Oracle Health Dashboard

Weekly Report — Week of May 26, 2026
Readiness -
HRV -
Sleep Score -
◆ Overall Health Score
Composite · Readiness 35% · HRV 30% (age-adjusted, goal 50ms) · Sleep Score 20% · Sleep Hours 15% · Goal: 75+
— /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 — 3x gym, 3x 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. The score was 80.5 a week ago; the dip reflects fragmented sleep, not a training setback. Sleep architecture is the primary lever — deep sleep at 48 min last night (target 70+) is limiting overnight HRV recovery and pushing the composite score down. Testosterone is trending the right direction on the enclomiphene protocol. Metabolics and body composition are clean — glucose, weight, and estimated HbA1c all in target range. 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. Diet and supplement sections below reflect the full protocol response to both the genetic risk and current lab state.
◆ Today's action plan
Train: Full session, push compounds — readiness supports it.

Sleep tonight: Lights out by 10pm. No screens after 9:30. Pod temp down. This moves HRV more than anything else you can do today.

Tomorrow watch for: HRV >42ms and deep sleep >70 min. That's the signal the architecture is improving.
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
◆ 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
Readiness
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HRV 30d Avg
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Sleep Score
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Sleep Hours 30d
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Est. HbA1c
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Avg Glucose
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Total Testosterone
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Free Testosterone
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Weight
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Testosterone Levels
Heart Rate Variability (HRV)
Readiness Score
Sleep Score
Sleep Architecture
Daily Active Minutes
Training Cadence
Continuous Glucose Monitoring (CGM)
Body Weight
◆ Lipid & Liver
LDL Cholesterol mg/dL
Mar 2024
155
Target <100 · APOE ε4 requires aggressive control · ApoB not yet measured
Total Cholesterol mg/dL
Mar 2024
219
Target <200 · Elevated — consistent with LDL picture
HDL Cholesterol mg/dL
Mar 2024
40
Target >60 for APOE ε4 · Zone 2 and Omega-3 are primary levers
Triglycerides mg/dL
Mar 2024
119
Target <80 · Reduce refined carbs, increase Zone 2
ALT — Liver IU/L
Aug 2022
82
Mar 2024
54
Dec 2025
54
Target <44 · Improving but stalled — NAFLD confirmed CT 2022
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+
◆ Diet Direction
Prioritize
  • High protein ~150g/day — eggs, fish, lean meat, legumes
  • Fatty fish 3x/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
◆ Supplement Stack
AM PM Both
Phosphatidylcholine
AM
APOE ε4 choline requirement · Brain metabolism · Liver health
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 (500mg) can inhibit thyroid hormone at the cellular level. Thyroid panel just ordered — review results when available. Watch for: fatigue, cold sensitivity, brain fog if thyroid function is borderline low.
Yolked (Fortetropin)
AM
Myostatin inhibition · Lean mass preservation · Recovery · Natural anabolic support
DHEA-25
25mg · AM
Hormonal support · DHEA-S trending 197→315 ug/dL
⚠ Stacks with Enclomiphene — both aromatize to estrogen. Estradiol already up 18.4→30.6 pg/mL. Watch for: water retention, mood swings, nipple sensitivity, acne. Raise with Dr. Winkler at next visit.
Enclomiphene
Rx · AM · take 2h before psyllium
Endogenous testosterone · Total T 358→461 ng/dL
⚠ Take 2+ hours away from psyllium fiber — psyllium binds medications and reduces absorption. Also stacks with DHEA on estrogen (see DHEA). Watch for: estrogen excess symptoms above.
Revasca GlycoCalyx
AM
Endothelial repair · Vascular health · APOE ε4 priority
Thorne Basic Nutrients
AM
Broad micronutrient base · B12/folate for homocysteine
⚠ B12 stacking — KUKALY gummies already deliver 1,042% DV B12 daily. Combined intake is very high. B12 is water-soluble but high doses may cause: acne/rosacea flares, skin flushing. Generally not toxic, but monitor skin response.
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 dose: take 1–2h before Magnesium — both affect GI motility. Combined at same time may cause cramping or loose stools. AM dose: take 2+ hours away from Enclomiphene.
L-Theanine
200mg · AM & PM — not yet added
QEEG-indicated · Alpha support · Anxiety reduction
◆ Weekly Workout Plan
Mon May 25
Peloton ✓
Power Zone Pop Ride
Olivia Amato · 45 min
379 kcal 103W avg 278 kJ
Tue May 26
Hevy ✓
Push + Core
Equinox Carlsbad · 71 min
34 sets 209 reps 6,598 lbs vol
A · 3× Hollow Rock / Hanging Leg Raise / Ab Wheel
B · 4× Incline Bench 120lb / OHP 132lb
C · 4× KB Turkish Get-Up 35lb / Burpee Broad Jump / Sled Pull
D · 4× Renegade Row / Pull Up
E · 3× KB Goblet Squat 45lb / OHP 132lb
F · 3× Weighted Chin Up / SA Tricep Ext
Wed May 27
Peloton
Power Zone Endurance Ride
Denis Morton · 45 min · 6.7/10
Zone 2–3 target · Ride to HR
Thu May 28
Hevy
Pull + Core
Equinox Carlsbad
A · 3× Hanging Leg Raise / Toes to Bar / Hollow Rock
B · 4× Seated Cable Row / Face Pull
C · 4× KB Snatch 35lb / Burpee / Sled Push
D · 4× Incline Bench 120lb / Ring Push Up
E · 3× OHP 132lb / Rear Delt Fly / DB Step-Up 45lb
F · 3× EZ Bar Curl 45lb / Triceps Dip
Fri May 29
Peloton
Deep Dive: Jagged Little Pill
Denis Morton · 45 min · 7.1/10
Zone 2–3 target · Ride to HR
Sat May 30
Hevy
Leg Day
Equinox Carlsbad · Steam Room ✓
A · 3× Decline Crunch / Hollow Rock
B · 5× Trap Bar Deadlift 275lb / Lateral Box Jump
C · 3× Good Morning / Romanian DL 45lb
D · 3× Barbell Reverse Lunge 95lb / DB Step-Up 45lb
E · 3× Seated Calf Raise / Standing Calf Raise
F · 3× Hammer Curl 25lb / SA Tricep Pushdown
Sun Jun 1
Peloton
Power Zone Pop Ride
Olivia Amato · 45 min · 8.2/10
Zone 2–3 target · Ride to HR