Who: Aditya S., 36, Founder/CTO; San Francisco, U.S., and New Delhi, India 

Surprising Oura insight: As a new father, Aditya embarked on a fitness journey with Oura and lost 34 kg (75 pounds), improving his body composition and health markers such as HRV and resting heart rate along the way. 

Aditya, a founder and CTO of a technology company, first joined Oura in August 2023. “At first, I just wanted to track my metrics and see where I stood,” he says. “Right away, I noticed my Sleep Score was really bad, and my heart rate variability (HRV) was low—around 15 to 20. That’s when I realized my overall health wasn’t in a great place.”

Around that time, Aditya and his wife welcomed his son, so he was busy managing work and being a new father, along with constant travel between the U.S. and India and a serious back injury. “The data from Oura helped to illuminate how much my body was struggling—it was an eye-opener,” he tells us. 

Since embarking on his health journey with Oura, he’s lost 34 kg (75 pounds) and transformed his overall health.  “My average HRV went from 15-20 ms up to 53 ms and my resting heart rate went from 70 bpm to 52-53 bpm. I feel more in control of my body and my daily well-being.” 

Read more about Aditya’s transformation below. 

RELATED: What Is the Average HRV?

His Turning Point 

My son had just turned one, and I went to pick him up—and I couldn’t. I was too heavy. I weighed 103 kg (227 lbs) and my back was too weak. That was my wake-up call. I had already been wearing Oura Ring for several months, and while I had improved my sleep, I hadn’t made any real lifestyle changes. 

That day, I decided to take action. I started resistance training, even though it was painful at first because of my back injury. I improved my diet—I started reading food labels, eating enough protein, only eating home-cooked meals, and making sure I didn’t eat close to bedtime. Oura became my guide—it motivated me to stay active.

Member Tip: Let Oura Meals unpack how well your choices are fueling you, so you can feel your best each day. Beat cravings and energy slumps, identify nutritional imbalances, and stay on track toward your goals.
Unable to pick up his son, Aditya was inspired to embark on a fitness journey, losing 75 pounds while also improving his health biomarkers.

Understanding His Sleep Patterns 

I realized that my sleep schedule was a big issue. I always knew I was a night owl, but after identifying my chronotype with Oura and planning my sleep schedule around it, I’ve become more consistent in my sleeping patterns. 

Before Oura, I used to go to sleep at 3-4 am due to work stress.  Now, I aim to fall asleep by 12:30-1 am. I also started eating dinner earlier, reading a book before bed instead of using screens, and occasionally taking melatonin if I need help falling asleep. 

These changes have made a huge difference—not only do I get better sleep, but I also wake up feeling more energized and ready to take on the day.

Additionally, if I have a not-so-good Sleep Score, I plan for a nap during the day which revitalizes me.

“Oura has helped me dramatically improve my sleep quality and assisted me in my transformation journey by helping me hear signals from my body.”

Balancing Work & Recovery

What started with not being able to pick up his son, Aditya now feels stronger and healthier than ever.

One of the most powerful things about Oura is that it helps me structure my day based on my body’s needs. If my Readiness Score is low, I know I need to start work later, move my meetings, or take more breaks. I also started incorporating meditation during the day to reset and help manage stress. 

Oura has helped me optimize every part of my routine—including sleep, workouts, stress management, and recovery—so I’m not just pushing through my days, but actually feeling good and performing well.

Favorite Oura Metrics on his Fitness Journey 

HRV Balance was a game-changer for me. I used to either overtrain or not train at all—there was no middle ground. But once I started paying attention to my HRV trends and Readiness Score, I had a better way to plan my workouts.

If my HRV Balance was low, I took a rest day or did something else like meditation. If it was in a good range, I knew I could push myself in my workouts. This helped me build consistency with my resistance training, which was key to my transformation. I went from feeling lost in my workouts to having a clear plan every day.

Tracking my resting heart rate with Oura was another big motivator. It started at around 70 bpm, and over time, I watched it drop to the 50s, a huge improvement. Seeing that change was proof that my lifestyle changes were working.

During his fitness journey, Oura data showed how Aditya’s resting heart rate gradually lowered while his HRV steadily increased—both encouraging signs of health improvements. 

READ MORE: How Tracking Oura Data Paved the Way to This Member’s 75-Pound Weight Loss

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