383: Do Fitness Trackers Really Help With Weight Loss? How to Read Your Oura or WHOOP Data—and How Many Steps You Really Need

 

If you’re starting (or restarting) a New Year’s fitness routine, chances are you’re wondering two things: what’s the best exercise for weight loss and what do all these fitness tracker numbers actually mean?

In this episode of the Dr. Gundry Podcast, Dr. Gundry breaks down how to use devices like the Oura Ring and WHOOP band without letting them take over your life—and how to turn all that data into simple, realistic habits that actually support longevity.

You’ll hear which fitness tracker metrics matter most (and which you can ignore), including:

• How to understand HRV (heart rate variability) and what a “good” range really means for stress and recovery
• The real story behind steps per day and why your ideal goal probably isn’t the famous 10,000
• Oura vs. WHOOP: how each device approaches sleep, recovery, and readiness—and which might be better for your goals

Dr. Gundry also tackles the myth that the best exercise for weight loss is always intense cardio or endless hours at the gym. Instead, he explains:

• Which types of movement best support metabolic health and long-term fat loss
• The most common workout mistake people make before exercising
• Why consistent, low-impact movement often beats “all-out” training for overall health

Beyond workouts, this episode explores why saunas can be a powerful tool for mitochondrial health, how controlled heat stress supports cellular energy, and why so many people seem to get sicker as they age—and what you can do differently. You’ll even learn how to start rebuilding a healthier gut ecosystem with surprisingly small changes.

If you’ve ever felt overwhelmed by your Oura or WHOOP data, confused about how many steps you really need, or frustrated that your New Year’s resolutions never stick, this is your 411 guide to moving smarter, not harder.

On this episode, you’ll learn: 

• Which numbers actually matter on your fitness tracker (1:25)
• What HRV is (and what you should aim for) (6:00)
• Oura ring vs. WHOOP band: which is better? (10:00)
• Whether or not tracking your health data is that important (14:50)
• Which exercise best supports long-term health and longevity? (20:50)
• Walk less than THIS per day, you’re at a higher risk of metabolic disease (24:30)
• STOP making this common mistake before working out (29:00)
• The simple tool I personally rely on to track my longevity (31:10)
• Why people seem to get sicker as they age (the answer may surprise you)  (41:50)
• How to rebuild a healthier gut ecosystem with surprisingly little effort (45:40)
• How many steps should I aim for? (it’s not what you’ve been told)  (51:30)

Thank you to our sponsors! Check them out: 

• Visit Juvent.com/GUNDRY and use code GUNDRY at checkout to get an extra $300 off your Juvent Micro-Impact Platform.
• Get convenient, high-quality, and affordable groceries delivered with Thrive Market. Get $80 in free groceries at thrivemarket.com/gundrypodcast.

If you liked this episode, you may enjoy:

279: Little exercises, HUGE results

271: The most effective way to exercise? (It’s fast)

340: The 15-minute Workout To Burn Fat Fast

328: The Secret to Stronger Bones (and better joint health!)

Episode Transcript:

 https://drgundry.com/ep-383-transcript/

Watch on YouTube:

The BEST EXERCISES For Supporting Health & LONGEVITY | Dr. Steven Gundry

QUIT Killing Yourself at the Gym: Try Short Workouts or Exercise Snacks Instead | Dr. Steven Gundry

What I Eat In A Day For Better Health & Boosting Energy! | Dr. Steven Gundry

How Many STEPS Should I Walk Per Day To STAY HEALTHY? | Dr. Steven Gundry