How I Use Biometric Data to Fine Tune My Workouts and Nutrition

Don’t Approach Diet And Exercise Blindly

People often ask me, "How do you stay lean year round? How do you know exactly what to eat and when to train?"

The secret isn’t just willpower, it’s precision. And precision comes from data.

I’m not out here guessing or following some fad diet.

I use real time biometric data to optimize my workouts, nutrition, and recovery.

Let me break down exactly how and why I use these tools to stay at the top of my game and how you can benefit from using them too.

Tracking Sleep and Recovery with the Oura Ring

Listen, if your sleep is trash, your gains are going to suffer.

That’s why I use the Oura Ring to monitor my sleep every single night. It tracks my deep sleep, REM, and even my heart rate variability (HRV).

This data tells me how well my body is recovering and whether I’m ready to hit it hard in the gym.

For example, if my readiness score is low, I know to dial back the intensity. Maybe I’ll focus on mobility, stretching, or just take a walk instead of going all out on deadlifts.

The Oura Ring also helps me tweak my nighttime routine. If I see my deep sleep was low, I’ll cut back on caffeine or adjust my meal timing to make sure I’m not eating too close to bedtime.

Pro Tip: Aim to get your last meal in at least 3 hours before bed. I noticed a huge difference in my sleep quality just from making that one change.

Optimizing Nutrition with the Dexcom G6 Glucose Monitor

Let’s talk food.

Most people are just guessing when it comes to their diet. But I’m not about guessing, I’m about knowing.

I use the Dexcom G6 continuous glucose monitor to see how different foods affect my blood sugar in real time.

Why does this matter? Because big spikes and crashes in blood sugar can leave you feeling tired, mess with your focus, and even lead to fat storage.

Here’s a real life example: I used to eat oatmeal, thinking it was a healthy breakfast. But the Dexcom showed me that it was spiking my blood sugar like crazy.

Now, I stick to a high protein breakfast like eggs and sardines, which keeps my blood sugar steady and my energy levels consistent throughout the day.

Pro Tip: If you’re feeling sluggish after meals, try using a glucose monitor for a month. You’ll find out exactly which foods work for you and which ones don’t.

Dialing in Macros with MyFitnessPal and a Food Scale

Look, if you want to get lean and stay lean, you have to know exactly what you’re putting into your body.

I use a digital food scale and MyFitnessPal to track every single thing I eat. I weigh out my food to make sure I’m hitting my macros, protein, fats, and carbs, to the gram.

Why? Because if you’re not tracking it, you’re not managing it.

A lot of people think they’re eating “healthy,” but they’re overeating without even realizing it.

By weighing my food and logging it in MyFitnessPal, I know exactly where I stand every day. No surprises. No excuses.

This isn’t just about weight loss; it’s about performance. When you’re tracking your macros, you can tweak things like protein intake to maximize muscle recovery and growth.

Actionable Tip: Start by tracking everything you eat for one week. You’ll be shocked at how much more you’re consuming than you think.

Fine Tuning Workouts with the Whoop Strap

Alright, let’s get into training.

I’ve recently been hearing about the Whoop Strap to monitor recovery, HRV, and daily strain.

It’s similar to the Oura Ring but gives me even more details on how hard I can push in my workouts.

Let’s say I’m feeling tired, but the Whoop shows my HRV is high and my recovery is solid, I’ll hit the gym hard that day.

But if my HRV is low and my strain levels have been high for a few days, it’s a sign to back off.

This helps me avoid overtraining, which is one of the biggest mistakes I see people making. More isn’t always better.

Sometimes, you need to rest to let your muscles rebuild and grow.

Pro Tip: If you’re serious about your gains, track your HRV. It’s one of the best indicators of whether your body is ready to train or needs more recovery.

Leveraging Biometric Data for Strategic Nutrition Adjustments

Let’s dive into meal timing and nutrient optimization.

With all this data, Oura Ring, glucose monitor, and MyFitnessPal, I’ve learned exactly when and what to eat to keep my body in peak condition.

One of the biggest changes I’ve made is timing my carb intake around my workouts.

By using the Dexcom glucose monitor, I found that consuming carbs post workout helps my body recover faster without causing those mid day crashes.

I’ll have a high protein, low carb meal for breakfast to keep my blood sugar steady, then load up on carbs after a heavy workout when my body can use them to rebuild muscle.

Actionable Tip: Try experimenting with your meal timing. Track how different foods affect your glucose levels and adjust your diet to optimize energy and recovery.

Stress Management with Biometric Feedback

Here’s the thing: stress will mess with your gains.

I’ve learned that stress doesn’t just affect your mood, it affects your recovery, your sleep, and even your blood sugar levels.

If I see that my HRV is dropping for a few days in a row, I know I need to chill the f*ck out.

That might mean taking a rest day, doing some deep breathing, or just taking a walk outside to clear my mind.

I’ve even noticed that my glucose levels spike when I’m stressed, which can affect my energy and cravings. So, managing stress isn’t just about feeling better, it’s about performing better, too.

Pro Tip: Incorporate stress reducing activities like meditation, stretching, or even just deep breathing exercises to keep your cortisol levels in check.

The BMM Takeaway

If you’re not using data, you’re just guessing.

I’ve been able to take my fitness to the next level by tracking everything, sleep, food, recovery, and stress.

And I’m telling you, once you start using these tools, you’ll see results faster than you ever thought possible.

When you’re armed with real time insights, you stop wasting time on what doesn’t work and double down on what does.

You learn exactly how your body responds to different foods, workouts, and recovery methods. It’s like having a cheat code for optimizing your health and performance.

But here’s the thing: data alone isn’t enough. You have to act on it.

If your sleep data shows you’re not recovering well, make adjustments to your bedtime routine.

If your glucose monitor spikes after a certain meal, switch it up and find what works better for you. If your HRV is low, prioritize rest and recovery.

Take control of your health with these tools, and you’ll be able to crush your fitness goals, dominate your business, and show up as the best version of yourself, every single day.