Reading your nervous system, in plain language.

What HRV measures, why it falls in POTS and post-viral illness, and how to read RMSSD, SDNN and power without obsessing.

Basics

How to Measure HRV Accurately at Home

Jul 9, 2026

The secret to at-home HRV isn't an expensive device: it's consistency. Same time, same posture, same length, every day. Here's how to take readings you can actually trust, why the trend matters more than any single morning, and how to stop fooling yourself with noise.

HRV

HRV: The Complete Guide to Reading Your Nervous System

Jul 9, 2026

Heart rate variability is the single clearest at-home window into your autonomic nervous system. This is the complete guide: what RMSSD, SDNN, HF and LF actually mean, what moves them, how to measure well, and how to read the trend without spiraling.

Basics

HRV Frequency Domain: VLF, LF, HF & Total Power Explained

Jul 9, 2026

Your heartbeat rhythm can be split into frequency bands, each reflecting a different piece of autonomic regulation. Here's what HF, LF, VLF and total power actually mean, why the mix matters more than the total, and how to read the LF/HF ratio without over-trusting it.

What to eat when your gut and nervous system are dysregulated: the POTS diet, low-histamine and MCAS eating, the SIBO gut connection, the Mediterranean pattern, and simple meal ideas for hard days.

Food

Gentle Low-Histamine Meal Ideas for Bad POTS Days

Jul 6, 2026

A crash-day toolkit of low-effort, lower-histamine meals that also respect POTS: salt-forward, easy to digest, and cookable with minimal standing. Idea lists, not fussy recipes, with one habit that changes everything: cook fresh, freeze fast.

Food

The Mediterranean Diet for Long COVID: What Evidence Shows

Jul 3, 2026

Long COVID involves persistent, low-grade inflammation, and the Mediterranean pattern is one of the most anti-inflammatory ways to eat. Here is what the 2025 evidence actually shows, and how to start without overwhelming yourself.

Food

SIBO, Histamine & Why Dysautonomia Wrecks Digestion

Jun 23, 2026

Dysautonomia doesn't stop at your heart rate, it slows your gut, invites bacterial overgrowth, and can stir up histamine problems. Here is how POTS, SIBO and MCAS feed each other, and the dietary tools that actually help.

Practical guidance for postural orthostatic tachycardia syndrome and broader dysautonomia, from daily patterns to what actually moves recovery.

Recovery

Recovery from Post-Viral Dysautonomia: Turning Data Into Decisions

Jul 7, 2026

Recovery from POTS and post-viral dysautonomia is slow, noisy and non-linear, which is exactly why it's so easy to lose hope in the day-to-day. Here's how to pace, read your trends, and turn months of scattered data into decisions that actually bend the curve.

Long COVID

POTS, Long COVID & MCAS: Why They Travel Together

Jul 5, 2026

POTS, long COVID, ME/CFS and MCAS overlap so much that many people are told they have several at once. Here's what actually connects them, how they differ, and which parts of each you can track at home.

Basics

The Autonomic Nervous System & Dysautonomia: A Complete Guide

Jul 2, 2026

Your autonomic nervous system runs everything you never think about: heart rate, blood pressure, digestion, temperature. When it stops regulating properly, that's dysautonomia. Here is how it works, what goes wrong, and why it's measurable.

Long COVID, ME/CFS and MCAS overlap heavily with dysautonomia. What connects them, why they travel together, and how to track the parts you can measure.

Research

What the Latest Research Says About Long COVID & Dysautonomia (2026)

Jul 7, 2026

An honest read on where the science stands in 2026: long COVID and ME/CFS increasingly look like related post-viral illnesses with measurable autonomic dysfunction, and the evidence is converging on why.

Recovery

Recovery from Post-Viral Dysautonomia: Turning Data Into Decisions

Jul 7, 2026

Recovery from POTS and post-viral dysautonomia is slow, noisy and non-linear, which is exactly why it's so easy to lose hope in the day-to-day. Here's how to pace, read your trends, and turn months of scattered data into decisions that actually bend the curve.

Long COVID

POTS, Long COVID & MCAS: Why They Travel Together

Jul 5, 2026

POTS, long COVID, ME/CFS and MCAS overlap so much that many people are told they have several at once. Here's what actually connects them, how they differ, and which parts of each you can track at home.

The long view, pacing, trends, milestones and turning months of data into decisions that bend your recovery the right way.

HRV

HRV: The Complete Guide to Reading Your Nervous System

Jul 9, 2026

Heart rate variability is the single clearest at-home window into your autonomic nervous system. This is the complete guide: what RMSSD, SDNN, HF and LF actually mean, what moves them, how to measure well, and how to read the trend without spiraling.

Recovery

Recovery from Post-Viral Dysautonomia: Turning Data Into Decisions

Jul 7, 2026

Recovery from POTS and post-viral dysautonomia is slow, noisy and non-linear, which is exactly why it's so easy to lose hope in the day-to-day. Here's how to pace, read your trends, and turn months of scattered data into decisions that actually bend the curve.

Food

Gentle Low-Histamine Meal Ideas for Bad POTS Days

Jul 6, 2026

A crash-day toolkit of low-effort, lower-histamine meals that also respect POTS: salt-forward, easy to digest, and cookable with minimal standing. Idea lists, not fussy recipes, with one habit that changes everything: cook fresh, freeze fast.

How the Autonomic app works: scoring readings against medical thresholds, reading trends, and using AI to turn your data into doctor-ready summaries.

Basics

The Autonomic Score & Grade Bands: One Number, Explained

Jul 9, 2026

Every colored tint in the app traces back to one system: a 0–100 readiness score and a ladder of grade bands from Excellent down to Crash, plus a violet Warning flag for readings that are suspiciously high. Here's how raw metrics become a single number, and how to read it without over-trusting it.

The app

Getting Started with Autonomic: Your First Week of Tracking

Jul 5, 2026

A friendly, low-effort plan for your first seven days. Set a baseline, build a simple morning habit, and learn what to ignore while your data is still finding its feet.

The app

Autonomic: Measure, Analyze, Monitor, Act

Jul 3, 2026

Everything about autonomic recovery comes down to one loop: measure what's happening, analyze the trend, monitor for warnings, and act. Autonomic is the app built to close that loop: private, offline, and scored against medical thresholds.

Plain-language summaries of new research on HRV, POTS, long COVID and dysautonomia: what the studies actually found, and what it means for you.

Research

What the Latest Research Says About Long COVID & Dysautonomia (2026)

Jul 7, 2026

An honest read on where the science stands in 2026: long COVID and ME/CFS increasingly look like related post-viral illnesses with measurable autonomic dysfunction, and the evidence is converging on why.

Food

The Mediterranean Diet for Long COVID: What Evidence Shows

Jul 3, 2026

Long COVID involves persistent, low-grade inflammation, and the Mediterranean pattern is one of the most anti-inflammatory ways to eat. Here is what the 2025 evidence actually shows, and how to start without overwhelming yourself.

HRV

Resonant Breathing & HRV Biofeedback: The 6-Breaths-a-Minute Protocol

Jun 25, 2026

Slowing your breath to about six breaths a minute is one of the few things that reliably raises HRV in real time. Here is the mechanism, a concrete protocol, and honest caveats for sensitive nervous systems.

Start-here explainers, the core concepts and vocabulary behind reading your nervous system as a recovery instrument.

Basics

Autonomic BP Indices: Kérdő, Robinson & Kvas

Jul 9, 2026

From three simple numbers (systolic, diastolic and pulse) you can derive several older physiology indices that read autonomic balance and cardiovascular efficiency. They are research tools, not clinical verdicts, so their value is in your own trend. Here is what each one means and how to read it.

Basics

Blood Pressure Basics: Systolic, Diastolic & Pulse

Jul 9, 2026

The three numbers on a blood-pressure reading each tell a different story: systolic is the peak as your heart contracts, diastolic is the resting pressure between beats, and pulse is how fast it all repeats. Here is what each one means and how a recovery-focused reading differs from the clinical chart.

Basics

How to Measure HRV Accurately at Home

Jul 9, 2026

The secret to at-home HRV isn't an expensive device: it's consistency. Same time, same posture, same length, every day. Here's how to take readings you can actually trust, why the trend matters more than any single morning, and how to stop fooling yourself with noise.