Today · your one thing, today’s training verdict, and the inputs every other tab depends on. Open this one first.
Your one thing today
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Today’s move
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Consistency — the inputs everything else depends on
Plan of Attack — Jul 31 2027
The 8 pillars of your health plan, at a glance. Weight + Zone-2 + sleep auto-fill; supplements, meds, strength, BP, and lipid re-tests are tracked here.
Supplements — today
Omega-3, psyllium, B12, Vit D, magnesium. Log daily.
Meds — today
Statin, TG med, GLP-1. Log daily.
Strength — progressive overload (MWF)
Date
Exercise
Weight (kg)
Reps
Sets
Log each MWF lift. Add weight/reps weekly (progressive overload).
Outcome (2a) · current weight → projection to 195 — the #1 lever on predicted lifespan. Moved by Food, Cardio and Recovery.
Now — 14-day average
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Next 5 lb
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Reach 195 lb
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Next reward
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Waist · 7-day average
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Am I on pace?
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Rate check — what this month has to average
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The race to 195 — your line, the pace you need, and the goal
Last 30 days — the same race, zoomed in
Milestones & celebrations
Progress to target
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Milestone projections
Goal
Projected date
Days away
How "reached" is decided: a milestone only counts when the smoothed trend of the last ~3 readings is at/below the goal — a single weigh-in dip doesn't flip it. Projected dates come from a least-squares fit of your post-flush pace (week one is excluded from the fit, not estimated and subtracted) on the shrinking-deficit curve, with an 80% band built from that pace's own standard error. Re-checked daily.
5-lb milestone tracker — days between each
Milestone
Achieved
Days to hit
vs plan (30d)
Waist projection ladder
Waist rung
Weight at that rung
Straight-line date
Model date
Days away
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Weigh-in history
Date
Weight
Trend
Day change
Log your weight
Send each morning's weigh-in to Dagny (WhatsApp or email) in both kg and lbs — it's saved to this dashboard's store automatically. Example: "115.4 kg / 254.4 lbs, morning".
14-day average weight
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This week
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14-day average cancels the water/glycogen noise in a single morning weigh-in (and spans a full 2-week cycle). Arrow = your weekly motivator: down = keep going, flat = hold the line, up = tighten.
BMI — color coded
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Normal <185 lbOverweight 185–221 lbObese ≥221 lb
What would change the date
Downstream outcome — predicted lifespan
IF you achieve ALL 5
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Your top 5 levers — ranked by impact
Predicted total lifespan
What this number is
A probability-shift tool, not destiny. It starts from a US male actuarial table at your age, then applies penalties/credits for the health factors you control: weight/BMI, cholesterol, blood pressure, sleep apnea, activity, smoking, diabetes. Every week it re-reads your live weight (and bloodwork when it lands) and recomputes. Losing weight, lowering LDL/BP, treating apnea, and adding cardio all shift this number up. Treat it as a trend to pull up over 12 months — not a fixed prediction.
Food · read live from the food dashboard — identical numbers and score, with no second copy of the rubric.
Cardio · Zone-2 minutes are the work, resting HR is the result. Fed by training and sleep, read by Weight and Recovery.
This week — time in Zone 2
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MIN
BETTER
OPTIMAL
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Zone-2 by activity — where the minutes came from
Zone-2 by day — last 14 days
Where your Zone 2 came from
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Every minute of Zone 2 in the selected window, most first. This counts only the Zone-2 portion of each session, not its total length — which is why a long easy walk barely registers and a 46-minute ride can dominate its own day. Converts % is the share of that activity's minutes that actually landed in Zone 2: it is the number that separates real conditioning from time on your feet. Indoor and outdoor cycling are listed separately because only the indoor bike records power.
Zone 3 & 4 — the hard minutes
Zone 3 — 123–139 bpmZone 4 — 140–157 bpm
Resting heart rate — the fitness result
Resting HR from your Garmin overnight — it should trend down as cardio fitness improves. A rising RHR = recovery/adaptation signal (or poor sleep). This is the result of the training, tracked daily.
Weekly Z2 — weight-based targets + deload weeks
Band floor steps as weight drops: ≥222 lb → 200/wk · 205–222 → 225 · 196–205 → 250 · ≤195 → 150 (maintenance). Your weekly target is the band floor or the ramp, whichever is higher — one number, printed on the card and here from the same function. Deload = week 5, then every 5th week (matches your base plan) at 60–70% of target. Today’s numbers: —
Target ladder — how your Z2 goal steps
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Your weekly Zone-2 target isn't fixed — it steps as your weight crosses health thresholds. The highlight is your current band; next threshold shows when it moves. Losing weight keeps it high (deficit support); reaching maintenance drops it to 150 so time reverts to strength/VO2.
Saturday gate
SAT …
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Your week runs Monday→Sunday. If the Zone-2 target isn't met by Saturday, Saturday (and/or Sunday) becomes the make-up cardio day — long elliptical/bike. If it's met, Sat+Sun are your free pick (yoga, hike, pickleball, rest).
Last 5 weeks — this week vs prior 4
Weekly Zone-2 minutes
Weeks in detail
Week of
Zone-2 min
Sessions
Yoga
vs target
Zone-2 sessions this week — exercise only
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MIN
BETTER
OPTIMAL
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Drive (Zone-2 minutes) shows up here as the fitness work, alongside the Resting HR result above — feed in via Do → Training. Week runs Monday→Sunday; if the target isn't met by Saturday, Saturday is the make-up cardio day.
Movement — steps and riding
Steps — last 14 days
Step baseline — from your real history
Your all-time daily average and how your best months compare — sets a target from what you've actually sustained, not a generic 7k line.
Consistency by year
Year
Days
Avg/day
Clear 7k
Clear 10k
Steps — by month
Month
Days
Total
Avg/day
Walking — workout distance
Year
Sessions
Miles
Hours
Date
Minutes
Miles
Bike — miles ridden
Year
Rides
Miles
Hours
Rides in detail
Date
Type
Minutes
Miles
Steps by week — walking volume
Steps and walking — how this is calculated
Bike miles auto-fill from your cycling sessions the moment one records — no extra logging needed; your existing Garmin sync captures ride distance automatically, grouped and totaled by year. History is already populated from past rides, and it keeps climbing as new rides land.
Bike miles — how this is calculated
Steps = your all-day Garmin step count (synced daily), with walking distance estimated at ~2,000 steps/mile at your height. Walking = the separate distance recorded on actual walking workouts. Bike rides live in their own Rides tab.
What counts as Zone 2
Zone 2 = ~105–122 bpm (from your live Garmin zones, refreshed weekly) — a pace where you can hold a conversation... Knee-safe aerobic only (you don't run): elliptical, cycling, brisk walking, pickleball all count. Target is phase-aware by weight. This builds the aerobic base that's your #2 longevity lever after weight — it's the work you can do even when the scale is quiet in a plateau.
Recovery · sleep, CPAP and overnight HR/HRV — the foundation the training verdict runs on. Quarterly bloodwork cards live here too.
Garmin sleep — restorative quality (what your body actually got)
Date
Score
Hours
Deep %
REM %
Light %
Awake %
Verdict
Garmin sleep needs a few nights of wear to start scoring. Enable sleep tracking on the Venu and rows will appear here once it records.
RHR + HRV below are the recovery result signals; CPAP table above/below is the medical cause layer.
Overnight recovery — resting HR & HRV
Resting HR — 14 days
HRV — last night vs 7-day avg
Upload your CPAP data
1. Pull the SD card from your ResMed AirSense 11
2. Insert it into your Mac → open OSCAR (free) → it reads the card
3. Go to Reports → Sleep Report → Export CSV
4. Drag that CSV file here ↓
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Drop the OSCAR sleep-report CSV or click to choose
Recent nights — therapy quality & training verdict
Date
AHI
Leak (L/min)
Hours
P95 press
Verdict
CPAP adherence
ACQUIRING DATA — upload an OSCAR sleep-report CSV on Health → Sleep to populate AHI / leak / hours. Adherence accrues from those nights. Target ~90%+ nights.
Quarterly bloodwork — not a daily dial
Lipids — bloodwork
ACQUIRING DATA — populated on the next quarterly CM Mediclinic re-test. Last draw (Sep 2026): total chol 294 · LDL 151 · HDL 35 · TG 416 — the TG/HDL ratio is the main metabolic pattern to move.
→ moves: Do → Nutrition (soluble fiber, omega-3, cut refined carbs/sugar) and Do → Training.
Metabolic markers
ACQUIRING DATA — quarterly bloodwork. Known from Sep 2026: HbA1c 5.3 (no prediabetes) · glucose 94 · uric acid 8.3 (hydrate) · ferritin 382 · total-T 334 low-normal.
Weight-loss drugs
GLP-1 (Mounjaro/Wegovy) options tracked separately — pricing + decision held in the notes. Not started.
Lipid re-test schedule
Checkpoint
Date
TG
LDL
HDL
hs-CRP
Baseline
Sep 8 2026
416
151
35
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Re-test 1
~Dec 8 2026
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Re-test 2
~Mar 2027
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Targets (re-based Sep 18 2026 after the 3-expert review): TG <300 by the Dec re-test, then <150 (under 100 usually needs a drug) · LDL <100 (the Sep LDL 151 is unreliable at TG 416 - ask for the better test in Dec) · HDL >40 (not 60 - raising HDL with drugs failed) · hs-CRP <2. Uric acid is track-only (the <6 target only applies on gout medication, and it rises during fast weight loss). Started Atorvastatin 40mg nightly (Sep 8); Re-test 1 at ~90 days (Nov 30 - Dec 3).
What these numbers mean
AHI = apnea events/hr (aim <5; 5–15 watch; >15 = poor control). Leak = mask seal (high = broken sleep). Hours = adherence. Verdict uses the same GO/STEADY/EASY dial as your resting HR: solid AHI+low leak+enough hours = GO (train as planned); creeping = STEADY; bad night/s = EASY (light recovery or rest). Sleep is the foundation under the whole training plan.