Top 3 prioritiesInsulin normalised — focus shifted
Recovery — the multiplierEverything fails without it
Recovery
—%
WHOOP recovery
Last Sleep
—h
Target ≥7h
Resting HR
—bpm
Lower is better
Morning HRV
—ms
Target ≥58ms
7-day HRV trend
Target 58ms
Daily Non-Negotiables
ActivityFoundation is strong — recovery is the work
Today's Steps
—
Target ≥8,000
Energy
—/10
Self-reported
Weekly activity rings
7 days
—
score
Steps
—
Sleep
—
HRV
—
Exercise
—
Recent activity log
Biomarker scoreboardLatest panel
Key biomarkers
Latest valuesProtocol targets
⌚ WHOOP — daily logging
Each morning, open the WHOOP app and read these into Daily Log → This morning:
🟢 Recovery % — the Recovery score on WHOOP's home screen
❤️ HRV (ms) & Resting HR — on the Recovery detail
🌙 Sleep hours — the Sleep tab
👟 Steps — WHOOP, or the phone's Fitness app
❤️ HRV (ms) & Resting HR — on the Recovery detail
🌙 Sleep hours — the Sleep tab
👟 Steps — WHOOP, or the phone's Fitness app
Takes about 20 seconds. The HRV traffic light and WHOOP Recovery card update instantly to show how hard to train today.
AI features
Powers the weekly coaching report, food-photo analysis and lab uploads.
Protocol settings
💾 Backup & restore
All data lives in this browser only — it does not transfer between Dr. CC's and Yuta's devices automatically. Export downloads a single JSON file of everything (daily logs, biomarkers, body comp, TruDiagnostic, settings). Import loads that file on another device. Keep a weekly export as a backup.
☁️ Cloud sync (multi-device)
Off
Turns on live sync across devices. Enter the same Sync URL and passphrase on Yuta's phone and your device. He logs daily; the tracker auto-syncs so your dashboard shows his latest data. Data merges automatically (his daily logs win by most-recent save). Requires the
yuta-sync Worker (see deploy guide).
◆
Daily Non-Negotiables
0/6
No active streak — aim for 6/6
Recovery is the multiplier. These six behaviours move insulin & HRV the most.
Last 7 days
This morning
read off your band · ~20s
Sleep & activity detail (optional)
Training — named sessions
Session detail (optional)
Strength Training
Log sets & reps (optional)
| Exercise | Sets | Reps | Weight (kg) | Notes |
|---|---|---|---|---|
Diet & Nutrition
Meals, photos & detail (optional)
Protocol Adherence
Supplements
Oral care routine
☀️ AM
🌙 PM
Sauna
Wellbeing & Mood
Avg HRV
—ms
Avg Sleep
—h
Avg Steps
—
Avg Energy
—/10
Str sessions
—
HRV — heart rate variability
Target: ≥58ms baseline · Dashed line = target
Sleep duration
Target: ≥7 hours nightly
Daily steps
Target: ≥8,000 steps · Green bars = on target
Energy & mood
Self-reported daily score (1–10)
Energy
Mood
Recovery & stress
Wearable recovery score vs stress score (0–100)
Recovery
Stress
Tracked markers over time
—
◈ AI Coaching Report
Weekly · Dr. Lim
Load a week's data above, then generate your AI coaching report.