When it comes to health coaching, guesswork isn’t good enough. That’s why I integrate data from my clients’ Fitbits and smartwatches into my approach. These devices offer a treasure trove of information about how your body is functioning day-to-day, allowing me to tailor recommendations based on real-time insights rather than assumptions.

One of the most important metrics I look at is Heart Rate Variability (HRV). If you’re not familiar with it, don’t worry—you’re not alone. Most people track steps, calories burned, or resting heart rate, but HRV is arguably even more useful when it comes to optimising your health, energy, and resilience.

What is Heart Rate Variability (HRV)?

HRV measures the variation in time between your heartbeats. It’s not the same as your heart rate (which is how many beats per minute your heart is pumping). Instead, HRV looks at the tiny fluctuations in those beats.

For example, if your heart beats exactly once per second with no variation, your HRV would be very low. If there’s more variation—perhaps one beat is 0.9 seconds after the last, the next one is 1.1 seconds later—your HRV is higher.

This variation is controlled by your autonomic nervous system (ANS), which has two main branches:

• The Sympathetic Nervous System (Fight-or-Flight Mode) – This speeds up your heart rate and primes you for action when needed.

• The Parasympathetic Nervous System (Rest-and-Digest Mode) – This slows your heart rate and helps you recover.

A high HRV suggests that your body is flexible and responsive, easily switching between stress and recovery. A low HRV may indicate that your body is under strain, whether from stress, poor sleep, illness, or even overtraining.

Why HRV Matters for Your Health

HRV is one of the best indicators of your overall resilience—both physically and mentally. Here’s what it tells me about your health:

1. Stress & Recovery Balance

If your HRV is consistently low, it often means your body is struggling to recover from stress. That stress could be physical (lack of sleep, over-exercise, illness) or mental (work stress, emotional strain). A higher HRV suggests that your body is handling stress well and is in a good recovery state.

2. Sleep Quality

A good night’s sleep should naturally increase HRV. If I see a client’s HRV dropping over time, it’s often a sign that they’re not getting the deep, restorative sleep their body needs.

3. Fitness & Overtraining

HRV is a great tool for adjusting exercise intensity. If HRV suddenly drops, it’s a red flag that you might be overtraining or need more recovery time. On the flip side, if HRV steadily improves over weeks and months, it suggests your fitness is improving, and your body is adapting well.

4. Immune System Health

A declining HRV can sometimes indicate that your body is fighting off an infection—even before you start feeling sick. Many people see a dip in HRV a day or two before cold or flu symptoms appear. This makes it an early warning system, allowing you to adjust your habits before illness sets in.

5. Longevity & Aging

Studies have linked higher HRV with better cardiovascular health and longevity. Essentially, a more adaptable nervous system leads to a healthier, longer life. Tracking HRV over time can provide valuable insights into your overall aging process and metabolic health.

How I Use HRV in Your Health Coaching

By integrating your smartwatch or Fitbit data into our coaching process, I can help you make smarter, data-driven decisions about your health. If I see that your HRV is trending downward, we might look at factors like stress, sleep, and exercise recovery. If your HRV improves, we know we’re on the right track.

Using HRV allows us to fine-tune your lifestyle choices in real time—rather than waiting for symptoms to appear or relying on general health advice that may not be right for you.

What You Can Do to Improve HRV

If you want to increase your HRV (and your body’s resilience), here are some key strategies:

✔️ Prioritise Deep Sleep – Good sleep hygiene, regular bedtimes, and avoiding screens before bed all help.
✔️ Manage Stress – Mindfulness, breathwork, and relaxation techniques can activate your parasympathetic nervous system.
✔️ Exercise Smartly – Balance high-intensity workouts with proper recovery days.
✔️ Stay Hydrated & Nourished – Proper hydration and a nutrient-rich diet support optimal heart function.
✔️ Cold Exposure & Breathwork – Techniques like the Wim Hof method or cold showers have been shown to boost HRV.

The Bottom Line

If you wear a smartwatch or Fitbit, you already have access to one of the best health-tracking tools available. By incorporating HRV into our coaching, we can gain deep insights into your nervous system, stress levels, and overall resilience—helping you feel healthier, more energised, and better equipped to handle whatever life throws your way.

Want to start making the most of your health data? Let’s put it to work for you. 🚀