Health Hub

64 kg

Current weight

5ft / 152cm

57 kg

Goal weight

7kg to lose

~14 wks

Estimated timeline

At 0.5kg/week

1,500 kcal

Daily calorie target

120g protein/day

This week

Weight loss progress

Log your weight in Settings

Current: 64.0kgGoal: 57kg

Lost: 0.0kg

To go: 7.0kg

Logged: 0 times

This week's nutrition

Eating style by day

Weekly goals

🏋️

3 gym sessions

Push · Pull · Legs

🔥

Blaze

Primary fat-burn session

🚴

Cyclone

Low-impact cardio and endurance

🏃

2 runs/week

Intervals + easy runs

☀️ Sunday Prep

Your weekly staples + AI-generated list from this week's meals and workouts

⭐ Weekly staples — always prep these

No staples yet — click Edit to add your weekly prep items.

Hit Generate to build your Sunday prep list from this week's plan.

🏋️ Gym Workouts

🔥 Classes & Running

📋 Running Plans

Progressive overload is the key. Track your weights every session. When you hit the top of the rep range for 2 sessions in a row, add 2.5kg and work back up. David Lloyd Purley and Beckenham both have full free weights and cable areas.

Classes

Flexible

Blaze

45 min · ~500 kcal · 85–95% HR

Your primary fat-burning session. Treadmill sprints, sled, punch bags and strength stations. Friday morning — gets the weekend off to a great start and your metabolism firing all day.

Key tips

Book the 7:20am Purley slot in advance via David Lloyd app — fills fast

Small snack the night before if you struggle with fasted morning sessions

Tue 7:00am · Purley

Cyclone

45 min · ~400 kcal · 75–90% HR

Tuesday 7am at Purley. Low-impact, high calorie burn. A great start to the working day — you'll be done by 8am. Match resistance to the instructor on all climbs.

Key tips

Banana or small snack 30 min before — no time for a full breakfast at 7am

Adjust saddle height before the warm-up starts

Flexible

Rhythm

45 min · ~400 kcal · 75–90% HR

Indoor cycling class option. Low-impact, high calorie burn. Can be scheduled flexibly throughout the week based on class availability.

Key tips

Adjust resistance to match the instructor cues

Bring water — you'll sweat more than Cyclone

Running

Flexible

Interval run

30–35 min · 6 × 2 min efforts

Run hard for 2 min, recover for 1 min easy jog. Repeat 6 times. Start with 4 and build. No gym needed — run local wherever you are. Burns more fat in less time than steady jogging.

Flexible

Easy long run

30–45 min · Conversational pace · 5–6/10

Thursday lunchtime run from home (WFH), and optionally Sunday after gym. Run slow enough to hold a full sentence. Beckenham Place Park and Purley Way are both ideal flat routes.

Flexible

Easy run

20–30 min · Easy pace · 4–5/10 effort

A gentle, conversational-pace run. Great for active recovery or adding volume without stress. No watch pressure — just move at a pace that feels comfortable.

Key tips

If you can't hold a sentence, slow down — this is meant to be easy

Perfect substitute when legs are too heavy for intervals

Flexible

Runna

20–40 min · Varies · Tracking via app

Run tracking and training through the Runna app. Flexible duration and intensity — perfect for building running consistency without fixed gym times.

Key tips

Use app for GPS tracking and pacing feedback

Can be done anytime, anywhere

Other

Flexible

Swimming

30–45 min · ~350 kcal · Low impact

Full-body low-impact cardio. Great for recovery days and joint health. Can be added as a flexible cross-training option.

Key tips

Great for recovery and active rest days

Low impact on joints — ideal for building volume without injury risk

Sync status

Checking…

Add a new running plan

No running plans yet. Add one to get started!

📚 Nutrition Guide

📅 Meal Planner

🍽️ Eating Out

📚 The guide

🥗 Standard day

🕕 Early finish

🍽️ OMAD

🥑 Keto day

🕕 Early finish this week

Thursday is always early finish (WFH). Any other days this week?

Eating by activity type

Gym / strength days — Standard three-meal plan. Protein priority. Keep carbs moderate to fuel the session and top up glycogen after.

Run days — Standard plan. Carbs matter more here — eat a small carb snack 30–60 min before a long run if needed. Replenish after.

Class days (Blaze / Cyclone / Rhythm) — Standard plan. High intensity burns through glycogen fast. Don't skip meals on class days.

WFH / Early finish days — Eating window closes by 6pm. More control over your environment. Herbal tea in the evening kills hunger without calories.

Rest days — Keto. No performance carbs needed. Low insulin all day means your body burns stored fat. Eggs, meat, fish, cheese, avocado, nuts.

Saturday (volunteer) — OMAD. You're busy all morning, so the fast happens naturally. One big meal ~1–2pm, then done for the day.

7–8am
Breakfast

Greek yogurt bowl

200g Fage Total Greek yogurt, handful of frozen berries (thawed), 1 tbsp peanut butter. Stir and go.

320 kcal22g protein2 min

🍓

12–1pm
Lunch

Tuna rice bowl

1 Tilda steamed basmati pouch, 1 tin tuna in olive oil (drained), half a cucumber sliced, squeeze of lemon, black pepper. Microwave rice, mix, done.

420 kcal42g protein5 min

🍚

3–4pm
Snack

Boiled eggs + cottage cheese

2 boiled eggs (batch-boil on Sunday), 100g cottage cheese. Zero cooking. Replaces protein powder entirely.

220 kcal25g protein0 min

🥚

6:30–7:30pm
Dinner

Chicken breast + microwave veg

1 plain chicken breast, pan-fried in olive oil + garlic + lemon 8 min each side. 1 bag microwave steam veg.

490 kcal48g protein15 min

🍗

1,450

Total kcal

137g

Protein

~22 min

Cook time

7am
Breakfast

Overnight oats

40g plain rolled oats, 150ml whole milk, 1 tbsp chia seeds. Mix the night before, grab from the fridge. Zero morning effort.

320 kcal14g protein2 min (night before)

🥣

12:30pm
Lunch

Salmon + rice pouch

1 plain salmon fillet (pan-fried 4 min each side in butter), 1 Tilda rice pouch, large handful of spinach with olive oil and lemon.

510 kcal40g protein8 min

🐟

5–5:30pm
Dinner

Turkey mince stir-fry

150g plain turkey mince, 1 bag frozen stir-fry veg. Cook mince 8 min, add frozen veg 4 min. Season with coconut aminos + sesame oil. No rice.

410 kcal42g protein12 min

🥢

1,240

Total kcal

96g

Protein

~25 min

Cook time

After 6pm: Herbal tea or sparkling water only. Peppermint or chamomile.

One meal · Around 1–2pm after volunteering

200g plain chicken breast

Pan-fried · 45g protein · ~300 kcal

2 Tilda rice pouches

Carbs + energy · ~360 kcal

Large mixed salad

Spinach, cucumber, tomato · ~50 kcal

1 whole avocado + olive oil

Healthy fats · ~250 kcal

200g Greek yogurt

Dessert · 20g protein · ~160 kcal

Boiled eggs (optional top-up)

If protein feels short · 2 eggs = 12g protein

OMAD tips

Black coffee or tea in the morning is fine — won't break your fast

Drink plenty of water beforehand to take the edge off hunger

Only use OMAD on rest days — training days need steady fuel

~1,200

Total kcal

~110g

Protein

~15 min

Cook time

8am
Breakfast

Scrambled eggs + smoked salmon + avocado

3 eggs scrambled in butter, 2 slices smoked salmon, half an avocado. No toast.

480 kcal35g proteinKeto

🥑

1pm
Lunch

Chicken thigh + feta salad

2 plain chicken thighs, big bowl of spinach, 40g feta crumbled, olive oil + lemon dressing. No carbs, very filling.

450 kcal40g proteinKeto

🥗

4pm
Snack (opt)

Cheese + plain nuts

30g cheddar, small handful of almonds or walnuts. Zero effort.

200 kcal8g proteinKeto

🧀

6:30pm
Dinner

Salmon + courgette in crème fraîche

1 salmon fillet pan-fried 4 min each side in butter, 1 courgette sliced and sautéed with garlic, full-fat crème fraîche dolloped on top.

430 kcal38g proteinKeto

🐟

1,560

Total kcal

121g

Protein

~20 min

Cook time

Keto rules: Eat freely from eggs, meat, fish, cheese, cream, avocado, nuts, all non-starchy veg. Avoid bread, rice, pasta, oats, fruit (except berries), anything with sugar.

Your eating approaches

🥑

Keto

Under 20–50g carbs · Rest days

Switches your fuel source from glucose to fat (ketones). Keeps insulin low, maximises fat burning, teaches metabolic flexibility.

Eat: Eggs · Meat · Fish · Cheese · Avocado · Non-starchy veg
Avoid: Bread · Rice · Pasta · Oats · Fruit (berries OK) · Sugar

🍽️

OMAD — One Meal a Day

20–23 hour fast · Saturdays

Fast all day, eat one large nutrient-dense meal around 1–2pm. Your volunteering makes the fast happen naturally. Big calorie deficit, autophagy kicks in after 16 hours.

Never OMAD before a training session.

🕕

Early Finish

Eating window closes by 6pm · Thursdays

All food done by 6pm. No commute, full control. Improves deep sleep and HRV — eating early is a longevity act, not just a diet trick.

After 6pm: water, black coffee, or herbal tea only.

🥗

Standard Day

Training days · High protein

Balanced meals timed around your workouts. Protein at every meal, carbs earned through training. 120–140g protein target daily.

See the Standard Day tab for your full meal structure.

Key nutrients

💪

Protein — 120–140g per day

The building block of muscle. Without enough, you lose muscle instead of fat even in a deficit. Top sources: Greek yogurt · Chicken · Eggs · Tuna · Salmon · Cottage cheese

🥦

Fibre — 25–35g per day

Slows digestion, feeds gut bacteria, blunts blood sugar spikes. UK average is under 20g/day. Easy wins: spinach, avocado, chia seeds, frozen veg.

💧

Hydration — 2–3L per day

Add 500ml per gym session or Blaze. Electrolytes matter on keto days — salt your food, add a pinch of sea salt to water if training hard.

Fasting approaches

16:8

Fast 16 hours, eat within an 8-hour window. Most popular approach. Easy to sustain long-term.

Most popular

18:6

Fast 18 hours, eat within 6. Deeper ketosis than 16:8. Your Early Finish days are roughly this.

Your Thursdays

OMAD (23:1)

Fast 23 hours, one meal. Best for fat loss on low-activity days. Significant autophagy benefits.

Your Saturdays

The key insight — Fasting works because it lowers insulin. When insulin is low, your body can access stored body fat for energy.

UPF and sugar — what to cut

5 swaps to make

Protein powder

Emulsifiers, sweeteners, artificial flavours

→

2 boiled eggs + 100g cottage cheese

Same protein, zero additives.

Pre-marinated chicken

Sugar, modified starch, flavour enhancers

→

Plain chicken + olive oil, garlic, lemon

Season yourself. 30 seconds.

Soy sauce

High sodium, additives and sugar

→

Coconut aminos

Just coconut sap and salt.

Philadelphia cream cheese

Contains guar gum, carob gum, additives

→

Full-fat crème fraîche or Boursin

Just cream and cultures.

Always clean — keep these

Clean

Eggs, plain meat, plain fish

Never need to check a label

Clean

Fage Total Greek yogurt

Just milk and live cultures

Clean

Tinned tuna or salmon

Avoid flavoured varieties

Clean

Proper cheese (cheddar, feta)

Milk, salt and cultures only

Clean

Olive oil, butter, lemon, herbs

Your seasoning toolkit

Cut these — hidden sugar

All added sugar, honey, maple syrup

Fruit juice — even fresh-squeezed

Flavoured yogurts and oat packs

Granola — almost always sugar-heavy

Protein bars — sugar in disguise

Bottled sauces (ketchup, BBQ, sweet chilli)

The one-ingredient rule

If a product has more ingredients than you can count on one hand, put it back

Sugar cravings peak at days 3–7 then drop sharply — push through the first week

1–2 squares of 85%+ dark chocolate is a clean, low-sugar way to satisfy a sweet craving

📅 Meal Plan

📖 My Recipes

—

Avg daily calories

—

Avg daily protein

2

Keto days

Fri / Sun

1

Early finish days

Thu WFH

Eating out guide

The golden rules — apply anywhere

🥩

Protein first

Always anchor your order around a clean protein — grilled meat, fish, eggs. Everything else is a side.

🫒

Ask about sauces

Most hidden sugar lives in sauces and dressings. Ask for dressings on the side, swap glazes for olive oil and lemon.

🥗

Swap the starch

Most restaurants will swap chips or rice for salad, extra veg or a side of greens. Just ask.

🚫

Skip the bread basket

Ask the server not to bring it, or move it to the far end of the table.

🍷

Drinks matter

Sparkling water, still water, or dry wine (small glass). Avoid soft drinks, cocktails, fruit juices.

🍮

Pudding strategy

A cheese board is almost always the cleanest dessert option. Share if possible.

By cuisine type

Tap a cuisine to see what to order, what to avoid, and smart swaps

✓ Order this

Grilled fish or seafood

Beef carpaccio or prosciutto as a starter

Bistecca — simply grilled with herbs

Insalata mista — olive oil and lemon on the side

Burrata with tomatoes

Cheese board instead of dessert

✗ Avoid

Creamy pasta sauces

Bread basket

Tiramisu, panna cotta

Risotto — high GI

Pizza — refined flour

↔ Smart swaps

Pasta → grilled protein with the sauce, no pasta

Creamy sauce → tomato-based or aglio olio

Dessert → Formaggi or fresh berries

✓ Order this

Sashimi — raw fish, no rice

Edamame as a starter

Yakitori (grilled chicken — salt, not tare)

Miso soup

Salmon or tuna nigiri

✗ Avoid

Teriyaki glaze — high sugar

Tempura — battered and deep-fried

Katsu curry

Mochi ice cream

↔ Smart swaps

Sushi rolls → sashimi

Teriyaki glaze → ask for shio (salt)

✓ Order this

Tandoori dishes — marinated in yogurt and spices

Saag (spinach) — with paneer or chicken

Grilled seekh or sheesh kebabs

Dal (lentils)

✗ Avoid

Korma and tikka masala

Naan bread

Mango chutney — very high sugar

↔ Smart swaps

Naan → no bread, or small plain roti

Korma → jalfrezi or bhuna

✓ Order this

Larb — minced meat salad, herbs, lime

Tom yum soup — clear broth, prawns

Steamed or grilled fish with chilli and lime

✗ Avoid

Pad Thai — noodles with sugar

Sweet and sour dishes

Sticky rice

↔ Smart swaps

Pad Thai → stir-fried veg and protein, no noodles

✓ Order this

Steamed fish — ginger and spring onion

Stir-fried greens — bok choy, kai lan

Roast duck or crispy pork (no sugary plum sauce)

✗ Avoid

Sweet and sour — one of the highest sugar dishes

Hoisin, plum and oyster sauces

Egg fried rice

↔ Smart swaps

Sugary sauces → soy and ginger, or ask for no sauce

✓ Order this

Steak — simply grilled

Grilled salmon or sea bass

Roast dinner — meat and veg, skip Yorkshire and stuffing

✗ Avoid

Fish and chips — battered UPF

Pies — pastry is refined flour

Sticky toffee pudding

↔ Smart swaps

Chips → side salad or seasonal veg

Burger bun → no bun, mustard not ketchup

✓ Order this

Mezze — hummus, olives, grilled halloumi

Whole grilled fish — sea bream, sea bass

Greek salad — feta, olives, tomato, cucumber

Tzatziki — yogurt, cucumber, garlic

✗ Avoid

Spanakopita and bougatsa — pastry

Baklava and loukoumades

Pitta bread

↔ Smart swaps

Pitta with mezze → eat dips with crudités

This is the cleanest cuisine — order freely from the grill

✓ Order this

Fajitas — grilled meat and peppers, hold the tortilla

Ceviche — raw fish, lime, chilli

Guacamole

✗ Avoid

Nachos — UPF corn chips

Flour tortillas

Margaritas — sugar-heavy

↔ Smart swaps

Tortilla wrap → burrito bowl with no wrap

Margarita → sparkling water with lime

✓ Order this

Eggs any style — poached, scrambled, fried in butter

Smoked salmon with eggs or avocado

Full breakfast — eggs, bacon, sausage (no toast)

Black coffee, flat white — no syrups

✗ Avoid

Pancakes, waffles

Granola bowls

Flavoured lattes and syrups

Croissants, pastries, muffins

↔ Smart swaps

Toast → no bread, extra eggs or avocado

Flavoured latte → flat white or americano

What to actually say to the waiter

Swapping sides

"Could I swap the chips for a side salad or seasonal vegetables please?"

Dressings and sauces

"Could I have the dressing on the side please? And do you have olive oil and lemon?"

Bread basket

"We'd love to skip the bread basket today, thank you."

Protein without the carbs

"Could I have the salmon with extra vegetables instead of the rice please?"

🥕 My kitchen

🛒 Shopping list

Import from Ocado

🧊 Fridge

❄️ Freezer

🗄️ Cupboard

🍎 Counter

This week's meal planner ingredients

Auto-generated from your current meal planner — updates when you change meals

Visit your Meal Planner first, then come back and hit Refresh.

0 / 0 ticked

Protein

Plain chicken breast

Fresh or frozen, no marinade

Chicken thighs

Skin on for keto days

Plain turkey mince

Lean, quick to cook

Salmon fillets

Fresh or plain frozen

Tinned tuna

In olive oil or spring water

Smoked salmon

For keto breakfasts

Eggs (12+)

Free-range · Use freely

Cottage cheese

Replaces protein powder

Dairy & fats

Fage Total Greek yogurt

Just milk + cultures

Whole milk

Check: just milk

Full-fat crème fraîche

Replaces cream cheese

Cheddar (block)

Not processed slices

Feta

Milk, salt, cultures only

Unsalted butter

Just cream

Avocados ×4

Buy at different ripeness

Extra virgin olive oil

Main cooking fat

Carbs & kitchen

Plain rolled oats

Just oats — nothing else

Tilda Steamed Basmati

Ingredient: just rice

Coconut aminos

Replaces soy sauce

Chia seeds

Add to overnight oats

Plain mixed nuts

Almonds, walnuts — unsalted

Peanut butter (100%)

Just peanuts — check label

Sesame oil

Just sesame — for stir-fry

85%+ dark chocolate

1–2 squares for cravings

Veg & fruit

Frozen berries

100% fruit, no sugar added

Frozen stir-fry veg

Check: just vegetables

Frozen steam-bag veg

Broccoli, green beans etc

Baby spinach (bag)

Use all week

Cucumber & tomatoes

Salad base

Courgettes ×2

For keto dinners

Garlic bulb

Seasoning base

Lemons ×4

On everything

Supermarket shortcuts

Meat, fish, eggs, veg — never need to check a label. Just buy and cook.

Dairy: label should say milk (or cream) + cultures. Nothing else.

Tinned fish: fish + water or olive oil + salt only. Reject anything else.

Batch-boil 6 eggs on Sunday — grab them cold all week as zero-prep protein

🌅 Daily Rituals

💊 Supplements

🌅

Morning routine

~12 minutes · Before breakfast

01

Check your Whoop recovery

Before you do anything else. Green, yellow or red determines today's training intensity. Takes 30 seconds.

1 min

02

Hydrate immediately

500ml water before coffee. You wake up mildly dehydrated every day — this alone improves energy, focus and reduces false hunger.

1 min

03

5 min mobility flow

Hip circles, thoracic rotations, neck rolls, shoulder rolls, cat-cow. On gym days this primes joints before lifting. On rest days it keeps you supple.

5 min

04

Natural light exposure

Step outside or sit by a window for 5–10 min. Anchors your circadian rhythm, improves cortisol curve, and makes falling asleep easier that night. Especially important on WFH days.

5 min

05

Protein-first breakfast

Whatever day type you're on — hit protein early. A high-protein breakfast reduces cravings for the rest of the day and stabilises blood sugar.

See meal plan →

🌙

Evening routine

~15 minutes · 60–90 min before bed

01

Prep tomorrow

If it's a breakfast oats day, make overnight oats now. Batch-boil eggs if needed. Lay out your gym kit. Removes all friction from the morning.

5 min

02

10 min stretch or foam roll

Focus on what's tight: after leg day — quads, hamstrings, calves. After push day — chest, pecs. After running — hip flexors, IT band. After Blaze — everything. Activates parasympathetic recovery.

10 min

03

Dim lights and screens

Blue light suppresses melatonin for up to 2 hours. Switch to warm lighting, use night mode on your phone, or put it face-down. Your Whoop HRV will thank you within days.

From 9pm onwards

04

Herbal tea (if needed)

Peppermint, chamomile or valerian root tea. On early-finish days this replaces the urge to snack after 6pm. Valerian in particular supports deeper sleep and higher HRV.

Optional

05

Cool, dark room for sleep

18–19°C is optimal for deep sleep. Blackout blinds or an eye mask meaningfully improve sleep quality. Aim for 7–9 hours — this is when fat metabolism and muscle repair actually occur.

Every night

💡 Use the Today tab to tick off your routine as you go — it resets each morning. Items are editable.

Routine tweaks by day

Based on your current weekly plan — AM prep and PM recovery tips tailored to each workout.

🔴 My Kit

🫀 Whoop

🌿 Longevity

Green · 67–100%

Well recovered — go for it

Your HRV is high, sleep debt is low, and your body is primed to perform and adapt. This is your day to push hard.

Do this

✓ Gym: this is your day to attempt progressive overload — add weight
✓ Blaze: go all out on every cardio station
✓ Running: push the pace on intervals, extend the long run
✓ Try a new lift, heavier set, or longer run than last week
✓ Good nights follow good days — protect sleep anyway

Yellow · 34–66%

Moderate recovery

Your body is coping but not fully restored. Train, but be smart about intensity. This is your most common score.

Do this

✓ Gym sessions: proceed as planned, but don't chase PRs
✓ Blaze: attend — but hold back 10–15% on cardio stations
✓ Running: complete the session at the lower end of your effort range
✓ Prioritise 8h sleep tonight and hit protein target
✓ Extra focus on warm-up and cool-down

Red · 0–33%

Poor recovery — protect the body

Your body is still repairing. Training hard today risks injury, illness and sets back progress. A lighter day now means a better week overall.

Do this instead

✗ Skip heavy lifting — swap for a 20–30 min walk outside
✗ Skip Blaze — attend Cyclone at 60% effort instead, or rest
✗ Skip interval run — do an easy 20 min jog or walk only
✓ Foam roll, stretch, or do 15 min of yoga / mobility work
✓ Eat at or slightly above your calorie target to aid repair
✓ Get to bed an hour earlier than usual — sleep is the fix

Understanding your Whoop numbers

HRV (Heart Rate Variability)

The most important metric. Higher HRV = better recovered nervous system. Your personal baseline matters more than absolute numbers — look for trends over time, not day-to-day comparison.

Resting Heart Rate (RHR)

Measured during sleep. A spike of 3–5+ bpm above your baseline means your body is stressed — illness, alcohol, bad sleep, or overtraining. Red flag if it stays elevated for multiple days.

Strain score

Blaze will register 15–18+ strain. Cyclone 12–16. Gym sessions 8–14. Running 10–16 depending on effort. Aim for a weekly strain of 50–70 — above 80 without rest risks overtraining.

Sleep performance

Aim for 85%+ sleep performance consistently. Deep sleep and REM are where muscle repair and fat metabolism happen. Early eating (your 6pm days) directly improves sleep quality and HRV.

Making Whoop work for your plan

📍

Wear placement: Upper arm bicep band gives more accurate readings during wrist-heavy workouts (Blaze, lifting). Wrist is fine for running and rest days. Switch between them as needed.

⏰

Check score on waking: Look at your recovery before deciding how hard to push that day. It takes 2 minutes and prevents training into a hole.

🍽️

Early eating improves HRV: Your Thursday WFH early-finish day directly benefits your Whoop score — eating by 6pm gives your gut time to settle before sleep, improving deep sleep duration and HRV.

📈

Track trends not days: One red day is fine. Three or more red days in a row is a signal to reduce training volume for the week and prioritise recovery before pushing again.

🏃

Zone 2 cardio

Your Thursday lunchtime run and Sunday optional run are Zone 2 — the single most researched form of exercise for longevity. It builds mitochondrial density, improves insulin sensitivity, and trains your heart. At 5ft, your Zone 2 heart rate is roughly 120–140 bpm. If you can hold a conversation, you're in Zone 2.

💪

Strength training

Muscle mass is the strongest predictor of longevity past 40. Your three weekly gym sessions directly build this. Squats, deadlifts and rows are the most impactful. Aim to be lifting heavier every month — progressive overload is the mechanism.

😴

Sleep quality

Poor sleep accelerates biological ageing faster than almost anything else. Your Whoop tracks this daily. 7–9 hours consistently. Your early-eating days on Wed and Thu directly improve deep sleep — eating by 6pm is a longevity act, not just a diet trick.

🥩

Protein & real food

Cutting UPF and sugar is one of the highest-impact longevity decisions you can make. Processed food drives chronic inflammation — the underlying mechanism behind most age-related disease. Your clean shopping list removes this almost entirely.

🧘

Stress & recovery

Chronic stress elevates cortisol, suppresses immunity and accelerates cellular ageing. Your volunteering on Saturdays has genuine longevity benefit — social purpose is strongly linked to a longer lifespan. Don't underestimate rest days.

☀️

Light & circadian rhythm

Morning light exposure sets your circadian clock, which governs hormone rhythms, immune function and metabolic health. 5–10 min outside within an hour of waking is one of the cheapest longevity interventions that exists.

Weekly longevity checklist

Check off each week — resets on page reload

Supplements worth considering

Always check with your GP before starting any supplement. These are evidence-backed and relevant to your goals.

Vitamin D3 + K2

Strongly recommended in the UK — most people are deficient. Supports bone health, immunity, mood and muscle function. K2 ensures calcium goes to bones, not arteries.

Magnesium glycinate

Taken before bed. Improves deep sleep quality, reduces muscle cramps post-training, and supports HRV. Most people training regularly are mildly deficient.

Omega-3 (fish oil)

Anti-inflammatory, supports cardiovascular health, brain function and joint recovery. Your salmon-heavy meal plan provides some — a supplement tops it up. Look for 2–3g combined EPA/DHA daily.

Creatine monohydrate

One of the most studied supplements in existence. 3–5g daily supports strength gains, muscle retention during fat loss, and increasingly linked to cognitive longevity. Safe long-term.

Collagen + Vit C

Taken 30–60 min before training. Supports tendon and joint health — especially relevant given your running volume. Vitamin C is needed for collagen synthesis to work.

👤 Profile & Weight Goals

Starting weight (kg)

Goal weight (kg)

Daily calorie target

Daily protein target (g)

🔑 Anthropic API Key

Required for AI-powered meal suggestions. Stored locally only — never sent anywhere except Anthropic.

No API key configured yet

Get your key at console.anthropic.com/keys — create an account, click Create Key, paste it above.

💾 Data Management

Export all data

Download your weight log, meal plan, and settings as JSON

Reset weight log

Clears all weight, waist and hip entries — cannot be undone

Reset meal plan

Restores the default weekly meal plan — your custom meals are kept

ℹ️ About

AppHealth Hub

Hosted atellespy.github.io/health-hub

Data saved toGoogle Drive (health_hub_data.json)

Built withCowork · Claude · Kinetic Ethereal v2.0