Ryan's Health Dashboard

Activity Tracker

📊 YTD: 129.8 mi · 78 sessions May: 31.76 mi · 18 sessions · best: 2.19 mi Jun MTD: 19.78 mi · 12 sessions (thru Jun 23) All w/ 40 lb pack · avg pace ~24:20 · best ruck power: 1.95 (May 11)

🎒 Rucking MTD Goal: 40 mi/month

— / 50 mi

Check Ruckwell for your June 1–today total, then hit Update.

👟 Steps MTD Goal: 9k/day

— MTD steps

Check iPhone Health app for your step count, then hit Update.

🎒 Rucking This Week Goal: ~9.2 mi/week

— / 11.5 mi this week

This week = Mon–Sun. Update with your miles since Monday.

👟 Steps This Week Goal: 63k steps/week

— / 70k steps

Check iPhone Health app for steps since Monday, then hit Update.

Strength Tracking

Lifting Sessions This Month

—

Good: 10 · Outstanding: 15

Bench Press Est. 1RM

~295

255 lb × 5 reps (Epley formula)

Current Working Sets

On lower body: Rucking 40 lbs daily is muscular endurance work for your legs — not the same as heavy loading. For your HbA1c goal, leg mass is what matters (legs = your largest glucose sink). Suggestion: add 2–3 sets of goblet squats (50–70 lbs) or Romanian deadlifts to the END of your existing sessions. 5–8 extra minutes. No separate leg day needed.

Exercise

Date

Weight (lbs)

Reps (best set)

Sets

Notes (optional)

Workout Log

Target Milestones

Context: Feb surgery + recent illness means ~3 months of disruption. Your May total of 31.76 mi is the real baseline to build from — not 50. These targets are calibrated to your actual history.

30-Day Target · July 2026

Beat May. Build the streak.

🎒 Rucking: 35 mi (↑ from 31.76)

🎒 No gap longer than 3 days

🏋️ Weights: 8+ sessions (vs 4 in Jun)

🏋️ Add squats or deadlifts

👟 Steps: avg 8k/day

⚖️ Weight: 184 lbs (−1.5)

90-Day Target · September 2026

Rucking in a groove.

🎒 Rucking: 40+ mi/month

🎒 Push sessions to 2.5+ mi avg

🏋️ Weights: 3x/week with legs

⚖️ Weight: 180 lbs (−5.5)

📊 Body fat: 26%

🩸 HbA1c re-test target: <5.8%

6-Month · December 2026

Out of prediabetes range.

🎒 Rucking: 45–50 mi/month

⚖️ Weight: 175 lbs (−10.5)

📊 Body fat: 23%

🩸 HbA1c: <5.7%

💉 LDL: <130 mg/dL

💉 Triglycerides: <150 mg/dL

Body Composition Trend

Body Fat %

Healthy men: 10–20%

28.4%

↓ from 28.6% (May)

Body Water %

Healthy: 50–65%

52.3%

✓ Normal

Bone Mass %

Stable over time

7.8%

✓ Consistent

BMI

Healthy: 18.5–24.9

29.8

Target: <25

Date

Weight (lbs)

Body Fat %

BMI

Lab Results

Drawn 06/04/2026

HbA1c

3-month avg blood sugar

5.9%

Target: <5.7%

Scale: Normal <5.7% · Prediabetes 5.7–6.4% · Diabetes >6.4%
Your position: 0.2% into prediabetes range. Achievable to reverse within 6 months.

ALT (Liver)

U/L · Range: 9–46

27

✓ Normal

AST (Liver)

U/L · Range: 10–40

18

✓ Normal

Creatinine

mg/dL · Range: 0.60–1.26

1.13

✓ Normal

eGFR

Kidney filter rate

85

✓ Target: ≥60

Albumin

g/dL · Range: 3.6–5.1

4.3

✓ Normal

Drawn 06/04/2026 · Lipid Panel, Serum

Total Cholesterol

mg/dL · Target: <200

220

Borderline High

LDL ("Bad")

mg/dL · Optimal: <100

147

Borderline High

HDL ("Good")

mg/dL · Target: >60

44

Low-normal ↑ needed

Triglycerides

mg/dL · Target: <150

166

Borderline High

VLDL

mg/dL · Range: 5–40

29

✓ Normal

Key insight: Elevated triglycerides + low HDL is the classic pattern for metabolic syndrome, driven by refined carbs and sugar (not just fat). Cardio (especially rucking) is proven to raise HDL and lower triglycerides. Cut sugar/refined carbs, add omega-3s (fatty fish, flax).

Drawn 05/27/2026 · CBC + Inflammation

C-Reactive Protein

mg/L · Target: <8.0

<3.0

✓ Excellent

Sed Rate (ESR)

mm/h · Target: ≤15

2

✓ Excellent (very low)

Hemoglobin

g/dL · Range: 13.2–17.1

15.0

✓ Normal

Hematocrit

% · Range: 39.4–51.1

45.7

✓ Normal

WBC (White Blood Cells)

K/uL · Range: 3.8–10.8

6.0

✓ Normal

Platelets

K/uL · Range: 140–400

208

✓ Normal

Drawn 05/27/2026 · Rheumatology / Infectious Panel

TB Test (QuantiFERON)

TB infection screen

Negative

✓ Clear

Hepatitis C Antibody

HCV infection

Non-reactive

✓ Clear

Hep B Surface Antigen

Active Hep B

Non-reactive

✓ Clear

Hep B Surface Antibody

Immunity status

Reactive

✓ Immune (vaccinated)

Health Action Plan — Reversing Prediabetes

🎯

Primary Goal: HbA1c <5.7% by December 2026

You need a 0.2% drop. Studies show this is achievable with 150+ min/week aerobic activity + 5–7% weight loss in 3–6 months. Your rucking habit is the single best tool you have. Hit your 50 mi/month goal consistently and you will see this number move by September.

🎒

Rucking is your most powerful metabolic tool

50 mi/month = ~12.5 mi/week. At 3–3.5 mph with a loaded pack, that's 3.5–4 hrs of zone 2 cardio per week — exactly the stimulus that lowers fasting blood sugar, burns visceral fat (which drives insulin resistance), and raises HDL. Rucking burns ~1.5–2x more calories than walking at the same speed. Stay consistent and you'll move every number on this dashboard.

⚖️

Weight Target: 172 lbs (lose 13.5 lbs)

Losing 7% of bodyweight is the clinically validated threshold for prediabetes reversal. You're currently losing ~1 lb/month — you need to accelerate to 1–1.5 lbs/week. The lever: reduce refined carbs and sugar (they spike insulin and convert to triglycerides). First milestone: 180 lbs by September.

🍽️

Diet: Cut what's driving triglycerides and blood sugar

Your triglycerides (166) and low HDL (44) strongly point to refined carbs and added sugar as the main culprits — not dietary fat. Cut: white bread, pasta, rice, sugary drinks, alcohol. Add: fiber (oats, beans, leafy greens), omega-3s (salmon, sardines, flax), and protein to preserve muscle while losing fat.

🏋️

Keep the weight training — it's your long-term blood sugar fix

Muscle mass is the body's biggest glucose sink. Each pound of muscle you add burns glucose passively 24/7. Compound lifts (squat, deadlift, press) 2–3x/week combined with your rucking will move body fat % faster than either alone. Your RepCount logs matter — keep them consistent.

✅

Your inflammation and organ health is excellent — great foundation

CRP <3.0, Sed Rate = 2 (extremely low), liver enzymes perfect, kidneys healthy (eGFR 85). This is purely a metabolic issue — no organ damage, no inflammation, no underlying disease. You caught this at the earliest possible stage. The work is lifestyle only.

How to Get Your Data In

1

Best method: Health Auto Export app

Download Health Auto Export from the App Store (~$4.99). It exports steps, workouts, heart rate, and more as CSV or JSON. You can filter by date range and auto-send to Google Sheets or email to yourself. Easiest way to get a clean CSV of your daily steps.

2

Native full export (backup)

iPhone Health app → tap your profile photo (top right) → Export All Health Data. Creates a .zip with XML files covering all historical data. Good for a full archive but requires parsing. Bring the CSV or XML to a Claude chat and I can parse it for you.

3

Upload a CSV to Claude

Once you have a CSV of your steps or workouts, drag it into a new chat with me. I can calculate monthly totals, daily averages, step streaks, and update the numbers in this dashboard. Just tell me "here's my Health Auto Export CSV — update my step totals."

1

Export from Ruckwell

In Ruckwell: go to Profile / Settings → Export Data (or look for a share icon on your activity list). It should offer CSV export with distance, duration, elevation, and pack weight per ruck.

2

Upload to Claude for auto-calculations

Drop the CSV in a chat with me. I'll calculate your MTD and monthly mileage totals, show pace vs your 50 mi/month goal, identify your heaviest and longest rucks, and tell you what you need to hit the goal by month end.

3

Quick manual update (use this for now)

The "Update Miles" button in the Pace Tracker above takes 5 seconds. Just check your Ruckwell MTD total and paste it in. Good enough to keep the pace tracker accurate until you do a full export.

1

Export from RepCount

In RepCount: go to Profile → Settings → Export Workouts. Exports as CSV with exercise names, sets, reps, and weight logged per session.

2

What we can track from your RepCount data

From exports I can calculate: weekly training volume (sets × reps × weight), workout frequency, progressive overload trends per lift, and which muscle groups you're training most vs. least. Consistent resistance training is critical for long-term blood sugar control — tracking volume keeps you accountable.