26-Week Progress
Body Composition — Primary Goals
Body Fat% 20.1 → 13–15%11%
—
Visceral Fat 9 → 5–60%
Holding — last to move
Muscle / FFM 175.0 lb · floor 172✓ stable
—
Metabolic Recovery
AM Temp 95.5 → 97.8°F13%
—
Protocol Timeline8%
Weight 225.4 → 190–195 lb18%
Log Today's Data
Change date then tap LOAD to view a past entry · Save creates/updates entry for selected date
Morning Readiness
How do you feel waking up? Energy + motivation + body
CLOCK AG — track chronotype drift
Sleep Last Night
Evening chronotype
Vitals
✗ None
Small
✓ Normal
✓ Large
Loose/Watery
2x
Food Log + AI Macro Estimation
Food Log
Tap items you ate today. Adjust quantity where shown. Add anything not in the directory in the field below.
↓ Other / Outside Directory below
⊕ Other / Outside Directory
These get estimated as a category — pattern matters more than precision.
Supplement Timing
NDT and Calcium must be ≥2 hours apart. Log times to track compliance — this is the most violated rule.
With breakfast
~noon, no later than 1pm
Must be ≥2hr from NDT Dose 1 · 4 caps = 1000mg ✓
With food always
Niacinamide (50mg) taken?
Hydration Tracking
~8oz per cup
~80% water content
Target for 6'5" male: 100–120 oz total fluid daily
Symptom Checklist & Subjective Measures
Energy & Cognition
Mood & Psychology
Temperature & Metabolic Signals
Rising libido = testosterone recovering
Gut & Digestion
Day Summary
Daily Checklist
0 / 0 checked
Pharmaceuticals / Hormonal
✓
NDT — Life Giving Store Grass Fed Beef · Dose 1 ESSENTIAL
1 scoop (Dose 1 of 2) · 2 scoops/day total = 1 grain = 38mcg T4 + 9mcg T3 · with AM meal
Skip on lab draw days
AM
✓
Aspirin — Gericare ESSENTIAL
Gericare 325mg · WITH food/smoothie (never fasted) · anti-cortisol, anti-iron, anti-serotonin
AM
✓
NDT — Life Giving Store Grass Fed Beef · Dose 2 ESSENTIAL
1 scoop (Dose 2 of 2) · no later than 1pm · skip AM dose on lab days
NOON
Vitamins / Minerals (AM with smoothie)
✓
Vitamin D3 + K2 — Pure ESSENTIAL
Pure · 2 caps: 4000 IU D3 + 100mcg K2 MK-7 each = 8000 IU D3 + 200mcg K2 MK-7 daily · with fat
AM
✓
Selenomethionine — Pure ESSENTIAL
Pure · 200mcg · with NDT Dose 1 · deiodinase cofactor for T4→T3
AM
✓
Methylfolate + Methyl-B12 — Pure Encapsulations ESSENTIAL
Pure Encapsulations B12 Folate — 1 cap = Metafolin L-5-MTHF 1333mcg DFE + Methylcobalamin 800mcg
MTHFR gold standard — Metafolin is the optimal folate form for compound het. Non-negotiable.
AM
✓
Magnesium Glycinate — Double Wood ESSENTIAL
Double Wood · 400mg · evening with dinner
EVE
✓
Tocovit (Vitamin E) — IdeaLabs MODERATE
IdeaLabs · Peat formulation · per label drops · with fat-containing food
Started Mar 19
AM
✓
Calcium Citrate — Solaray ESSENTIAL
Solaray · 4 caps = 1000mg · ≥2hrs from NDT Dose 1
⚠ MINIMUM 2 hours from NDT — most violated rule
MID-AM
Gut / Detox / Liver
✓
Niacinamide — Thorne (powder from capsule) MODERATE
~50mg powder · weighed on scale · with food · daytime only
⚠ MTHFR/COMT methyl consumer — 5–7 days at 50mg before increasing. Watch for mood drop, fog, anxiety = back off. Started Mar 19.
NOON
✓
Milk Thistle — Toniq MODERATE
Toniq · 1000mg · cycle 5 on / 2 off long-term
AM
✓
Baking Soda Water MODERATE
¼ tsp in water · DAYTIME ONLY (not at night)
MID-AM
Protein / Amino Acids
✓
Collagen — Frazier Farms Grass Fed Bovine ESSENTIAL
Frazier Farms · 4 scoops/day: 2 in smoothies + 1 in coffee + 1 in tulsi = 80g/day · ~26g glycine
AM
✓
Rice Protein — NutriBiotic MODERATE
NutriBiotic · 2 scoops per smoothie · 4 scoops/day = 64g protein · target 2 smoothies/day
AM
✓
Glycine — NOW Foods ESSENTIAL
NOW Foods · 9g total/day: 5g in tulsi tea + 4g bedtime · anti-cortisol, pro-sleep
Anti-cortisol, competes with tryptophan, improves slow-wave sleep
BED
Therapies & Activities
✓
Tulsi Tea + Honey + Salt ESSENTIAL
1 cup tea · 1–2 tsp raw honey · pinch salt · 30–60 min before bed
Honey is non-negotiable — tops liver glycogen, prevents nocturnal adrenaline surge. Emergency: honey straight from jar + small OJ if too tired for tea.
BED
✓
Progest-E — Kenogen MODERATE
Kenogen · 1 drop (~3mg progesterone) · on gums nightly · hold at 1 drop until E2 + pregnenolone labs confirmed
Started Mar 17
BED
✓
Slow Breathing 5 min HELPFUL
4 in / 4 hold / 6 out · CO2 retention
BED
As Needed
✓
Loratadine (Claritin) HELPFUL
10mg generic · as needed for histamine/allergy/inflammation · not daily
Take only when symptoms present. Daily use masks inflammatory signals.
AS NEEDED
Pending / Coming Soon
✓
Activated Charcoal — Nature's Way MODERATE
Nature's Way · 2–4 caps · 2x/week · away from ALL supps & food (2hr min)
2 hrs from ALL food, supps, and meds. Endotoxin + estrogen binding.
2x/WK
Thiamine HCl
100mg · with breakfast · plain HCl form only (not TTFD, not sulbutiamine)
Pending purchase. Start before/concurrent with any NDT titration increase.
PENDING
Pansterone (DHEA + Pregnenolone)
1–2 drops · transdermal · IdeaLabs
HOLD — await testosterone + estradiol + pregnenolone results
HOLD
Log History
All saved entries · sorted newest first · tap a date in Daily Log to load any entry
| Date | Temp | Pulse | Weight | BF% | FFM | VF | Steps | Sober | BM | Fluid oz | Energy | Mood | Stress | Psoriasis | Libido | Day | Compliance | Macros | Notes |
|---|
Health Analytics
Bioenergetic Protocol · Ben · Started 2026-03-10
Adherence
—
/100
Score Components
calculating...
Trajectory Model
Linear regression · projected goal dates
Signal Detection
Automated anomaly + trend flags
Trajectory Visualization
Observed values + linear regression fit + target line
Body Fat % (n=—)
AM Temperature °F (n=—)
Fat-Free Mass lb (n=—)
Visceral Fat Score (n=—)
Correlation Matrix
Pearson r · n≥4 required per pair
Rate of Change
7-day rolling slope · per week
Data Completeness — Last 7 Days
Cross-Variable Correlation Analysis
Nutrition · fitness · vitals · body composition · lagged relationships · Pearson r · n = paired data points available
Note: correlations ≠ causation. Lagged r (e.g. protein → FFM+2d) are the closest proxy available without a controlled trial. Interpret with direction: r > +0.5 = meaningful positive relationship, r < −0.5 = meaningful negative. Build up data over 4+ weeks for reliable signal.
Weekly Summary
Mean values per protocol week
Clinical Status
⭐ Most Critical Pending
rT3 outstanding — determines NDT titration direction. All dosing decisions on hold.
✓ Metabolic Foundation
Glucose 92, HbA1c 5.2%, Insulin 5.5, Lp(a) <10. No Hashimoto's. No insulin resistance.
⚠ Pulse Watch
Pulse dropped to 60 BPM Mar 19. Watch trend — if continues falling, strengthens case for NDT titration.
⚠ Pending
rT3 · Testosterone · Estradiol · Pregnenolone · IGF-1 · Zinc · Copper · Mg RBC · PSA
Diagnosis
Functional hypothyroidism (fT3 3.3, temps 95.5–96.2°F) driving global HPA suppression (DHEA-S 128 = age-65 equivalent), compounded by FKBP5, slow COMT, compound het MTHFR — excellent metabolic foundation, no autoimmunity, no organ damage.
Draw Details
Marek Health / Quest · March 16, 2026 · Fasted 15+ hrs · 10:02 AM PDT · NOTE: Draw followed ~1 hr stressful event — cortisol may be artificially elevated.
Thyroid Panel
TSH
Above Peat optimal (0.4–1.0). Pituitary still pushing — T3 delivery suboptimal.
1.47
ref: 0.40–4.50
Free T3
Lower-middle. Target upper quartile (3.8–4.2+). This number explains temps, pulse, DHEA-S, WBC, cholesterol.
3.3
pg/mL · ref: 2.3–4.2
Free T4
Adequate substrate. Conversion quality pending rT3.
1.3
ng/dL · ref: 0.8–1.8
TPO Antibodies
NEGATIVE — no active Hashimoto's. Most protective finding in panel.
<1
ref: <9 IU/mL
Thyroglobulin Ab
NEGATIVE — no autoimmune thyroid attack.
<1
ref: ≤1 IU/mL
Prolactin
Good by Peat standards. Serotonin not pathologically elevated. Aspirin + tryptophan-poor diet working.
6.9
ref: 2.0–18.0
Fitness & Wellness
Ideal schedule shown — swap any day as needed. Select what you actually did and the checklist adjusts.
Wellness
Sobriety — SAA Recovery
—
Clean & sober · one day at a time
✓
Personal Prayer ESSENTIAL
Daily · morning or evening
Orthodox Christian practice — foundational. Directly anti-cortisol via perceived safety and meaning framework.
DAILY
✓
SAA Meeting ESSENTIAL
Weekly target · peer witness + community
OXTR GG/GG — social connection is a physiological need. Shared witness irreplaceable for sustained recovery. Priority this week.
WEEKLY
✓
Therapy Session ESSENTIAL
Weekly · trauma & sex addiction specialist · Orthodox priest · virtual
Upstream HPA intervention — addresses FKBP5 root driver directly. Parallel track to NDT. ACEs are the root cause of the whole picture.
WEEKLY
✓
Confession MODERATE
Biweekly · with priest
Sacramental healing — integrates spiritual and psychological recovery.
2x/MO
✓
Church / Divine Liturgy ESSENTIAL
Weekly · Sunday · Orthodox Divine Liturgy
Community, worship, embodied spiritual practice. OXTR GG/GG — communal belonging is physiologically restorative. The anchor of the week.
WEEKLY
Fitness Rules
!
Never exceed RPE 8 — FKBP5 cortisol liability
!
HR cap: ≤140 BPM until basal temp consistently >97°F. Then 150 BPM.
✓
Nasal breathing only during ALL activity
✓
Post-training carb within 30 min — fruit/juice
✓
Step target: 8k — do what you can · corrected +14% for phone-off time
✓
Swapped/missed easy session = not a loss. Log what you did. Don't double up.
Weekly Review
Every Sunday · 5 min · keeps data actionable
This Week vs Last Week
Wins
Gaps & Flags
One Adjustment This Week
Protocol Focus — This Week
Weekly Note
Mission
Maximum biological restoration and anti-aging efficiency — to become a stable, healthy husband and father. By God's grace.
Target date: October 9, 2026 (35th birthday) · Oceanside, CA · Orthodox Christian
Health Team Operating Principles
Framework
Ray Peat bioenergetic model — pro-thyroid, pro-CO2, anti-PUFA, pro-saturated fat. Metabolism is the master regulator.
Precision genomics — MTHFR compound het, slow COMT, FKBP5, H63D, SRD5A2 — every intervention is genomically targeted.
Orthodox Christian faith — foundational. Lenten discipline, prayer, confession, liturgy are protocol elements, not lifestyle choices.
Trauma-informed HPA — ACEs are the root upstream driver. Therapy and SAA are upstream metabolic interventions, parallel to NDT.
1099 freelance constraints — all recommendations operate within actual income reality. No $500/month supplement stacks.
Decision hierarchy
1. Labs + objective data — always first
2. Genomic risk factors — filter all decisions through known variants
3. Ray Peat framework — mechanism-level reasoning
4. Symptom picture + lived experience
5. Cost-benefit within financial constraints
Primary biological targets (in order)
1. Thyroid normalization — fT3 3.3→3.8–4.2 · temps 95.8→97.8°F+
2. Body recomposition — BF 20%→13–15% · VF 9→5–6 · FFM maintained
3. HPA recovery — DHEA-S 128→250+ · cortisol pattern normalized
4. Hair restoration — AGA reversal + psoriasis clearance
5. Hormonal optimization — testosterone, estradiol, pregnenolone (post-labs)
Anti-aging biological priorities
Mitochondrial density — CO2, temp, red light, thyroid
Insulin sensitivity — maintained (HOMA-IR 1.26 ✓) — protect via anti-PUFA, carrot salad, activity
Cardiovascular — Lp(a) <10 ✓, lipids secondary to thyroid — don't treat independently
Neurological — slow COMT + DRD2 managed via methylation, aspirin, dopamine hygiene
Bone/structural — spinal fracture history — calcium citrate, VitD, weight bearing exercise
Immune — WBC 3.3 (thyroid-driven) — normalize via NDT titration, not direct immune intervention
Critical Protocol Rules — Never Violate
Never Add to Protocol
✗
Iron supplements — H63D overload risk. Get iron from shellfish only unless labs explicitly direct otherwise.
✗
High-dose iodine — rs7463708 autoimmune thyroid risk. Selenomethionine is the correct mineral support.
✗
Melatonin — MTNR1B het. Exogenous melatonin blunts natural production, worsens delayed offset pattern.
✗
Probiotics — Peat not a proponent. Carrot salad + coconut oil is the correct approach.
✗
5-HTP or tryptophan — Peat explicitly anti-serotonin. These suppress thyroid and metabolism.
✗
Adaptogens (ashwagandha, rhodiola, maca) — wrong model. Tulsi is the exception.
✗
Adrenal glandulars — wrong model. Fix thyroid first.
✗
Cast iron cookware — stainless steel only. H63D iron leaching risk.
✗
Fermentable starch (oats, rice, sourdough, potato, legumes) — endotoxin/LPS → suppresses T4→T3 conversion. Includes organic steel cut oats.
✗
Niacinamide at 500mg — MTHFR/COMT methyl consumer risk. Maximum 50mg to start. Open cap and divide.
✗
TTFD or Sulbutiamine thiamine forms — NAT2 slow acetylator + dopaminergic concerns. Use plain Thiamine HCl only.
Identity & Baseline
Name
Ben
Age
34 → 35 on Oct 9, 2026
Height
6'5"
Location
Oceanside, CA
Blood Type
A Positive
Faith
Orthodox Christian
Status
Engaged
Profession
Freelance Video Editor
Instrument
Bouzouki
Health Priorities (in order)
01
Body recomposition / visceral fat loss — 225 → 190–195 lb by Oct 9, 2026
02
Hair loss reversal — AGA NW4–5, scalp psoriasis, premature graying
03
Psoriasis / seborrheic dermatitis resolution — gut dysfunction, HPA dysregulation, endotoxin burden
04
Full hormone / metabolism optimization — thyroid, testosterone, cortisol, insulin sensitivity
Family History
CVD · Type 2 Diabetes · Cancer · Suspected psoriatic arthritis in Ben
Key Metrics vs Target
Body Fat % PRIMARY
20.1
%
Target: 13–15%
▼ 0.1% from start
Visceral Fat PRIMARY
9
score
Target: 5–6
— holding
Muscle / FFM PRIMARY
175.0
lb
Maintain or increase · Floor: 172 lb
✓ stable
AM Temperature
95.8
°F
Target: 97.8°F+
↑ 2.0°F needed
Resting Pulse
60
BPM
Target: 75–85 BPM
⚠ Watch trend
Weight
219.2
lb
Approx target: 190–195 lb
▼ 6.2 from start
fT3
3.3
pg/mL
Target: 3.8–4.2
↑ 0.5+ needed
DHEA-S
128
mcg/dL
Target: 250–300
Age-65 level
October 9 Target Table
| Metric | Current | Target | Gap |
|---|
Data Trends
Data Trends
Body Fat % — target 13–15%
Muscle / FFM (lb) — maintain ≥172
Visceral Fat — target 5–6
Weight (lb) — secondary
Daily Steps — 8k target
BMR (kcal)
Hike Performance
Distance per Hike (mi)
Elevation Gain (ft)
Hike RPE Trend
Nasal Breathing Compliance
Hair Loss & Scalp Protocol
Primary Lever
Thyroid normalization is the highest-leverage hair intervention. AGA NW4–5 · Scalp psoriasis (chronic plaque) · Premature graying.
Active Stack
Pharmaceutical
✓
Oral Minoxidil MODERATE
2.5mg daily · AM
AM
✓
XYON Topical Finasteride MODERATE
1ml · AM · around inflamed areas, never on active plaques
AM
Scalp Care — Active
✓
ZnP Shampoo Bar — DermaHarmony 2% Pyrithione Zinc MODERATE
Solid bar · pH 5.1 · peppermint · 2x/week · leave on 2–3 min
Anti-inflammatory, antifungal. Never ketoconazole. Do not use daily.
2x/WK
✓
Scalp Massage HELPFUL
5–10 min daily · gentle circular motion
Mechanical stimulation of follicle blood flow.
DAILY
✓
Coconut Oil Pre-Wash HELPFUL
Apply to scalp · 30–60 min before washing
Softens plaques. Antifungal (lauric acid).
PRE-WASH
✓
Red Light Therapy — PM (Scalp) HELPFUL
660/850nm · scalp + face + body · 10–20 min · device owned — building consistency
AGA + psoriasis + skin collagen. Wait until plaques not actively raised.
PM
On Hold — Start When Psoriasis Clears
⛔ Never ketoconazole
Worsens scalp inflammation. Absolute rule.
Progest-E on Scalp
1–2 drops · post-shower on cleared areas
Hold until plaques flat. Trial occiput area first.
HOLD
Bloo Scalp Wash
Per product instructions
Hold until psoriasis clears.
HOLD
ACV Rinse
Diluted 1:4 · post-shampoo · 1 min · rinse
Acidifies scalp pH to ideal 4.5–5.5. Hold — can sting broken skin.
HOLD
Vitamin C Topical
5–15% solution · post-wash · scalp + hairline
Collagen synthesis in dermal papilla. Start 5% — can irritate compromised scalp.
HOLD
Copper Peptides (GHK-Cu)
Topical serum · post-wash · scalp
Strongest evidence-based topical for AGA. Also relevant for graying — copper required for tyrosinase/melanin. Hold until psoriasis clear.
HOLD
Dermarolling (0.5mm)
1x/week max · scalp only
NEVER while inflamed or raised plaques. Mechanical wounding → growth factor release. Synergistic with copper peptides.
HOLD
Activation Sequence
PHASE 1 — Plaques flat, no active inflammation → ACV rinse + Progest-E (occiput first)
PHASE 2 — 2+ weeks tolerance → Bloo scalp wash + Vitamin C topical (5%)
PHASE 3 — 4+ weeks stable → Copper peptides + dermarolling 1x/week
Each phase requires 2+ weeks tolerance before adding the next layer.
PHASE 2 — 2+ weeks tolerance → Bloo scalp wash + Vitamin C topical (5%)
PHASE 3 — 4+ weeks stable → Copper peptides + dermarolling 1x/week
Each phase requires 2+ weeks tolerance before adding the next layer.