Command Overviewevery signal, one screen
Composite 84 · Top 6% for 21yo males · 67 markers under instrumentation · last sync 06:31
Composite Score
PS-84+3 /30d
Posthuman Score84Top 6% for 21yo males
Long
87
+2Vita
82
+4Aest
79
+1Cogn
84
+3Perf
88
+5Pillar Geometry
5-AXIS30D Δ ALL POSITIVE
Aesthetics (79) is the binding constraint. Cut to 10.5% BF by Sep 1 lifts the composite to a projected 87.
Today — Live Vitals
T+0readiness 92% · green
HRV (night)
94ms
+6 vs 7d avgResting HR
47bpm
all-time low bandSleep
7:42h
score 86 · deep 1:54Glucose (avg)
91mg/dL
stable · fasting 88Strain (yday)
16.8/21
squat PR sessionSteps (yday)
12,840
812 active kcalscheduled today
Lower — squat 5x5 @ 105 kg target · 17:00 · then sauna 20 min
HRV — 90 Days
rMSSD+18 ms
Resting HR — 90 Days
RHR−7 bpm
Sleep Score — 90 Days
SLPTHE BOTTLENECK
Protocol Adherence — 120 Days
HEAT5 TRACKED HABITS / DAY
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more
Streaks & Habits
30D- Full stack taken10d90%
- Trained (lift / run / fast-walk)2d93%
- No screens after 22:002d70%
- Morning sunlight ≥ 10 min4d67%
- Protein ≥ 1.8 g/kg (or fast)120d100%
Focus Queue
NEXTRANKED BY ENGINE
- 01Sleep consistency
Only pillar input below target. ±48 min bedtime stdev vs ±30 goal.
Bedtime stdev→ ± 30 min - 02Morning sunlight adherence
67% on E-008 vs 90% needed for a clean read.
AM light ≥ 10 min→ 90% - 03Omega-3 index
7.2% vs 8.0 target. Last marker off-target on the whole panel.
Omega-3 index→ ≥ 8.0% - 04Aesthetics pillar
79 is the lowest pillar. Body fat 12.4% → 10.5% by Sep 1.
BF% (DEXA)→ 10.5%
Correlation Engine
NIGHTLYPAIRED DAILY SERIES
| Driver | Outcome | Effect | r | n | Conf. |
|---|---|---|---|---|---|
| Deep sleep > 1:45 | Next-day Focus Index | +9.2 pts | 0.61 | 104 | high |
| Screens after 22:00 | Sleep score | −7.4 pts | -0.55 | 98 | high |
| Sunday 24h fast | Monday morning HRV | +3.8 ms | 0.44 | 16 | medium |
| Morning sunlight ≥ 10 min | Sleep onset latency | −3.1 min | -0.38 | 57 | medium |
| 40g+ protein breakfast | PM lift session volume | +6.3% | 0.41 | 71 | medium |
| Alcohol (any) | HRV next 2 nights | −11 ms | -0.72 | 9 | early |
| Interval day (Z4-Z5) | Same-night deep sleep | +8 min | 0.33 | 38 | medium |
| Eating window > 12h | Overnight glucose | +3.2 mg/dL | 0.36 | 88 | medium |
Active Experiments
N=1- E-007day 21/30No sugar after 18:00
Overnight glucose −4 mg/dL; deep sleep +9 min avg
- E-008day 9/30Morning sunlight ≥ 10 min before 09:00
Latency −3 min on compliant days (early signal)
- E-009day 87/108Fulvic mineral complex AM
HRV +3 ms vs control window; energy +0.8
Today's Stack
AM/PM- Creatine Monohydrate5 g · Breakfast
- Vitamin D3 + K2 (MK-7)5000 IU + 120 mcg · Breakfast
- Omega-3 (EPA/DHA)2 g (1.2/0.8) · Dinner
- Magnesium Glycinate400 mg · Bed
- Collagen Peptides + Vitamin C15 g + 500 mg · Pre-training
- Fulvic Mineral Complex10 mL · Wake
- +2 more · adherence streak 10d
Biomarker Watchlist
TOP-12| Marker | Value | Optimal | Trend | Status |
|---|---|---|---|---|
| HbA1c | 5.0 % | < 5.4 | optimal | |
| ApoB | 72 mg/dL | < 80 | optimal | |
| hs-CRP | 0.5 mg/L | < 1.0 | optimal | |
| Vitamin D | 48 ng/mL | 40-60 | optimal | |
| Testosterone | 742 ng/dL | 600-900 | optimal | |
| Omega-3 Index | 7.2 % | > 8.0 | good | |
| HRV (7d avg) | 92 ms | > 80 | optimal | |
| VO2 Max | 54.1 mL/kg/min | > 50 | optimal | |
| Sleep Score (7d) | 84 | > 85 | good | |
| Avg Glucose | 92 mg/dL | 80-100 | optimal | |
| Reaction Time | 214 ms | < 230 | optimal | |
| Focus Index | 78 | > 75 | good |
Event Stream
UNIFIED LOG| When | Source | Event | Impact |
|---|---|---|---|
| 06-09 07:12 | engine | Composite recalculated 84 overall (+1). Performance overtook Longevity as strongest pillar. | Overall +1 |
| 06-09 06:31 | watch | Sleep synced 7h 42m, score 86. Deep 1:54, REM 1:48, latency 9 min. Bed 22:41 → wake 06:31. | |
| 06-09 06:35 | engine | Readiness 92% — green HRV 94 ms (+6 vs 7d), RHR 47, recovery cleared for heavy lower session. | |
| 06-08 21:48 | manual | No screens after 22:00 ✓ Read 40 min instead. Day 6 streak. | Sleep driver |
| 06-08 19:55 | n8n | Dinner logged via pipeline Ribeye 350g, carrots in tallow, sauerkraut. 940 kcal, 68g protein. Photo → GPT parse → Supabase. | |
| 06-08 17:05 | watch | Lower — squat day Squat 5x5 @ 102.5 kg (PR), RDL 3x8 @ 120, sled. 62 min, avg HR 132, strain 16.8. | Performance +0.4 |
| 06-08 09:12 | manual | Reaction test — personal best 214 ms median across 5 trials, −4 ms WoW. | Cognition +0.6 |
| 06-08 07:31 | manual | Full stack taken All 8 items. Adherence 93% trailing 30d. | |
| 06-08 07:05 | manual | Morning sunlight ✓ 14 min Walk before breakfast. E-008 day 8. | E-008 adherence 67% |
| 06-07 21:10 | engine | E-007 checkpoint — day 21 of 30 No sugar after 18:00. Adherence 95%. Overnight glucose −4 mg/dL, deep sleep +9 min vs baseline. | Vitality +0.5 |
| 06-07 19:05 | manual | Sunday fast complete — 24:10 Dinner → dinner. End glucose 74, ketones 1.8 mmol. 90-min walk + sauna during. | |
| 06-07 08:02 | watch | Z2 run 8.2 km @ 5:44/km, avg HR 142, nasal only. VO2 max estimate → 54.1. | Performance +0.3 |
7d avgs:HRV 91 msRHR 47 bpmSleep 7:20Steps 13,705Protein 177 gGlucose 92 mg/dLsessions this week: 6 of 6