Ashima-Raizada on Ultrahuman Blog

Why you should delay your first coffee by 90 minutes

Fri, 01 Aug 2025 20:34:31 +0000

You probably reach for coffee within minutes of waking up — almost on autopilot. But that early cup might be dulling its benefits and working against your energy later in the day.

According to emerging research in circadian biology and neuroscience, waiting about 90 minutes before having caffeine can improve focus, mood, and nighttime sleep quality. It’s not about giving up your morning brew — just about timing it to align with your body’s natural cortisol rhythm. Here’s what the science says.

How caffeine affects your sleep – and when you should stop drinking it

Fri, 11 Jul 2025 20:51:15 +0000

You crushed your workout, ate clean, and wound down early. So why do you still wake up tired?
The culprit might be hiding in your morning ritual – or your 4 PM coffee fix.

Caffeine is a powerful performance enhancer, but it’s also a silent saboteur when mistimed. While many worry about it keeping you awake, late caffeine disrupts your brain’s ability to slip into deep, restorative sleep. That pushes your body’s internal clock (circadian rhythm) out of sync and delays the very processes that help you repair, recover, and show up stronger the next day.

Caffeine and adenosine: The reason behind the coffee crash

Fri, 20 Jun 2025 20:35:41 +0000

Most of us rely on coffee to get through the day. It’s the first thing we reach for in the morning, the go-to fix before a meeting, or the much-needed push during that 4 PM slump.

And for a while, it works. Focus sharpens, energy lifts, and everything feels just a little easier.

But then comes the dip. The fog returns. You’re tired again – sometimes even more than before. So what’s going on?

Skin temperature: What's normal and how it fluctuates

Wed, 30 Apr 2025 15:40:02 +0000

Skin temperature is a key biomarker and indicator of well-being. Human beings require their core body temperature to be regulated within a small range to maintain health and peak performance.

But skin temperature fluctuates constantly. What is normal changes based on sleep, circadian rhythm, stimulants such as alcohol, hormonal changes, and overall physiological health.

Wearables such as the Ultrahuman Ring AIR continuously track skin temperature and establish individual baselines to help users understand how their body responds to different stressors, including illness, exercise, and the menstrual cycle.

The four phases of the menstrual cycle: How you might feel

Thu, 20 Mar 2025 16:03:13 +0000

This article was medically reviewed by Kate Davies RN BSc, Vice President, Medical Women’s Health & Longevity at Ultrahuman .

The four stages of the menstrual cycle form the basis of a woman’s life, and living in tune with them can help master fertility, energy levels, and mood.

The cycle has important ramifications for a woman’s health, lifestyle, and career. When you know how to interpret your body’s cues, you can make informed decisions about reproductive health, fitness, and productivity. What’s more, understanding the menstrual cycle can decode the onset of menopause, or conditions such as PCOS, endometriosis, or even cancers.

Ultrahuman Ring AIR: Dynamic Recovery

Thu, 05 Oct 2023 20:00:59 +0000

Highlights

The Ring AIR’s Dynamic Recovery is an aggregate measure of five parameters determining your body’s preparedness for the next day and changes throughout the day. It is a percentage measure from 0-100, a higher (85 or above) number indicating better recovery.
The Dynamic Recovery has five factors which include - Sleep quotient, temperature, stress rhythm, temperature, resting heart rate and HRV form
Dynamic Recovery is dynamic and can be improved throughout the day by regulating stress, maintaining good sleep and sleep hygiene, proper exercise routine, eating balanced and timely meals, hydrating well and including cold therapy and active recovery.

Do you ever feel like you don’t have enough energy to carry on with your day? Or do you wake up from an 8-hour-long sleep only to feel exhausted? We associate extra hours put in for work or working out with better or even faster gains. When the focus shifts to bettering health, we add exercise and nutrition to mix and assume the ‘rest’ will work itself out.

14 Benefits Of Good Posture And How To Fix Bad Posture

Fri, 14 Oct 2022 22:49:38 +0000

We’ve all been told to “sit up straight” or “walk tall” since we were children. Everyone, from our relatives to influencers on social media, talks about the importance of having good posture, but very little effort is made to truly understand our own posture in order to improve it. Working long hours and standing or sitting endlessly have exacerbated this problem.

Over time, bad posture can manifest in different aches and pains in the body. So how do you know what good posture is? Why is it important to even have good posture, and is it something you can correct? Let’s focus on these aspects and learn more.

Why Do Stronger Ankles Equal A Healthier Body?

Fri, 14 Oct 2022 15:36:00 +0000

The human body is a complex network of interconnected muscles, joints and ligaments. All these components need to work in cohesion for the body to function at its regular or optimal capacity. If any part of the body fails to do its bit, another part has to compensate for it. This snowballs and manifests in the form of weaknesses, tightnesses and even injuries. If you aren’t regularly strengthening, stabilising and mobilising the body, some part of the body will give way.

How Are Your Joints And Metabolic Health Connected?

Fri, 14 Oct 2022 14:13:00 +0000

A lot of us experience joint stiffness as early as in our 20s. In our 20s and even 30s, it is not something we think much about. However, as we age, as this stiffness becomes more common, it becomes an area of concern. In fact, most of us don’t focus on joint health until our joints become problematic.

But joints, like any other body part, deserve meticulous care and attention even years before they gradually start giving us trouble. Contrary to popular belief, joint pains aren’t caused by the overuse of obesity alone. Many of these issues arise at an early stage and as a result of a multitude of factors that science has only scratched the surface of. So let’s understand what contributes to joint degradation, the role hormones and metabolic health play in joint health and what you can do to keep your joints healthy.

Can Wearable Tech Help Reduce Stress?

Fri, 14 Oct 2022 07:21:00 +0000

Stress is your body’s natural response to life’s peaks and crevices. It is defined as any real or interpreted threat to the physiological or psychological state of a person, resulting in physiological and behavioural responses. It is a reaction to an event or thought that adversely impacts your feelings and emotions.

While some stress is necessary and even healthy for our well-being, most forms of stress adversely impact the body and its functioning, especially if one is exposed to them for a prolonged period. Finding ways to deal with and manage stress is imperative to prevent serious health conditions, such as high blood pressure, heart disease, obesity and depression.

The Metabolic Health crisis

Thu, 11 Aug 2022 09:14:00 +0000

When we think of metabolism and metabolic health, our minds immediately rush to the concept of weight. We traditionally look at weight as a marker of metabolism and assume that if we are in the correct body mass index (BMI) range, our health is top-notch. However, metabolism and metabolic health are so much more than that.

Our food choices, genes, microbiome, sleep, exercise, age and sex all shape our metabolism and metabolic health. To understand the depth of metabolic health and the metabolic health crisis, it is first imperative to understand the meaning of and difference between metabolism, metabolic health and metabolic syndrome.

Can Poor Posture Affect Your Mental Health?

Wed, 03 Aug 2022 10:21:00 +0000

When we think of posture, we usually attribute it to the way our upper body looks: the physical straightness of the spine, neck, and shoulders. While there is extensive research on how good posture impacts the body—particularly the spine and spinal health–-other research is being conducted on the effects of posture on mental health. We know that physical ailments deeply impact our mental health and mental ailments manifest in the physical body in the form of pains and diseases.

How Can Wearable Tech Optimise Your Rest And Recovery?

Tue, 05 Jul 2022 11:03:00 +0000

When it comes to building an optimal workout routine, the chances of an all-encompassing model are slim to none. Age, level of activity, body type and the general demand from your body—all play a crucial role in determining what your optimal workout routine will look like.

Each workout is designed to load muscles (put a certain amount of stress on them), subsequently breaking them down to increase strength and endurance. For this to happen, muscles require ample rest and recovery.

Food Logging: Hacking Nutrition with the Cyborg

Mon, 14 Mar 2022 07:52:00 +0000

Eating healthy can be a Herculean task for some people. Whether you want to cut back on sugar or reduce your portion size, figuring out where to start and what to do can be overwhelming. This is not a one size fits all approach and an ‘ideal diet’ is a fallacy. Personalised food choices are at the heart of metabolic health. Knowing what works for your body is the best way forward. Logging your food digitally and receiving insights with the use of a continuous glucose monitor (CGM) is one way to kickstart the habit of eating right.

How is your metabolic score calculated and what does it mean?

Fri, 25 Feb 2022 10:45:00 +0000

Metabolism is the process by which the body converts all the food and drinks you consume into energy.

Metabolic health, on the other hand, is described as having ideal levels of blood sugar, triglycerides, high-density lipoprotein (HDL) cholesterol, blood pressure, and waist circumference, without using medication.

Gaining a perspective on your well-being through the lens of metabolic health makes for a sustainable approach.

One of the easiest methods of measuring your metabolic health is by calculating your metabolic score through the CGM device.

How Alcohol Affects Your Blood Glucose Levels

Mon, 20 Sep 2021 11:24:00 +0000

The mention of alcohol almost always elicits a conflicting reaction. Add the debate surrounding sugary drinks and calorie counting to the mix and it becomes much more complicated.

It is commonly believed that any alcohol, in any quantity, is out of bounds, especially if one is insulin-resistant. It is also frequently stated that all alcohol has fewer calories than sugary drinks and can therefore be consumed in varying amounts.

Both these notions are far from the truth—let’s explore how and why.