{"id":49628,"date":"2025-05-07T19:09:30","date_gmt":"2025-05-07T13:39:30","guid":{"rendered":"https:\/\/blog.ultrahuman.com\/blog\/?p=49628"},"modified":"2025-06-12T12:26:43","modified_gmt":"2025-06-12T06:56:43","slug":"cycle-aware-recovery","status":"publish","type":"post","link":"https:\/\/blog.ultrahuman.com\/blog\/cycle-aware-recovery\/","title":{"rendered":"Introducing Cycle Aware Recovery"},"content":{"rendered":"\n<p>Recovery isn\u2019t constant across the menstrual cycle, and your metrics should reflect that. That&#8217;s why we\u2019ve rolled out the Cycle Aware Recovery update, which brings deeper context to how recovery is presented across the menstrual cycle.<\/p>\n\n\n\n<p>Adjusting recovery scores post-ovulation to seem \u201ccycle-sensitive\u201d hides the impact of increased body temperature. At Ultrahuman we\u2019ve chosen accuracy over optics, offering a more honest reflection of what your body is truly experiencing.&nbsp;<\/p>\n\n\n\n<p>Read on to understand this big update and the science behind it.<\/p>\n\n\n\n<p><strong>Read more: <a href=\"https:\/\/blog.ultrahuman.com\/blog\/four-phases-of-the-menstrual-cycle\">The four stages of the menstrual cycle<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Key improvements&nbsp;<\/h2>\n\n\n\n<p>In the Cycle Aware Recovery update to the Ultrahuman Ring AIR, we have made the following improvements to better reflect changes across the cycle. <\/p>\n\n\n\n<p><em>Note: Users will need to have the <a href=\"https:\/\/blog.ultrahuman.com\/blog\/ultrahuman-cycle-and-ovulation-powerplug\/\">Cycle and Ovulation PowerPlug<\/a> enabled to see cycle phase data.<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Physiological accuracy that reflects your cycle<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2025\/05\/co_recovery-assset-2-1024x576.jpg\" alt=\"\" class=\"wp-image-49635\" srcset=\"https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2025\/05\/co_recovery-assset-2-1024x576.jpg 1024w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2025\/05\/co_recovery-assset-2-300x169.jpg 300w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2025\/05\/co_recovery-assset-2-768x432.jpg 768w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2025\/05\/co_recovery-assset-2-1536x864.jpg 1536w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2025\/05\/co_recovery-assset-2.jpg 2000w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>The Ring AIR is designed to track natural changes in your body with precision. During the luteal phase, subtle shifts, like a rise in body temperature, are captured and reflected in your sleep, recovery, and temperature trends metrics. The Ultrahuman Ring AIR will now distinguish&nbsp;a fever from a progesterone-induced temperature spike and offer you clarity about the rhythm of your body.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">The science<\/h3>\n\n\n\n<p>During the luteal phase (typically 10-14 days post-ovulation), women experience biological shifts that naturally make recovery more challenging. <\/p>\n\n\n\n<p>Your core body temperature rises by ~0.3-0.5\u00b0C due to progesterone-induced thermogenesis, which creates a warmer environment in the body, to make it easier for a fertilized egg to implant and grow.&nbsp;<\/p>\n\n\n\n<p>This temperature rise is different from a fever caused by illness, but it still affects the body, causing:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Decrease deep and REM sleep&nbsp;<\/li>\n\n\n\n<li>Elevate resting heart rate&nbsp;<\/li>\n\n\n\n<li>Decrease heart rate variability&nbsp;<\/li>\n\n\n\n<li>Increase inflammation markers&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>These aren\u2019t dysfunctions, they\u2019re natural responses in the body. By adding this context to your recovery score, it helps you understand your body.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Enhanced nap contribution<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2025\/05\/co_recovery-asset-1-1024x576.jpg\" alt=\"Cycle Recovery\" class=\"wp-image-49636\" srcset=\"https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2025\/05\/co_recovery-asset-1-1024x576.jpg 1024w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2025\/05\/co_recovery-asset-1-300x169.jpg 300w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2025\/05\/co_recovery-asset-1-768x432.jpg 768w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2025\/05\/co_recovery-asset-1-1536x864.jpg 1536w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2025\/05\/co_recovery-asset-1.jpg 2000w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>During the luteal and menstrual phases, your body experiences more systemic load: thermogenic, hormonal, and inflammatory. These factors negatively affect the quality of your sleep. <\/p>\n\n\n\n<p>If recovery were judged only by nighttime sleep, much of the effort your body puts into restoration would go unnoticed. <\/p>\n\n\n\n<p>Short periods of rest, like naps, can have surprisingly&nbsp;big&nbsp;benefits. That&#8217;s why we&#8217;ve updated how naps are factored into your recovery and sleep scores. You&#8217;ll notice increased credit for any naps within the luteal phase within your recovery score.<\/p>\n\n\n\n<p><strong>Read next: <a href=\"https:\/\/blog.ultrahuman.com\/blog\/naps-the-secret-to-living-stronger-smarter-and-longer\/\">The benefit and power of naps explained<\/a><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">The science<\/h3>\n\n\n\n<p>According to research, sleep tends to get lighter during the luteal and menstrual phases, with noticeable drops in deep and REM stages. And that has a knock-on effect on your recovery.<\/p>\n\n\n\n<p>Napping has <a href=\"https:\/\/link.springer.com\/article\/10.1111\/j.1479-8425.2010.00440.x\">been shown<\/a> to improve sleepiness, alertness, mood, and some aspects of cognitive performance for up to 6 hours. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why it matters<\/h2>\n\n\n\n<p>Recovery isn\u2019t a one-size-fits-all process. Ultrahuman has built a system that adapts to your natural rhythms, offering insights that reflect what your body is really experiencing. <\/p>\n\n\n\n<p>We believe clarity beats sensitivity, and our goal is to build an ecosystem that truly understands female physiology at a fundamental level.<\/p>\n\n\n\n<p>By acknowledging the natural fluctuations in recovery across the menstrual cycle, we empower you with information that helps you make better decisions about exercise intensity, recovery needs, and overall well-being throughout your cycle.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">References:<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Progesterone driven thermogenesis: <a href=\"https:\/\/t.co\/OsUDaTFrWs\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7575238<\/a><\/li>\n\n\n\n<li>Effect of different phases of menstrual cycle on HRV: <a href=\"https:\/\/t.co\/QflZtShm7J\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4625231<\/a> <\/li>\n\n\n\n<li>Inflammation markers (CRP) across the menstrual cycle: <a href=\"https:\/\/t.co\/wh8KOtaWUI\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/sciencedirect.com\/science\/article\/abs\/pii\/S1043466622000813<\/a><\/li>\n\n\n\n<li>Temp during luteal phase:&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/medgen\/766332\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.ncbi.nlm.nih.gov\/medgen\/766332<\/a><\/li>\n\n\n\n<li>Luteal phase and heart rate variability: <a href=\"https:\/\/bmcwomenshealth.biomedcentral.com\/articles\/10.1186\/s12905-024-03273-y\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/bmcwomenshealth.biomedcentral.com\/articles\/10.1186\/s12905-024-03273-y<\/a><\/li>\n\n\n\n<li>Benefits of napping in the luteal phase:&nbsp;<a href=\"https:\/\/link.springer.com\/article\/10.1111\/j.1479-8425.2010.00440.x\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/link.springer.com\/article\/10.1111\/j.1479-8425.2010.00440.x<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Understand how your body&#8217;s menstrual cycle impacts your recovery<\/p>\n","protected":false},"author":9,"featured_media":49637,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[35,20],"tags":[],"class_list":["post-49628","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wearable-tech","category-womens-health"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.3) - 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