Performance Report I - Health

Minimalist Biohacker Performance Report Health
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This is the report of my first HEALTH performance check and how I scored. I share my impressions on each of the challenges and defined goals. With the reports you will have access to the track record of my development. You might be able to draw conclusions or learn something for your own health or on how to strengthen your immune system and resilience. 

Sum Spontaneous Sick Leave Days

 Annual sick leave days cumulated: 6


This measurement is very long-term and will only give an annual perspective of my health status. However as taking a day off from work clearly is a measure of illness (in case you don't stay home if your nose itches a little), I want to include it in my scorecard. 

My goal is to elimate sick leave days completel.y. I hate being sick when I have to stay awake from work and force myself to relax.


Readiness Level 7 Days Average: 84


I'm using an Oura Ring to rack my body data. The device is using a measurement called Readiness Level, which takes certain factors like activity, recovery, sleep, average heart rate variability, average resting heart rate and temperature into account. A high average readiness level is a sign of a healthy body, good training as well as enough recovery. A healthy balance. 

My readiness drops significantly when I'm working out more than 3 times a week. I want more!

HRV Average

HRV 7 Days Average: 70 ms


The average of your heart rate variability gives you an overview of how stressed your body or more detailed in which state your autonomic nervous system is. If you are stressed, your heart is pumping in a steady rythm to supply your organs and limbs with enough blood to fight or flight. When you are relaxed, you're heart beat is more irregular. Your HRV drops when you are not recovered enough, are stressed or ill. Having a high score is therefore beneficial. 

Resting Heart Rate

Resting Heart Rate 7 Days Average: 43 bpm


 Similar to the HRV score, your average heart rate is a good indicator of your physical status. If you're doing sports, your average heart rate will be lower, as your heart is able to pump a higher amount of blood per beat. The fitter you are, the stronger your heart becomes and the less pumps or beats it needs to supply your body with fresh blood. Currently my HRV and HR average vary greatly and get worse after a day of workout. I want to recover more quickly!


Feeling (1-10) 7 Days Average: 7.71 


How you feel is hard to measure objectively. Therefore I'm going to use a scale from 1-10 based on my subjective feeling of wellbeing. I'm using a journal to note my state of feeling once in the morning after waking up and once in the evening, before going to bed. I'm usually feeling pretty decent but you probably know those days when you just felt amazing. I want to have more of those days and raise my average.


Energy (1-10) 7 Days Average: 7.71 


Same as the measurement of feeling, the amount of energy you have at your disposal is hard to measure.  I'm using a journal to note my level of energy throughout the whole day. It's easy for me to remember a slump in energy, for example in the office after a certain lunch. I usually feel pretty energetic but sometimes I'm completely out of gas in the evening. Also I experience drops in energy in the early afternoon. The goal is to keep a steady level of high energy. 

Get an overview of my goals by checking the Scorecard here.

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