YourChart.net

My Health Dashboard

A personal analysis of my biomarker trends and lifestyle plan.

Profile & Key Metrics

Age

--

Height

6' 3"

Current Weight

-- lbs

BMI ?

Body Mass Index (BMI) is a measure of body fat based on height and weight. It's a general screening tool.

--

(Healthy: 18.5-24.9)

Avg. Sleep ?

The average sleep duration calculated from your logged entries. 7-9 hours is generally recommended for adults.

-- hrs

SpO2 ?

Blood oxygen saturation (SpO2) measures the percentage of oxygen in your blood.

-- %

(Normal: 95-100%)

Pulse Rate ?

Your pulse rate, measured in beats per minute (BPM). A normal resting heart rate is 60-100 BPM.

-- BPM

Phase 1: My Health Story

6-Year Trend Dashboard

Test Name Apr 2019 Jun 2022 Aug 2023 Jun 2025 Normal Range 6-Year Trend

My Lab Readout

Your multi-year data tells a clear story with two main themes: a persistent challenge with cholesterol and a proven track record of success in metabolic health.

The Primary Challenge is your LDL ("bad") cholesterol, which has been consistently high since 2019 and has slowly increased over time. This is the most important area to focus on.

A Critical Clue is the "U-Turn" of your HDL ("good") cholesterol. It significantly improved from 2019 to 2023, proving it's responsive to lifestyle, but has since dropped. This suggests a change in habits during that period.

A Major Success is your metabolic health. You successfully managed your blood sugar from a prediabetic state to a healthy range, and your triglycerides are excellent. This shows your ability to make impactful, positive changes.

My Health Goals

🎯 Lower LDL & ApoB

Reduce the amount of "bad" cholesterol particles in the blood through diet and exercise.

🎯 Raise HDL

Increase the "good" cholesterol that helps clear out the bad kind, primarily through healthy fats and cardio.

🎯 Maintain Metabolic Health

Continue the excellent blood sugar control and low triglycerides you've already achieved.

🎯 Continue Weight Trend

Build on the initial positive downward trend in weight.

Diet Habits & Optimization Plan

This is your current baseline of daily habits. The goal is to move items from the "Consider Optimizing" and "Eliminate" categories into the "Keep Doing" category over time.

✅ Keep Doing (The Good Habits)

  • Daily Smoothie: Packed with fiber (berries, greens, oats, psyllium) and healthy fats (avocado, almond butter).
  • Daily Snacks: High-fiber oats, high-protein Greek yogurt & cottage cheese, and omega-3 rich sardines are all excellent choices.
  • Dinner Foundation: Using lean proteins (salmon, chicken, lean ground turkey) and whole-grain pasta as a base is perfect.
  • Consistent Exercise: A great mix of cardio (swimming, yoga) for HDL and resistance training for metabolic health.

🤔 Consider Optimizing (The OK Habits)

  • Flavored Protein Powder: It's low in saturated fat, but the 5g of added sugar is a small, daily factor. Optimization: Switch to an unflavored version.
  • Parmesan Cheese: Adds great flavor, but can be a source of saturated fat if the portion is large. Optimization: Use it as a garnish (1-2 tbsp), not a primary ingredient.
  • Panko Breadcrumbs: Low in fat/sugar, but it's a refined carb with little fiber. Optimization: Use sparingly for texture on baked foods.
  • Lean Steak: A good source of protein and iron, but even lean cuts have more saturated fat than chicken or fish. Optimization: Enjoy as an occasional meal.

❌ Eliminate (The Bad Habits)

  • Coconut/Palm Oil Butters: These are major hidden sources of saturated fat that directly raise LDL. Optimization: Eliminate completely. Cook with olive or avocado oil instead.
  • Sugary Sauces (Honey Glaze, etc.): These are sources of concentrated added sugar that can negatively impact cholesterol. Optimization: Replace with homemade versions using herbs, spices, and lemon.
  • Processed Meats (e.g., Sausage): Even poultry versions are often high in saturated fat and sodium. Optimization: Swap for whole, unprocessed chicken or fish.
  • Fast Food (Wraps, Dressings): Often extremely high in saturated fat, sodium, and sugar, even when they sound healthy. Optimization: Best to avoid entirely.

Exercise Habits & Optimization Plan

Foundation: Cardiovascular Exercise

  • Your Activities: Swimming, Hot Yoga, Biking.
  • Why It's Key: Consistent aerobic exercise is the single most effective way to raise your "good" HDL cholesterol. It also helps with weight management and overall heart health.
  • Goal: Aim for 3-5 sessions per week, lasting 30-60 minutes each.

Complement: Resistance Training

  • Your Activities: Upper and lower body gym workouts.
  • Why It's Key: Building and maintaining muscle improves your body's metabolic health and how it processes sugar and fat, which can indirectly help lower LDL.
  • Goal: Aim for 2 full-body sessions per week, or continue your upper/lower split.

💡 Optimization Strategy

  • Focus on "Zone 2": For at least 2 cardio sessions a week, aim for a "Zone 2" intensity—a pace where you can still hold a conversation. This is the optimal zone for building aerobic endurance and improving mitochondrial health.
  • Consistency Over Intensity: The most important factor is consistency. Hitting 4 workouts a week at a moderate intensity is far better than one extremely intense workout that leaves you too sore to train again.