Oracle Health Dashboard

Weekly Report — Week of May 25, 2026
Readiness -
HRV -
Sleep Score -
◆ Overall Health Score
Composite · Readiness 35% · HRV 30% · Sleep Score 20% · Sleep Hours 15%
— /100
◆ What's going well
  • Readiness 85–91 — recovery strong
  • HRV trending up over 90 days
  • Testosterone 358→461 ng/dL — protocol working
  • Free T at 15.1 pg/mL — on target
  • Glucose ~84 mg/dL — well below goal
  • Weight 161 lbs — at goal
  • Training cadence holding — 3× gym, 3× Peloton
  • Eight Sleep 85–95 — bed dialed in
◆ What needs to be improved
  • HRV 37.9ms avg — below 50ms floor
  • Sleep 6.4h avg — target 7.5h
  • Deep sleep 48 min — target 70 min
  • HbA1c 5.8% — prediabetes threshold crossed
  • Insulin 7.9 uIU/mL and rising
  • LDL 155 mg/dL — ApoB still unmeasured
  • ALT 54 IU/L — stalled for two years
  • Ferritin not redrawn since 2022
  • Total T 461 — 239 below target
◆ What the data says
Overall health score sits at 67/100 — yellow zone, driven down by a chronic HRV deficit (37.9ms avg against a 50ms floor) and sleep averaging only 6.4h over 30 days. Sleep architecture is the primary lever — deep sleep at 48 min (target 70+) is limiting overnight HRV recovery. Testosterone is trending right on the enclomiphene protocol. Metabolics and body composition are clean. The lipid and liver panels flag the cardiovascular risk picture that APOE ε4 demands attention to: LDL 155, ALT still elevated, ferritin not yet redrawn.
◆ Focus this week
Sleep is the lever. Lights out by 10pm. No screens after 9:30pm. Pod temp down to 68°F. This moves HRV more than anything else you can do.

Train: Push compounds — readiness supports it. Add weight if RPE < 7.

Labs: Flag ferritin and ApoB for next blood draw.
Genetic Blueprint
APOE ε3/ε4
One ε4 allele. Elevated long-term Alzheimer's and cardiovascular risk. Protocol is built around this.
☠
Cognitive / Alzheimer's
Elevated
Neurofeedback (QEEG-guided) · Phosphatidylcholine · Zone 2 for BDNF · Low glycemic · ApoE lifestyle protocol
❤
Cardiovascular
Elevated
LDL target <100 · ApoB monitoring · Low sodium · Omega-3 · Revasca (endothelial) · Triglycerides <80
🔥
Inflammatory
Moderate
Anti-inflammatory nutrition · Omega-3 2g/day · hs-CRP target <1.0 · Avoid ultra-processed foods
⚛
Choline Requirement
Increased
Phosphatidylcholine supplementation · Egg yolks / choline-rich foods · Critical for APOE ε4 brain metabolism
◆ Recovery & Vitals
Readiness
-
HRV 30d Avg
-
Sleep Score
-
Sleep Hours 30d
-
Est. HbA1c
-
Avg Glucose
-
Body Weight
-
Resilience
-
Stress Balance
-
Deep Sleep
-
REM Sleep
-
Resting HR
-
◆ Lipid & Liver
Cholesterol Panel Mar 2024
Total 219 mg/dL ⇧ target <200
LDL 155 ⇧ tgt <100
HDL 40 ⇩ tgt >60
TG 119 ⇧ tgt <80
APOE ε4 — aggressive LDL control required. ApoB not yet measured.
ALT — Liver IU/L
Aug 2022
82
Mar 2024
54
Dec 2025
54
Target <44 · Improving but stalled — NAFLD confirmed CT 2022
Glucose (CGM) mg/dL
Jan 2026
93
Target <100 fasting · Stelo sensor · Jan 2026
Ferritin ng/mL
Aug 2022
556
Not redrawn
—
Target <400 · Critically elevated in 2022 · Must re-draw next panel
Homocysteine umol/L
Mar 2024
9.6
Optimal <8 · Slightly elevated · B12, folate, B6 are the levers
Vitamin D ng/mL
Mar 2024
42
Optimal 50–80 · Not yet optimized · Supplement to 60+
◆ Hormones
Total Testosterone ng/dL
Mar 2024
352.8
Dec 2025
358.5 ⇧
Apr 2026
461.1 ⇧
Target 700–900 · Trending up on Enclomiphene · +29% since Dec 2025
Free Testosterone pg/mL
Mar 2024
7.5
Dec 2025
7.9 ⇧
Apr 2026
15.1 ⇧⇧
Target 15–25 pg/mL · Strong response to protocol · +91% since Dec 2025
Supplement Stack
AM PM Both
KUKALY Creatine Gummies
5g creatine · AM · 4 gummies
Lean mass · Strength · Cognitive function · Also contains: BCAA 2:1:1, Beta-Alanine, L-Taurine, L-Carnitine 500mg, B6, B12 1,042% DV
⚠ L-Carnitine may inhibit thyroid. Thyroid panel pending.
Yolked (Fortetropin)
AM
Myostatin inhibition · Lean mass preservation · Recovery · Natural anabolic support
Phosphatidylcholine
AM
APOE ε4 choline requirement · Brain metabolism · Liver health
DHEA-25
25mg · AM
Hormonal support · DHEA-S trending 197→315 ug/dL
⚠ Both raise estrogen. Estradiol 18.4→30.6 pg/mL — raise with Dr. Winkler.
Enclomiphene
Rx · AM · take 2h before psyllium
Endogenous testosterone · Total T 358→461 ng/dL
⚠ Take 2h before psyllium. See DHEA on estrogen.
Revasca GlycoCalyx
AM
Endothelial repair · Vascular health · APOE ε4 priority
Thorne Basic Nutrients
AM
Broad micronutrient base · B12/folate for homocysteine
⚠ High B12 overlap with KUKALY. Monitor skin.
Vitamin D
AM · To reach 60+ ng/mL
Currently 42 — not yet optimized · Immune, cardiovascular
Magnesium Glycinate
PM
Sleep architecture · HRV · Nervous system · Blood pressure
Phosphatidylserine
300mg PM — not yet added
QEEG-indicated · Calms overactive beta · Memory
Omega-3
2,000 mg · AM & PM
HDL · Triglycerides · Neuroinflammation · APOE ε4 brain
Glucose Control Pro
AM & PM
Akkermansia muciniphila · Post-meal glucose · HbA1c 5.8%
Psyllium Fiber
5–10g · AM & PM · large glass of water
LDL reduction · Glucose buffering · Gut motility · HbA1c support
⚠ PM: take 1h before Mag. AM: take 2h from Enclomiphene.
L-Theanine
200mg · AM & PM — not yet added
QEEG-indicated · Alpha support · Anxiety reduction
◆ Diet Direction
Prioritize
  • High protein ~150g/day — eggs, fish, lean meat, legumes
  • Fatty fish 3×/week — salmon, sardines for EPA/DHA
  • Dark leafy greens daily — spinach, kale, arugula
  • Egg yolks — choline, critical for APOE ε4 brain metabolism
  • Berries — low glycemic, high anthocyanins, anti-inflammatory
  • Olive oil as primary fat — oleocanthal, neuroinflammation
  • Cruciferous vegetables — liver detox, ALT reduction support
  • Low sodium — blood pressure and vascular health
Limit or Avoid
  • Refined carbs and added sugar — HbA1c 5.8%, insulin rising
  • Saturated fat — LDL 155, APOE ε4 amplifies lipid response
  • Alcohol — primary HRV suppressor, worsens liver and sleep architecture
  • Ultra-processed foods — inflammatory burden, glycemic load
  • High sodium — hypertension and vascular endothelial stress
  • Large late-night meals — disrupts deep sleep, raises fasting glucose
This week's meals
●
Thu May 29
Zucchini Noodles with Bacon, Tomatoes & Basil
Paleo · Quick · Low-carb
●
Fri May 30
Sicilian Cauliflower with Beef
Paleo · Batch-cook · Well Fed 2
⚠ Reduce golden raisins — HbA1c 5.8%
●
Sat May 31
Strawberry Salad with Grilled Chicken
High-protein · 31g protein/serving · Low-glycemic
⚠ Goat cheese = dairy. Swap avocado to go strict
●
Sun Jun 1
Banh Mi Beef Wraps ×8 (Nicole's double batch)
Paleo · Family · Double batch
Mon–Tue
Flex nights — leftovers or repeat
CSA box arrives Thu · Ordering deadline Tue 6PM
◆ Activity & Workout
Steps (7d avg)
—
Active kcal (7d avg)
—
Strength days/wk
—
target 3
Cardio days/wk
—
target 3–4
Mon May 25
Peloton ✓
Power Zone Ride
Olivia Amato / Denis Morton · 45 min
45 min 379 kcal 103.0W avg 278.0 kJ
Tue May 26
Hevy ✓
Push + Core
Equinox Carlsbad · ~70 min
71 min 34 sets 6,603 lbs vol
  • Ab Wheelx12 · x10 · x12
  • Burpee Broad Jumps4 sets
  • Chin Up (Weighted)x7 · x10
  • Hanging Leg Raisex12 · x10 · x9
  • Hollow Rock3 sets
  • Incline Bench Press (Barbell)100lbs x 6 · 120lbs x 6 · 100lbs x 6 · 100lbs x 6
  • Kettlebell Turkish Get Up36lbs x 4 · 36lbs x 4 · 54lbs x 4 · 36lbs x 4
  • Overhead Press (Barbell)70lbs x 6 · 70lbs x 10 · 70lbs x 10 · 100lbs x 6
  • Pull Upx10 · x6 · x5
  • Renegade Row (Dumbbell)30lbs x 10 · 30lbs x 6 · 30lbs x 8
  • Single Arm Tricep Extension (Dumbbell)30lbs x 10
Wed May 27
Peloton
Power Zone Ride
Denis Morton · 45 min
Thu May 28
Hevy
Pull + Core
Equinox Carlsbad · ~70 min
Last logged (2026-05-26):
  • Ab Wheelx12 · x10 · x12
  • Burpee Broad Jumps4 sets
  • Chin Up (Weighted)x7 · x10
  • Hanging Leg Raisex12 · x10 · x9
  • Hollow Rock3 sets
  • Incline Bench Press (Barbell)100lbs x 6 · 120lbs x 6 · 100lbs x 6 · 100lbs x 6
  • Kettlebell Turkish Get Up36lbs x 4 · 36lbs x 4 · 54lbs x 4 · 36lbs x 4
  • Overhead Press (Barbell)70lbs x 6 · 70lbs x 10 · 70lbs x 10 · 100lbs x 6
  • Pull Upx10 · x6 · x5
  • Renegade Row (Dumbbell)30lbs x 10 · 30lbs x 6 · 30lbs x 8
  • Single Arm Tricep Extension (Dumbbell)30lbs x 10
Fri May 29
Peloton
Power Zone Ride
Denis Morton · 45 min
Sat May 30
Hevy
Leg Day
Equinox Carlsbad · ~75 min
Last logged (2026-05-26):
  • Ab Wheelx12 · x10 · x12
  • Burpee Broad Jumps4 sets
  • Chin Up (Weighted)x7 · x10
  • Hanging Leg Raisex12 · x10 · x9
  • Hollow Rock3 sets
  • Incline Bench Press (Barbell)100lbs x 6 · 120lbs x 6 · 100lbs x 6 · 100lbs x 6
  • Kettlebell Turkish Get Up36lbs x 4 · 36lbs x 4 · 54lbs x 4 · 36lbs x 4
  • Overhead Press (Barbell)70lbs x 6 · 70lbs x 10 · 70lbs x 10 · 100lbs x 6
  • Pull Upx10 · x6 · x5
  • Renegade Row (Dumbbell)30lbs x 10 · 30lbs x 6 · 30lbs x 8
  • Single Arm Tricep Extension (Dumbbell)30lbs x 10
Sun May 31
Peloton
Power Zone Ride
Olivia Amato · 45 min
◆ QEEG Brain Map
Map 3 · May 7, 2026 · Brain Waves Neurofeedback Carlsbad · CAR189 · Baseline: Dec 22, 2025
Significant Active treatment Improved
Plasticity Change
43%
Reorganization
57%
Normalization
43%
FRONTAL Fast alpha · anxiety TEMPORAL L TEMPORAL R OCCIPITAL O1 · O2 CENTRAL C3 · Cz · C4 Phase 1 active PARIETAL P3 · Pz · P4 ANTERIOR POSTERIOR
Frontal — new pattern
Alpha shifted slow → fast. Brain overcorrected into over-arousal. Racing thoughts, hypervigilance, fragmented sleep. Primary driver of ongoing HRV suppression.
Temporal
High delta persists. Linked to hyperglycemia trend, past trauma pattern.
Occipital
Posterior beta coherence still abnormal. Sensory integration, negative rumination.
Central Phase 1 Active
CZ Foundational Reset ongoing. Hyperconnectivity reduced 80% → 65%. Measurable progress.
Parietal
Hyper-connectivity improving. Beta asymmetry 50% → 80% normal. Alpha asymmetry 40% → 70% normal.
Hyperconnect. 65% was 80% ↓
Beta Asymmetry 80% normal (was 50%) ↑
Alpha Asymmetry 70% normal (was 40%) ↑
Alpha Freq. Fast was slow · shifted