FRIDAY · MAY 15, 2026
Good morning, Stewart.
Today's mission
Do your first strength session - even a 20-minute lower-body workout.
Green recovery is a green light. Starting from zero, any session counts.
PUSH HARD
HRV 21 ms · RHR 63 bpm · Sleep 5h 35m
OUT OF KETOSIS
GLU 138 mg/dL
KETONES LO (0.0) mmol/L
DAILY NUTRITION
No data yet
No data yet
No data yet
No data yet
WEEKLY ACTIVITY
0%
9%
92%
67%
Today's checklist
Strength session
Protein≥ 162 g
0 / 162 g
—
Hydration≥ 3.5 L
—
Source not configured. Enable dietary_water in Health Auto Export or log manually.
Glucose + Ketones test
Steps≥ 7,500
0 / 7,500
Yesterday score
Score: 0 / 100
✅ Best: — (nothing fully cleared its target yesterday)
❌ Drag: Protein 0g (target ≥162g — 100% under)
Macros yesterday
| Macro | Yest | Goal | Δ |
|---|---|---|---|
| Protein | — | 162 g | no data |
| Net Carbs | — | ≤35 g | no data |
| Fat | — | 188 g | no data |
| Sugar | — | ≤25 g | no data |
Lean / fat loss
Since Sept 17, 2025 baseline (148.2 kg / 33.5% BF):
Weight+0.6 kg (148.8 today vs 148.2 baseline — net 0 honestly)
Fat mass<pending fresh scan>
Lean mass<pending fresh scan>
Lean loss ratio<awaiting second body comp scan>
iDay 12 on Mounjaro 2.5 mg. Down 4.5 kg from baseline - primarily water/glycogen. Sustained fat-loss begins ~week 3.
iLatest Keto-Mojo: glucose 138 mg/dL · BHB 0.0 mmol/L · logged May 13.
+Recovery 89% (green). Ideal day for first strength session.
!HRV averaging 18 ms. Low for adults but in line with 8-week baseline.
PROGRESS · SCORE 26/100
Long-term arc.
Today 148.8 kg → M6 122 kg by Nov 13, 2026 → M9 114 kg → M12 107 kg → M15-18 102 kg. Body fat 33.5% → <20%. Strength + protein floor are the muscle-preservation levers on GLP-1.
26
out of 100 · weighted across 7 goals
Milestone trajectory · Withings history + projected curve through M6 -> M15-18
Stars mark the four named milestones: M6 (Nov 13, 2026 · 122 kg · 28% BF), M9 (Feb 13, 2027 · 114 kg · 25% BF), M12 (May 13, 2027 · 107 kg · 22% BF), M15-18 (mid-2027 · 102 kg · <20% BF). Dashed line is the projected path from today; reassess every 4 weeks.
30-day habit streaks
Protein
≥130g
Steps
≥7.5k
Sugar
≤25 g
Ketones
0.5-2.5
Milestone strip · M6 -> M15-18
May 15, 2026
148.8 kg
NOW · 33.5% BF
Nov 2026 · M6
122 kg
+26w · 28% BF
Feb 2027 · M9
114 kg
+39w · 25% BF
May 2027 · M12
107 kg
+51w · 22% BF
Sep 2027 · M15-18
102 kg
+71w · 20% BF
~1.0 kg/wk to M6 (Mounjaro dose escalating), tapering to ~0.5 kg/wk by M12 and ~0.3 kg/wk to M15-18 (realistic floor). Real curves bend - reassess every 4 weeks.
Goal cards
Weight
Just started14.4% to M6 · need ~26.8 kg over ~26 weeks.
Body fat
Awaiting reweighLast reading Sep 2025. Reweigh on Body Scan to refresh.
Ketosis (BHB)
Just startingIn-band 0/2 logged days (30d). Pending Dr. Kanjanee SGLT2+keto safety review.
Strength
Restart pendingDr. Muscle program restart pending.
Protein floor
On track75% of logged days hit floor.
Weekly steps
Just startedAerobic base is the HRV lever.
Sleep 7-9 h
On track4/7 nights in band.
Hydration
On trackHabitual. SGLT2 increases water loss.
BODY COMPOSITION
148.8 kg · 33.5% body fat
BMI 36.8 · healthy at 201 cm is 75-101 kg. Body fat reading is stale from Sep 2025 · reweigh on Body Scan to refresh.
+
Weekly progress photos
Drop into
Health Dashboard/05 Progress Photos/YYYY-MM-DD/front.jpg · same time, same lighting, same pose.Week 1
+
drop front.jpg
Week 2
+
drop front.jpg
Week 3
+
drop front.jpg
Week 4
+
drop front.jpg
Once 2+ weeks of photos exist, a slider/morph component (v2.2) will populate this section. Optional side.jpg and back.jpg for multi-angle morph.
Muscle WatchWhere you stand on muscle preservation — the #1 risk factor on GLP-1 therapy
Lean mass stale · reweigh due
93.8kg
From Withings body comp scan
Reading: Sep 2025
Lean loss ratio
—
Awaiting fresh scan. Two body-comp readings 2+ weeks apart needed.
Target: keep <15%
Fat mass stale · reweigh due
49.7kg
Baseline reading Sep 2025
Reading: Sep 2025
Hydration stale · reweigh due
67.1kg
Watch on SGLT2 — fluid loss
Reading: Sep 2025
Walking speed
1.88 mph
Target ≥ 3.0 mph · last 30 days
Walking step length
25.8 in
Target ≥ 26 in · last 30 days
Walking asymmetry
0.0%
Target < 5% · last 30 days
Double support
35.1%
Target < 25% · last 30 days
Protein adherence (7-day avg)
123g/day
vs 162 g target · 3/7 days ≥130 g this week
Last 14 days
Strength sessions this week
0/ 3 target
Whoop activities: Weightlifting / Strength / Crossfit / Functional
Week of May 08–May 14
Recovery quality (7-day avg)
72%
3/7 days in green (≥67%)
From Whoop daily recovery
Weight trajectory · Withings history
Body composition
Last reading Sep 2025 · Reweigh due
Fat mass
49.7 kg
Muscle
93.8 kg
Hydration
67.1 kg
Bone
3.5 kg
BMI
36.8
Healthy range 75-101 kg at 201 cm
Current vs start
-4.5kg
Since Mounjaro start (May 4) - mostly water in week 1
To M6 milestone
26.8kg
Remaining to 122 kg by Nov 13, 2026
Blood pressure · Beurer BM Elite 950
127/80mmHg
Latest May 13, 2026 10:03 AM · pulse 73 bpm · MAP 95.7
ACTIVITY · LAST 14 DAYS
Build the base.
Strength 0/3 this week. Steps 5,172 vs 55k floor. Exercise 17 min vs WHO 150 min/wk.
Recent workouts
| Date | Activity | Duration | Strain | kcal | Avg HR | Max HR |
|---|---|---|---|---|---|---|
| Wed May 13 | Walking | 13 min | 4.6 | 64 | 108 bpm | 140 bpm |
| Wed May 13 | Walking | 25 min | 5.9 | 168 | 113 bpm | 153 bpm |
| Sun May 03 | Walking | 22 min | 3.2 | 44 | 96 bpm | 108 bpm |
| Sat May 02 | Walking | 15 min | 4.9 | 98 | 116 bpm | 130 bpm |
Recovery · HRV · RHR · last 14 days
Strain vs Sleep · last 14 days
Steps · last 14 days
Daily exercise minutes (WHO 150/wk = ~21/day)
FUEL
Protein-first · sugar-low.
Mounjaro suppresses appetite. Floor: 130 g protein, <30 g sugar, ≥30 g fiber. Front-load 40 g protein at breakfast - afternoon nausea common in early weeks.
Macro targets · 2,600 kcal
Strict keto
160 g protein
≤30 g net carbs
200 g fat
Moderate low-carb (start)
160 g protein
75 g carbs
180 g fat
Safety: Pending Dr. Kanjanee review of SGLT2 (Jardiance) + keto safety. Start with moderate low-carb; escalate to strict keto only after sign-off.
Calories · in vs burned
Macros vs targets · last 14 days
Protein · target: 162 g
Net Carbs · target: ≤35 g
Fat · target: 188 g
Sugar · target: ≤25 g
Fiber (g) · target ≥30 g/day
Glucose (mg/dL) · Keto-Mojo · last 30 days
Week averages (MFP days)
Cal in1934
Protein122 g
Burn2869
Deficit935
Protein adh75%
Daily nutrition · last 7 days
| Date | Calories | Protein | Carbs | Fat | Sugar | Fiber |
|---|---|---|---|---|---|---|
| Sat May 09 | 1995 | 144 g | 156 g | 77 g | 18.7 g | 9.3 g |
| Sun May 10 | 1838 | 161 g | 77 g | 91 g | 0.2 g | 1.1 g |
| Mon May 11 | 2462 | 137 g | 245 g | 115 g | 137.2 g | 31.5 g |
| Tue May 12 | - | - g | - g | - g | - g | - g |
| Wed May 13 | - | - g | - g | - g | - g | - g |
| Thu May 14 | - | - g | - g | - g | - g | - g |
| Fri May 15 | - | - g | - g | - g | - g | - g |
DATA · SOURCE OF TRUTH
Where the numbers come from.
Seven data streams. Re-export weekly. Empty-state cards below show what's still pending - blood work, glucose/ketones, BP, PWV.
Source-of-truth policy
WHOOPRecovery · Strain · HRV · RHR · Sleep stages
WITHINGSWeight · Body composition · Hydration
APPLESteps · Exercise minutes · Active energy
MFP via APPLECalories · Protein · Carbs · Fat · Sugar · Fiber · Net carbs
KETO-MOJOGlucose · Ketones (BHB) - GK+ meter device readings
BEURER BM Elite 950Systolic · Diastolic · Pulse · MAP
MANUALBloodwork PDFs · PWV · Mounjaro log
Refresh cadence
Re-export Whoop from app, Withings from Health Mate, Apple Health via HealthAutoExport to 02 Stew/ weekly. Scheduled rebuild runs every 6 hours.
Data Quality
Pending data streams
Bloodwork
Pending
Waiting for April panel PDF. Drop it in
02 Stew/06 Bloodwork/ when ready.- Lipid panel (total chol, LDL, HDL, triglycerides)
- HbA1c, fasting glucose
- Kidney function (creatinine, eGFR, BUN)
- B12, vitamin D, ferritin
Glucose & Ketones
Active
Keto-Mojo GK+ meter export now ingesting. Latest reading shown on Today tab. Drop new CSV in
02 Stew/05 Keto-Mojo/ after each batch of readings.- Fasting AM glucose target < 100 mg/dL (ideal), < 130 OK
- Ketosis band 0.5-2.5 mmol/L BHB
Blood Pressure
Active
Beurer BM Elite 950 export ingesting from HealthManager Pro. Charted on Body tab. Drop fresh CSV in
02 Stew/06 Beurer/.- Target band 110-130 / 70-85 mmHg
- Morning + evening readings preferred
Vascular Age (PWV)
Manual
PWV is not in the Withings export - read it from the Withings Health Mate app and log manually.
- File:
02 Stew/03 Withings/pwv_manual.csv - Columns:
date, pwv_ms(and optionalvascular_age)
Daily snapshot · last 7 days
| Date | Recovery | Strain | HRV | RHR | Sleep | Cal in | Protein | Steps |
|---|---|---|---|---|---|---|---|---|
| Sat May 09 | -% | - | - ms | - bpm | - | 1995 | 144 g | 541 |
| Sun May 10 | 52% | 9.2 | 15 ms | 68 bpm | 8h 59m | 1838 | 161 g | 472 |
| Mon May 11 | 81% | 8.8 | 19 ms | 66 bpm | 7h 41m | 2462 | 137 g | 3,851 |
| Tue May 12 | -% | - | - ms | - bpm | - | - | - g | 18 |
| Wed May 13 | 67% | 5.6 | 18 ms | 64 bpm | 8h 33m | - | - g | - |
| Thu May 14 | -% | - | - ms | - bpm | - | - | - g | - |
| Fri May 15 | 89% | 0.1 | 21 ms | 63 bpm | 5h 35m | - | - g | - |
Medications & supplements (active)
| Name | Type | Dose | Schedule | Started | Purpose |
|---|---|---|---|---|---|
| Mounjaro (tirzepatide) | medication | 2.5 mg | weekly Sunday ~12:00 | 2026-05-04 | GLP-1/GIP agonist for diabetes + weight |
| Jardiance Duo | medication | 5/1000 mg (empagliflozin/metformin) | 2x daily after breakfast and dinner | 2026-05-04 | SGLT2 + metformin for diabetes |
| Trilipix | medication | 135 mg | 1x daily after breakfast | 2026-05-04 | fenofibrate for hyperlipidemia |
| Vitamin D3 + K2 (XTRA FUEL) | supplement | 20000 IU D3 + 200 mcg K2 | 1 cap every 3 days x 8 wks then 1 cap weekly | 2026-05-11 | severe vitamin D deficiency replenishment |
| Omega-3 Triple Strength | supplement | ~900 mg EPA/DHA | daily | - | lipid + anti-inflammatory |
| Curcumin Phytosome (CurCare Meriva) | supplement | 250 mg | daily | - | anti-inflammatory |
| Selenium (Vitamaze Selen) | supplement | 200 mcg | daily | - | micronutrient |
| Zinc (Vitamaze Zink Aktiv) | supplement | TBD - confirm from label | daily | - | micronutrient |
| Acetyl-L-Carnitine (NOW) | supplement | 500 mg | daily | - | fat metabolism + nerve support |
| Ashwagandha KSM-66 (natural elements) | supplement | TBD - confirm from label | daily | - | stress / cortisol |
| L-Glutamine (NOW) | supplement | 500 mg | daily | - | amino acid |
| L-Arginine 4500 (Vitamaze) | supplement | 4500 mg | daily | - | NO precursor / vascular |
| CoQ10 Bio-Quinone (Pharma Nord) | supplement | 100 mg | daily | - | cardiac / energy |
| Alpha-Lipoic Acid (MEGA Lipo-X) | supplement | 50 mg | daily | - | glucose / antioxidant / neuropathy |
Pill organizer · daily bands
Your container's columns are days, rows are AM / Noon / PM. Each band below = one row's contents, duplicated across every day-column. Only Vitamin D3 differs day-to-day.
AMwith breakfast11 supplements / day + 2 prescription pills
Omega-3Triple Strength softgel
CoQ10 Ubiquinol 100 mgLife Extension
Curcumin Phytosome 250 mgMEGA CurCare
Acetyl-L-Carnitine 500 mgNOW
L-Arginine 4500 mgVitamaze
Lion's Mane ExtractZENement - NGF support
L-Carnosine 1000 mgJarrow - anti-glycation
Tongkat Ali 500 mgTen Percent Club
NAC 1000 mgVegavero
Green Tea Extractnatural elements
Alpha-Lipoic Acid 50 mgMEGA Lipo-X
+ Prescriptions: Trilipix 135 mg · Jardiance Duo 5/1000 mg
Sun + Thu only: Vitamin D3 20,000 IU + K2 200 mcg - drop a 12th cap into the AM compartment on those two days for 8 weeks (loading), then Sunday-only maintenance.
NOONwith lunch3 supplements / day
Selenium 200 mcgVitamaze Selen
ZincVitamaze Zink Aktiv
Potassium 99 mgNaturesPlus - cramps
PMwith dinner3 supplements / day + 1 prescription pill
Ashwagandha KSM-66natural elements
L-Glutamine 500 mgNOW
Magnesium-3 ComplexVitamaze - cramps + sleep
+ Prescription: Jardiance Duo 5/1000 mg (second daily dose)
Mounjaro injection: 2.5 mg subcutaneous, Sundays ~12:00 - not in the organizer (injection, not pill).
QUESTIONS FOR DR. KANJANEE
Running list for Samitivej visits.
Mark each as 'asked' when discussed, then 'answered' when you have a decision. State persists locally in your browser.
0
pending
0 asked · 0 answered
Cardiovascular & ED
1
Cialis (tadalafil) 5 mg daily as Viagra alternative — ED + sildenafil headaches
ED in diabetic men is often vascular; tadalafil has a different side-effect profile and may be tolerated where sildenafil isn't.
2
Latest lipid panel result from April bloodwork — is Trilipix moving triglycerides down?
High trigs drive endothelial dysfunction → ED + CV risk. Trilipix is prescribed specifically to address this.
3
Strength training clearance — any contraindications with current med stack (Mounjaro + Jardiance + Trilipix)?
Confirm clearance before ramping up resistance work.
Cramps & Electrolytes
4
Cramps workup: request serum magnesium, potassium, sodium levels
Empagliflozin (SGLT2) dumps electrolytes via urine; cramps developed during therapy. Need labs to confirm.
Keto + Medication Safety
5
Keto + SGLT2 safety: pause/reduce Jardiance Duo if pursuing nutritional ketosis?
Euglycemic DKA risk is 5-7× baseline on SGLT2 + low-carb. Need explicit clearance + ketone ceiling.
Diabetic Neuropathy
6
High-dose B6 in Re-B Forte (500 mg/day) — long-term neuropathy risk?
Pyridoxine UL is 100 mg/day; chronic excess can paradoxically cause peripheral neuropathy.
7
Restart Milgamma Mono (benfotiamine) alone — without the Re-B Forte?
Safer half of December prescription; evidence-based for diabetic neuropathy at this dose.
8
Prescription-strength alpha-lipoic acid (600 mg/day) for diabetic neuropathy?
Current 50 mg supplement is sub-therapeutic. Clinical dose is 600 mg/day.
9
Bionic Gym EMS device safety with diabetic neuropathy?
EMS in compromised nerve tissue is "consult physician." Stewart has the device; wants to use for cardio adjunct.
Vitamin D
10
Confirm Vitamin D3 protocol: 20,000 IU every 3 days for 8 wks, then weekly maintenance?
Severe deficiency at last bloodwork ("practically zero"); BMI 36+ needs higher doses than standard maintenance.
11
Re-test 25(OH)D at week 10-12 of D3 loading?
Confirm replenishment is working and adjust frequency if hypercalcemia signs.
Labs to Request
12
A1c trend from April bloodwork → next checkpoint?
Tracking Mounjaro + Metformin + SGLT2 cumulative effect on glycemic control.
13
Kidney function (eGFR, creatinine) — on Metformin + SGLT2?
Both medications require periodic renal monitoring; SGLT2 in particular can affect GFR.
14
B12 level?
Chronic Metformin use depletes B12. Independent of the discontinued Re-B Forte.
Tracking Tools
15
Continuous glucose monitor prescription — FreeStyle Libre 3?
Bumrungrad/Samitivej carries Abbott; with three glucose-lowering meds + keto attempt, CGM gives invaluable real-time data.
16
DEXA scan referral at next milestone (target Nov 2026 check-in)?
Body composition ground-truth for tracking Mounjaro muscle-preservation outcomes.
17
InBody clinical scan availability at Samitivej?
Quarterly body comp tracking between DEXAs — does Samitivej have one in-house?
Treatment Plan
18
Mounjaro titration timeline — when to step from 2.5 mg → 5 mg → 7.5 mg → 10 mg?
Sets realistic expectations for the weight-loss curve through M6 / M9 / M12 milestones.