Week 1
Section 1 — Lifestyle
Plate Quality
How plant-forward was your eating this week?
Rate this week
Movement
Walk, dance, stretch — anything counts
Days I moved this week
Hydration & Sleep
Most days this week
Drinking enough water?
Sleeping 7+ hours most nights?
Food & Mood
How did your body feel this week overall?
Any food notes or patterns?
Section 2 — Health Risk Monitor
Blood Pressure & Heart Rate
Same time each week for consistent readings
Blood Pressure (mmHg)
/
systolic / diastolic
Resting Heart Rate (bpm)
check pulse for 60 seconds, or use a smartwatch
Blood Oxygen — SpO2 (%)
pulse oximeter ($15–20 at pharmacy) — below 95 is a concern
Blood Sugar
Fasting reading is most meaningful
Fasting Blood Sugar (mg/dL)
taken before eating in the morning
How did your energy feel after meals this week?
Weight & Waist
Trends over weeks matter more than single numbers
Weight (lbs)
Waist (inches)
measure at belly button
⚠ Waist over 35" (women) or 40" (men) is a metabolic risk signal — independent of weight
Body Signal Check
Tap anything you noticed this week
These are not diagnoses. They are signals worth noticing. Consistent symptoms across multiple weeks = time to see your doctor.
Stress & Sleep Quality
Chronic stress raises cortisol — which raises BP and blood sugar
Stress level this week (1 = calm · 5 = overwhelmed)
Sleep quality this week
Active Flags
My Weekly History
✦ This Is Your Tool — You Set the Numbers
You know your body better than anyone. Use the healthy ranges below as your starting guide. If your doctor has given you personal targets that are different, use those. You can update these any time as you learn more about yourself.
Healthy Range Reference Guide
Blood Pressure
Under 120/80 = ideal
120–129/under 80 = elevated
130+/80+ = high range
Under 120/80 = ideal
120–129/under 80 = elevated
130+/80+ = high range
Heart Rate (resting)
60–100 bpm = normal
Under 60 = athletic or low
Over 100 = worth watching
60–100 bpm = normal
Under 60 = athletic or low
Over 100 = worth watching
Blood Oxygen (SpO2)
95–100% = healthy
92–94% = monitor closely
Under 92% = seek care
95–100% = healthy
92–94% = monitor closely
Under 92% = seek care
Fasting Blood Sugar
Under 100 mg/dL = normal
100–125 = pre-diabetic range
126+ = diabetic range
Under 100 mg/dL = normal
100–125 = pre-diabetic range
126+ = diabetic range
Waist (women)
Under 35" = lower risk
35" or over = elevated risk
(independent of weight)
Under 35" = lower risk
35" or over = elevated risk
(independent of weight)
Stress Level
1–2 = calm, manageable
3 = moderate — watch it
4–5 = your body is signaling
1–2 = calm, manageable
3 = moderate — watch it
4–5 = your body is signaling
💛 These are general healthy ranges. Your personal history, age, medications, and conditions matter. If your doctor has given you different targets, those always take priority over these guidelines.
Set My Personal Targets
Start with the ranges above. Adjust if your doctor has told you something different. The app will flag anything that goes outside what you set here.
Lab Work Reminder
Date of my last blood work
✦ The app will remind you at 90 days that your lab panel is due.
When you go, ask your doctor to check:
Cholesterol (LDL, HDL & total) · Triglycerides · HbA1c · Fasting Glucose · Kidney function (Creatinine / eGFR) · Inflammation (CRP) · Vitamin D · Thyroid (TSH) · Magnesium · Morning Cortisol
Cholesterol (LDL, HDL & total) · Triglycerides · HbA1c · Fasting Glucose · Kidney function (Creatinine / eGFR) · Inflammation (CRP) · Vitamin D · Thyroid (TSH) · Magnesium · Morning Cortisol
You do not need to understand every marker right away. Just get the panel, keep a copy, and bring it to your next appointment. Your numbers tell a story — and you deserve to know it.