240 lbs
Baseline — program start
Good morning, Rhett.
Today's Health Data
Resting HR
—
BPM
HRV
—
ms
Readiness
—
Steps/Wk
—
Sleep
—
hrs
SpO2
—
%
Exercise
—
min
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
—
Target: 70,000+/wk (10k/day)
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
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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
Daily Targets
1800–2000 cal160–180g protein<20g net carbs30–35g fiber140–160g fat
Step 1 — Pick Your Proteins
Friday auto-locks to meat-free · no salmon/mackerel/sardines
Step 2 — Pick 2 Recipes to Cook This Week
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Each recipe = dinner one night + leftovers for lunch the next day. Pick max 2.
Select proteins above to see matching recipes
Shopping List
Generated from your current meal plan
Macro Tracker
Log each meal to stay on target
🍽
Eating Out?
Describe your meal — AI estimates macros instantly
Calories
0cal
Target: 1800–2000
Protein
0g
Target: 160–180g
Net Carbs
0g
Target: <20g
Fiber
0g
Target: 30–35g
Log Meal Manually
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 Score
Track your sleep quality, HRV, SpO2 and recovery week over week
Last Night Sleep
—hrs
Target: 7–8 hrs
SpO2 (Apple Health)
—%
Target: >97%
HRV This Week
—ms
Best: 57.6ms (Wk 19)
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
Sleep device ready (mask, CPAP etc)
9:00 PM
In bed — blackout, 65–68°F
9:00 PM
Sleep Log
No entries yet — log your first night above
Weekly Reports
Track trends and compare weeks — synced across all devices
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