Oracle Health Dashboard

Weekly Report — Week of June 15, 2026

Readiness -

HRV -

Sleep Score -

◆ Overall Health Score

Composite · Readiness 35% · HRV 30% · Sleep Score 20% · Sleep Hours 15%

— /100

This score is tuned for a 47-year-old male carrying one APOE ε4 allele, with a primary protocol built around longevity, cardiovascular risk mitigation, and progressive strength development. The weighting prioritizes HRV and readiness — autonomic markers that predict both cognitive resilience and training adaptability — over raw performance outputs. Sleep is weighted as the highest-leverage recovery input, not a secondary metric. Strength and body composition are tracked separately and are not folded into this composite, which is intentional: a session that crushes the score in the short term but suppresses HRV for three days is net negative under this model. The ceiling of 100 represents a day where all inputs are at or above protocol targets simultaneously, which is rare by design.

◆ What's going well

✓ Resilience Strong — peak recovery tier
✓ Sleep score 83 — above 80 green threshold
✓ Weight 156.9 lbs — on track toward 165 goal

◆ What needs to be improved

→ Readiness avg 82 — below 84 green threshold
→ HRV avg 40ms — below 50ms care plan target
→ Deep sleep 50 min avg — below 60 min target
→ REM 58 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

◆ How to act on this

◆ Big Rocks 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

Performance Windows

🏃 Exercise Window

Optimal training window based on chronotype

🧠 Cognitive Window

Peak focus window based on chronotype

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

Blood Oxygen (SpO2)

Target: >95% · APOEε4 sensitivity flag at <94%

Breathing Disturbance Index

Target: <8 · >8 may indicate sleep-disordered breathing

Respiratory Rate

Normal: 12–18 breaths/min during sleep

Activity Score

Target: >85 · Oura composite (movement, active calories, sedentary)

Sleep Architecture — Stage Breakdown Deep % (tgt >15%) REM % (tgt >18%) 8Sleep sensor

Deep %

REM %

WASO Score

wake disruption (100=best)

Chronotype & Sleep Timing

Chronotype

Based on 70-day rolling sleep pattern

Social Jetlag

Target: < 30 min

Sleep Debt

Target: 0 h (baseline ~7.2 h/night)

Sleep Consistency

Sleep Start Consistency

Wake-Up Consistency

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

◆ 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

No meal plan found for this week.

◆ Activity & Workout

Steps (7d avg)

—

Active kcal (7d avg)

—

Strength days/wk

—

target 3

Cardio days/wk

—

target 3–4

Mon Jun 15

Peloton ✓

Power Zone Ride

Olivia Amato / Denis Morton · 45 min

13 min 50 kcal

✓

Tue Jun 16

Hevy ✓

Push + Core

Equinox Carlsbad · ~70 min

65 min 36 sets 11,043 lbs vol

Bent Over Row (Barbell)3×135 lbs
Burpee Broad Jumps3 sets
Dumbbell Snatch3×41 lbs
Incline Bench Press (Barbell)3×125 lbs
Incline Bench Press (Dumbbell)3×112 lbs
Kettlebell Curl3×30 lbs
Kettlebell High Pull3×50 lbs
Plank3×1 reps
Pull Up (Weighted)3×5 lbs
Side Plank3 sets
Toes to Bar3×12 reps
Triceps Dip3×10 reps

Wed Jun 17

Peloton

Power Zone Ride

Denis Morton · 45 min

Thu Jun 18

Hevy ✓

Pull + Core

Equinox Carlsbad · ~70 min

65 min 36 sets 7,196 lbs vol

Diamond Push Up3×10 reps
EZ Bar Biceps Curl3×45 lbs
Hollow Rock3×20 reps
Incline Bench Press (Barbell)3×120 lbs
Kettlebell Clean3×10 reps
Kettlebell Swing3×53 lbs
Kettlebell Turkish Get Up3×35 lbs
Landmine Row3×8 reps
Pull Up (Weighted)3×8 reps
Reverse Crunch3×12 reps
Shoulder Press (Dumbbell)3×55 lbs
Side Plank3×1 reps

Fri Jun 19

Peloton

Power Zone Ride

Denis Morton · 45 min

Sat Jun 20

Hevy ✓

Leg Day

Equinox Carlsbad · ~75 min

80 min 36 sets 7,726 lbs vol

Dead Bug3×12 reps
Deadlift (Trap bar)3×275 lbs
Dragon Flag3×12 reps
Dumbbell Step Up3×45 lbs
EZ Bar Biceps Curl3×45 lbs
Jump Squat3×10 reps
Lateral Box Jump3×5 reps
Nordic Hamstrings Curls3×10 reps
Seated Calf Raise3×15 reps
Single Leg Romanian Deadlift (Dumbbell)3×30 lbs
Standing Calf Raise (Dumbbell)3×15 reps
Triceps Dip3×10 reps

Sun Jun 21

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