Fitness Editor's Honest Review of the All-New Oura Ring Gen 4

The Evolution of the Oura Ring: A Deep Dive into the New Gen 4

Since 2023, I've been wearing an Oura Ring every day, and it's become a part of my morning routine. I check the data first thing in the morning, and over time, I've grown more interested in understanding what the ring tells me about my health and how to improve it. It's not just a fitness tracker—it's a conversation starter, a fashion accessory, and once you experience its full range of features, it becomes much more than that.

When I had the opportunity to upgrade to the new Oura Ring Gen 4, I jumped at the chance. Plus, shortly after I started testing the Gen 4, Oura introduced new Metabolic Health features, including glucose monitoring and meal tracking. There's also a new integration with Dexcom Stelo, a continuous glucose monitor (CGM) available without a doctor’s prescription. Naturally, I wanted to test this as well. Below, I share my thoughts on the new Oura Ring, how it compares to the Gen 3, and my experience with the CGM integration.

Design, Comfort, and Sizing

The first thing I noticed when I unboxed the Oura Ring Gen 4 was its sleeker design. I ordered the same size as my Gen 3 model and used the sizing kit to confirm my fit. However, the new ring felt slightly looser on my finger. While this was noticeable, it didn’t bother me enough to change sizes, especially since I knew that fingers can swell throughout the day.

This slight looseness is likely due to the new recessed sensors, which replaced the bulging design of the previous model. According to Bryn Harrington, Oura's Product Marketing Leader, the Gen 4 is made entirely of titanium, making it more durable and lightweight. This material also allowed for the recessed sensor design, eliminating the bumps and LED lights seen in earlier models.

The new ring also includes "smart sensing" technology that adapts to each person's unique finger shape and skin. Additionally, the sizing options have expanded, now available from size 4 to 15, covering around 93% of hand sizes.

Battery Life and Charging Experience

One of the standout features of the Oura Ring is its long battery life. I usually charge it once a week, and the Gen 4 now lasts up to eight days. The new charging platform is sleeker and easier to use, compared to the older, clunky version. It charges quickly, taking about 20-80 minutes, according to the brand.

What Does the Oura Ring Track?

The Oura Ring tracks over 30 different health metrics and wellness insights, including sleep, recovery, heart rate, heart rate variability, body temperature, and stress levels. Recently, the brand has added 24 new features, such as Pregnancy Insights, Cardiovascular Age, and Symptom Radar.

Some of the metrics I pay the most attention to are:

• Readiness Score: A holistic view of your health based on activity, workouts, sleep, heart rate variability, body temperature, and heart rate.
• Sleep Score: A snapshot of your sleep quality based on seven different metrics, including total hours, efficiency, restfulness, REM sleep, deep sleep, timing, and latency.
• Activity Score: A measure of daily movement, steps, and workouts.
• Stress Insights: Monitors stress levels through HRV, body temperature, and heart rate.
• Cycle Insights: Tracks menstrual cycles using personal data, body temperature, and algorithms.

Oura Ring Metabolic Feature: Dexcom Stelo Review

One of the most exciting updates in 2025 is the integration of Dexcom Stelo, a CGM that doesn't require a prescription. I tested this alongside the new Oura Ring 4. The Stelo costs $99 and includes two sensors that last about 15 days each.

Oura also launched a new Meals feature powered by AI, allowing users to take photos of their meals and receive real-time nutrition feedback. When paired with glucose data, this feature offers valuable insights into how specific foods affect blood sugar.

While I found the Meals feature interesting, the glucose monitoring was the most useful. The Stelo was easy to wear and integrated seamlessly with the Oura app. I noticed spikes in my blood sugar after consuming certain foods, like oatmilk lattes. This prompted me to switch to whole or 2 percent milk, and I was surprised by how much better I felt.

Final Thoughts

The Oura Ring Gen 4 is a significant improvement over the Gen 3, offering a sleeker design, better comfort, and enhanced features. If you're already an Oura user, upgrading is definitely worth it. For those on the fence, the Gen 3 is still a great option at a lower price.

Whether you're looking for a comprehensive health tracker or want to dive deeper into your metabolic health, the Oura Ring provides a wealth of data and insights. With its user-friendly app and innovative features, it's clear why the Oura Ring has become a must-have for many health-conscious individuals.