9:41
●●● WiFi ⬛
ALYZE Insights
Friday, April 10, 2026
Morning, Savannah
💬
Coach
AI · Live readiness
72
Readiness
Good to train today
"HRV up 12% from your average, sleep score 74. Day 18 luteal — keep Zone 2 easy and prioritize magnesium tonight."
❤️
58 bpm
Resting HR
Apple Watch
🌊
68 ms
HRV
Oura Ring
😴
74/100
Sleep
Oura Ring
🔥
1,840
Cal burned
Apple Watch
🌸
Day 18
Cycle
Flo
👟
4,210
Steps
Apple Watch
🏃
2.1 mi
Last run
Strava
Your 90-day journey
Week 1 of 13
Start30 days60 daysJul 10
🏃
Today: Zone 2 cardio — 40 minTarget HR <125 bpm · Infrared sauna after
›
What your data is showing · AI
Sleep → HRV pattern
On nights you log magnesium, your next-morning HRV is 15% higher on average. Magnesium is working — take it tonight.
Cycle → Training intensity
Late luteal (Day 18) — progesterone is high, energy dips naturally. Zone 2 is exactly right. Don't push intensity this week.
Nutrition → Recovery
On days you hit 130g protein, your next-morning recovery score averages 12 pts higher. Protein is your highest-leverage habit right now.
7-day readiness trend
FSaSuMTuWToday
↑ 3-day improvement streak
Today's snapshot
🏃
Zone 2 cardio · 40 min
HR <125 bpm · Treadmill or walk
Start →
Sauna afterCold plunge9 supplementsDay 18 — easy effort
From Coach Jake
"Great first lift Monday! Focus on protein today — you're at 55g and need 75g more. Cottage cheese before bed is your fastest win tonight."
Today · 8:30 AM
Reply →
Training
This week
Tap a day · Log sets as you go
Mon ✓
Tue
Wed
Thu
Fri · Today
Sat
Sun
✓
Lift A — Completed
Monday · 48 min · All sets logged
Done
🏋️
Lift A — Full body
Completed Monday
✓
Goblet Squat
Set 1 · 20lb · 12Set 2 · 20lb · 11Set 3 · 20lb · 10
3×10–12
✓
DB Chest Press
Set 1 · 15lb · 10Set 2 · 15lb · 10Set 3 · 15lb · 9
3×10
✓
Cable Seated Row
3×10
✓
Glute Bridge (weighted)
3×12
✓
Pallof Press
3×10 ea
✓
Dead Bug
3×8 ea
Coach Jake reviewed your session
"Great first lift! Goblet squat form looked solid. Try adding 5 lbs next Monday. 💪"
Tuesday · Zone 2 · 35 min
--
Current HR (bpm) · Apple Watch
Target: <125 bpm · Fat-burning zone
Warm-upZone 2Zone 3+
Cycle context · Flo
Day 18, late luteal. Fat-burning at lower intensities is optimal. Stay conversational.
🧘
Reformer Pilates
Wednesday · 45 min · In-club
Core stability, flexibility, and lean muscle activation. Great recovery between lifting sessions — no DOMS risk. Follow with PEMF (20 min) and lymphatic drainage.
Lift B — Hinge & pull
45–50 min · 60% 1RM
Romanian Deadlift
Hinge don't squat — bar stays close
Set 1Set 2Set 3
3×10
Lat Pulldown
Pull elbows down to hips
Set 1Set 2Set 3
3×10
DB Shoulder Press
Core braced — no lower back arch
3×10
Walking Lunge
Front knee doesn't cave in
3×12 ea
Tricep Rope Pushdown
Elbows stay pinned to sides
3×12
Farmer Carry
Tall spine, packed shoulders
3×30m
Friday · Zone 2 · 40 min · Today
--
Current HR (bpm) · Apple Watch live
Target: <125 bpm · Your fat-burning zone
Warm-upZone 2Zone 3+
Today's AI context
Readiness 72, HRV up 12%, Day 18 luteal. Perfect day for Zone 2 — easy effort, big adaptation. Finnish sauna + cold plunge after.
🫁
Breathwork class
Saturday morning · In-club · 45 min
Why this matters for you
Nervous system calm scored 4.1/10 — your lowest domain. Breathwork directly trains this.
Non-negotiable first 30 days. Pair with sauna immediately after for the compounded parasympathetic effect.
🌿
Rest & recovery
Active recovery · 20–30 min walk
Your body adapts on rest days. Infrared sauna and lymphatic drainage are great today. Log your modalities in the Recover tab.
Nutrition
Today's meals
2,000 cal · 130g protein · MFP synced
📊 MFP
870 cal
Logged
55g
Protein
100g
Carbs
35g
Fat
AI · Nutrition insight
Need 75g more protein today. Add cottage cheese tonight — on days you hit 130g, recovery score tomorrow averages 12 pts higher.
🥗
Today's meals
Tap to check each one off
✓
Breakfast — Protein anchor
3 eggs + 2 whites · spinach · ½ avocado · sourdough
~420 cal · P 35g · C 28g · F 22g
7:00
✓
Mid-morning snack
Greek yogurt + almond butter + blueberries
~220 cal · P 18g · C 18g · F 8g
10:00
Lunch — Anti-inflammatory bowl
4 oz salmon · quinoa · roasted veg · olive oil + lemon
~520 cal · P 42g · C 52g · F 16g
12:30
Pre-workout snack
2 rice cakes + almond butter + ½ banana
~300 cal · P 8g · C 38g · F 12g
3:30
Dinner — Largest protein meal
5–6 oz lean protein · sweet potato · large salad · flaxseed
~560 cal · P 48g · C 52g · F 14g
6:30
Evening — Sleep prep
Cottage cheese + magnesium glycinate in warm water
~180 cal · P 22g · C 8g · F 3g
8:30
Recovery · Mental · Supplements
Daily habits
Tap to log · Streaks update automatically
Mental
Modalities
Supplements
Recovery plan
🧠
Mental performance
Score 5.2/10 at assessment · Building daily
Morning activation — 15 min
Journal · Breathwork · Move before phone
0 days
Visualization — 10 min
Picture your goals · Self-talk practice
0 days
📋
Mental performance plan
Built from your mental baseline
Daily
Morning activation — 15 min
Before your phone: journal → breathwork → movement. Highest-ROI 15 minutes of your day.
3×/wk
In-club breathwork class
Saturday morning anchor. Pair with sauna after for compounded nervous system effect.
Weekly
1:1 coach check-in
30 min — wins, what was hard, what came up. Show up honestly.
Month 2
Professional support
We can connect you with a therapist aligned with your health goals.
Today's modalities
♨️
Infrared sauna
20–30 min · Post-cardio
🧊
Cold plunge
2–3 min · After sauna
🔴
Red light therapy
10–15 min · Morning
🌊
Lymphatic drainage
Good day for this
🫁
Breathwork
In-club class
🤖
Aescape massage
Optional recovery
💊
Your supplement stack
Each one chosen from your lab data
D3 / K2 — 4,000 IU
With breakfast · Fat-soluble
Vitamin D at 32.6 — targeting 50–70 for optimal hormones and immunity.
Omega-3 Fish Oil — 3g EPA/DHA
With your largest meal
Targeted for ApoB 105 and LDL 129 — most evidence-backed lipid intervention.
Magnesium Glycinate — 400mg
30 min before bed
Chosen for sleep trouble. Nights you take this, HRV is 15% higher next morning.
CoQ10 (Ubiquinone) — 200mg
With breakfast
Mitochondrial energy — synergistic with red light therapy and NAD+ IV.
Ashwagandha KSM-66
With dinner
Chosen for your cortisol pattern. Give it 4–6 weeks to really feel it.
Myo D-Chiro Inositol — 2g
Morning meal
Chosen for SHBG elevation and cycle irregularity.
Saffron — 30mg
Any meal
Mood support — included because of the emotional flatness you shared.
Probiotic 60B CFU
Morning meal
For digestive symptoms — also supports the gut-liver-cholesterol connection.
Sleep Formula
30 min before bed
Bridge for the first 30 days. Melatonin + L-theanine + glycine for sleep onset.
♨️
In-club recovery plan
All included in membership · Data-driven frequency
3–4×/wk
Infrared sauna — 20–30 min
After Zone 2 or evenings. Supports cardiovascular adaptation, cortisol, and sleep quality.
2–3×/wk
Cold plunge — 2–3 min
Pair with sauna. Don't go immediately after lifting — wait 4 hrs minimum.
3–4×/wk
Red light therapy — 10–15 min
Morning or pre-workout. Synergistic with CoQ10 and NAD+ IV.
2×/wk
PEMF therapy — 20 min
Wednesday and Sunday. Recovery, sleep architecture, and inflammation support.
1–2×/wk
Aescape massage
Best Thursday after Lift B. Reduces cortisol impact on muscles — supports lean mass retention.
Monthly
HBOT — 60 min
First session Week 3. Target 6 sessions over 90 days for full adaptation benefit.
Quarterly
HydraFacial — gifted
$200 partner gift. Schedule at Week 6 when cortisol starts normalizing.
ALYZE · Your precision protocol
personALYZED Plan
Live Optimized · 90 days · Apr 10 – Jul 10
My Insights
Training
Nutrition
30/60/90
From your ALYZE team
"Savannah — your plan is built entirely around your data and your goals. The most important thing right now is consistency with your lifting and hitting your protein target. Everything else builds from there. Health from the inside out. We're with you every step."
90
Days
5×
Weekly
2,000
Cal/day
130g
Protein
Jul 10
Next scan
Why protein is the priority
Your DEXA showed you lost 7.5 lbs of lean tissue vs. only 2.6 lbs of fat (Jan–Mar 2024). That's a muscle-wasting pattern from restriction without resistance training. We've set your calorie floor at 1,850/day — going below this isn't helping, it's hurting. 130g protein daily reverses this.
Why Zone 2, not HIIT
Your VO₂ Max came in at 29.2 — below average for your age. Your fat-burning zone sits under 125 bpm. Zone 2 at this heart rate builds your aerobic base, improves metabolic efficiency, and is more effective for visceral fat right now.
Why we're watching your hormones
Your SHBG came back at 86.5 — elevated. This means a lot of your testosterone is being bound up and can't be used. Your free testosterone is at the floor of the normal range. This can explain the fatigue, irregular cycles, and low drive. Your NP is reviewing this.
The good news on inflammation
Cardiac CRP was 0.23 — well below 1.0. Inflammation levels are excellent. Glucose (71) and HbA1c (5.0%) are ideal. Your metabolic foundation is solid — we're building on strong ground.
Why breathwork isn't optional
Nervous system calm scored 4.1/10 — one of your lowest domains. Your freeze/fawn stress pattern means your nervous system shuts down under pressure. Breathwork directly trains this. It's one of your highest-leverage interventions.
🏋️
Weekly schedule
Phase 1 · Weeks 1–6
MondayLift A · Full body · 45–50 min
TuesdayZone 2 · 35 min · HR <125
WednesdayReformer Pilates · 45 min
ThursdayLift B · Hinge & pull · 45–50 min
FridayZone 2 · 40 min · HR <125
SaturdayBreathwork class · 45 min
SundayRest & active recovery
🥗
Daily targets
Derived from DEXA + RMR (1,816 cal)
2,000 cal
Target
Floor 1,850
130g
Protein
1.25g/lb LBM
200g
Carbs
Complex
75g
Fat
Omega-3
DEXA flag · calorie floor
Previous lean loss (−7.5 lbs in 2 months) signals restriction was too aggressive. Never go below 1,850 cal/day. Protein is non-negotiable for muscle retention.
📅
Your 30/60/90-day milestones
What we're watching for and when
30 days
First check-in
Energy and sleep improvement check
Resistance training consistent (2×/week)?
Nutrition audit — hitting protein target?
Vitamin D + SHBG lab check (if NP advises)
Mental performance check-in
60 days
Mid-point review
Repeat mental performance baseline
Cycle regularity tracking
Supplement adherence review
Hormone monitoring panel if HRT initiated
Progress photos + energy and mood report
90 days
Full anALYZE reassessment
Repeat DEXA — building lean mass?
Repeat blood panel — ApoB, LDL, hormones
Repeat VO₂ Max — full effort this time
Updated personALYZED plan from new data
Celebrate what moved. Adjust what didn't.
ALYZE
Live Optimized
Health from the inside out.
JR
Coach Jake Rivera
Performance Coach · ALYZE Bountiful
Online now
Check-in due ↑
Pinned · Coach note
"This week: 2 lifts + protein + magnesium before bed. Those 3 things will move your numbers more than anything else right now."
Coach Jake · Week 1 priority
Coach Jake
Hey Savannah! Welcome to ALYZE 🎉 I've reviewed your full personALYZED plan. Your data tells a really clear story — you have a great roadmap. How are you feeling after seeing everything?
9:12 AM
Really motivated! A little overwhelmed with the supplements but excited. The Zone 2 thing makes so much sense now that I saw my VO2 data.
9:35 AM
Coach Jake
That's the perfect mindset. Don't try to do everything at once. This week: 2 lifts, hit your protein, magnesium before bed. Those 3 things. Everything else is a bonus 🙌
9:41 AM
Coach Jake
📊 I saw your Monday lift — great work! Goblet squat form looked solid from what you logged. Try adding 5 lbs next Monday. 💪
Tue 8:30 AM