OURA RING | Biohacking


Biohacking device
Oura Ring

The Oura Ring tracks key signals from your body, delivering critical insights to help you build good habits and harness your body's potential everyday!


When you first purchase an Oura Ring you're sent a free sizing kit. Once you receive your sizing kit, which are prototypes of the ring, you pick a suitable size and wear it for about 24 hours. This ensures that you can be sure of the size you pick.


The biggest selling feature for me was of course the amount of data you get from it but the fact that this is not connected through WiFi or bluetooth there’s no EMF’s.


🛑 Apple watch= 🔺 EMFs 🥴 I had an Apple watch for about a month and decided to test out the EMFs it emmits and it redligned on my EMF reader. So needless to say it wasnt worth wearing anymore.


The Oura ring is bluetooth smart, class 2 device. Meaning you can wear this ring on airplane mode and it will store your information for up to 6 weeks.


Measurements are taken by detecting changes in your Blood Pulse Volume (PPG) & are done from the arteries on the palm side of your finger using 2 LEDs.


So that’s what makes this device have a greater advantage over other tracking devices.


Okay, let's get to the biohacking.


This is what's being measured when:

☀️ Measured During Day:

  • Activity Levels

  • Calories

  • Steps

  • Inactive Times

  • Naps


🌙 Measured During Sleep

  • Resting Heart Rate

  • Heart Rate Variability (HRV)

  • Respiratory Rate

  • Body Temperature

  • Light, Deep and REM Sleep

  • Nighttime Movement

  • Sleep Timing and Quality

= tracks 24/7 so you can build an accurate, insightful baseline of information about yourself from which you can grow and improve.


Why is it important to track RHR, HRV and your body temp? (we already know why it’s important to track steps)


Here’s why it’s important to track:


+ body temp = one of your core vital signs and a key indicator of your body’s status. More specifically, temperature can be used to identify strain and recovery, emerging illness, and phases of the menstrual cycle (hello cycle syncing 👋🏻).


+ RHR = is the number of times your heart beats per minute while you're at rest. It provides a snapshot of your sleep quality, recovery, stress response, activity level, overall health and is an indicator of both long & short-term health


+ HRV = measure of variation in time (milliseconds) between your heartbeats. HRV provides a snapshot into how your body is balancing between the two branches of your autonomic nervous system: your sympathetic (“fight-or-flight”) and parasympathetic (“rest-and-digest”).


3 Simple scores to help guide your day

These 3 scores can be easily accessed in the app on the bottom of the home page


  1. Readiness

  2. Sleep

  3. Activity




















1. Readiness Score

What is Sleep? It’s when you head to bed to recharge from the day.


What is Activity?

Well, it’s that run you’ve been putting off but should probably go on.


Now, what is Readiness? It’s something far more complex. Readiness is Oura’s unique philosophy on the definition of healthy and your ability to own your inner potential.


Readiness is Oura’s proprietary score from 0-100 which is designed to help you figure out what works for your body on your personal spectrum of wellbeing. Higher scores mean your body is ready to face and rebound from greater challenges while lower scores indicate your body needs recovery and support.


To provide you with the best insights, Readiness prioritizes these elements:

  • Multiple Metrics: Stress, recovery, and relaxation are both mental and physical. These complex patterns are reflected in multiple signals from your body. To account for that, Readiness takes a holistic view by adjusting your score based on your recent activity and sleep patterns, as well as direct body signals such as resting heart rate, heart rate variability, and body temperature.


  • Personalized Baselines: Rather than relying solely on population averages, Oura’s Readiness metric is tailored to you. Your “95” won’t be the same as someone elses to encourage you to compare your metrics only to yourself, rather than others. Truly understanding your body and owning your health is possible only if your metrics are just that: yours.


  • Evolving Scores: Your Readiness updates with you as your health status changes. Rather than a static metric, Readiness evolves with your body over days, weeks, and even months. If your resting heart rate goes down after long-term training or your HRV becomes higher after giving up caffeine, your scores will adjust to provide you the most valuable insights.


  • A Wide Spectrum: Tools that frame elements of health, like sleep, as goals that can be either met or missed can be discouraging. Rather than pushing the idea of a high step count or low calorie goal, Readiness is a spectrum. Whether you’re testing out if a new meditation practice can get you scores in the 90s or taking time to rest after a cold took you down to 40, your Readiness Score can help you measure your progress.


How Can you Use It?

It’s important to keep in mind that, regardless of the challenges you face, you and only you have the power to make meaningful changes in your life. No one knows you better than yourself.


Observing what lifestyle choices (e.g., meal timing, activities, sleep hygiene) raise and lower your Readiness empowers you to make data-informed decisions about your health.


For example, a new parent can’t control their schedule but, rather than resigning themselves to a lifetime of sleepless nights, they can identify strategies that improve their body’s Readiness so they feel more rested each morning. That parent might find that cutting afternoon coffee helps them fall asleep faster, ending meal times earlier boosts their deep sleep, or that simply heading directly back to bed rather than browsing their phone and being exposed to bluelight leaves them more refreshed in the morning.


Another person might discover that their Readiness declines during a mentally tough week at work and that takes a toll on their physical performance as well. They might explore adjusting their workout routine so that they have a stronger recovery balance on taxing weeks.

Readiness represents how our lives impact our bodies.


To learn more about how your Readiness score is calculated, read this Readiness Guide.



2. Sleep Score

Oura measures sleep using sensors that gauge body signals, including your resting heart rate (RHR), heart rate variability (HRV), body temperature, respiratory rate, and movement, to determine your sleep patterns.


These sensors include a photoplethysmogram (PPG), a 3D accelerometer, and a temperature sensor.


Each of your body’s signals shift during the four different stages of sleep. For example, respiration and RHR rise to near-waking levels during rapid eye movement (REM) sleep, while they fall to their lowest levels during deep sleep.


These shifts allow Oura to decipher your sleep patterns, such as how much time you spent in each sleep stage, how restorative your sleep was, and whether you went to sleep on time.


What Sleep Insights Does Oura Show You?


Your Sleep Summary Insights

You can see your sleep-related body signals at the top of the Sleep tab, displayed as four different measures. Once Oura establishes your baseline for each body signal, you can start observing deviations from your usual patterns. For instance, you’ll notice that your heart rate is higher at night if you drink alcohol or eat a big meal.

Total Sleep Time: This metric measures the total number of hours spent in light, deep, and REM sleep. The average adult requires between 7 to 9 hours of sleep to reach full productivity the following day.

  • Time in Bed: This metric captures the total number of hours spent in bed throughout the night. Includes awake time, REM, deep, and light sleep. This count begins when you first lie down for bed and ends when you get up in the morning.


  • Sleep Efficiency: This metric measures the percentage of time spent asleep while in bed. If you have a restless night, and are lying awake, this will lead to a lower Sleep Efficiency.


  • Resting Heart Rate: This metric measures the number of times your heart beats per minute while at rest. Resting heart rate can be a reliable gauge for recovery.


Your Sleep Score is comprised of seven contributors:

  • Total Sleep: This contributor reflects the amount of time spent in the light, rapid eye movement (REM), and deep sleep phases. Most adults need 7 to 9 hours of total sleep to perform well and stay healthy.


  • Efficiency: This reflects the percentage of time spent asleep vs. awake while in bed. For adults, an Efficiency of 85% is considered optimal.


  • Restfulness: This reflects your movement throughout the night. Waking up, tossing and turning, or getting up is normal at a low level but moving around too frequently will lower your restfulness.


  • REM Sleep: This measures the percentage of time spent in REM sleep, reflected in hours. Associated with dreaming, memory consolidation, and creativity, REM sleep decreases with age. On average, REM sleep accounts for 20-25% of total sleep time for adults. A REM sleep total of 90 minutes or more will result in an optimal Sleep Score.


  • Deep Sleep: This measures the percentage of time spent in deep sleep, reflected in hours. The most restorative and rejuvenating sleep stage, deep sleep makes up anywhere from 0–35% of your total sleep. Deep sleep takes your age into account and will result in an optimal Sleep Score around 90 minutes for young adults and 45 for older individuals.


  • Latency: This is the amount of time it takes you to fall asleep at night. Ideally, you will fall asleep within 15 to 20 minutes of lying down. Falling asleep in less than 5 minutes could be a sign that you are going to sleep too late or not getting enough sleep. Too much or too little latency can affect your score.


  • Timing: This lets you know if you fell asleep according to the natural rhythm of light and dark that supports a circadian rhythm. If the middle of your sleep falls between midnight and 3 a.m. (typically the darkest point in the night), your sleep timing is optimally aligned with a daily cycle. A consistent sleep routine, that supports your circadian rhythm, is important for your body’s essential processes—including metabolic and hormone regulation. Going to sleep within your Ideal Bedtime window will result in a higher Sleep Score.



How Do You Interpret Your Sleep Score?

Your Sleep Score ranges from 0–100:

  • 85 or higher: An optimal night of sleep

  • 70-84: Good night of sleep

  • Under 70: Pay attention to your sleep



3. Activity Score


How Oura Measures Your Activity

Oura measures your physical activity using a 3D accelerometer, an instrument used to estimate movement and activity. Combined with your profile information (e.g., age, weight, height, and gender) Oura translates these signals into units of energy expended (calories) and equivalent activity measures (steps or miles).


Oura estimates your daily energy expenditure using Metabolic Equivalents (METs). METs are a common measure used to estimate aerobic activity. One MET is defined as the energy your body uses at rest. If a specific activity (i.e., a brisk walk) yields 4 METs, you’re burning four times as many calories as you would while resting. When you engage in an activity that exceeds 1.5 METs, Oura factors it into your Activity progress.



What Activity Insights Does Oura Show You?

Your Activity Summary Insights

At the top of the Activity tab, you can see a breakdown of your low, medium, and high intensity movement, as well as your activity and energy burn—displayed as goal progress, total burn, walking equivalency, and steps.




  • Goal Progress: This shows how close you are to reaching your Activity Goal—a goal assigned each day based on your readiness level. By paying attention to your Goal Progress, you can amp up the intensity of your physical activities, or take a well deserved day off.

  • Total Burn: This is your total daily energy expenditure. Total Burn factors in all the calories you use daily. This includes active calories as well as your Basal Metabolic Rate (BMR), the number of calories your body needs to accomplish its most basic, life-sustaining functions. While physical activity increases your daily calorie burn, a large portion of your Total Burn comes from your BMR. Oura begins measuring Total Burn at 4 a.m.

  • Walking Equivalency: Oura converts your daily energy expenditure into an equivalent walking distance. This number will appear in miles or kilometers, depending on your settings. This is not the actual distance you walked that day—it shows how far you would need to walk to burn the same amount of calories. Higher intensity activities like jogging will register as more distance than lower intensity activities.

  • Steps: This is a measure of the number of steps you take each day. All daily movements and intensity levels, from light housework to heavy workouts, are included in this number.


Your Activity Score And Contributors

Scroll through the Activity tab further, and you’ll find your Activity Score. This score captures the frequency and intensity of your activity on a daily and weekly basis. It’s comprised of six key contributors:



  • Stay Active: This contributor estimates your total inactive time (excluding rest periods and sleep). Keeping your total inactive time below 8 hours positively affects your Activity Score, and inactive time exceeding 10 hours negatively affects your score. To combat fatigue and maintain a healthy metabolism, strive to get up and move for a few minutes, once an hour.


  • Move Every Hour: This contributor shows how well you’ve managed to avoid long periods of inactivity. Prolonged inactivity can lead to metabolic issues and can impact long term health, even if you exercise regularly. Moving for at least two to three minutes each hour will help you maintain a strong score, while staying still for several hours will lower your score. Enable inactivity alerts in your settings to receive a friendly reminder to stretch your legs after 50 minutes of inactivity.


  • Meet Daily Goals: Every morning Oura provides a personalized Activity Goal based on your Readiness Score, as well as your profile information (e.g., age and gender). Meet Daily Goals reflects how often you reached your daily goal in the last week. All movement during a 24-hour period counts while you’re awake. If you met your goal less than three days in a given week, your Activity Score may drop. Strive to meet your Activity Goal five times or more a week, whenever possible.


  • Training Frequency: This contributor shows how often you engage in medium- to high-intensity activity over the course of the prior week. Higher intensity activities strengthen your heart, lower your blood pressure, and help you maintain a healthy weight. Exercising at a medium-to-high-intensity level three times per week will help you stay fit and boost your Activity Score.


  • Training Volume: This contributor captures your total activity from the prior week. A healthy training regimen helps strengthen your heart and nervous system in the long run and, in the short run, releases hormones such as serotonin that help regulate your mood, sleep, and appetite. To maintain a strong Training Volume, try to get 2000-3000 calories of medium- to high-intensity activity per week. For a healthy adult, this is equivalent to approximately 2 hours of jogging or 4.5 hours of brisk walking per week. If your Training Volume falls to 750–1500 calories per week, it will affect your Activity Score.


  • Recovery Time: This contributor reflects your balance of high- and low-intensity activity. Set aside recovery time for muscle repair and growth, injury prevention, and neural system recovery. To aid recovery, dedicate one to two days per week to lower intensity activities. If you’ve gone 5 days without recovery, this contributor will detract from your score.


Your Daily Movement

Scroll down further in the Activity tab, and you will see your daily activity broken down by 15-minute increments and divided into four activity levels:

  • Inactivity

  • Low Activity

  • Medium Activity

  • High Activity


For hard-to-measure activities, there are steps you can take to improve tracking. Oura captures many activities automatically, but workouts with minimal, or slow, hand movements like yoga, pilates, bicycling, or resistance training are more difficult for the sensors to measure.


To improve the accuracy of your Oura Activity metrics, you can manually enter an activity or import workouts from Apple Health or Google Fit .













I know that this device is not the be-all-end-all in the sense it should be relied upon, no, it's more of a bonus.


When my clients have an Oura Ring we can dig through the data together to get a more complete picture when piecing their information together during our intake session. Often times it's a great way to stay connected, they can directly send me their scores through the app.


This alone is such a game-changer.


Why?


So we can work smarter not harder.





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