Case Study

Kathryn

When I was at Stanford University in 2016, I heard a talk that convinced me to wait until wearables had more metrics available – including heart rate variability (HRV). While I had been given a Fitbit watch a few years prior, I did not have the data I wanted, including HRV. It was a moment in time during the wearable development – Fitbit is a good product that has all these elements now.

However, when I saw an advertisement for the Oura Ring, I made the purchase in 2022. I was surprised at my low HRV (suboptimal) – and a little jealous that Cam’s scores were much higher than mine! I actually found my older Fitbit watch, paid for the subscription (my older version did not come with that feature), and did an overnight comparison. They were comparable. I was so disappointed – I had thought this was an accuracy issue!

So I started trying to understand and make connections to what might explain my lower HRV. I quickly noticed that my score PLUMMETED whenever I’d had a glass or two of wine. I call it my “zombie readings”, since the score almost flatlines! Worse, my heart rate would stay elevated for the first half of the night, my sleep scores would drop, and I noticed I felt “foggy” in the morning. Other connections I made were that a late meal – even without alcohol – would lead to low HRV and sleep scores. Finally, stress seemed to similarly affect my numbers and reduce my “resilience” or “readiness”score. By making these observations and connecting behaviours to health, plus researching the physiologic parameters and what they meant, I started to make small, achievable changes.

Things that helped included more mindful exercise (I stopped multitasking while on a spin bike in the basement), I added yoga and breath work– even small “doses” of 15 minutes a few times per week, and I did some deep breathing before bedtime. Being outside in nature for focused adventures is when I have noticed my best scores – gardening, mountaineering, and surfing. I have also noticed how important rest and recovery is for my fitness and mental well-being. Time alone to think, a day where I’m not PUSHING every moment, and just “being still” are crucial tools I’ve been developing with help from others. Like many, I have an insanely busy life.

Two things though:
1) it’s possible to get small changes incorporated into daily habits even with packed schedules and 2), by building in rest and recovery to all domains of life, we become more efficient with our “working” time. The result can be seen and felt.

Finally, last year I bought a Garmin watch for Cam’s birthday and watched how he used his data and our conversations to improve many of his scores. I will let him tell you his own story when he’s ready. But what you should know, is that I liked the added features and lack of subscription required for Garmin. As someone learning to mountaineer and surf, it is equipped with several relevant tools. So, I made a new purchase. I wear both devices since I have an interest in figuring out where each device differs from the other.

As for nutrition, I can tell you that I became vegetarian years ago. Back in 2010 I added fish into my diet so I’ve been pescatarian for a while. After thinking a lot more about prevention, I started reading about nutrition again and understanding different food nutrient profiles. I have made changes to my diet that work for me. While I still can enjoy a “treat”, I now take 60 seconds (milliseconds really) and decide whether there’s any nutritional value. Staring at a chewy candy might be colourful and provide a sweet fix, but (unfortunately!) there’s zero value and I often decide not to bother. Miniature choice moments that add up over time.

For my case study, the trends represent my experiment doing a 60khealth program on myself. Within 60 days I had measurable improvements in cardiovascular fitness, sleep, mood, and energy. Specifically, I tracked a better heart rate, increased my HRV by 60%, averaged 40% more deep sleep each night, my VO2 max went up 12%, and my fitness age tracked 7 years younger than my actual age! These gains have continued, but as you can imagine – not in a straight line. Nothing is a straight line in life. The one variable that is not measured is how I FEEL. I can honestly share that I feel better than I have in years.

My mood is better, my ability to handle stress is better, I am brimming with creative energy, and I am more connected to the people around me – at work and at home. By being more fit and more emotionally balanced, I have lost weight, become more toned, and noticed greater capacity when I exercise. I feel as though I am heading towards the best human I can be and I want this for everyone. Imagine a world filled with humans that are in a better state of physical and mental health….? I do. It starts with one at a time and knowing the positive effects ripple outwards!

So….

What I would say is that the wearable device is giving you trends, which is more valuable than any number. Your ability to improve and see your trends over time help YOU on an individual level. Subscription or not – you decide. Watch, ring, strap etc – do what is comfortable. Nutrition and stress matter and with guidance, positive changes can be made very easily. 60khealth is about INTELLIGENT WELLNESS BY DESIGN. 60khealth can work with any device and anyone who is willing to start with small, achievable changes because we’ve designed an intelligent wellness program that is personalized to you and only you.

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Case Study

Kathryn

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