How I'm Optimizing my HRV with my Oura ring
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- čas přidán 24. 07. 2024
- I don't use a lot of tech gadgets but... I love my Oura ring. It's become a HUGE part of my Optimizing protocol. In this little video, I talk about how it's helped me Optimize my HRV (heart rate variability) and resting heart rate and Readiness via one little hack I implemented after reading Dr. Gundry's Longevity Paradox. (Hint: Eating four (!) hours before bedtime!) and... Well, check out the video for more. :)
Notes:
- PhilosophersNote on Dr. Gundry's Longevity Paradox here: www.optimize.me/philosophers-...
- A lot more Sleep tips in Sleep 101: www.optimize.me/sleep
- Plus Nutrition goodness in Nutrition 101 + Optimal Metabolism/Weight 101: www.optimize.me/nutrition/ + www.optimize.me/weight/
- Join us for Optimize Coach - Class II launching in Feb 2020! www.optimize.me/coach
Woah! Wow this is awesome! I’ll definitely try that out! I’m already with the Oura ring and HRV is something I just got introduced to by the ring and found out I’m on a 35avg during the day but on a 67-70 when meditating, I’ll try this too now! Thank you!
Awesome!! Keep us posted on your results!!
Zak | Team Optimize
I use fitbit and my HRV (recorded overnight) is only 20ms. Is there any way to check realtime HRV using any device? And how to increase HRV to at least 50ms that will be considered healthy? Thanks.
Wow thanks, just found your channel, love this content, i see you e got notes on many books ive read, going to check all those out!
Thanks for stopping by, have a great day! 😀 - Team Heroic
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I love my Oura ring too! So much more comfortable than smart watches/bands. Plus it tackles a more holistic and wellness approach compared to other smart devices, which is better for activity. The cycle tracking and battery life is super awesome! And another interesting thing is it detects illness before you feel anything. Also, it was very accurate when it comes on tracking my sleep. You can actually protect its beauty without sacrificing biometrics and comfort with an OSleeve.
You use it only for period checking cmon 😂
Thanks for this video. I Haden't payed any attention to my HRV in the app, but looking at it now I realise mine increased 43% (from already high) in 2 months since a moved to a new country and changed some minor things
Thanks for the pro tip. I thought I was healthy till I looked at your numbers, you’re crushing it!
Thanks for watching. Have a great day! 😀 - Team Heroic
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More QUICK & INFORMATIVE videos like this please ,thx B🤙🏽💯
Have you been enjoying the new style of videos?! -Zak | Team Optimize
@@HeroicBrian absolutely
Awesome picked one up!
Enjoy!!
Zak | Team Optimize
I want to get paid to be a biohacker that sounds so cool. I just ordered my ordering in my chili. I’ve listened to4 of Dr. Gundry‘s books both of Dave Asprey‘s newer books. I follow Dr. Peter Attia. I’m so ready to implement these things and transform!
Awesome! Let us know how it goes!!
Zak | Team Optimize
www.optimize.me/trial
I'm thinking about starting intermittent fasting today. I started sleeping and waking up according to my chronotype just recently and it feels like a crazy huge difference in my stress, etc. My hrv has been bad each time I work out, so this helped
Thanks for watching and have an awesome day! - Team Heroic
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This is interesting - I can see how you would like to keep the video concise, but I am curious about what other lifestyle changes you have made that may have factored into this change in data?
Great question, check out the optimize program for more!
Zak | Team Optimize
Very interesting! When I fast (eating max 550kcal/day) my HRV goes high and I feel great. I have a very low HRV in the regions of 20-30 and it has stayed there for years making me very stress intolerant. I have recently stoppet working to fix this and I’m going to see if stopping eating early in the day during my feast days will improve my sleep. I already stop eating 4 hours before bedtime but I need to increase this.
I'd be interested to know if the demonstrated effects were simply due to seasonal variation. I find my resting heart rate drops and HRV improves dramatically during the summer months - which is exactly when your step change occurred.
Nice insight!
Zak | Team Optimize
Good point.
Mind...blowing.
Thanks! -Zak | Team Optimize
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Is your ring the stealth color/matte black? Doesn’t look like that finish holds up well if it is? I wanted to order that color but think I’m better off getting the shiny black. Thanks
Not 100% sure on that! I think Brian is more of a stealth guy! :)
Zak | Team Optimize
Hey Brian, can I get access to this resource? I'd love to read your summary of The Longevity Paradox.
Hi Carlo! Yes!! Here it is: cl.ly/1fc857838255 Note: Members get access to this all 500+ Notes (PDF + MP3) and 50 classes and almost 1,000 +1s and... You can join at optimize.me/join (If cash is an issue, just send us an email at support@optimize.me and we'll hook you up.) Love and let's do this!
Wow -- this is incredible knowledge. I am so grateful to have just learned this. I have an Oura ring in the mail!
Colin McGuire hey Colin ! How's the ring ?
:)
Just came across this video. I recently got my Oura ring and really want to optimize my heart rate and HRV. I have a fast metabolism so I fear losing weight if I’m not eating constantly. I want to try this 4 hours thing but does that mean absolutely no food in that time frame or just last meal? Are pre bed snacks ok? I’ve read that healthy fats, collagen, berries etc. are good pre bed snacks for deep sleep.
It is more about finding what works best for your body! Brian is showing here what works best for his. I have a fast metabolism and find that if I don't eat before bed, I stay asleep longer and sleep more soundly. -Charlie & Team Optimize
I found that stopping eating early really helped my deep sleep also
When is your last meal and what time do you go to bed for sleep?
What gadget are you measuring your deep sleep with?
Thanks for sharing Allan!
Zak | Team Optimize
@@Corteum Oura ring will do that.
@@ElLenadorLA Yes, it does a really good job of it too. You can see your lightsleep, REM sleep, and Deep Sleep data, and learn from experimentation what can effectively improve your numbers.
Have you compared Oura ring to Dreem 2 headband or other sleep trackers?
Haven't tried it, but let us know if you do!
Zak | Team Optimize
@@HeroicBrian I'm testing them right now! So far sleep stages differ dramatically!
@@ShervinShares very interesting, tks to share... And which of these divices do you trust the most?
@@williammoraes5436 I try to follow what independent studies have stated. Oura Ring for HR and HRV. Beddr SleepTuner for Oxygen levels & HR. Dreem 2 Headband for sleep stages. Everything else I feel like is not super accurate, atleast not yet.
Old video, is eating 4 hours before the only change you made? Also is it to specifically eat 4 hours before or is it to not eat closer than 4 hours, like lets say ones bed time is 11pm, we specifically want to eat at 7 or we could eat at 6pm or 5pm or whatever if thats when sunset is?
Hi csgofordummies1239!
Having your last meal at least 3-4 hours before bed will give your body the best possible chance of recovering through the night. As you know, we're all in so we go for 4 :wink: If you eat earlier than that: that's like you!
Thank you for the way you show up and stay Heroic! 😊 - Team Heroic
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Does this help with the recovery index as well? I'm having an hard time to improve it. I will try eating earlier.
Let us know how your experimenting goes!
Zak | Team Optimize
www.optimize.me/trial
Thanks! I ordered the channel :-) There is study about this. Some Chinese professor or doctor got the Nobel prize about this but I can't find the study anymore. It was huge effect for healthy if not eating before going to sleep. There is some time frame (let's say 6-8 hours) and not to eating in evening in that time frame! The human body recovery process in cell level is not starting if you eat. Your body is spending too much energy for food digestion and not starting deep tissue cell level recovery processes. Sorry about my bad English and I don't know correct medical terms (vocabulary) about this :-) I have oura too so I will make my own study...
Thanks for subscribing and sharing :) -Zak | Team Optimize
When did you use to eat before ? If you were going to sleep at 8 pm, does it mean you ate right at about 7 pm ?
Hi Kasun, to answer your question: Brian said that before, he would eat 2 hours before going to bed. So that would be around 6pm if he were going to sleep at 8pm.
But now he eats AT LEAST 4 hours before bedtime. Check out heroic.us/optimize/search?q=glymph for more details on that. Thanks for watching and have a great day! - Team Heroic
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Is the $50 discount for the Oura Ring still available for your subscribers that watched this video? I don't see the "link below".
Sorry but it isn't!! They changed their programs!
it make sense. these resting numbers are when you are sleeping. Energy from food raises heart rate.
Thanks for watching and have a great day! 🙌 - Team Heroic
Would hear more about how you personally optimise your sleep and the experiments you’ve done that have improved your sleep based on oura feedback.
Stay tuned for another update in the future!
Zak | Team Optimize
@@HeroicBrian Brian is there a youtube video of your sleep experiment?
Nice and quick review - just love it. Your ring seems to be wear off do you go into gym with the ring? Also when you doing deadlift or bench press?
Great question!
Try asking in our optimize community!
www.optimize.me/oasis
Zak | Team Optimize
Recommended in yogic system too…body feels yucky day after, I found, if I eat before sleep, I leave 3 hours at least before last meal and sleep
Thanks for sharing neti, have a great day! 😀 - Team Heroic
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Hi Brian, do you still use the Oura ring? I have read from multiple sources saying that they are not very accurate, just like any other commercial sleep tracker out there.
We do still use the Oura ring as a metric to track our daily habits both in sleep and waking. We use it as a metric for optimization and understand that not all technology is 100% accurate! Thanks for your support + concern, Katelin! -Charlie & Team Optimize
@@HeroicBrian Thank you for your reply. 😊
Is it possible to use the ring as a HRV-biofeedback device, such as the Stress Eraser?
Yes! That is the idea :) -Charlie & Team Optimize
@@HeroicBrian Does it give audio signal when one has to breathe out, or does it just display a curve?
Brian, you should read and review "Why We Sleep". Written by a PhD sleep expert (unlike a lot of these sleep authors). Fascinating! Also, made me realize how terribly inaccurate the OURA ring is.
Cyrus! YES!! I should. And did. ;) In fact, this is THE #1 book I recommend our Coaches read. Of course, Oura is imperfect but still (for me) incredibly (!) enlightening (especially re: the HRV/heart rate as per video!) www.optimize.me/philosophers-notes/why-we-sleep-matthew-walker/
@@HeroicBrian I guess it is a great accountability partner. not perfect but good enough to keep you on the right track. have you done a video on the coach program.. what do the coaches go on to do after they are done training with you?
@@docpadma Yes! It will evolve and get Optimized as all great tech does. We're working on Coach - II goodness and will have more to share soon! Appreciate your question and hope you're doing great!
Oura is not reliable regarding the sleep cycles and tracking them, but it is relatively reliable compared to professional tools in tracking HRV and heart rate.
The Oura ring measures avg rMSSD HRV, which has to do with successive differences between heatbeats. IIRC, rMSSD is a measure of ones parasympathic function or vagal tone. This can be quite useful if you know how to use it, even if the measurements are out by 20%, because over time you will eventually see how what you're doing/ your lifestyle choices and practices are improving it or degrading it.
Do you have an update on this? Just curious?
You can ask Brian any questions about his HRV journey within the Optimize Coach program!! www.optimize.me/coach :) -Zak | Team Optimize
Optimize is now free! Sign up/tell your friends! www.optimize.me
Will any model iPod work with the Oura Ring? Thanks
Maybe just the ones that run newer software!
I have got my OURA ring! I usually get more than 2 and half hours of deep sleep :)
Too bad the Oura ring is highly inaccurate in detecting sleep phases www.ncbi.nlm.nih.gov/pubmed/28323455
From the study abstract: "[the OURA ring had an] agreement of 65%, 51%, and 61%, in detecting "light sleep" (N1), "deep sleep" (N2 + N3), and REM sleep, respectively. Specificity in detecting wake was 48%."
A W E S O M E
@@HeroicBrian YAY!!!!!!
That's an old study based on Oura's older algorithms.. which theyve no doubt improved since then with updates. Plus it's only one study, so I'd take it with a grain of salt.
My HRV is like in 20's all the time.
:)
Zak | Team Optimize
Try different things (preferably evidence based) and note what happens, then make adjustments accordingly.
Constant state of over training? Physical and mental stress can both effect HRV a lot.
do you guys as a family eat super early dinners?
These days checkers at 5pm = dinner/family time. lol
I have the Oura ring and its sleep measurements are highly inaccurate. It thinks I'm asleep when I know I'm awake quite often.
A study comparing it to polysomnography (the Gold Standard) shows how inaccurate it is: www.ncbi.nlm.nih.gov/pubmed/28323455 . From the study abstract: "[the OURA ring had an] agreement of 65%, 51%, and 61%, in detecting "light sleep" (N1), "deep sleep" (N2 + N3), and REM sleep, respectively. Specificity in detecting wake was 48%."
Also, think about the nocebo effect (opposite of the placebo). If it tells you you didn't sleep well (which can happen even when I wake up feeling great), it makes you think you had worse sleep than you really had.
The heart measurements are still good though.
ive been into sleep tracking for a few years now. conclusion is: there is no accurate sleep tracking. most accurate for me is "sleep as android" app, where you hit "sleep" and it starts tracking until you turn off the alarm in the morning. cons: you have to either place your phone on your bed or use the wearable app which completely drains your watch battery, so the wearable app is useless. what i found to be most important is to track total sleep time and hrv. since you work on increasing you hrv and not specifically your deep sleep.
I agree! I use it almost exclusively for RHR and HRV! Like all things: It'll take time for it to Optimize. +1. +1. +1. In the meantime, it's a miracle what it can currently do. :)
I have been using oura and elite morning readiness for over a year. they usually give me compleatly different hrv and readiness scores.
I also have the OR3...and find the HRV measurements are also not accurate...and had many, many gaps the first several weeks...often for days at time.
Hello, Can you help me please find a reseller in the US, I would like to buy a few rings but can't quite find someone's email to contact for the ring. if you could help me it would be appreciated.
Thank you!
Hi Fares! You can try their contact page -> ouraring.com/contact
Click their Help Center link. At the bottom of the Help Center page click the submit a request link. On submit a request page there is an option to request help with purchasing their Oura Ring.
Thank you and have a great day 😀 - Team Heroic
Enjoy a free trial of the Heroic app, TODAY! www.heroic.us
Which average hrv score is good?
There are some awesome videos and resources to learn more about HRV on youtube!
Zak | Team Optimize
Do you wear your oura ring while lifting ?
Yes, but it is all preference! -Charlie & Team Optimize
How old are you? Thanks
Bri is in his mid 40s! 🤠 - Mel|Team Optimize
@ 3:00 Please do.
:)
Zak | Team Optimize
Gr8 Insight ..Ayurveda promotes having your dinner before sunset as your digestion rate slows down after that.
Abhishek Sharma it’s amazing how much Ayurveda has held up and continues to be validated
I thought of that too
Thanks for sharing! -Zak | Team Optimize
plant paradox is debunked
😁Thanks for your note Phil!
Zak | Team Optimize
www.optimize.me/trial