Logbookthe unified event stream

Every source writes here: Watch syncs, the n8n meal pipeline, lab imports, the score engine, coach insights, manual entries.

Sample

Events (window)

May 5 → today

Watch Syncs

sleep + workouts

Pipeline (n8n)

meals, deploys

Engine Events

scores, experiments

Lab Imports

quarterly panels

Coach Insights

auto-surfaced

Event Stream

ALL SOURCES

NEWEST FIRST

Timestamp	Source	Kind	Event	Detail	Impact
2026-06-09 · 07:12	engine	score	Composite recalculated	84 overall (+1). Performance overtook Longevity as strongest pillar.	Overall +1
2026-06-09 · 06:31	watch	sleep	Sleep synced	7h 42m, score 86. Deep 1:54, REM 1:48, latency 9 min. Bed 22:41 → wake 06:31.
2026-06-09 · 06:35	engine	readiness	Readiness 92% — green	HRV 94 ms (+6 vs 7d), RHR 47, recovery cleared for heavy lower session.
2026-06-08 · 21:48	manual	habit	No screens after 22:00 ✓	Read 40 min instead. Day 6 streak.	Sleep driver
2026-06-08 · 19:55	n8n	meal	Dinner logged via pipeline	Ribeye 350g, carrots in tallow, sauerkraut. 940 kcal, 68g protein. Photo → GPT parse → Supabase.
2026-06-08 · 17:05	watch	workout	Lower — squat day	Squat 5x5 @ 102.5 kg (PR), RDL 3x8 @ 120, sled. 62 min, avg HR 132, strain 16.8.	Performance +0.4
2026-06-08 · 09:12	manual	cognition	Reaction test — personal best	214 ms median across 5 trials, −4 ms WoW.	Cognition +0.6
2026-06-08 · 07:31	manual	stack	Full stack taken	All 8 items. Adherence 93% trailing 30d.
2026-06-08 · 07:05	manual	habit	Morning sunlight ✓ 14 min	Walk before breakfast. E-008 day 8.	E-008 adherence 67%
2026-06-07 · 21:10	engine	experiment	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
2026-06-07 · 19:05	manual	fast	Sunday fast complete — 24:10	Dinner → dinner. End glucose 74, ketones 1.8 mmol. 90-min walk + sauna during.
2026-06-07 · 08:02	watch	workout	Z2 run	8.2 km @ 5:44/km, avg HR 142, nasal only. VO2 max estimate → 54.1.	Performance +0.3
2026-06-06 · 10:15	watch	workout	Intervals 4x4 + lower B	4x4 min @ 5K effort (last rep 3:58/km), hip thrust 3x8 @ 160. Strain 18.2.
2026-06-05 · 11:20	labs	bloodwork	Quarterly panel imported (P-2026-06)	55 markers. ApoB 72 (−6), hs-CRP 0.5, HbA1c 5.0, testosterone 742 (+27), omega-3 7.2.	Longevity +2
2026-06-05 · 06:40	watch	sleep	Sleep synced — flagged	6h 58m, score 74. Late screens detected (23:40 bed). Coach flagged the pattern.
2026-06-04 · 18:20	coach	insight	Coach: protein front-load confirmed	Lift volume +6.3% on 40g+ breakfast days (r=0.41, n=71). Pushed to focus queue.
2026-06-03 · 07:45	n8n	meal	Breakfast logged via pipeline	4 eggs in tallow, A2 cheese, blueberries + honey. 880 kcal, 52g protein.
2026-06-02 · 17:08	watch	workout	Upper — push	Bench 4x6 @ 87.5, OHP 5x5 @ 57.5, dips +25kg. 64 min.
2026-06-01 · 08:00	engine	experiment	E-008 started — morning sunlight	≥10 min before 09:00, 30 days. Primary metric: sleep onset latency.
2026-05-31 · 20:30	manual	fast	Sunday fast complete — 24:30	Salt fixed hour-20 headache. HRV +3 next morning.
2026-05-30 · 09:30	manual	body	DEXA scan	BF 12.4% (−0.4), lean mass 66.2 kg (+0.6 this month), bone density 1.31 g/cm².	Aesthetics +1
2026-05-29 · 17:10	watch	workout	Intervals 5x3	Hot day, HR drift to 171 avg on reps. Recovery still green next morning.
2026-05-28 · 08:15	coach	insight	Coach: alcohol correlation surfaced	−11 ms HRV across 2 nights per exposure (n=9). Logged to correlations.
2026-05-26 · 07:30	engine	score	Monthly pillar review	Longevity 87 (+2), Vitality 82 (+4), Aesthetics 79 (+1), Cognition 84 (+3), Performance 88 (+5).
2026-05-25 · 09:00	manual	training	Block 5 started — Strength Accumulation	5 weeks. Squat/bench +5 kg e1RM target, Z2 hold @ 25 km/wk, RPE cap 8.5.
2026-05-24 · 19:50	manual	fast	Sunday fast — 23:45 (broke early)	Family dinner. Correct call; consistency > rigidity.
2026-05-21 · 07:55	watch	sleep	Best sleep of the month	8h 04m, score 93. Deep 2:08. Preceded by interval day + 19:30 last meal + zero screens.
2026-05-19 · 08:00	engine	experiment	E-007 started — no sugar after 18:00	30 days. Hypothesis: evening honey/fruit elevating overnight glucose, suppressing deep sleep.
2026-05-17 · 20:15	manual	fast	Sunday fast complete — 24:05	6h deep-work block hours 16-22. Best focus of the week while fasted.
2026-05-14 · 11:00	labs	bloodwork	Panel P-2026-05 imported	Labcorp draw. ApoB 78, insulin 4.6, RBC Mg 5.6 — magnesium experiment validated.	Longevity +1
2026-05-12 · 07:40	n8n	system	Meal pipeline v2 deployed	Photo → GPT-4o parse → macro estimate → Supabase. Manual entry fallback retained.
2026-05-09 · 17:00	watch	workout	Deadlift session	3x3 @ 165 kg, e1RM 186 (2.35x BW). Grip now the limiter; added carries.
2026-05-05 · 09:00	manual	system	Posthuman OS v1 live	Composite score engine + 5 pillars online. All sources unified: Watch, labs, meals, training, experiments.