Report Highlights. Wearable devices have as much as 20% error when measuring heart rate, and caloric expenditure measurements can be off by as much as 100%. Most wearable fitness devices overestimate total sleep time and underestimate wakefulness after sleep onset.
• Focus on the 24-hour duty cycle: Approach each day as an opportunity to perform your best in a busy life. Prioritize protein intake (0.8 to 1 gram per pound body weight), consume fruits and vegetables for micronutrients and fiber, and aim to maximize movement throughout the day. These basic steps help set the stage for better recovery.
• Importance of sleep: Aim for at least 7 hours per night to support recovery, learning, and creativity. To get a full 8 hours of sleep, you need to be in bed for 8 hours and 30 minutes to account for time spent not sleeping. Prioritizing sleep can have a significant impact on overall well-being.
• Keep it simple: Rather than getting caught up in the complexities of diets, workouts, or recovery tools, focus on the basics. Eating protein, fruits, and vegetables, maximizing movement, and prioritizing sleep are the fundamentals of recovery. Consistently practicing these behaviors can lead to transformative changes in your life.
Kelly Starett and Erik Korem discuss recovery strategies for busy entrepreneurs, parents, and professionals. Kelly emphasizes the importance of a 24-hour duty cycle to manage daily performance and recovery. Key aspects include proper daily nutrition with sufficient protein intake and consuming fruits and vegetables, maximizing movement to improve sleep quality, and ensuring at least seven hours of sleep for optimal health. Consistency in these basic behaviors contributes to long-term success.
"Being ruthlessly good at the basics, such as protein intake, fruits and vegetables, movement, and sleep, can lead to significant improvements in overall health and well-being."
"Aim for at least 7 hours per night to support recovery, learning, and creativity. To get a full 8 hours of sleep, you need to be in bed for 8 hours and 30 minutes to account for time spent not sleeping."
Korem, Erik. “Accuracy of Consumer Wearable Technology” AIM7.com, March 8, 2023, https://aim7.com/post/accuracy-of-consumer-wearable-technology