Ashish Patel — Health Dashboard
8-Year Trend Analysis (2018 – 2026) | Age 34 | Last Updated: March 2026
Welcome back
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💡 Today's Tip
🎉 Your 8-Year Health Journey
What you've already accomplished since 2018
-92%
Inflammation
hsCRP: 6.81 → 0.56 mg/L · From high-risk zone to elite
+204%
Vitamin B12
155 → 471 ng/L · Full recovery achieved
✓ Normal
Blood Sugar
HbA1c 5.9% → 5.6% · From prediabetic to normal
Top 20%
Kidney Function
eGFR 121 · Outstanding performance
Athlete ♥
Heart Health
HR 54 bpm · EF 60% · Lung capacity 126%
86
Health Score
Weighted average of Cardio, Metabolic, and Nutrients scores. Dynamically computed from your latest lab values. Updates automatically when new test data is added.
19/19 markers
72
Cardio Health
Computed from LDL, HDL, Triglycerides, Total Cholesterol, ApoB, Lp(a), hsCRP, Homocysteine, Non-HDL, ApoA1, ApoB/ApoA1 ratio. Green = 100 pts, Yellow = 70, Red = 40. LDL is the main drag.
6/8 markers
92
Metabolic
Computed from HbA1c, Fasting Glucose, Fasting Insulin, HOMA-IR, eGFR, Creatinine, Uric Acid, liver enzymes, TSH, Albumin. HOMA-IR 0.59 + Insulin 4.61 are excellent. Only HbA1c 5.6% holds this back.
6/8 markers
65
Nutrients
Computed from Ferritin, Hemoglobin, Transferrin Sat, Serum Iron, TIBC, B12, Vitamin D. Iron trio (Ferritin 41.7 / Hb 12.3 / Serum Iron 64) all now RED — dragging this score down. Needs absorption workup.
5/7 markers
🔓
Fitness
Requires VO2 max, grip strength, HRV data. VO2 max is the single strongest mortality predictor (HR 5.0, Mandsager 2018). Click to view functional markers.
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Focus Areas — ready to improve
Multi-Year Trend Charts
LDL & Total Cholesterol (mg/dL)
HDL & Triglycerides — Protective (mg/dL)
Iron & Hemoglobin
Blood Sugar Control
Inflammation (hsCRP mg/L)
Vitamins (B12 & D)
Thyroid (TSH mIU/L)
Kidney Function
Liver Enzymes (U/L)
Year-over-Year Heatmap
IF Impact:
Improves
Neutral
Can harm
Test-timing
Lifestyle Lever Legend:
Food
Exercise
Sleep
Alcohol
Stress
Sun
Hydration
Body fat
Smoking
Supplements
Genetic
Test timing
| Biomarker | Ideal (34M) | Change Freq ⓘ | Main Levers ⓘ | IF Impact ⓘ |
|---|
Inferred Health Insights
Calculated from your existing markers — not directly tested, but derived from evidence-based proxy measurements.
12-Month Targets & Progress
| Metric | Current | 3-Mo | 6-Mo | 12-Mo | Top 5% | Progress | Percentile |
|---|
Quarterly Action Plan
Actionable Recommendations
Urgent Iron & Hemoglobin Rescue
- Supplement: Iron bisglycinate 25-50mg 2x daily
- Timing: Always with Vitamin C (lemon juice, 500mg tab)
- Never with: Tea, coffee, milk, calcium (blocks absorption)
- Foods: Spinach+lemon, dates, jaggery, red meat 2x/week
- Co-factors: Folate 800mcg + B6 25mg daily
- Target: Ferritin >90 ng/mL, Hb >14 g/dL in 6 months
- Retest: Iron panel every 6 weeks until stable
High LDL Cholesterol Reduction
- Fiber: Oats, psyllium husk, beans, apples daily
- Supplements: Fish oil 2g EPA+DHA, plant sterols 2g
- Consider: Berberine 500mg 2x daily (natural statin alt.)
- Diet: Olive oil only, minimize cheese/butter/ghee
- Exercise: 150 min/week moderate cardio minimum
- Target: LDL <100 in 6 months, <70 in 12 months
High Vitamin D Optimization
- Increase dose: 5000-6000 IU daily (up from current)
- Timing: With largest meal containing fat
- Sunlight: 15-20 min, 3x/week, arms/legs exposed
- Why stuck: Likely poor absorption or low-fat meals
- Target: >100 nmol/L within 6 months
- Retest: Every 3 months
High HDL Cholesterol Boost
- Exercise: Strength training 3x/week (proven HDL raiser)
- Fats: EVOO, avocados, nuts, fatty fish regularly
- Omega-3: 2g daily from fish oil or fatty fish 3x/week
- Avoid: Trans fats, refined carbs, seed oils
- Target: >55 in 12 months, >65 optimal
Moderate Body Recomposition
- Protein: 120g/day (1.6-2.0g per kg bodyweight)
- Strength: Compound lifts (squat, deadlift, bench, rows)
- HIIT: 2x/week, 30s sprint / 90s recovery
- Target: Fat 23.9% to 18%, Muscle 49.2 to 52kg
- BMI: 24.4 to 22.5 over 12 months
Maintain Keep Winning
- B12: Continue current supplementation (working great)
- Inflammation: Keep anti-inflammatory diet — turmeric, ginger, berries
- Blood sugar: Maintain whole grains, avoid refined sugars
- Liver/Kidney: Stay hydrated (3L/day), limit alcohol
- Sleep: 7-9 hours, consistent schedule, no screens 1hr before bed
- Stress: 10 min meditation/day, limit news/social media
Daily Supplement Protocol
| Supplement | Dose | Timing | Priority | Notes |
|---|
Weekly Supplement Tracker
0%
Adherence
0
Day Streak
| Supplement | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|
Body Composition (Feb 2026)
Weight
73.05 kg
Height: 173cm
BMI
24.4
Normal: 18.5-24.9 | Ideal: 22
Body Fat
23.9%
Ideal: <15% for top 5%
Visceral Fat
7%
Healthy: <10%
Muscle Mass
49.2 kg
Target: 55kg
Metabolic Age
33
Actual: 34 — younger is better
Blood Pressure
98/60
Excellent, very healthy
SpO2
98%
Perfect oxygen saturation
Resting Heart Rate
59 bpm
Apple Watch 30d avg · Echo: 54 bpm
Ejection Fraction
60%
Normal heart pump function
Lung Function (FEV1)
126%
Excellent respiratory health
Hydration
55%
Target: 60% | Drink 3L/day
Current vs Target
Functional Markers (Home Tests)
Research shows these often outperform blood markers as mortality predictors. Most are free to test at home.
🍎 Apple Health — Live Data from Your Watch
8+ years of data from your Apple Watch — VO2 max, HRV, sleep, workouts, and more, with actionable insights.
📅 Timeframe:
📱 Status
Not imported yet
How to export from iPhone:
- Open Health app on iPhone
- Tap your profile icon (top right)
- Scroll down → tap "Export All Health Data"
- Wait 1-2 min while it packages the data
- AirDrop the zip file to your Mac, or save to iCloud Drive
- Click "Import Apple Health Export" above and select the zip
📊 Current vs Previous Period
🔥 Active Streaks
💪 Workout Diversity
Daily Superfood Checklist
Eat these 12 foods every day to address your iron, cholesterol, vitamin D, and inflammation targets.
Foods by Health Concern
Foods to Avoid
Absorption Rules
Daily Meal Structure
A simple framework — rotate options within each slot for variety.
Recommended Tests You're NOT Tracking
Based on Peter Attia's longevity protocol, Casey Means' metabolic health framework, and your specific health gaps (rising LDL, iron deficiency, cardiovascular focus). All available in India.