Nutritionancestral template, measured like a lab
Ancestral Template v3 since 2025-08 · animal protein + fat, A2 dairy, kimchi, fruit, honey, tallow · no grains, seed oils, legumes
Protein (7d avg)
1.9g/kg
target ≥ 1.8 on training daysSeed Oils (30d)
0exposures
100% clean streakAvg Glucose
92mg/dL
down 9 since MarchFermented Foods
26of 30 days
kimchi or krautFast Compliance
92%
11 of 12 Sundays ≥ 22hEating Window
11.2h avg
08:30 – 19:45 typicalToday — Macros vs Targets
LIVE3015 / 2900 kcal
Protein222 / 175 g
100%
Fat178 / 150 g
100%
Carb145 / 190 g
76%
Protein floor is the only hard target (2.2 g/kg). Fat is fuel, carbs are fruit, honey, sweet potato, A2 dairy around training.
Meal Log — Today
N8N PIPELINEPHOTO → GPT PARSE → SUPABASE
| Time | Meal | Items | Kcal | P | F | C | Flags |
|---|---|---|---|---|---|---|---|
| 07:10 | Wake | Electrolytes, fulvic minerals, black coffee | 5 | 0 | 0 | 1 | |
| 08:30 | Breakfast | 4 eggs in tallow, 150g raw A2 cheese, blueberries + honey | 880 | 52 | 58 | 38 | A2tallow |
| 12:45 | Lunch | 500g grass-fed ground beef (80/20), kimchi, white rice swap → sweet potato | 1050 | 88 | 62 | 46 | fermented |
| 16:15 | Pre-training | Collagen 15g + vit C in A2 milk, banana | 320 | 24 | 8 | 42 | A2 |
| 19:40 | Dinner | Ribeye 350g, butter-basted, roasted carrots in tallow, sauerkraut | 760 | 58 | 50 | 18 | fermentedtallow |
| TOTAL | 3015 | 222 | 178 | 145 |
Template Rules — 30d Adherence
V3- No seed oils (cook in tallow, butter, ghee)100%
- No grains97%
- No legumes98%
- A2 dairy only95%
- Fermented food daily (kimchi/sauerkraut)87%
- No sugar after 18:00 (Experiment E-007)95%
- Protein ≥ 1.8 g/kg on training days91%
- Sunday 24h fast (dinner → dinner)92%
Fast Register — Sunday 24h
E-006 ADOPTED| Date | Duration | End Glu | Ketones | HRV Δ | Notes |
|---|---|---|---|---|---|
| 06-07 | 24:10 | 74 | 1.8 | +4 ms | Easy. 90-min walk + sauna. Best Sunday yet. |
| 05-31 | 24:30 | 76 | 1.6 | +3 ms | Light headache hour 20, salt fixed it. |
| 05-24 | 23:45 | 78 | 1.4 | +2 ms | Broke 15 min early for family dinner. Fine. |
| 05-17 | 24:05 | 75 | 1.7 | +5 ms | Deep work day. 6h focus block hour 16-22. |
| 05-10 | 24:15 | 77 | 1.5 | +3 ms | Standard. |
| 05-03 | 22:00 | 81 | 0.9 | 0 ms | Launch week, under-slept. Right call to end early. |
Avg Glucose — 90d
MG/DLProtein — 14d
G/DAYFast days excluded. Sunday gaps are intentional.