American biohacker Bryan Johnson has identified what he calls the single most powerful action for improving overall health: actively lowering your resting heart rate, especially before sleep. In a recent Instagram reel, Johnson, who often refers to himself humorously as "your healthiest unc in the Milky Way," showcased his remarkably low resting heart rate (RHR) of 44 beats per minute recorded the previous night.
Why a Low Resting Heart Rate is a Health Superpower
Johnson passionately advocates for this metric, linking it directly to foundational well-being. "When your resting heart rate is low, you can sleep well. When you sleep well, you're more likely to exercise and sleep well," he explained, highlighting a virtuous cycle of health. To help others achieve a lower RHR, he shared a concise list of evening strategies:
- Stop caffeine intake by midday.
- Finish your last meal roughly four hours before bedtime.
- Eliminate all screen use at least one hour before sleep.
- Engage in calming activities like reading, walking, or meditation.
- Use warm lighting and avoid blue light, which can raise cortisol and heart rate.
- Avoid arguments or stressful discussions after 5 PM.
Medical Perspective on Resting Heart Rate
Dr. Vaibhav Mishra, Senior Director of Cardiac Surgery at Max Hospital, Patparganj, provides the medical context. He confirms that a normal RHR for an adult ranges from 60 to 100 beats per minute. A lower resting heart rate typically indicates superior cardiovascular fitness and a more efficient heart. Athletes and highly active individuals often have rates between 40-60 bpm.
Dr. Mishra also clarifies the boundaries of concern: "An RHR greater than 100 beats per minute is classified as tachycardia; less than 60 beats per minute is bradycardia and could indicate health problems, especially if the person is not an athlete." Factors influencing RHR include age, fitness level, stress, medications, and general health.
On the benefits, Dr. Mishra states, "A lower resting heart rate teaches us that a strong heart can pump blood less often. This reduces the risk of heart disease, hypertension, and stroke and provides a chance at longevity." A lower RHR places less strain on the heart, allowing it to work more efficiently over time.
Actionable Steps to Improve Your Heart Rate and Health
Beyond Johnson's tips, Dr. Mishra emphasises a holistic approach. He points out that simple acts like staying hydrated and reducing muscle tension can positively impact RHR. Proper hydration maintains optimal blood viscosity, allowing the heart to pump more easily.
For sustained improvement, he recommends a multi-pronged strategy:
Regular Exercise: Incorporate aerobic activities like walking, running, cycling, or swimming. A complete fitness program should also include strength and flexibility training.
Stress Management: Practices such as meditation, deep breathing exercises, and yoga are excellent for lowering stress and, consequently, resting heart rate.
Prioritise Sleep: Dr. Mishra strongly advises getting seven to nine hours of quality sleep each night, as sleep deprivation can directly increase RHR.
Balanced Diet: Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Simultaneously, reduce intake of sodium, sugars, and heavily processed foods.
While biohackers like Bryan Johnson offer data-driven personal experiments, their observations often align with established medical advice. Lowering your resting heart rate emerges as a clear, measurable goal supported by both anecdotal and clinical evidence for enhancing long-term health and vitality.
