Alpine Ice Hack to Lose Weight?  Does it Work?

Alpine Ice Hack to Lose Weight? Does it Work?

What is the Alpine Ice Hack to lose weight, and does it work?

To answer that, let’s start by looking at what it is.

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*Note, I am NOT trying to sell you this product nor am I an affiliate of it. This is an honest look at what it is, to save you from wasting money and effort if the product isn’t valuable.

What is the Alpine Ice Hack?

The alpine Ice Hack is another term for “Alpilean.”

Alpilean is a supplement for weight loss that claims to:

“Target your inner body temperature, electrifying your sleeping metabolism into full fat-burning, energy boosting mode!”

What’s in Alpine Ice Hack (Alpilean)?

As with any supplement that makes bold claims, your first move should ALWAYS be to examine the ingredients.

In this case, when I searched for this product initially, I came across a LOT of scam products on amazon.

So, warning #1, do NOT buy the product off of Amazon, as they are not the actual Alpilean product.

This is a list of the actual ingredients from the official Alpilean website (aka the Alpine Ice Hack):

  • Golden Algae (flucoxanthin)
  • Dika Nut (african mango seed)
  • Drumstick Tree Leaf (Moringa Leaf)
  • Bigarade Orange (Citrus Bioflavanoids)
  • Ginger Rhizome (Ginger Root)
  • Turmeric Rhizome (Turmeric Root)
  • Vitamin B12 and Chromium

Can these Ingredients Work for Weight Loss?

ice hack weight loss

Let’s start with the main ingredient, which is the Golden Algae (flucoxanthin).

Flucoxanthin, which comes from brown seaweed, has shown some promise in battling obesity, but that isn’t the issue…

The issue is, first of all, that we have no way to know HOW MUCH golden algae is in the product.

As with many supplements, it is listed as part of a “blend.”

A serious supplement company will know the clinical dose of an ingredient (how much is needed for results), and will list it on the bottle, period.

“Blends” with no specific ingredient amounts stand out to me immediately as a scam.

In fact, I will not purchase any supplement that does not list the amount of each active ingredient, period.

Check out this study that looked at 10 products claiming to contain flucoxanthin (Golden Algae):

  • 3/10 had no detectable amounts
  • 5 had only a trace amount
  • 2 had 2mg or less

You can buy the active ingredient (Flucoxanthin from brown seaweed) from Amazon. This brand is lab tested, at least lists the amount at 2000mg, and has great reviews. This would also save you hundreds of dollars.

Dika Nut

Moving on to the next ingredient, Dika Nut (African mango seed).

There are a few studies showing that Dika Nut may assist with both weight loss and Cholesterol.

The studies are small and flawed, but they do exist.

The problem, though, is that once again the clinical dose (the amount needed) is not clear.

In one study, they administered 3 grams of the product, which is far more than the total ingredients in the Alpilean product combined.

(The “blend” in Alpilean is 250mg, all ingredients combined).

Combined with inconclusive research, we really don’t know if it works, on top of not having enough of it to begin with.

So, Does the Alpine Ice Hack Work?

Alpine ice hack weight loss

Rather than continue looking at every angle here, I’m confident saying that this is just another trendy fad that won’t do you much good.

In other words, the Alpine ice hack is wack.

That is my opinion based on years of examining (and using) supplements.

You are of course free to decide for yourself.

The official Alpilean site is right here (I am not affiliated).

At $30-$40 per bottle, that’s not a cheap way to find out, though.

My reasoning for this conclusion is based on:

  • They do not list how much of each ingredient is present, but use a “blend.”
  • The clinical dose (amount needed for results) appears to be much higher than what they’re including, or is unknown.
  • The product is very expensive.
  • Many positive reviews are from people (affiliates) trying to sell the product.

Lasting Weight Loss Doesn’t Come in a Pill

Losing weight is never a hack. I will die on that hill.

A better alternative would be to try something like:

  • Intermittent fasting or OMAD (one meal a day).
  • Walk after every meal for 10-15 minutes.
  • Cut out sugars and vegetable oils from your diet.
  • Read this article on how fasting can dramatically improve your health

At the end of the day, you’re going to have to commit to lifestyle changes, or you’ll never get where you’re meant to be.

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6 Real Benefits of Fasting, Backed by Science

6 Real Benefits of Fasting, Backed by Science

The potential benefits of fasting are numerous and powerful.

From curing Diabetes to helping prevent cancer, fasting has tremendous potential.

Yet most people have never even fasted for longer than 24 hours.

*Always consult your doctor before fasting or beginning any new diet or exercise program. This artile is not meant to treat or diagnose any condition (have to say it).

Let’s take a look at why fasting is so incredible and how it can dramatically improve your overall health and wellness.

First, though, let’s take a quick look at why this is so important and relevant. (or just skip ahead if you wish)

Why is Our Society So Sick?

fasting benefits

Here are a few shocking statistics about our current society:

  • 1 out of 5 deaths in the US are from heart disease. Heart disease was rare pre-1900.
  • Roughly 40% of the US population are diabetic or pre-diabetic!
  • Over 40% of the US are obese, an 11% increase since 2000.
  • Average testosterone in men has decreased over the past several decades significantly (see here) (and here)

Our Food is Killing Us

The explanation for all of this illness is not complicated.

There are 2 primary culprits that are responsible for almost all of it:

  • Insulin Resistance (from sugars and processed carbohydrates)
  • Inflammation/oxidation from Industrial Oils (vegetable seed oils)
  • A third would be chemicals in plastics and processed foods, but the above two are (in my opinion) the worst.

Scroll through this post below from my IG if you like for some more info on Vegetable Seed Oils.

Insulin Resistance and Inflammation

fasting and insulin resistance

The two worst things we have going on are insulin resistance and chronic inflammation.

This is literally the origin and cause of the majority of heart disease, diabetes, cancers and many other illnesses that are rampant in our society.

Here’s a study from UAB showing that 40% of young Americans are already becoming insulin resistant. 40%!

How this isn’t viewed as a health epidemic is a true mystery of our times and is going to have major consequences in the not-too-distant future.

And most importantly, it can all be avoided through proper eating (and fasting.)

Straight from one study on PubMed:

Overconsumption of food with such eating patterns often leads to metabolic morbidities (insulin resistance, excessive accumulation of visceral fat, etc.), particularly when associated with a sedentary lifestyle. Because animals, including humans, evolved in environments where food was relatively scarce, they developed numerous adaptations that enabled them to function at a high level, both physically and cognitively, when in a food-deprived/fasted state.”

Having constantly elevated insulin levels is NOT natural for the body and is highly undesirable and toxic.

Coupled with constant inflammation, our lipids get thrown into chaos and this environment within our body wreaks havoc on the cardiovascular system (atherosclerosis and “hardening” of the arteries.)

Multiply this by 10-20 years of damage, and the stage is set for all things bad.

For a good read on cholesterol, check this post out.

We Were Designed for Scarcity, NOT Overindulgence.

fasting benefits and scarcity

Our ancestors evolved genetically over hundreds of thousands of generations to handle scarcity.

Going days without food was the norm for a very long time, and we’ve adapted genetically to THAT.

It’s only been a handful of generations where we have food in such abundance.

And an even smaller fraction where we have sugar-filled, processed foods everywhere.

Bottom line: our genetics are not capable of properly dealing with the way (and the things) that we’re eating.

The result is, of course, disease.


In 2016, Yoshinori Ohsumi won the Nobel Prize for his work on Autophagy.

When we have scarcity, our body naturally shifts into ketosis (burning fat for fuel).

After prolonged time without food (more than a day), we also begin a process called Autophagy.

Autophagy means “self-eating.”

The body begins to recycle old, damaged proteins and DNA.

Think of this as a way for the body to cleanse and purge itself of old and damaged, toxic material.

Autophagy has implications for treating and preventing cancers and other diseases like alzheimers, anti-aging, and much more.

6 Real Benefits of Fasting

fast for weight loss

1. Improved Insulin Sensitivity

Easily one of the most important benefits of fasting.

Improved insulin sensitivity can reduce your risk for obesity, heart disease, diabetes, and many other morbidities.

Your blood pressure and triglycerides can improve. and symptoms of depression can potentially be alleviated (1).

All of this is due to the fact that we are simply not designed to be insulin resistant.

We’ve built up insulin resistance through the modern industrialized diet full of sugar, seed oils and chemicals.

Fasting will allow your glucose and insulin levels to drop, which will be soothing to the body and allow you to re-sensitize to insulin over time.

Both intermittent fasting and prolonged fasting can reap this benefit.

2. Prevent and Possibly Cure Some Cancers

Fasting has been shown to delay the growth of tumors in breast cancer (see here) and brain tumors (see here), as well as preventing their reoccurrence.

There are many different pathways that fasting can act on to achieve this.

Fasting can naturally reduce insulin and IGF-1, which can slow the growth of tumors.

Through autophagy, fasting can also cause the body to “eat” damaged cells before they become problematic.

Starving Cancer

Tumors often rely on glucose to survive and grow.

Fasting, especially longer duration fasts, will naturally lower glucose levels as the body shifts to ketosis, thus essentially “starving” the tumor of its preferred fuel source.

This is known as the “Anti-Warburg effect” of fasting.

There are numerous accounts of people completely ridding their body of cancer through prolonged fasting.

Animal studies have also shown that fasting can have potent anti-cancer effects:

According to another study:

“Periodic fasting or FMDs consistently show powerful anticancer effects in mouse cancer models including the ability to potentiate chemoradiotherapy and TKIs and to trigger anticancer immunity.”

3. Fasting is Anti-inflammatory

foods to lower cholesterol naturally

Inflammation increases risk for many diseases, including heart disease, arthritis, diabetes and others.

Studies have consistently shown that fasting results in a decrease in inflammatory markers. (see here)

Inflammation is not a natural state for the body to constantly be in.

It is the result of living against our nature and genetics.

Again, we are designed for scarcity, NOT overindulgence.

We have not adapted to eating constant sugar and inflammatory, processed oils and foods.

Fasting can provide relief to the constant cycle of inflammation and lower our risk for many diseases.

I also highly recommend getting a quality omega-3 supplement as well to further reduce inflammation and improve your lipids.

I’ve had great results with cod liver oil, and I very highly recommend the brand below as one of the highest quality I’ve found.

4. Stem Cells and Anti-aging.

A fascinating study by MIT shows that age-related loss of stem cell function can be reversed by a 24 hour fast.

Stem cells are the body’s building blocks for all of our organs and tissues.

As we age, we lose the ability to regenerate, thus accumulating damage, also known as aging.

Fasting seems to stimulate stem cell production. This boosts the body’s ability to regenerate.

fasting and stem cells

Caloric restriction is linked to longevity in both humans and animals.

It’s possible that stem cell regeneration plays a significant role in this phenomenon.

5. Fasting can Make You Live Longer

We know that caloric restriction leads to a longer lifespan in both humans and animals.

We don’t know the exact mechanism for this, but the theories are very interesting.

Some believe that this is an adaptation billions of years old from prokaryotes (single-cell organisms) trying to survive amongst very limited resources.

We can view this today by observing that E. Coli will survive 4 times longer when given a calorie free medium vs. a calorie dense medium.

Coupled with the reduced insulin, inflammation and oxidation seen with fasting, there’s a very strong case that it is highly conducive to living longer.

6. Fasting can Protect the Brain

fasted brain scan

Several animal studies have concluded that fasting and low-calorie diets can delay cognitive decline.

Smaller human studies have also shown similar results.

It is known that diabetics have about twice the risk for Alzheimer’s, so we can reasonably assume that fasting will have a positive effect.

Fasting is possibly the best remedy for insulin resistance, so logically this makes a lot of sense.

A reduction in inflammation and an increased reliance on fat (ketones) also appear to be highly beneficial to the brain.

Many people swear by increased mental clarity even several days into an extended fast.

While we are still learning about how fasting affects the brain, it appears there may be significant neuroprotective benefit.

Final Thoughts and Recap

If one thing is clear in our current society, it’s that we are extremely unhealthy overall.

Obesity, insulin resistance, cancer and heart disease are all being caused by what we consume every day.

Fasting is one tool you can incorporate into your life to combat this trend and reclaim your natural health.

Combined with a diet free of sugars, industrial oils and processed foods, you’ll have a simple and powerful plan of attack to stay healthy, live longer and feel better.

How to Lower Cholesterol Naturally

How to Lower Cholesterol Naturally

If you’re searching for how to lower cholesterol naturally, you’ve come to the right place.

If you like, you can scroll straight down to the diet list of foods and supplements that naturally lower cholesterol.

But I do recommend reading the whole article to get a full picture of the problem and solution.

I’ve searched through research and listened to many experts who are on the cutting edge of this topic.

I’ve also experimented on myself after discovering my lipids were a mess.

This article is what I’ve discovered to be most useful and important.

*Note, I am not a doctor. This article is my opinion based on what I’ve seen and experienced and is not medical advice. You should always consult your doctor before taking any supplements, making dietary changes, or analyzing lab results.

There are some affiliate links in this article. All are products I’ve tried and believe can benefit you

Ok, that’s out of the way. Now let’s move on.

Why I’m Passionate About this Topic

A while back, I got some deep bloodwork done through a company called Marek Health.

I’d never really paid much attention to my cholesterol before, and assumed I was in great health.

I eat well (I thought), work out all the time, and feel good.

By outward appearances, I looked perfectly healthy and strong.

The results from the bloodwork shocked me.

My lipids (cholesterol) were a mess, my glucose levels were high and by all measures I was at a high risk for cardiovascular disease and pre-diabetes.

This led me down a path of getting as much information as I could to fix the problem asap.

And that’s exactly what I did.

What is Cholesterol?

Cholesterol is essentially a type of lipid (fat). It is a waxy substance that is made by the liver.

Cholesterol is made by the body because it is extremely important.

It is used by the body for everything from making hormones, to creating new cells.

The first thing to understand is that cholesterol is not “bad.”

It is actually vital, and you literally could not survive without it.

In fact, there are studies showing that certain types of cholesterol can be protective against diseases like Alzheimers.

The Framingham Study

Most of the current beliefs surrounding Cholesterol come from what is known as the Framingham Study.

The conclusion of this study was essentially that high cholesterol is bad and is predictor of heart disease.

This is known as the “lipid hypothesis” of heart disease.

The study further divided cholesterol into “good” HDL cholesterol, and “bad” LDL cholesterol.

Major Flaws and Ulterior Motives

foods to lower cholesterol naturally

As with any study, it is very important not to just take its conclusions as objective truth.

The Framingham study has many flaws.

A great critique of it can be found here in more depth if you want to go deep down the rabbit hole.

From how it was funded, to the bias of those carrying out the study, to the fact that it’s a purely observational study (which can never be used to prove causation).

Despite many shortcomings, this study is still the reason your doctor will put you on statin drugs with an outdated and misinterpreted cholesterol test.

Statin drugs are one of the best-selling drugs on the market, and one of the biggest money-makers for pharmaceutical companies.

So obviously, contradicting the notion that cholesterol is the boogey-man is going to be bad for business…

Unfortunately, statin drugs come with a host of undesirable side effects, such as:

  • Increased blood Sugar and Diabetes (study here)
  • Severe Muscle Damage and/or pain (see here)
  • CoQ10 Depletion, which can damage heart function (see here)
  • Neurophathy (weakness, tingling, pain in the hands/feet)

The point of this first section is to highlight two important things:

  1. Cholesterol is not in itself bad and has to be analyzed deeper. Traditional tests do NOT do this.
  2. Statins are handed out like candy to anyone with even moderate cholesterol levels. This is more due to profits and ignorance than actual benefit to a given individual.

Logic and Reason

When I say that cholesterol is not “bad,” what I mean is this:

First, your body would not produce something and place such a high priority on it, with such complex mechanisms, if it was not extremely important and beneficial.

Second, we need to look deeper into our cholesterol to understand which parts are actually harming us and which are beneficial or benign.

And last, it is our diet and lifestyle that cause our cholesterol to become problematic, and it is probably fixable for most people without prescription medication.

This is where an advanced lipid panel comes in.

Before we discuss diet to lower cholesterol, we need to get an accurate picture of what our cholesterol profile looks like.

Below is my original lipid panel done through Marek Health. It was not pretty, as I said.

cholesterol lipid panel

Advanced Lipid Panel.

To get an accurate picture of your lipids, you have to get an advanced panel.

The way most doctors are using the old method is unacceptable, as we know that we can easily get a much more accurate picture with additional measurements.

In my opinion, the old panel is used as it continues to allow the prescribing of the statin drugs. It’s part of the profit machine.

Most doctors are probably just taking the safe route and following the “standard of care,” in which case they are free from liability by prescribing statins for “high” cholesterol, as it is the accepted norm.

They should be discussing a diet to lower cholesterol, including lifestyle changes, before handing out medications.

The Real Cause of Heart Disease

heart disease picture

While we’ve allowed cholesterol to be deemed the boogeyman in relation to heart disease, there’s another monster lurking in the shadows.

That monster is insulin resistance.

It is estimated that over 10% of the US population is diabetic, and up to 2/3 are pre-diabetic.

This is NOT natural. It’s a symptom of a massive problem in our society.

The majority of people with diabetes will eventually develop cardiovascular disease.

This means that through a poor diet and lack of exercise, our bodies have become full of inflammation and resistant to insulin, one of the most important hormones in the body.

When you eat sugars (carbohydrates), Insulin clears that sugar from the blood and stores it away inside cells. When you’re resistant, you cannot properly deal with that sugar.

The result is constant inflammation and oxidative stress, among other things.

Heart disease is an inflammatory disease.

The real enemies are sugar, dangerously unhealthy oils, and unhealthy chemicals in our food that cause all of this inflammation and stress.

If this article was titled “how to raise your cholesterol and increase risk of heart disease,” the recommendation would literally be the Standard American Diet.

It’s All About Your Diet

Starting with what you put into your body, it all comes full circle.

It goes something like this:

We eat a diet full of unhealthy sugars and carbs, seed oils and chemicals..

This leads to insulin resistance and inflammation, along with oxidative stress.

This inflammation and oxidative stress damages the LDL particles transporting cholesterol around your body, shrinking them.

Those now small LDL particles (Small LDL-P on the test), will wreak havoc on your vascular system and arteries, leading to further inflammation and plaque accumulation.

Further, eating this way can also lower your HDL or “good” cholesterol.

The test actually measures the size of the small LDL particles, giving you a snapshot of how damaged those particles really are, and how dangerous they may be.

LDL on its own is not necessarily “bad.”

The larger LDL particles are healthy and may not cause problems.

It’s the damaged particles that are dangerous, and that’s critical to understand.

A test that doesn’t differentiate between the two is throwing darts in the dark and handing you potentially harmful medication in the process.

Diet to Lower Cholesterol Naturally

diet to lower cholesterol naturally

So now the reason you probably clicked on this post in the first place.

What foods can lower your cholesterol naturally?

Here’s a list, with links to studies that show they work.

Note some similarities in a lot of these;

They often work as antioxidants and/or have anti-inflammatory properties.

This is addressing the root of the problem, as we discussed earlier.

Citrus Bergamot

One of the best supplements to lower cholesterol naturally is Citrus Bergamot.

Bergamot is a citrus fruit native to southern Italy.

Studies have shown that supplementing with Citrus Bergamot can lower both total and LDL cholesterol.

It is thought to be the potency of phytochemicals (flavonoids) that provide this protective effect.

Below is a brand that worked really well for me and is rated very high:


Similar to citrus bergamot, several studies (like this one) have shown that Red Grapefruit (about 1 per day) can reduce triglycerides.

This is likely due to the antioxidants present, including naringenin, a powerful antioxidant.

(note, grapefruit can interact with some medications, so make sure to consult your doctor)

You can also get Naringenin as a supplement, if you don’t want to consume grapefruits every day.


Studies have consistently shown that Berberine can reduce LDL and Triglycerides by 20-50 mg/dl.

Berberine is made from the bark, roots and stems of certain plants, so it is natural.

Here is a link to a high quality Berberine Supplement.

Olive Oil

Studies have shown that olive oil can reduce total cholesterol, LDL and triglycerides, as well as increase HDL more than any other plant oil.

I believe the reason for this is the way it is made.

Other oils like canola and vegetable oil are heavily processed.

If you don’t believe me, check out this YouTube Video on how Canola oil is made (gross).

Cold Pressed, Extra Virgin Olive Oil is made by simply pressing the oil from the olives. That’s it.

It’s important to only buy good olive oil (cold pressed, extra virgin olive oil should be the ONLY ingredient.)

Here’s a good one off Amazon:


Garlic has been shown by several studies (like this one) to lower both total and LDL cholesterol by up to 10%.

While the mechanism is not fully understood, it is thought that compounds in garlic inhibit the synthesis of cholesterol in the liver.

Eating about 1-2 cloves/day should do the trick.

You can also blend garlic, olive oil and lemon juice to make an extremely heart-healthy dressing.

Of course, if you don’t like garlic, you can always take it in supplement form.

Cod Liver Oil

Cod Liver Oil is a rich source of Omega-3 Fatty acids (DHA and EPA).

Many studies have shown the effectiveness of Omega-3 at reducing inflammation and “bad” cholesterol..

Our typical diets are low in omega 3’s, so making this addition can have a profound effect on your lipids and inflammation levels.

This is the one I use (pure ingredients, no fillers, just cod liver oil and lemon).

Lower Your Sugar Intake Dramatically

If you’re eating the SAD diet (Standard American Diet), you are probably consuming a ton of carbohydrate and sugars.

As we already discussed, this is leading to insulin resistance, inflammation and oxidative stress in your body.

Eating healthier fats and cutting out a lot of those carbohydrates will lower insulin levels and go a long way to fixing your cholesterol issue, and probably other issues as well.

Here is a fascinating study where people were put on a carbohydrate restricted diet for 12 weeks.

At the end of 12 weeks, their lipid panels were dramatically improved.

The Large LDL particles (good) increased in size and number, and the small (harmful) LDL particles decreased.

This has incredibly powerful implications for improving your risk for cardiovascular disease.


Avocados are naturally full of monounsaturated fats.

Eating about 1 avocado a day (along with avoiding processed foods and sugar) can help raise your HDL cholesterol.

Avocados are one solid way you can replace carbs/sugars with healthy fats and see progress.

Cardiovascular Fitness

This discussion would not be complete without at least mentioning this.

Studies show that increasing cardiovascular fitness has a positive effect on lipid profiles.

It also has been shown to reduce all-cause mortality (higher cardiovascular fitness means you’re less likely to die from just about everything.)

By combining increased cardiovascular fitness with an improved diet, you’ll have a very solid plan of attack.

Final Thoughts on how to lower cholesterol naturally.

The overarching theme of this article is pretty clear.

Profits often dictate a lot in our current world. Reliance on pharmaceutical products and the widespread consuming of garbage foods is a symptom of that fact.

The root of much of our cholesterol and heart problems lies in what we eat.

Insulin resistance, inflammation and oxidative stress are wreaking havoc on our bodies.

But, we can take steps to combat the problem.

Through eating the right foods, taking the right supplements, avoiding processed foods, sugar and chemicals, you can see dramatic improvements in health, which are likely to be reflected on your lipid panels.

For some people who have genetic disorders and simply cannot control their cholesterol, statins may provide enormous benefit.

But for the majority of us, it’s lifestyle changes that are long overdue.

Hope you enjoyed this one, leave a comment and let me know!

Here’s another article you might find interesting: How to Get Lean Fast

Mike Richardson
Mike Richardson

ISSA Tactical Conditioning Specialist, creator of Forged Female and Swole Town Training programs, author of Former Army 11B Infantryman. Coach, Husband, Father, Brother, Son, Friend.

How to Lower Your Resting Heart Rate.

How to Lower Your Resting Heart Rate.

Want to lower you resting heart rate? Let’s break it all down. (5 minute read)

If you enjoy this article, check out my training programs that can take your physique and fitness to the next level.

Your resting heart rate (RHR) is one of the best indicators of your level of fitness, resilience and cardiovascular health.

A lower resting heart rate indicates that your heart is able to pump more blood per beat (Stroke Volume), and thus does not have to beat as frequently to keep up.

In short, the heart is less stressed 24/7.

The Law of Specificity

The common advice to lower your resting heart rate is to just “exercise.”

I see a lot of people advocating this and other copy-and-paste sounding tips.

But there’s nothing specific about that at all. Not all exercise is going to lower your resting heart rate.

Before we get to how you can lower your resting heart rate, there are a few topics that need to be understood:

(or just skip to the methods)

How to Properly Measure Your Resting Heart Rate

First things first.

To lower your resting heart rate, you need to be able to accurately measure and track it over time.

Your heart rate is affected by many things throughout the day.

Any form of stress, physical or mental, can increase sympathetic nervous system activity and increase your heart rate.

For this reason, to get an accurate resting heart rate, you should measure it first thing in the morning, before you drink your coffee or start scrolling social media.

Ideally, you should measure it in bed or seated in a chair within 5 minutes or so of waking up.

Use a Heart Rate Monitor to measure your resting heart rate

heart rate monitor wrist

The most accurate way to measure your resting heart rate is with a heart rate monitor.

A chest strap, like the Polar H10, is going to be the most accurate.

If you’re serious about lowering your resting heart rate, get a decent monitor, it is worth it.

You can also use wrist sensors, like a fitbit or smartwatch, which are slightly less accurate but still better than trying to measure your pulse with your fingers.

This can become part of a daily routine where you wake up and immediately check your resting heart rate.

Free apps like Elite HRV can keep track of your HR data over time for free (or keep a log yourself)

Keep Track of Your Resting Heart Rate Over Time

If you want to lower your resting heart rate, you need to keep track of it on a regular basis.

This way you can see if your resting heart rate is trending in the right direction.

Using free apps on your phone, you can easily measure and save your daily HR data to analyze.

This takes approximately 3 minutes of your time each morning or less.

Stroke Volume and Cardiac Output

cardiac output and stroke volume

There are 2 important concepts to understand in regards to lowering your resting heart rate:

Stroke Volume

Stroke volume can be defined as the amount of blood your heart pumps with each beat.

If your heart can pump more blood per beat, it will need to beat less frequenty.

Cardiac Output

Cardiac output can be defined as the total amount of blood pumped by the heart over one minute.

So, stroke volume x heart rate = cardiac output.

If you increase stroke volume, your heart rate can decrease while still pumping the same amount of blood.

This means your heart will have gotten stronger and more efficient, resulting in a lower resting heart rate.

Which Athletes have the Lowest Resting Heart Rates?

lower resting heart rate athletes

If you want to know how to lower your RHR, you should take a look at which athletes tend to have the lowest.

Endurance athletes can have RHR in the low 40’s, which is a direct result of the cumulative adaptations to their training.

Athletes in endurance sports demonstrate the lowest resting heart rates, so logically you would want to take a look at how they train to see how they got there.

Endurance athletes typically train with 80% low/moderate intensity, and 20% high intensity aerobic exercise.

The low resting heart rates associated with endurance athletes are a direct result of improved cardiac output. This is gained through frequently repeated, longer duration, low to moderate intensity cardiovascular training.

How to Work Out to Lower Your Resting Heart Rate

how to work out

I think most people know that regular exercise can lower your RHR.

Few, however, understand the correct methods and how they actually work.

1. Cardiac Output Method

The cardiac output method uses moderate intensity cardiovascular exercise performed for 30-90 minutes, 3-6 times per week.

The most important thing to understand is that you must keep your heart rate within a specific range to reap the cardiac output benefits from the training.

Keeping the heart rate between about 130-150 bpm allows the heart to completely fill with blood for each beat.

Raising your heart rate beyond this range will have your heart pumping too fast to fill up, causing a different set of adaptations, and not improved cardiac output.

Improving your cardiac output abilities will result in a lower resting heart rate.

In order to reap those benefits, you must train specifically for them.

Here’s a snapshot of how to improve resting heart rate through cardiac output workout sessions.

  • 30-90 minutes of continuous exercise
  • Heart rate 130-150 beats per minute for the duration
  • 3-5 sessions per week, depending on your fitness level.
  • Can use any cardiovascular activity: running, elliptical, circuit training, etc…

Benefits of Cardiac Output Training

heart rate best approach

This form of training has many benefits, both for performance and for overall health.

A lower RHR has been shown by multiple studies (1) (2) to decrease your risk of cardiovascular disease.

A stronger heart is simply under far less stress than a weaker heart struggling to supply the body with oxygen and nutrients.

Some of the benefits of improved cardiac output:

  • Lower resting heart rate
  • Increased size of the left ventricle of the heart
  • Improved recovery abilities
  • Improved endurance
  • More energy
  • Lower risk of heart/cardiovascular disease

A 2018 study demonstrated that improved aerobic fitness results in a lower risk of dying from all causes.

This study showed that there was no upper limit to this benefit. Basically, the better your aerobic fitness, the less chance you have of dying, period.

2. Yoga, HRV and the Nervous System

yoga lowers heart rate

Studies have shown that regularly practicing Yoga can result in a decrease in RHR similar to that seen in endurance training.

Yoga is, at it’s core, an active form of meditation. While it may not improve cardiac output or aerobic fitness directly, it has other benefits that are just as powerful.

You can get high quality Yoga Instruction from your own home. Yoga Download is an exceptional service (see below)

Yoga lowers your RHR over time by improving the function of the nervous system.

Specifically, regular Yoga practice has been shown to improve Heart Rate Variability (HRV).

HRV is a measure of how your body is dealing with stress and has a strong correlation to cardiovascular health.

Can HIIT Lower Resting Heart Rate?


High intensity interval training on it’s own will not lower your RHR as effectively as the cardiac output method.

It can definitely serve a complimentary role, however.

HIIT workouts force the heart to work much harder, improving your body’s ability to use oxygen and strengthening the power of the heart muscle.

Read: How HIIT could be sabotaging your fitness

The problem with HIIT is that it is extremely taxing on the body. It takes longer to recover from, and should not be performed more than 2 times per week for most people. You cannot perform HIIT with enough frequency to lower your resting heart rate over time.

To lower your RHR, you need a high frequency of training, usually at least 4-5 days per week.

HIIT is a great training method, but should be used in a complimentary fashion with your higher frequency cardiovascular training.

1-2 HIIT sessions per week is plenty, according to most research and my experience.

The Best Overall Approach to a Lower Your Resting Heart Rate

how to lower your resting heart rate pin

The best overall approach to lower your RHR is:

  1. Focus on cardiac output training, using moderate intensity cardiovascular exercise, 3-5 days per week, for 30-90 minutes per session. Keep the heart rate around 130-150bpm.
  2. 1-2 HIIT sessions/week can be added in to build aerobic power, strengthen the heart and possibly build muscle as well.
  3. Yoga and other forms of active stretching and relaxation can also be used, as they improve our body’s ability to deal with stress, and promote an environment conducive to improved overall fitness and a lower resting heart rate.


Lowering your RHR has enormous upside: Improved fitness, more energy, lower risk of mortality and improved performance.

Using methods shown by research to lower your heart rate at rest will bring you results within a couple of months.

Cardiac output and Yoga are the two methods that, when brought together, can dramatically improve the function of your heart.

I hope you enjoyed this article, and as always… I hope it helped you get a little closer to that best version of you!

Please leave a comment and follow my blog for more great articles.

If you have any questions, feel free to contact me at

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Mike Richardson
Mike Richardson

ISSA Tactical Conditioning Specialist. Bioforce Certified Conditioning coach. Creator of Swole Town, Forged Female and Coach, husband, father, brother, son and friend.

How to Boost Your Immune System Naturally.  What Works?

How to Boost Your Immune System Naturally. What Works?

With Coronavirus causing a worldwide panic, many are looking for ways to boost their immune system in hopes of gaining an edge on the deadly virus. So how do you boost your immune system? Let’s take a look at what works and what doesn’t.

*For official advice on how to protect yourself from COVID-19 Coronavirus, visit the CDC Website

What is the Immune System?

The immune system is a collection of billions of cells that flow through the bloodstream, hunting and destroying invaders like bacteria and viruses that could potentially make us sick. It’s important to realize that it is a system. It’s a complicated balance of many different components that are all affected by what we eat, think and do.

Exercise and Fitness Boost Immunity

improve immune system

While the exact mechanism remains unclear, studies have repeatedly shown that higher levels of fitness result in fewer incidences of getting sick. And, when you do get sick, a higher level of fitness will result in a less severe cold or flu.

A Study in the British Journal of Sports Medicine looked at over 1,000 people over a 12 week period, specifically focusing on upper respiratory illnesses (like Coronavirus and Flu). The study found that those who performed aerobic exercise 5 or more times per week spent 43% less time being sick than those who exercised 1 or less times per week.

The study also showed that those with high levels of fitness had 41% less severe symptoms when they did get sick vs. those with low or sedentary levels of activity.

Fitness and Life-Span

Studies have also shown that aerobic fitness directly correlates to a person’s chances of dying from all causes. Basically, the higher your aerobic fitness, the less chance you have of dying. And the kicker; there’s no upper limit to the benefit. Improving your fitness levels can help you avoid getting sick, get less severe symptoms when you do get sick, and live longer.

Vitamin C: Does it Work?

vitamin c boost immune system

Vitamin C (Ascorbic Acid) is a powerful antioxidant that can neutralize harmful free radicals in the body. It also plays a large role in the formation of collagen (think healthy, resilient skin).

Our bodies cannot make Vitamin C, and so we must get it from our diet. Severe Vitamin C deficiency is known as scurvy. In the past, it was responsible for millions of deaths, until 1747 when a man named James Lind showed that lemons and oranges could cure the disease.

Many studies have examined the role of Vitamin C on the immune system.

A Review of 31 studies found that regular Vitamin C consumption can reduce the duration of being sick by 8% in adults, and 14% in children. It’s effects on preventing illness were not as clear, with no significant benefit observed.

Ascorbic Acid (Vitamin C) Powder

Most beneficial for those under heavy stress

stress and boost immune system

It appears that Vitamin C supplementation can be most beneficial for those under extreme stress, such as marathon runners or those training with a lot of intensity, like military athletes. For people under heavy physical stress, Vitamin C was shown to cut their chances of getting sick in half.

It appears that Vitamin C can be beneficial for some. It can cut your cold short by about one day, and appears to have the ability to boost the immune system for those under heavy stress.

To reap the benefits of Vitamin C, you’ll want to take in about 200-400mg per day. It’s best to get it through your diet, from citrus fruits like oranges and grapefruits, as these foods also contain other nutrient and antioxidant rich compounds that can also lead to improved health and immunity.

Which food has the most naturally occurring Vitamin C? Kakadu plums! They contain 100 times the vitamin C of oranges!

Sleep and Immunity

how to boost immune system

At this point we know that sleep affects almost every aspect of our health. But what effect does it have on our immune system?

A 2019 study found that sleep improves the functioning of T-cells: cells in our body that fight pathogens such as a virus that has infiltrated our healthy cells. Without adequate sleep (experts recommend at least 7 hours), our immune system may not have the strength to fight off a cold or flu.

Studies have repeatedly shown that when exposed to a virus, those getting poor sleep, or not enough sleep, are significantly more likely to get sick than those getting the recommended amount.

Melatonin is an all natural, non habit forming supplement that can help you fall asleep faster:

Melatonin Powder

If you’re getting less than 7 hours of sleep per night, or frequently wake up feeling groggy and tired, chances are your immune system is struggling to keep up. Here are 3 things experts recommend you try to improve your sleep:

  • Consume caffeine earlier: The half-life of caffeine is 5-6 hours. That means half of that energy drink you had at 3:00 pm is still flowing through you when you get ready for bed.
  • Have a Routine: Try going to bed and waking up at the same time every day. This helps the body develop a rhythm.
  • Don’t lie in bed awake. If you’re still up after 20-30 minutes, do something relaxing. Read, Take a shower.. and try again when you start to feel tired.

Quit Smoking (and vaping)

how to improve immune system

Smokers have a much higher risk of complications from respiratory illnesses like Coronavirus. According to the CDC, smoking harms the immune system and leaves the body less successful at fighting disease.

A 2017 Study concluded that smoking “interrupts immunological homeostasis, causes various diseases, and exerts paradoxical effects on immune and tissue cells”

Viruses like Coronavirus attack the body’s respiratory system. Lungs being over-stressed by harmful chemicals in cigarette smoke are more vulnerable to the virus, and can have a more difficult time getting rid of the illness.

How to Quit

Quitting smoking is no easy task. Using nicotine substitutes like nicotine gum or lozenges can double your chances at success. Experts recommend setting a quit date, and slowly reducing the amount you smoke up until that date. Then, use a nicotine substitute. For more info, check out

There’s no need to go into the multitude of health benefits of quitting smoking. Just know that for the purposes of boosting your immune system and avoid getting sick, quitting can give you a huge boost in immunity.

Watch Your Stress

boost immunity

Chronic stress can reduce the effectiveness of the immune system. When we’re stressed, our body releases a stress hormone called Cortisol. Cortisol suppresses the immune system by lowering the amount of lymphocytes we produce. Lymphocytes are immune cells needed to fight off disease. This effect an be magnified if we use alcohol and tobacco to cope with stress.

It’s important to realize that our body interprets stress in a similar way, regardless of where it comes from. The sympathetic “fight or flight” response to stress can happen as a result of fighting with your partner, stress at work or a really intense workout.

Learning to better cope with stress can limit this stress response. The body follows the mind. Take time out every day to relax and reflect. We get to choose how we interpret outside stress. Check out my article on Mental Toughness if you want more insight on how to better deal with stress.

It’s all in the Gut

gut health and immune system

Our digestive system contains millions of bacteria, both beneficial and harmful. The beneficial bacteria are referred to as Probiotic. These helpful bacteria assist the body in fighting disease and maintaining health.

Our relationship with these bacteria is known as symbiotic: A mutually beneficial relationship between two different organisms. These probiotic bacteria are intimately tied to our immune system. An imbalance in gut bacteria can have a negative impact on our ability to fight disease.

To cultivate a healthy gut, experts recommend eating nutrient rich foods, focusing on healthy grains like quinoa along with green vegetables. Processed foods and sugary carbohydrates hurt our gut bacteria, and can be detrimental to our immune system. Probiotic supplements or yogurt is always a good choice to make part of your daily diet.

Chronic stress, poor nutrition and lack of exercise can all negatively affect our gut bacteria. Finding the right balance is key.


In this article, we discussed how to boost the immune system to avoid illnesses like the Coronavirus and Flu.

What we eat, think and do can all have a huge impact on our body’s ability to fight off diseases like the flu or most recently, Coronavirus. Keeping yourself healthy is the best defense.

We discussed how exercise impacts your immune system and life span. We discovered that Vitamin C can help shorten the amount of time you’re sick, but won’t help avoid the flu unless you’re under extreme physical stress.

We talked about smoking, stress and gut health.

Overall, it’s pretty clear that if you live an unhealthy lifestyle, no supplement is going to help you avoid getting sick. Exercising, eating a nutrient rich diet, avoiding smoking and managing stress are all ingredients to the recipe for boosting the immune system and warding off illness.

I hope this article was helpful. Let me know what you think in the comments! And please… Subscribe!