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 77–88 — recovery strong
✓ Resilience Strong — peak recovery tier
✓ Sleep score 85 — above 80 green threshold
✓ Weight 158.3 lbs — on track toward 165 goal

◆ What needs to be improved

→ HRV avg 42ms — below 50ms care plan target
→ Deep sleep 51 min avg — below 60 min target
→ REM 76 min avg — below 90 min target
→ LDL 112 mg/dL (2025-12) — below 100 target (APOE ε4)
→ HbA1c 5.8% (2026-04) — above 5.6% threshold

◆ What the data says

◆ Focus this week

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

Recovery

Resilience

Readiness

HRV 30d Avg

Stress Balance

Resting HR

HRV Cross-Sensor Comparison

Oura (sleep avg)

Eight Sleep (RMSSD)

8S 7-Day Avg

Sleep

Sleep Score

Sleep Hours 30d

Deep Sleep

REM Sleep

Sleep Architecture — Stage Breakdown

Deep %

REM %

Wake After Sleep (score)

Metabolic

Est. HbA1c

Avg Glucose

◆ Cardiovascular Age

Vascular Health — loading…

Vascular Age

Pulse Wave Velocity

◆ Lipid & Liver

Cholesterol — loading…

Total Cholesterol

LDL

HDL

Triglycerides

Liver & Metabolic

ALT — Liver

HbA1c (lab)

Glucose (fasting)

Insulin (fasting)

Inflammation & Other Labs

Ferritin

CRP — Inflammation

Homocysteine

Uric Acid

Vitamins & Kidney & Thyroid

Vitamin D

Vitamin B12

eGFR — Kidney

TSH — Thyroid

◆ Hormones

Testosterone

Total Testosterone

Free Testosterone

Hormonal Panel

Estradiol

DHEA-Sulfate

SHBG

DHT

FSH

◆ Body Composition

Weight & Mass — loading…

Body Weight

Body Fat % InBody

Body Fat % DEXA

Lean Mass InBody

Skeletal Muscle

BMI

Visceral Fat

Metabolic & Cardio Fitness — loading…

BMR

VO²max

Supplement Stack

AM PM Both

Hormones

Enclomiphene (Rx)

LH/FSH stimulant · natural testosterone production

Take 2h before psyllium. See DHEA on estrogen.

DHEA-25 25mg

Precursor to testosterone and estrogen · supports hormonal baseline

Both raise estrogen. Estradiol 18.4→30.6 pg/mL — raise with Dr. Winkler.

Brain & Neuro

Phosphatidylcholine

Choline source · APOE ε4 brain metabolism · liver support

Phosphatidylserine 300mg

Cortisol modulation · cognitive support · sleep onset

L-Theanine 200mg

Focus without jitter · calming · pairs with caffeine

Performance

KUKALY Creatine Gummies

5g creatine · BCAA 2:1:1 · Beta-Alanine · L-Carnitine 500mg · B6 · B12 1,042% DV (4 gummies)

L-Carnitine may inhibit thyroid. Thyroid panel pending.

Yolked (Fortetropin)

Myostatin inhibitor · muscle protein synthesis support

Cardiovascular & Metabolic

Revasca GlycoCalyx

Endothelial glycocalyx support · vascular protection

Omega-3 2000mg

EPA/DHA · anti-inflammatory · cardiovascular · APOE ε4 protocol

Glucose Control Pro

Berberine + chromium · post-meal glucose management

Psyllium Fiber 5–10g

Soluble fiber · LDL reduction · gut health · take with full glass of water

PM: take 1h before Mag. AM: take 2h from Enclomiphene.

Foundation

Thorne Basic Nutrients

Comprehensive multi · foundational micronutrient coverage

High B12 overlap with KUKALY. Monitor skin.

Vitamin D

Bone density · immune function · APOE ε4 neuroprotection

Magnesium Glycinate

Sleep quality · HRV support · muscle recovery

◆ Diet Direction

Prioritize

Wild-caught salmon, sardines, mackerel (omega-3, APOE ε4 protocol)
Eggs and choline-rich foods (phosphatidylcholine precursor)
Leafy greens, cruciferous vegetables (fiber, micronutrients)
Berries — blueberry, strawberry (antioxidant, low glycemic)
Olive oil, avocado (MUFA, vascular protection)
Legumes — black beans, lentils (fiber, glucose control)
Walnuts, almonds (omega-3, vitamin E, brain health)
Grass-fed beef — moderate (iron, zinc, creatine)
Fermented foods — kimchi, Greek yogurt (gut microbiome)

Limit or Avoid

Refined carbohydrates — bread, pasta, white rice (glucose spike)
Seed oils — canola, soybean, corn oil (linoleic acid excess)
Added sugar and sugary drinks (HbA1c, fat accumulation)
Processed meats — deli, sausage (nitrate load, inflammation)
Alcohol — limit to 1–2 drinks max, avoid before sleep
Late-night meals — stop eating 2–3 hours before bed
Trans fats and hydrogenated oils

This week's meals

●

Thu

Zucchini Noodles with Bacon, Tomatoes and Basil

Quick delivery-day dinner. Spiralized zucchini, bacon, grape tomatoes, fresh bas…

Zoe: pasta or rice

●

Fri

Sicilian Cauliflower with Beef

Well Fed 2 p.73. Ground beef + cauliflower florets + pine nuts + golden raisins …

Zoe: rice

⚠ Golden raisins — glycemic spike

●

Sat

Banh Mi Beef Wraps ×8 (Nicole flagged — double batch)

Double everything. 4 lbs sirloin, 16 coconut wraps, 2 daikon. Pickle carrots + d…

Zoe: rice + plain cucumber

●

Sun

Strawberry Salad with Grilled Chicken

Skinnytaste. Baby spinach, strawberries, goat cheese, white balsamic dressing, g…

Zoe: plain chicken + fruit

⚠ Dairy — swap avocado for strict paleo

●

Mon

Curried Vegetables (Nicole flagged)

Practical Paleo p.203. Yams, zucchini, carrots, red bell pepper, diced tomatoes,…

Zoe: plain rice

●

Tue

Flex / Leftovers

Built-in flex night. Use batch leftovers from the week.

◆ 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

Tue May 26

Hevy ✓

Push + Core

Equinox Carlsbad · ~70 min

71 min 34 sets 6,603 lbs vol

Ab Wheelx12 · x10 · x12 · x12 · x10 · x12
Burpee Broad Jumps8 sets
Chin Up (Weighted)x7 · x10 · x7 · x10
Hanging Leg Raisex12 · x10 · x9 · x12 · x10 · x9
Hollow Rock6 sets
Incline Bench Press (Barbell)100lbs x 6 · 120lbs x 6 · 100lbs x 6 · 100lbs x 6 · 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 · 36lbs 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 · 70lbs x 6 · 70lbs x 10 · 70lbs x 10 · 100lbs x 6
Pull Upx10 · x6 · x5 · x10 · x6 · x5
Renegade Row (Dumbbell)30lbs x 10 · 30lbs x 6 · 30lbs x 8 · 30lbs x 10 · 30lbs x 6 · 30lbs x 8
Single Arm Tricep Extension (Dumbbell)30lbs x 10 · 30lbs x 10

Wed May 27

Peloton ✓

Power Zone Ride

Denis Morton · 45 min

45 min

Thu May 28

Hevy

Pull + Core

Equinox Carlsbad · ~70 min

Last logged (2026-05-26):

Ab Wheelx12 · x10 · x12 · x12 · x10 · x12
Burpee Broad Jumps8 sets
Chin Up (Weighted)x7 · x10 · x7 · x10
Hanging Leg Raisex12 · x10 · x9 · x12 · x10 · x9
Hollow Rock6 sets
Incline Bench Press (Barbell)100lbs x 6 · 120lbs x 6 · 100lbs x 6 · 100lbs x 6 · 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 · 36lbs 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 · 70lbs x 6 · 70lbs x 10 · 70lbs x 10 · 100lbs x 6
Pull Upx10 · x6 · x5 · x10 · x6 · x5
Renegade Row (Dumbbell)30lbs x 10 · 30lbs x 6 · 30lbs x 8 · 30lbs x 10 · 30lbs x 6 · 30lbs x 8
Single Arm Tricep Extension (Dumbbell)30lbs x 10 · 30lbs x 10

Missed

Fri May 29

Peloton ✓

Power Zone Ride

Denis Morton · 45 min

45 min

Sat May 30

Hevy

Leg Day

Equinox Carlsbad · ~75 min

Last logged (2026-05-26):

Ab Wheelx12 · x10 · x12 · x12 · x10 · x12
Burpee Broad Jumps8 sets
Chin Up (Weighted)x7 · x10 · x7 · x10
Hanging Leg Raisex12 · x10 · x9 · x12 · x10 · x9
Hollow Rock6 sets
Incline Bench Press (Barbell)100lbs x 6 · 120lbs x 6 · 100lbs x 6 · 100lbs x 6 · 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 · 36lbs 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 · 70lbs x 6 · 70lbs x 10 · 70lbs x 10 · 100lbs x 6
Pull Upx10 · x6 · x5 · x10 · x6 · x5
Renegade Row (Dumbbell)30lbs x 10 · 30lbs x 6 · 30lbs x 8 · 30lbs x 10 · 30lbs x 6 · 30lbs x 8
Single Arm Tricep Extension (Dumbbell)30lbs x 10 · 30lbs x 10

Sun May 31

Peloton

Power Zone Ride

Olivia Amato · 45 min

◆ QEEG Brain Map

Significant Active treatment Improved

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