💧 Sendha namak only
🌅 Morning sun 15–20 mins (Vit D)
🌿 Aloe vera juice on empty stomach
💊 Lumia 60K — weekly dose
⚖️ Weigh in tomorrow morning
Morning Weigh-In
Workout Log
Today's Protein Tracker
0g
of 130g daily target (~1.3g per kg body weight)
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Egg (1) · 6g
Chicken 100g · 25g
Fish 100g · 20g
Whey Scoop · 24g
Paneer 100g · 18g
Curd bowl · 9g
Daal bowl · 9g
Sprouts bowl · 8g
Rajma bowl · 8g
Oats bowl · 5g
Mutton 100g · 25g
Moong salad · 7g
Tomorrow's Meal Plan
Weight History
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Weight
Body Fat
Waist
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Health Insights
Weekly Summary
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From Your May 2025 Health Report
Blood Pressure
140/90 mmHg — Stage 1 hypertension range. Reduce salt (use sendha namak), increase potassium. Every kg lost typically drops BP by 1 mmHg. Target below 130/80.
HDL Cholesterol
42 mg/dl — Low-normal (desirable is ≥60). Exercise is already helping. Add omega-3s via fish 3x/week, walnuts, flaxseeds. Reduce refined carbs and alcohol.
LDL Cholesterol
110 mg/dl — Near-optimal (ideal <100). Low cholesterol, high fibre diet as prescribed is correct. Follow-up lipid profile due in ~6 months from May 2025.
Vitamin D
18.8 ng/mL — Deficient (optimal 40–60 ng/mL). Lumia 60K as prescribed is essential. Also get 15–20 min morning sunlight before 10am.
Blood Sugar (HbA1c)
4.8% — Excellent. Well below pre-diabetes threshold. Continue low-sugar, high-fibre approach to protect this.
Heart (Echo + TMT)
LVEF 60%, normal function, negative for ischaemia. Heart is healthy. Your exercise routine is working.
Kidney & Liver
All parameters in range. Alkaline phosphatase marginally elevated (127 vs 125 max) — not concerning, worth watching on next check.
BMI & Weight Goals
BMI 35.84 at baseline. First milestone: reach 88 kg (BMI ~30). Each 5 kg lost meaningfully improves BP, HDL, and energy. You've already done it before — this time build the systems to sustain it.