What My Resting Heart Rate Tells Me
Guys, I am by no means a professional athlete. I’m just a normal guy who likes to exercise and eat right — while still enjoying an occasional ice cream cone or even a beer every once in a while.
As I type this, my Apple Watch shows my resting heart rate sitting around 55 BPM. Sometimes it’s a little higher, sometimes a little lower. For context, the average adult resting heart rate is 60–100 BPM.
That lower number is usually a sign of a stronger heart. It means my heart has adapted to training — pumping more blood with each beat so it doesn’t have to work as hard when I’m at rest.
I’m not sharing this to brag. I’m sharing it because I want you to know I’m not special by any means. If I can have a heart rate this low, then so can you with the right changes to your diet and workout routine.
👉 That’s why I put together this Heart Health Guide, where I break down exactly what I’ve done to lower my resting heart rate and build a stronger heart.
Step 1 — Set Your Baseline & Track It
First things first, guys — you need to track your resting heart rate. That means investing in something like an Apple Watch, Fitbit, Oura Ring, or whatever device you prefer. If you want to improve your health, you have to measure it.
The great thing about these devices is that they’ll track your heart rate constantly — while you sleep, exercise, work, grocery shop — basically everything you do. That makes it much easier to see trends and know if you’re actually improving over time.
Now, if you can’t afford a wearable right now, I get it. You can still manually check your pulse and write it down. But let’s be real: it’s not the most efficient way to do it, and you’ll miss a lot of useful data.
👉 My honest recommendation: invest in your health with a wearable device. It’ll give you the clearest, most accurate picture of your progress — and that’s what’s going to help you make the right changes.
Step 2 — Drink More Water and Less Coffee
I know some of you guys will read that title and immediately groan, but hear me out. The reason why your heart is always beating fast, and why you constantly feel on edge, might be because you’re drinking too much caffeine.
The very first thing I do when I wake up is drink a bottle of water. Before I brush my teeth, before I check my phone, before I even take a piss — I drink water. Think about it: you just went 6, 7, maybe 8 hours without any fluids. Your body is dehydrated and it needs water to start functioning properly again.
Water helps your heart pump blood more efficiently throughout your body. Without it, your heart has to work harder — and that means a higher resting heart rate.
Personally, I drink water about 90% of the time. The other 10% is protein shakes and occasionally tea — but no coffee. Cutting out caffeine completely (or at least scaling it way back) was a game-changer for me. It helped calm my system down and gave my heart a break from being in constant overdrive.
👉 If you want to lower your resting heart rate, start with something simple: drink water when you first wake up and keep sipping it throughout the day.
Step 3- My Morning Routine for a Stronger Heart
5:00 AM – Wake Up & Hydrate
- First thing: drink a full bottle of water before anything else.
- Sometimes add fruit if I’m hungry (blueberries, raspberries, banana).
5:30 AM – Gym Time
- Warm-up: 5 minutes of stretching/mobility.
- Weights first: Lift before cardio to use your best energy for building muscle.
- Why: Muscle mass improves metabolism, lowers blood pressure, and supports a stronger heart.
6:15 AM – Cardio Finisher (15 minutes)
- Zone 2 cardio to bring the heart into the 120–140 BPM range.
- I rotate between:
- Treadmill walking
- Jump rope
- Step climber
- Bike or elliptical
- Why Zone 2 works: it trains your heart to pump more efficiently while keeping stress on your system low.
Throughout the Day
- Water over coffee (90% of the time).
- Protein shakes or tea fill the other 10%.
- Light meals balanced around protein + fruits/veggies.
Step 4 — Push Past Zone 2 Once in a While
Zone 2 cardio is amazing, but here’s the truth: every now and then, it pays to step out of that comfort zone and push harder.
Did you know that about 90% of adults never sprint again after the age of 30? Don’t let that be you. Sprinting is one of the most natural — and most effective — ways to challenge your heart and force it to adapt.
Here’s what I do once a week:
- Sprint hard for 10–15 seconds on the treadmill.
- Recover by walking for 30–40 seconds.
- Repeat this 3–4 times.
That’s it. It’s short, intense, and extremely effective. The goal isn’t to run yourself into the ground — it’s to remind your heart that it can handle being pushed. Over time, this type of interval training makes your heart stronger and lowers your resting heart rate.
👉 My tip: Start slow. If you haven’t sprinted in years, pick a bike, rower, or even uphill treadmill walk. Protect your joints and build up gradually.
Step 5 — Fuel Your Heart With Smarter Breakfasts
Right after the gym is when I usually have my morning smoothie. It’s quick, easy, and it sets me up for the day without weighing me down.
Some of my go-to combos:
- Oats + banana + protein powder
- Spinach + kale + berries + chia seeds + protein powder
I’ll also boil one or two eggs while I make my smoothie. Nothing fancy — just simple, light, and packed with the stuff my body actually needs.
Why this works:
- High protein — helps build and repair muscle after training.
- High fiber — fruits, veggies, and oats help clear out bad cholesterol, making it easier for your heart to pump blood through your body. This is called fibermaxing and it’s a big essential to lowering your heart rate.
- Low cholesterol & clean fats — keeps things light on the arteries.
You don’t have to eat like this every single day, but here’s the truth: if your breakfast is usually fried bacon and pancakes dripping with syrup, you can’t be surprised when your heart feels like it’s running a mile a minute just sitting still.
👉 Keep it simple. A smoothie + eggs can take less than 10 minutes, and your heart will thank you.
Step 6 — Walk More Than You Think You Need To
I always try to walk as much as I can — and yeah, my co-workers think I’m a little weird for it. I park about 50–75 feet farther away from the building just to sneak in extra steps.
Here’s the thing: I work in an office. I could sit on my butt all day staring at a computer screen. But that’s no fun — and it’s definitely not healthy. So you know what I do?
- I get up and walk to greet clients.
- I walk over to reload the printer paper.
- I walk on my lunch break when the weather’s good.
- I even stand at my desk sometimes just to keep the blood flowing.
Remember that tracker I told you to get? They all count steps, too. My goal is 10,000 steps a day, which is easier than you think when you’re intentional about moving. Some days, I get home from work and I’m still 2,000 steps short. So I go for a quick walk around the park. Another 10–15 minutes and I’m done.
👉 Do you need to hit 10K steps every single day? No. I live in a state where winters get brutally cold, and trust me, I’m not out there walking around when it’s 10 degrees. The point isn’t perfection — it’s to move more than you think you need to. Your heart thrives on movement.
Step 7 — Prioritize Sleep (Even If You’re Not Perfect)
I told you guys before — I’m not perfect. And if I’m being honest, sleep is something I definitely need to prioritize more. But here’s what I try to do every night to give my body and my heart the rest they need.
- Eat dinner early. I try to eat around 7:00–7:30 PM. Why? Because you don’t want to load your stomach with food right before bed. Your body should be repairing muscle from training while you sleep, not struggling to digest a heavy meal.
- Turn on warm light on screens. My laptop and phone both have the “night shift” setting, and I use it religiously when I’m working late or writing blog posts. The warm tones don’t interfere with melatonin production, which is crucial for deep, high-quality sleep.
- Consistent bedtime. I aim to go to bed between 9:30–10:00 PM and wake up around 4:30–5:00 AM. Resetting your circadian rhythm — by going to bed and waking up at the same time every day — is one of the most underrated habits for a healthy heart.
- Target 7–8 hours. I usually get about 7 hours a night. It should be 8, but sometimes I stay up late writing these posts for you guys. What’s your excuse?
👉 Remember: sleep isn’t just about rest. It’s when your brain and your heart finally get to relax and rebuild. If you want a lower resting heart rate, this is non-negotiable. Click here to learn more about how to get better quality sleep
FAQ: Lowering Resting Heart Rate
Q: What’s a “good” resting heart rate?
For most adults, 60–100 BPM is considered normal. Active people often land in the 50s (sometimes even the 40s). What matters most isn’t hitting a magic number — it’s trending lower and staying consistent over time.
Q: My heart rate is higher than 100 BPM when resting — should I be worried?
If it’s consistently that high and you also have symptoms like dizziness, chest pain, or shortness of breath, talk to your doctor. This guide is about lifestyle habits, but you should always rule out medical issues first.
Q: How long will it take to see changes?
Most people notice improvements in 4–8 weeks with consistent training, sleep, and nutrition. Some may take longer depending on starting fitness and lifestyle.
Q: Do I really need a wearable (Apple Watch, Fitbit, Oura Ring) to track progress?
Not absolutely, but it makes things a lot easier. You’ll get continuous data while you sleep, work, and exercise. Manual checks work — they’re just less consistent.
Q: Is it dangerous to have a very low heart rate (like in the 40s)?
If you’re an active person and feel fine, a lower resting HR is usually a good sign. If you feel lightheaded, dizzy, or fatigued, see a doctor to rule out any issues.
Q: What if I can’t do sprints because of joint pain or injury?
No problem — swap them for short, hard bursts on a bike, rower, or elliptical. The idea is intensity, not pounding your knees on concrete.
Q: I don’t have time for 10K steps a day. What should I do?
Don’t stress. The goal is simply to move more. Even a few short walks a day will add up and make a difference for your heart health.
Final Thoughts: If I Can Do It, So Can You
Look guys, I’m not a professional athlete. I’m just a regular guy who likes to work out, eat mostly clean, and still enjoy life — whether that’s an ice cream cone, a beer, or a late night writing these blog posts.
My resting heart rate didn’t drop into the mid-50s overnight. It came from stacking simple habits: drinking water instead of coffee, lifting weights before cardio, sprinkling in sprints, eating high-fiber breakfasts, walking as much as I could, and trying my best to get 7–8 hours of sleep.
These aren’t magic tricks. They’re habits anyone can do. And that’s the point — if I can do it, so can you.
Start small. Pick one or two habits from this guide and commit to them for the next few weeks. Track your resting heart rate daily and watch the trend. Over time, you’ll not only see the number go down — you’ll feel stronger, calmer, and more in control of your health.
👉 Action Creates Greatness. Don’t wait until your heart gives you a reason to change. Start now.
Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means if you click on a link and purchase a product, I may receive a small commission at no extra cost to you. I only recommend products I personally use and believe will add value to your health journey.
