i
Weighted average of cardio, metabolic, nutrient, and body composition markers. Updated each test cycle.
i
Based on LDL, HDL, triglycerides, total cholesterol, hsCRP, and blood pressure. Higher is better.
i
Based on iron (ferritin, hemoglobin, transferrin sat), B12, and Vitamin D levels. Iron is dragging this down.
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
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 |
|---|
| 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
70 bpm
Echo HR: 54 bpm (athlete-level)
Ejection Fraction
60%
Normal heart pump function
Lung Function (FEV1)
126%
Excellent respiratory health
Hydration
55%
Target: 60% | Drink 3L/day
Current vs Target
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.