Reversing Cardiovascular Damage and Sleep

but i don't want to be all doom and gloom so like let's talk quickly about the opposite direction so if you apply it the least mode if you go like i've heard you i've been i've been a beast for too long i've been a for too long and i really really want to get some talk about you much you've been a boy for too long man yeah i really want to leave that life then uh then then uh you know and i i go and apply all of your methodology uh all the nutrition all the or the cardio all the lifting all these different metrics how how quickly and like all all the long-term you're going to die in 20 years type stuff. Like how much of that can I reverse? Like it depends. It's probably the it's quick, but it also depends on where in your life and how far you've let it go. Like if you're, if you listening to this and you 28 and you competing and you like okay I gonna go take my blood pressure Your blood is like one 55 over say 95 Okay great You you at least you 28 Like you can you can get this down really quickly If you're, you know, 68, we've got another, other different conversation we have to have. Right. But, um, most of the time, and you have to understand that some of this stuff is chemical in nature. Some of us mechanical in nature, right? So the chemical stuff is easy to take care of really quickly. I can, work on stress management techniques. I can start getting a little bit more aerobically fit, try to get more sleep. That's the big one that people want to avoid. They don't sleep enough. That's probably the biggest thing that will change your health metrics, especially blood pressure and heart rate and HRV is sleep guys out there. Yeah. Where, where your CPAP machine, that's big one. Um, but like a lot of it too, is people talk about quality of sleep, but then they only lay in bed for five or six hours. It's like, even if you're not sleeping with high quality, stay in bed longer. Like if you have to, if you have to try to be unconscious for 10 hours to get six or seven hours of good quality sleep, do it. Yeah. Right. Um, and if you're bad at sleeping practice, practice sleeping, just like you would your squat, you know, um, three sets, but that the sleeping is the big one. But if you take care of a lot of this stuff, the, the chemical side, when, but you're looking at things like adrenaline and noradrenaline, that can be dropped really quickly because a lot of that is just as much mental, emotional and mental and psychological as it is actual physical. So if you were to dial down your training a little bit and then try to get more sleep and then try to change your perception of how you or how you react, try to become non-reactive to stressful events, which is another skill you have to work on. you can drop heart rate blood pressure in three or four weeks like it's nothing the problem is a lot of people think they're out of the woods at that point that's what i was going to say yeah but