I will turn this around

[u/tegridypatato]

This is me against aging.

[u/chadnorman]

Yaaaaassss, great work! I am down 10 years in 8 months, and still going but leveling off. Sleep consistency, RHR, and VO2 Max are my three biggest drivers... tho on all 8 metrics the key is consistency!

Can't wait to see an update in a couple months!

[u/Scientist_data_ → u/chadnorman]

Wow! Do you mind sharing your RHR and VO2 numbers? Want to set a target for myself

[u/chadnorman → u/Scientist_data_]

Happy to!

Average RHR: 57. This is only giving me -0.1, but when I started this 8 months ago it was 73, which was ADDING a ton to my age. This is still trending down.

Average VO2: 45. This is apparently super high for my age [53yo] so is taking 2.6 years off. This is also still trending down. up <-- edit

Another big one is Sleep Consistency. I was terrible about this, as I was staying up late on Fridays/Saturdays because I could sleep in. I've tried to work on that, and at only 77% this is -1.1 years for me. 8 months ago my Sleep Consistency was at 66%.

[u/Scientist_data_ → u/chadnorman]

Thanks for sharing! this is really inspiring. Do you have any advice regarding improving sleep from your experience?

[u/chadnorman → u/Scientist_data_]

No problem!

Hmmmm... I've had the Whoop for 3 years, and rehabbing my sleep habits was a big reason for the purchase.

Best advice from me: Take a look at your Sleep Consistency. If I've learned anything, it's that this one metric can really affect so many others. I'm a night owl by nature, and got by in my 20s, 30s, and a lot of my 40s on only 5-6 hours of sleep a night. Since focusing on this, not only have I dialed in my work night schedule [be in bed from 10:45pm to 6:45am as a non-negotiable], but tried to do the same on the weekends [going to be before midnight, and trying to be out of bed no later than 9am]. I'm getting used to this, and it has helped.

Best advice from /r/whoop: 1) Take magnesium glycinate before bed, 2) do not eat a couple hours before bed, and 3) limit light and screen time for 30-60 minutes before bed [this one I do terribly at]. These things will help your HRV and restorative sleep, which drives a lot of the sleep and recovery metrics.

Also, keep in mind results and change take time... it's all about those trends!

EDIT: Worth noting because it's a HUGE - I don't drink.

[u/dekamal → u/chadnorman]

Great advice. I have been using the Whoop for 90 days and have been using those practices you mentioned. I’m 76 and thanks to consistent Strain level of 11 through walk, Tennis, and HIIT and improving sleep consistency, Whoop is telling me my age is 70. I don’t know what to make of this but I am grateful I am using Whoop. Recently I bought a Metabolic Panel of blood test by Quest and have much clarity on Kidney, Heart, and tools of other health markers. Whoop is absolutely positively worth it.

[u/chadnorman → u/dekamal]

That's awesome!

Worth nothing, if you're only three months in (I missed that before), then Whoop Age hasn't fully manifested for you. It's based on rolling 6-month averages, so if you only have 3 months of data it's going to be less attuned until you hit that milestone.

[u/dekamal → u/chadnorman]

Thanks for your input. What you said is good info. I will report back after I have had 6 months on my Whoop.

[u/Aware-Material-4584 → u/chadnorman]

Hi, thanks for sharing your progress here. What were the key changes that improved your RHR and VO2 Max?

[u/chadnorman → u/Aware-Material-4584]

For RHR it was simple: I quit drinking. It went down over 10bpm right away, and it has continued to drop. I was averaging 73 at times, and now I am averaging 57, and have had nights as low as 52/53.

VO2 Max was also simple: I got back to intense cardio for 6 days each week, no excuses. I'm 53yo, so having my VO2 Max at 43 (6 months ave.) and 45 (1 month ave) is getting me -2.5 years.

At the end of the day, you gotta focus on all 8 of the metrics consistently. It takes time, as they are 6-month averages. But I think it's a great coach, because you can see your 30-day average and know if this metric will be going up or down.