Good morning

Alex

AM
Longevity score

Stable, slightly low recovery

HRV below baseline. Aim for a low-strain, restorative day.

78of 100
Sleep
82
Recovery
71
Steps
7,840
78% of goal
Guardian recommendation

Today should be a lower-strain day. Take a 20-minute Zone 2 walk after lunch and begin wind-down 45 min earlier tonight.

Note from Dr. Elena Markova

ApoB still slightly elevated — let's review your nutrition log on Friday.

Today's protocol

1/5 done

  • 20 min Zone 2 walk

    After lunch

    movement

  • Morning sunlight — 10 min

    07:30

    circadian

  • Magnesium glycinate 300mg

    21:30

    supplement

  • Evening wind-down breathing

    22:15

    stress

  • Hydration — 2.5L

    All day

    hydration

Evening reflection

Protect your energy. Choose one boundary tonight that supports your recovery.