240 lbs
Baseline — program start
Good morning, Rhett.
⚙ Connect Apple Health (one-time setup)
Deploy the Cloudflare Worker first, then paste its URL here. See the setup guide.
Current Weight
234lbs
↓ 6 lbs from start
15% to goal (40 lbs)
Protocol Phase
Sustained Loss
15:9 Fast
10 AM – 7 PM eating window
Daily Calories
1,950cal
✓ Within 1800–2000 target
Protein Target
170g
✓ On target (160–180g)
Resting HR (Apple Health)
— BPM
↓ Was 81 BPM in 2023
HRV (Apple Health)
— ms
Best: 57.6ms (Wk 19)
Sleep Avg (Apple Health)
— hrs
Target: 7–8 hrs
Steps This Week
—
Daily walk = apnea improvement
Today's Schedule
4:00 AM
Wake + Berberine 500mg
Green tea, fasted walk begins
4:30 AM
60-min Fasted Walk
Improves apnea severity, morning fat burn
5:30 AM
Fasted Exercise
Loading...
10:00 AM
🍳 Breakfast
3–4 eggs, nuts/seeds, butter — ~540 cal
12:30 PM
Berberine 500mg
30 min before lunch
1:00 PM
🥗 Lunch
Main protein + 4 cups veg — ~920 cal
4:00 PM
🥜 Snack
Meat + nuts — ~165 cal
6:00 PM
Berberine 500mg
30 min before dinner
6:30 PM
🍖 Dinner
Protein + veg — ~530 cal
7:00 PM
⛔ Fast Begins
15-hour fast until 10 AM
9:00 PM
🌙 Bedtime
Magnesium 600mg + Melatonin + NAC
90-Day Targets
Weight
234
→ 200
Triglycerides
307
<200
TG/HDL
12.8
<5.0
Testosterone
368
450+
Apnea AHI
—
−50%
This Week's Proteins
Ground Beef × 2
Chicken Breast × 2
Pork Chops × 1
Shredded Beef × 1
Tuna × 1
Week A pattern — AI can generate Week B rotation
Weight Log
Baseline 240 lbs → Goal 200 lbs
Baseline (Week 10)
240lbs
Program start
Current
234lbs
↓ 6 lbs lost
To Goal
34lbs
Target: 200 lbs
Weight Chart
Log Weight
Recent Entries
Wk 10
Meal Plan
Week 19 · 15:9 fasting · 10 AM – 7 PM · Use the AI assistant (bottom right) to generate a new week
Daily Targets
1800–2000 cal160–180g protein<20g net carbs30–35g fiber140–160g fat
Macro Tracker
Log each meal to stay on target
Calories
0cal
Target: 1800–2000
Protein
0g
Target: 160–180g
Net Carbs
0g
Target: <20g
Fiber
0g
Target: 30–35g
Log Meal
Today's Log
No meals logged yet today
Fasting Protocol
15:9 — 15-hour fast, 9-hour eating window
Fast Timer
Time Fasting
00:00:00
Eating window opens 10:00 AM
Protocol Phases
Weeks 1–2
Normal eating (3 meals + snack)
Weeks 3–4
12:12 — 8 AM – 8 PM
Weeks 5–6
14:10 — 10 AM – 8 PM
Weeks 7–8
16:8 — 12 PM – 8 PM
Week 9+ ✓
15:9 — 10 AM – 7 PM
Exercise Protocol
Week 19 · Advanced Progression · Tap a day to see the workout
Mon
Upper Body
Tue
Rowing
Wed
Lower Body
Thu
Yoga (Long)
Fri
HIIT Total
Sat
Light / Yoga
Sun
Rest + Walk
MONDAY — UPPER BODY STRENGTH
Daily Non-Negotiables
Morning fasted walk
60 min every day
Apnea
Breathing exercises
5–10 min, throat/airway
Apnea
Evening yoga
15–30 min
Recovery
Apple Watch rings
Close all 3 every day
Goal
Supplement Protocol
Daily checklist — tap to check off each dose
Morning — with breakfast (10 AM)
Pre-Meals — 30 min before
Berberine (pre-walk)
500mg
4:30 AM
Berberine (pre-lunch)
500mg
12:30 PM
Berberine (pre-dinner)
500mg
6:00 PM
Ceylon Cinnamon
500mg
With breakfast
Evening — after yoga (8–9 PM)
Magnesium
600mg
Bedtime
NAC
600mg
After mobility
Melatonin
0.5–1mg
Bedtime
Sleep Apnea Specific
Vitamin C
1000mg
Daily
NAC (total daily)
1200mg
Mucus thinning
Lab Markers
Your complete lab history from Access Medical Labs · Dr. Rebecca Boyd
Triglycerides (Jul 2025)
307mg/dL
Still dangerously high · target <150
HDL (Jul 2025)
24mg/dL
↓ Critically low · was 30 · target >60
LDL (Jul 2025)
94mg/dL
↓ Best yet · was 130 · target <100 ✓
TG/HDL Ratio
12.8
Severe insulin resistance · target <3.0
Testosterone (Jul 2025)
368ng/dL
Low · best 538 (Jun 24) · target 450+
Total Cholesterol (Jul 2025)
170mg/dL
↓ Best yet · was 214 · target <200 ✓
Platelets (Jul 2025)
146k/ul
↑ Improving from 112 · Dr. Boyd: OK
Hemoglobin (Jul 2025)
16.9g/dL
↓ Down from 18.4 · trending well
All Lab Draws — Trend Table
| Marker | Oct 2023 | Jun 2024 | Jan 2025 | Jul 2025 | Target | Trend |
|---|
Update Lab Values — After Dr. Boyd Visit
Sleep & CPAP
Every 10 lbs lost ≈ 26% improvement in apnea severity
CPAP Humidity
3–4level
Check mask seal nightly
Target Bedtime
9:00PM
65–68°F bedroom
Weight Lost
6lbs
~15% apnea improvement est.
Log Last Night
Evening Checklist
Stop eating — fast begins
7:00 PM
Gentle walk / stretching
7:30 PM
No screens, dim lights
8:00 PM
Bedtime supplements
8:45 PM
CPAP mask check (humidity 3–4)
9:00 PM
In bed — blackout, 65–68°F
9:00 PM
Sleep Log
No entries yet — log your first night above
🤖
Protocol Assistant
Meal plans · Workouts · Protocol Q&A
📊 Sunday Check-in
🔬 Analyze my labs
📋 Next week meals
💪 Next week workouts
🐟 Lent Friday
❤️ Heart health tips