personal optimization log. updated every sunday.
current block
build · week 6 / 16
target +0.25 kg / wk · ~4 kg over block
01vitalslast 7 days
tap metric for chart
02stack9 active
ashwagandha500mg
tongkat ali400mg
magnesium glycinate1800mg
vit d34000 IU
vit k2180mcg
zinc35mg
biotin10000µg
selenium55µg
creatine5g
03habits
lift4 / 5 × wk
80%
sunlight am6 / 7 d
86%
10,000 steps5 / 7 d
71%
2.5L water6 / 7 d
86%
hit macros5 / 7 d
71%
daily weigh-in7 / 7 d
100%
no alcohol · streak111 days
04bloodworkpanel
hormones7 markers
oestradiol18.4high
testosterone8.44high
free testosterone (calc.)0.1047high
free androgen index14high
prolactin178ok
fsh2.7ok
lh1.1high
proteins4 markers
total protein69ok
albumin48ok
globulin22ok
shbg60.4high
diabetes1 marker
hba1c32ok
cholesterol status6 markers
total cholesterol3.32ok
ldl cholesterol1.4ok
non-hdl cholesterol1.62ok
hdl cholesterol1.7ok
total cholesterol : hdl1.95ok
triglycerides0.48ok
thyroid hormones3 markers
tsh1.62ok
free t33.6ok
free thyroxine19.1ok
iron status1 marker
ferritin167ok
red blood cells7 markers
rdw13.2ok
haemoglobin145ok
haematocrit0.429ok
red cell count4.88ok
mcv88ok
mch29.6ok
mchc337ok
white blood cells6 markers
neutrophils1.7high
lymphocytes1.46high
monocytes0.19high
eosinophils0.03ok
basophils0.01ok
white cell count3.4ok
clotting status2 markers
mpv11.1ok
platelet count182ok
kidney health3 markers
urea5.4ok
creatinine93ok
egfr90ok
liver health4 markers
bilirubin10ok
alp52ok
alt27ok
ggt16ok
prostate1 marker
psa total0.7ok
score36 / 45 in range
05dexascan
bodyview · farnham35 metrics
body composition12 metrics
height173.3cm
weight66.9kg
bmi22.3kg/m²
total mass66.5kg
fat mass12.2kg
lean mass51.7kg
bone mass2.65kg
body fat18.3%
lean mass %77.8%
fmi4.05kg/m² · 2–5
lmi17.2kg/m²
almi7.23kg/m²
visceral fat1 metric
vat area50.3cm² · < 100
android / gynoid3 metrics
android16.1%
gynoid25.4%
a/g ratio0.63< 1.0
regional fat5 metrics
left arm18.2%
right arm14.9%
trunk15.0%
left leg23.1%
right leg24.1%
regional lean5 metrics
left arm3.18kg
right arm3.25kg
trunk26.62kg
left leg7.76kg
right leg7.53kg
bone8 metrics
total bmd1.276g/cm²
z-score0.8whole body
lumbar spine0.934g/cm²
pelvis1.213g/cm²
left leg1.260g/cm²
right leg1.295g/cm²
left arm0.840g/cm²
right arm0.816g/cm²
longevity index1 metric
score76strong
changebaseline · no prior scan