• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Paleo Leap
  • Recipes
    • Beef and Red Meat
    • Chicken and Poultry
    • Pork
    • Fish and Seafood
    • Eggs
    • Soups
    • Salads
    • Sides, Veggies and Appetizers
    • Sauces, Dips & Vinaigrettes
    • Drinks
    • Sweets and Snacks
    • Cooking Tips
  • Learn
  • Your Starting Point
    • Topic Index
    • Paleo 101
    • Paleo Meal Plan
    • Paleo Food List
    • Transitioning to Paleo
    • Am I Doing it Right? - Checklist
    • Mini-Course for Beginners
  • Popular Topics
    • Recipes for Beginners
    • Breakfast Ideas
    • Homemade Condiments
    • Legumes
    • Wheat & Gluten
    • Dairy
    • Nightshades
  • More
    • Compilations
    • Foods
menu icon
go to homepage
  • Recipes
  • Chicken
  • Pork
  • Snacks
  • Salads
  • Learn Paleo
  • Paleo Cooking Tips
  • Paleo Diet Foods
  • Paleo Recipe Compilations
  • Keto Diet Recipes
  • Paleo Beef and Red Meat Recipes
  • Paleo Drink Recipes
  • Paleo Egg Recipes
  • Paleo Fish and Seafood Recipes
  • Paleo Sauces and Dips
  • Paleo Sides, Veggies and Appetizers
  • Paleo Soup Recipes
  • Paleo Tips & Tricks
  • Paleo Topic Index
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • search icon
    Homepage link
    • Recipes
    • Chicken
    • Pork
    • Snacks
    • Salads
    • Learn Paleo
    • Paleo Cooking Tips
    • Paleo Diet Foods
    • Paleo Recipe Compilations
    • Keto Diet Recipes
    • Paleo Beef and Red Meat Recipes
    • Paleo Drink Recipes
    • Paleo Egg Recipes
    • Paleo Fish and Seafood Recipes
    • Paleo Sauces and Dips
    • Paleo Sides, Veggies and Appetizers
    • Paleo Soup Recipes
    • Paleo Tips & Tricks
    • Paleo Topic Index
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ร—
    Home ยป Learn About Paleo & Keto Diets

    Optimizing Your Paleo Diet with Heart Rate Variability

    Last Modified: Feb 21, 2023 by Paleo Leaper ยท This post may contain affiliate links ยท Leave a Comment

    Sharing is caring!

    40 shares
    • Facebook
    • Twitter
    • Reddit
    Heart Rate

    The following is a guest post from Elite HRV, a top-rated HRV mobile app that was created by a small group of Paleo-enthusiasts that decided to leave their day-jobs and come together to make a difference. They are passionate about helping people reach their health and performance goals and believe that heart rate variability is one of the most powerful tools available to achieve this.

    It is becoming increasingly obvious that food intolerances vary enormously between individuals. This isn't surprising: we all have different genetics, microbiomes, environments, and even maternal gestation lifestyles! One size does not fit all.

    As a result, more and more health-seekers are starting with a Paleo Diet, and then using heart rate variability (HRV) to identify and address specific food intolerances. Many end up adding certain foods back into their diets after careful testing.

    Why is HRV a practical tool?

    In this post, Paleo Leap explored how to measure stress levels and inflammation, and found heart rate variability to be a useful tool. HRV is useful for finding dietary offenders because it is:

    Systemic: HRV looks deep into the nervous system, which can give insight into the physiological impact of exercise, diet, sleep, and social stress. This means it can help narrow down diet as a source of inflammation.

    Easy: It can be tracked non-invasively in a few minutes per day. No need for 24/7 wearables, needles, blood or saliva samples. This allows you to track more regularly to isolate specific source of inflammation, such as specific foods.

    Responsive: The impact of various stresses show up in HRV instantaneously and can give daily insight into progress. No waiting around for weeks or months. Unlike most measurements, you can also repeat tests easily over time to gain more confidence that what you are testing is really the source of a change in your body.

    Individualized: HRV apps have become more advanced over time and some can now automatically identify personalized patterns in your stress, inflammation, and recovery. This goes beyond just comparing your data against reference ranges or estimates from a general population.

    The Process*

    1. Download an HRV monitoring app that allows for open (i.e. unlimited time) readings specifically useful for these kinds of tests. We designed Elite HRV to accommodate this type of testing, and it is one free option.

    2. Wear a heart rate monitor and connect with your app. Accuracy is very important for HRV hardware, and choices depend on which heart rate devices are compatible with your HRV app of choice.

    Some apps have proprietary hardware, but many apps can utilize a chest strap for accurate readings. In response to feedback on uncomfortable and inconvenient chest straps, patches and expensive wearables, we designed and are launching a finger-sensor option specifically for HRV that is open to use with almost any HRV app.

    3. Start measuring HRV and relax for a few minutes before eating. If possible, avoid too much movement (like walking) and mentally stressful activities.

    4. Eat!

    5. After eating, wait for an additional 10-15 minutes to see what kind of impact on HRV the digestive process is having. Try not to introduce major changes in activity (like getting up and walking around) or mental stress.

    Typically HRV may increase slightly with digestion, as the parasympathetic nervous system (the "rest and digest" arm of the autonomic nervous system) kicks in. However, if HRV decreases instead, it is a sign of activity in the sympathetic nervous system ("fight or flight"), typically a sign of inflammatory stress. In those cases, something in the food is likely the culprit!

    Itโ€™s important to note that in addition to an offending food, it may also be the total quantity of food, quantity of a specific food, or combination of certain foods that could be a trigger. For a "smoking gun", eliminate the food(s) for 30 days, then test immediately after re-introduction.

    *Credit to experts such as Alessandro Ferretti in designing and testing this process. Alessandro Ferretti has published more details information on his website.

    Test, Improve, Re-Test

    Over time, many HRV users (including the entire Elite HRV team) have used this process to eliminate surprising inflammatory foods from their diet (eggs! tomatoes!), while introducing new foods as well (fermented dairy!)

    The road to better health starts with a great template - a Paleo Diet - and then continues with some tinkering and personalization. Donโ€™t forget to enjoy the food along the way!

    Interested in HRV, but not the wearables?

    HRV

    You're not alone! Chest straps and other devices get in the way and aren't practical. As we mentioned above, Elite HRV is the largest and top-rated HRV mobile app, with nearly 150,000 users. We also have a team dashboard to help coaches, teams, and clinics track the progress of their clients.

    Our main complaint was that wearables (i.e. chest straps) were the biggest frustration of tracking HRV. We delved into solutions and created CorSense. CorSense is a finger sensor that reads your heart rate variability in as little as 2 minutes a day. If you're interested in learning more check out our KickStarter campaign that launched this September below.

    Note: Paleo Leap earns a commission on Kickstarter sales of the Elite HRV monitor (the CorSense).

    More Learn About Paleo & Keto Diets

    • closeup of a white bowl filled with Garlic & Roasted Onion Salsa
      Garlic & Roasted Onion Salsa
    • plate filled with blackened tilapia and sliced lemon
      Blackened Tilapia
    • Crab Stuffed Salmon served on a cutting board
      Crab Stuffed Salmon
    • 17 paleo bars & bites to snack on featured
      17 Paleo Bars & Bites To Snack On

    Sharing is caring!

    40 shares
    • Facebook
    • Twitter
    • Reddit

    Filed Under: Learn About Paleo & Keto Diets

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    paleo leap square logo

    Hi, I'm Rick! Paleo Leap is the oldest and biggest resource online, covering everything about the paleo diet. We have over 1500 recipes categorized and plenty of meal plans for you to try.

    More about me โ†’

    Popular

    • Bacon-Wrapped Salmon Featured
      Bacon-Wrapped Salmon Recipe
    • Almond Milk Custard
      Almond Milk Custard Recipe
    • Flourless Banana Pancakes Featured
      Flourless Banana Pancakes Recipe
    • Turban Squash Soup Featured
      Turban Squash Soup Recipe

    Recent Recipes:

    • closeup of a glass of Almond banana cinnamon smoothie on a wood table
      Almond Banana Cinnamon Smoothie
    • glass of Peach and chocolate green smoothie on a wood table with peaches in the background
      Peach and Chocolate Green Smoothie
    • closeup of two glasses of cinnamon and Coconut vanilla milkshake
      Coconut Vanilla Milkshake
    • Pumpkin smoothie in a glass on a wood table with cinnamon sticks in the background
      Pumpkin Smoothie

    Footer

    โ†‘ back to top

    About

    • Privacy Policy
    • Disclaimer
    • Cookie Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    As an Amazon Associate, I earn from qualifying purchases.

    For your information only. The statements on this website are merely opinions. Paleo Leap does not provide medical or nutritional advice, treatment, or diagnosis. Read the full disclaimer.

    Copyright ยฉ 2023 Paleo Leap