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
—lbs
—
— to goal (40 lbs)
Protocol Phase
Sustained Loss
15:9 Fast
10 AM – 7 PM eating window
Daily Calories
—cal
Log meals to track
Protein Today
—g
Target: 160–180g
Net Carbs Today
0g
Target: <20g
20g remaining
Generate a meal plan to see today's targets here
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
This Week's Proteins
Select proteins in Meal Plan tab
Weight Log
Baseline 240 lbs → Goal 200 lbs
Baseline (Jun 2025)
240lbs
Program start
Current
—lbs
—
To Goal
—lbs
Target: 200 lbs
Weight Chart
Log Weight
Recent Entries
Wk 10
Meal Plan
Week — · 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 — Recipes (optional)
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Claude recommends recipes from your matching list — picking variety and things you haven't made in a while. Optionally 📌 pin any you definitely want this week.
Select proteins above to see matching recipes
Your Sunday plan — builds the week's meals and workouts together, tuned to your latest metrics.
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
Fat
0g
Target: 140–160g
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
Recent Fasts
No fasts logged yet — start and stop the timer to record one.
Exercise Protocol
Week — · 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
Trend Since Program Start
All Lab Draws — Trend Table
| Marker | Target | Trend |
|---|
Add New Lab Results — After Dr. Boyd Visit
Leave blank if not tested this draw
Lipids
Hormones
Blood / Organ
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 (early protocol)
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
Trends & Reports
Your Apple Health metrics over time — synced daily from your iPhone
Daily Health Trends
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