A couple of years ago, something strange started happening to me.

Out of nowhere, I’d feel tired and dizzy, sometimes so suddenly that I had to sit down immediately. These episodes could last anywhere from one minute to an hour. At first, I brushed it off — stress, dehydration, too much going on.

But it kept happening.

So I did what I tell others to do: I went to the doctor. After testing, I learned I had a heart arrhythmia, possibly atrial fibrillation (AFib) — an irregular heart rhythm.

Then it got even more personal.

My niece, who is 18 and in great shape, was also diagnosed. And more recently, my mom, who is 85, overweight, and not formally exercising (but as active as you can expect at her age), was diagnosed too.

That’s when it really hit me:

Arrhythmias aren’t just an “older person problem.” They can affect young people, athletes, and people who eat “healthy” too.

What is an arrhythmia?

Your heart runs on an electrical system. An arrhythmia happens when those electrical signals become irregular — too fast, too slow, or chaotic. Some people feel nothing. Others notice palpitations, fluttering, dizziness, fatigue, or shortness of breath.

And here’s the frustrating part: sometimes there’s no single clear cause. Arrhythmias are often influenced by genetics, stress, sleep quality, dehydration, alcohol intake, illness, or metabolic factors.

So yes — you can be young, fit, and still develop one.

One overlooked factor: sleep apnea

After my diagnosis, I did a sleep study and found out I have mild sleep apnea.

Sleep apnea causes irregular breathing during sleep — sometimes even brief pauses in breathing. This can lower oxygen levels and repeatedly stress the heart, which may trigger or worsen arrhythmias.

The fix for me was simple: a custom mouthpiece I wear at night that helps keep my airway open so I can breathe normally while I sleep. Better sleep, better oxygen, less strain on the heart.

Lifestyle isn’t “extra” — it’s foundational

When it comes to AFib, science consistently shows that lifestyle habits matter.

What’s helped me most:

• Daily movement — a mix of cardio and strength training. I used to do mostly strength training, now I make sure to include cardio to help strengthen my cardio system

• Weight management - I still eat a high protein and low sugar and fat diet but I am including more plant protein and fruit/vegetables

• Moderating alcohol I still drink alcohol but I try to do it more moderately (episodes were more likely for me after drinking)

• Hydration — I’ve noticed symptoms are more likely when I’m dehydrated so now I make sure I drink throughout the day. One way to check if you are hydrated is the color of your urine. If it looks like apple juice then you are dehydrated. Your urine should look more clear like water or lemonade

• Stress management — stretching, slowing down, prayer, and better sleep. Stress, diet and exercise management are Possible one the most important factors you need to control

None of this is extreme. It’s about consistency, not perfection.

Nutrition & smart snacking for heart health

No food “cures” arrhythmias — but dietary patterns matter.

I focus on:

• More plant-based protein

• Heart-healthy fats

• More vegetables and fiber

• Less added sugar and refined carbs

That philosophy is exactly why we created Pnuff Crunch - Protein Puffs. Each serving has:

• 5g of plant-based protein from legumes and beans

• 3g of natural fiber

• Heart-healthy peanut oil

• Only 2g of sugar

• Just 130 calories per serving

It’s made with simple, clean ingredients you can actually pronounce — nothing artificial, nothing unnecessary. The goal is a snack that supports energy, satiety, and heart-healthy habits instead of working against them.

Shop Pnuff Peanut Puffs 👈🏻

My biggest takeaway

If there’s one message I want to leave you with, it’s this:

Don’t ignore palpitations, dizziness, or episodes that feel “off.” Get checked.

And whether you’re 18 or 85, you can stack the odds in your favor by doing the basics well:

• move daily,

• eat a heart-supportive diet,

• hydrate consistently,

• manage stress and sleep,

• and be mindful with alcohol.

Your heart is talking. It’s worth listening.

About the Author

Dr. Juan Salinas is a PhD food scientist and sports nutritionist with over 30 years of experience in snack innovation. He has developed nutrition solutions for Olympic-level athletes as well as everyday consumers looking to live healthier, longer lives.
Founder of P-Nuff Crunch.