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avgSleep
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zone2
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protocol
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bioAgeDelta
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topPriorityThisWeek
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high priority

Increase Deep Sleep to >1.5h

Deep sleep (N3) is when 70% of daily growth hormone is secreted and the glymphatic system clears amyloid-beta (Alzheimer's precursor). Xie et al. 2013 Science: this clearance only occurs during slow-wave sleep.

aiRecommendations
aiRecommendationsDescription
high priority
sleep
strong

Increase Deep Sleep to >1.5h

Deep sleep (N3) is when 70% of daily growth hormone is secreted and the glymphatic system clears amyloid-beta (Alzheimer's precursor). Xie et al. 2013 Science: this clearance only occurs during slow-wave sleep.

high priority
exercise
strong

Zone 2 Below Weekly Target (150/180 min)

San Millan & Brooks 2018: Zone 2 (60-70% max HR, conversational pace, ~3-4 mmol/L lactate) is the primary mitochondrial adaptation zone. Mitochondrial density and fat oxidation capacity are built exclusively here — HIIT cannot substitute.

medium priority
supplement
strong

Add VO2 Max HIIT Session This Week

Helgerud et al. 2007: 4 intervals of 4 min at 90-95% max HR with 4 min active recovery increases VO2 Max 13% in 8 weeks — more than any other training protocol. VO2 Max is the single strongest predictor of all-cause mortality (Mandsager 2018).

medium priority
nutrition
moderate

Extend Fasting Window to 16h

Sutton et al. 2018 Cell Metabolism: even without calorie reduction, time-restricted eating (16h+ fast) improves insulin sensitivity by 36% over 3 months. The key mechanism: lower insulin = more autophagy + better GH secretion during sleep.

researchHighlights

Grip Strength Self-Test

Leong et al. 2015 Lancet

Hold 40kg for 10 seconds (men) or 25kg (women). If you can't, you're in the bottom fitness quartile — a strong predictor of disability at 80.

Time-Restricted Eating

Sutton et al. 2018 Cell Metabolism

Without any calorie reduction, a 16h fasting window improves insulin sensitivity by 36% over 3 months. The window matters, not just the food.

Social Connection & Longevity

Holt-Lunstad et al. 2010

Strong social ties confer a 50% survival advantage over 7 years. Loneliness is comparable to smoking 15 cigarettes per day for all-cause mortality risk.

Standing Desk Benefit

Dunstan et al. 2012 / Katzmarzyk et al. 2009

Even 2 hours of standing instead of sitting reduces post-lunch blood glucose by 11%. Sitting 6+ hours/day increases mortality 37-40% independent of exercise.

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