Overview
Sleep
Training
Habits
Diet
Supplements
Inputs
Readiness
82
Good
Sleep
93/100
Best yet
Steps
9,092
↓ goal 10k
Protein
148g
Goal 160g
🍽️ Calories
2,140
Goal 2,200
🔥 Burned
487
Active cal
Readiness trend
Key insights
🐕
Dogs in bedroom
+58 min awake per night — confirmed across 5 nights
❄️
AC at 69°F
Body temp –0.7°F → deeper sleep + higher HRV peaks
💊
Sleep supplement
Night 1 → 71ms HRV peak, all-time high in tracking history
Key action items
🏋️
Push session today
DB Bench 40lb · Shoulder Press 25lb · Tricep Ext setting 5 · Plank 3×60s. Readiness 82 — full effort.
🥩
Protein gap: +12g needed
148g logged vs 160g goal. Add a protein shake or an extra serving at dinner.
🥗
Today's meal plan ready
Push day plan: pre-workout carbs at lunch, salmon for dinner (closes protein gap + omega-3 gap). See Diet tab for full plan — tap ✓ as you go.
Try:
VC
Morning! Readiness 82, HRV 28ms, RHR 52 — best sleep continuity yet (45min awake, no dogs). Today: Push session at Houston Condo · Meal plan ready on Diet tab · Protein 12g short of goal — salmon tonight closes both gaps. What do you need?
Sleep score
93/100
Best yet
HRV
28ms
↑ from 15–20
Resting HR
52bpm
↓ from 56
Awake time
45min
↓ 1h43m
Body temp
–0.7°F
Coldest yet
Total sleep
7h33m
Apple Watch
Sleep score trend
Sleep stages — May 21
Deep0.67 h
REM0.97 h
Light5.44 h
Awake0.75 h
Sleep targets
RHR target52 → 48 bpm ✓
HRV target35–50ms on track
Bedtime target10pm ✓
No dogsConfirmed ✓
AC temp69°F ✓
Correlations
🏋️
Training → HRV
Strength days followed by 8h sleep → avg +4ms HRV next morning vs rest days
🐕
Habits → Awake time
Wind-down routine complete + no dogs = 45min awake vs 1h43m average
🥗
Diet → Recovery
Last meal before 6:30pm correlates with +4ms HRV next morning
💊
Supplements → HRV
Magnesium + sleep supplement stack → 37–71ms vs 15–26ms without
Try:
VC
Sleep score 93 — best yet. Key factors: no dogs, AC 69°F, bed by 9:55pm. HRV 28ms, RHR 52. Awake time down to 45min. What do you want to dig into?
Steps · today
9,092
Goal 10k
Sessions · week
3/4
This week
🔥 Burned · today
487kcal
Active
Steps trend
HR Zones · this week
🔵 Z1
42min
This week
🟡 Z2-3
78min
This week
🔴 Z4-5
23min
This week
HR zones · min/week
Z1 Low
Z2-3 Moderate
Z4-5 High
Recent sessions
🏋️
Strength — Full Body
May 20 · Spring House · 217 cal · Peak HR 142
🚶
Active Recovery — Walk
May 20 · 1.59 mi · 39 min · 92 avg HR
🧘
Yoga — Wind-down
May 20 · Apple Fitness+ · 10 min · 81 avg HR
🔥
HIIT — Apple Fitness+
May 16 · Brian · 166 cal · 9 min Z4-5
🏋️
Strength — Legs + Core
May 14 · Houston Condo · 306 cal · Peak HR 157
Weight library
DB Bench Press
40 lb · hold
DB Shoulder Press
25 lb · hold
Goblet Squat
35 lb
DB RDL
→ 40 lb next
Bicep Curl
25 lb · 3×10
TG Chest Press
Level 6 → 3×30
Lat Pulldown
Setting 10
Plank
BW · 3×60s
Try:
VC
Readiness 82 — solid training day. Push session on deck at Houston Condo. 3 sessions this week, on track for your 3–4 target. What do you need?
May 21 — 10/15 habits
6-day alcohol-free 🔥
Daily habits
☀️ Morning sunlight
✓🚿 Contrast therapy
✓🌬️ Breathwork
✗🧘 Stretching
✗💧 Hydration 2L+
✓👟 Steps 10k
9,092🍷 Alcohol
0 units☕ Coffee
2 cups😰 Stress level
Wind-down habits
🕕 No food after 6:30pm
✓👓 Blue blockers on
✓🌬️ Evening breathwork
✗🧘 Evening stretch
✗📵 No screens after 9:30pm
✓🐕 Dogs not in bedroom
✓🛏️ In bed by 10pm
✓🌿 Magnesium
✓❤️ Orgasm
✓7-day habit streak
Daily habits
Wind-down habits
Daily target (9)
Try:
VC
10/15 habits yesterday — solid. Wind-down was strong: no dogs, no screens, bed by 10:30. Missing breathwork and stretching most days. Those two are your biggest levers right now. What do you want to work on?
🍽️ Calories in
2,140
Goal 2,200
Protein
148g
Goal 160g
Carbs
185g
Goal 250g
Fat
71g
Goal 80g
Calories trend
Today's running totals — May 22
1,520
Calories
104g
Protein
132g
Carbs
51g
Fat
Coach meal plan — May 22
🧠
Push day · Readiness 82. Higher protein target today. Pre-workout carbs at lunch. Anti-inflammatory dinner — salmon or similar closes both your protein gap and omega-3 shortfall. Last meal by 6:30pm: on days you hit this, HRV next morning averages +4ms. Tap ✓ Had it to log, or ↔ to log what you actually had instead.
☀️ Breakfast · ~8am
3 eggs + Greek yogurt + berries
~520 cal · 44g protein · 38g carbs · 18g fat
⚡ Pre-workout · ~11:30am
Banana + protein shake
~320 cal · 28g protein · 42g carbs · 4g fat
🥗 Lunch · ~1pm
Chicken breast + rice + mixed greens
~680 cal · 54g protein · 65g carbs · 12g fat
🐟 Dinner · by 6:30pm
Salmon + roasted veg + olive oil
~620 cal · 42g protein · 28g carbs · 32g fat
Try:
VC
Push day — protein target up to 160g. Pre-workout carbs planned at 11:30am. Salmon for dinner closes both your protein gap and omega-3 shortfall in one meal. Tap ✓ as you go, or log what you actually had. What do you need?
May 21 — 6/7 taken
Consistent week
☀️Morning stack
☀️
Vitamin D3 + K2
5,000 IU · with breakfast · immune + bone health
🐟
Omega-3 Fish Oil
2g · with breakfast · inflammation + cardiovascular
⚡
Creatine Monohydrate
5g · with breakfast · strength + muscle recovery
🌿
Turmeric + Black Pepper
500mg · with breakfast · inflammation + joint health
🌙Evening stack
🌿
Magnesium Glycinate
400mg · pre-bed · sleep quality + HRV + recovery
🌱
Ashwagandha
600mg · pre-bed · cortisol + stress + sleep
🍵
Zinc
15mg · pre-bed · immune + testosterone + recovery
10d adherence
Try:
VC
6/7 supplements taken yesterday — missed creatine. Evening stack was complete: magnesium + ashwagandha + zinc. That combo is likely driving your HRV improvements. Anything you want to adjust or add?
Daily check-in
Day —
Oura auto-sync + tap habits. Under 30 seconds.
📡 Oura sync
Paste your Oura personal access token to enable auto-sync. Get it at cloud.ouraring.com/personal-access-tokens
✓ Oura synced — last night
Manual override
☀️ Daily habits 0/5
☀️
Sunlight
🚿
Contrast
🧘
Stretching
💧
Hydration
❤️
Orgasm
🌙 Wind-down 0/8
🕕
No food 6:30
👓
Blue blockers
🌬️
Breathwork
🧘
Stretch
📵
No screens 9:30
🐕
Dogs out
🛏️
Bed by 10pm
🌿
Magnesium
🍽️ Meals
Log what you actually had. Coach meal plan is on the Diet tab.
🍳 Breakfast
⚡ Snack / pre-workout
🥗 Lunch
🐟 Dinner
☀️ Morning supplements
☀️D3 + K2○
🐟Omega-3○
⚡Creatine○
🌿Turmeric○
🌙 Evening supplements
🌿Magnesium○
🌱Ashwagandha○
🍵Zinc○
📝 Notes for coach
💾 Save tracker to KV
After Claude outputs a [TRACKER_UPDATE] block, copy it, paste below, tap Save.
✓ Check-in ready — copy and paste into Claude chat:
Paste this into your Claude chat to update the tracker + get your readiness summary.