In today’s fast-paced, hyper-competitive world, achieving peak performance and maintaining good health is more important than ever (and more challenging than ever). The good news is by using technology and AI to our advantage, we can shortcut the process to deeper and faster recovery, so we can perform at our top 1% potential. That means more energy, focus, creativity, flow, and well-being – translating to more business revenue, closer relationships, more freedom and greater overall happiness.
In particular, the Oura Ring (my favorite) and other wearable tech can give a window into your biology – the “inner machinery” that drives how you feel, act, and behave in the world around you. Better functioning inner machinery means a better functioning you, and superior results in all areas of your life.
Using an objective (tracking biometrics with wearable) and subjective (tracking how you feel) approach, you can gain a meta-level awareness of what’s holding you back from better productivity, resilience, leadership, and more.
Below are the ideal biometrics and scores I look for in my clients Oura Ring data, but equally as applicable if you have an Apple Watch, Fitbit, or any other wearable.
Copy it, print it, share it. Enjoy.
- Resting heart rate: 40-80 (generally lower better)
- Heart rate variability: <50 ms unhealthy, 50-100 ms compromised health, >100 ms health (generally want to be trending upwards)
- Body temperature: Personal baseline after 2 weeks +/- 1 degrees Celsius
- Respiratory rate: 12-20 breaths per minute
- Total sleep time: 7-9 hours
- Sleep latency (time to fall asleep): 5 < 15 minutes (<5 minutes possible sign over tiredness)
- Sleep efficiency (time asleep vs time awake in bed): > 85%
- REM sleep: 1.5 – 2 hours (20-25% total sleep time)
- Deep sleep: 1.5 – 2 hours (20-25% total sleep time)
- Light sleep: 2-3 hours (55% total sleep time)
- Time in bed: Planned +30 minutes longer than desired sleep time
- Sleep timing: Sleep midpoint should be 12-3am
- Activity time: > 45 minutes activity a day, > 100 MET (Metabolic Equivalent) minutes medium-high level intensity activity a day
- Steps: > 10,000 steps per day
- Training frequency (weights, yoga, higher intensity aerobic): > 3 days per week
Food Intake (Diet):
- Daily total calories: Maintenance calories = Body weight (lbs) x 15
- Aggressive fat loss (20-30 lbs+ fat to lose) = Body weight (lbs) x 15 – (600 calorie deficit)
- Cutting weight (5-15 lbs fat to lose) = Body weight (lbs) x 15 – (400 calorie deficit)
- Recomp protocol (lose 4-5 pounds of fat and gain some strength/muscle) = Body weight (lbs) x 15 – (200 calorie deficit)
- Lean bulk (gain 5-10 lbs muscle) = Body weight (lbs) x 15 + (200 calorie surplus)
Protein intake: .8-1g of protein per pound of bodyweight
Carbohydrate intake: 2 fists to 2 full hands each meal
- Carbs below 50 grams: Great for insulin resistance, weight gain and a damaged metabolism.
- Carbs 50-100 grams: Fatigue and weight gain with lower carbs, increasing carbs may help.
- Carbs 100-150+ grams: If you are exercising more, feeling good and happy with weight.
Fat intake: Eat what feels best. Saturated, monounsaturated & omega 3 fats are an important part of your diet. Coconut oil, MCT oil, ghee, grass-fed butter, tallow, extra virgin olive oil, avocado oil, and fish oil. At least half your fats should be from saturated fat sources. Avoid omega 6 fats like canola oil and soybean oil.
Water intake: Drink ½ of your body weight in pounds in ounces (i.e.: 200 lbs, 100 oz of water a day)
Sea salt: ½ tsp, 2x per day
Vegetables vs fruit: 2-3x more vegetables than fruit daily. ½ to ¾ of your plate should be veggies per meal.
Caffeine: Minimize caffeine after 12pm. Combine with MCT oil, butter, ghee for slow release.
There you have it. This should hopefully help you make sense of what’s going on “under the hood of your biology” and act as a quick reference tool you can use over the years to come (I’ll continue to update the above based on the latest science).
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*Disclaimer: The information on this website is not intended to serve as medical advice and should not be used for the diagnosis or treatment of a health problem or disease. Always check with your doctor before implementing any new change to your health