PC Health Data
Your body, dialled in.
Goals, stack, Apple Health, bloods — what to watch before you change anything.
Paul only · AH delta 6 Sep · Bloods #412927 complete
Weight97.0 kg
Body fat16.1%
Resting HR61
HRV17.2 ms
Bloods · biomarkers
43 cards · swipe carousel · May–Sep 2026 on file
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Weight · body composition
135 → 97.0 kg · −38.0 kg · Apr 2023–Sep 2026
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Daily Stack · checklist
Morning / gym / night · tick + log
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1 · Goals
15% BF hit & hold
RENPHO 17 Sep97.0 kg · 16.1% BF · BMI 27.2 · FFM 81.4 kg
Was 6 Sep96.4 kg · 16.2% BF (RENPHO)
Was 5 Sep97.4 kg · 16.4% BF
DEXA 15 Jul102.07 kg / 20.2% (Pitt)
LeanRENPHO FFM 81.4 kg (17 Sep) · DEXA 78.1 kg
RENPHO export 17 Sep 05:59: 97.0 kg · 16.1% BF · BMI 27.2 · fat mass 15.6 kg · FFM 81.4 kg · visceral fat 4 · BMR 2128. Ultrahuman snap earlier same morning showed −0.75 kg / −0.2 BMI / −0.2% BF vs 16 Sep. Finish line stays MeasureUp Pitt DEXA for 15% BF — don’t mix methods.
2 · Locked stack
- AM pre-gym: fish oil ×2 (EPA 1.2 / DHA 0.6 g), caffeine 400 mg, iron 18 mg, berberine serving ×2
- During gym: creatine mono 1 tbsp / 750 ml
- Night: UltraLife Magnesium High Strength ×1 (300 mg Mg) with the evening meal — locked 5 Oct
- Weekly: retatrutide 4 mg Sunday — locked
- MOTS-c: 5 mg SC Mon/Wed/Fri — locked 8 Sep (kickoff Tue 8 Sep). 40 mg vial + 2 mL bac → 25 units
- B12: Blackmores Energy B12 Rapi-Melt 1000 mcg mecobalamin — 1 melt daily (locked 8 Sep)
Orals 3 Sep · MOTS-c + B12 8 Sep. Do not change doses without a new lock.
Bloods · 5 Sep 2026 (#412927 complete 8 Sep)
TSH3.10 (was 4.46*)
Bilirubin29* (was 39*)
Neutrophils1.6* · WCC 3.8*
Homocysteine22.1**
B12 labs166* · Hcy 22.1** · on Blackmores 1000 mcg
Creat / eGFR110 / 67
Insulin3 (May was 12)
T / SHBG / Free T33.0* / 74* / 441
CK241 (lab: normal)
HbA1c / hsCRP5.2% / 0.2
LipidsChol 4.3 · HDL 1.2 · LDL 2.8 · TG 0.6
Mg / Vit D / Ferritin0.74 · 70 · 54
IGF-119.5 (was 16.0 Jul)
GH3.2 µg/L (was 0.3 Jul)
Zinc14.8 (9–18) · in range
Panel complete 8 Sep. GH 3.2 · IGF-1 19.5 · Zinc 14.8 in range. Main flags still B12/Hcy etc — clinician. Not medical advice.
Apple Health · delta 6 Sep 2026
Resting HR61 bpm (was 64)
HRV SDNN17.20 ms (was 12.07)
VO2 Max39.52 (31 Aug)
Steps 30d~23,430 / day
Active kcal~1,173 / day
Workouts47 / 30d · 130 / 90d
30d workout mix: Strength ×31 · Cycling ×10 · Running ×4 · Pickleball ×2
Weight: 99.2 (23 Aug) → 97.4 (5 Sep) → 96.4 (6 Sep) → ~97.75 (16 Sep, inferred) → 97.0 (17 Sep). Sources: Ultra 2, iPhone, Hume, RENPHO, Ultrahuman, Myzone.
Sleep (Hume)
- Primary source: Hume
- Last night in export: 29 Aug ~6.6h
- Mid–late Aug: often ~5–8h; several short nights
- Still no nights after 29 Aug in 6 Sep export — Hume→Health sync gap persists
Wearables (locked)
- Ultra day → Apple Health + Strava
- Hume night → sleep / HRV / recovery (no required sub)
- Day/night split only — not both 24/7
- Fitbit Air not recommended. Ultrahuman/RENPHO/Myzone also write to Health.
3 · What you’re doing now
TrainingHigh volume — 48 workouts / 30d + ~23k steps
Reta4 mg/week
Bloods#412927 panel complete
MOTS-c5 mg SC M/W/F · locked
B12Blackmores Rapi-Melt 1000 mcg · daily
KlowFinished · skin note only
Cut97.0 kg · 16.1% BF (17 Sep RENPHO) · DEXA confirm later
4 · Watch-outs
| Signal | Practice |
|---|---|
| RENPHO 16.1% vs DEXA 20.2% | Different tools. Celebrate the trend; confirm 15% on Pitt DEXA. |
| TCF7L2 / refined carbs | Sugar & flour low. Carbs ~30–40%. Don’t add bottles for this. |
| FADS / omega-3 | Fish oil ×2 already covers EPA/DHA need. |
| Protein / lean hold | Stay protein-forward on reta. High training volume supports this. |
| TSH | 4.46* (Jul) → 3.10 (Sep) — into range. |
| Bilirubin | 39* → 29* — still high; improved. Clinician. |
| Neutrophils / WCC | 1.3**/3.6* → 1.6*/3.8* — still low. Clinician. |
| SHBG / Testosterone | 71*/28.3* → 74*/33.0*; free T 441 in range. Clinician. |
| CK | 264* → 241 — lab: normal (top of range). |
| B12 / Homocysteine | B12 166* · Hcy 22.1** — now on Blackmores mecobalamin 1000 mcg daily. Retest active B12/MMA/Hcy ~8–12 weeks. |
| Creatinine / eGFR | Creat 110 (ceiling) · eGFR 67 (was 97/78). Creatine context — clinician. |
| Metabolic | Insulin 12→3 · HbA1c 5.2% · lipids good · hsCRP 0.2. |
| HRV | 12.07 → 17.20 ms (6 Sep). Improved vs baseline; still monitor. Not a stack change. |
| Sleep sync | Hume nights missing after 29 Aug in export — check next Health zip. |
5 · Open / pending
- Clinician review of Sep flags (B12/Hcy, bili, neutrophils, creat/eGFR, SHBG/T)
- MOTS-c started Tue 8 Sep — then M/W/F (reta Sunday)
- MeasureUp Pitt DEXA when near goal
- Missing MeasureUp PDFs (2024–25)
- Next Apple Health delta after 6 Sep
Plan after 5 Sep bloods
- No locked-stack / reta dose changes from this panel alone
- RENPHO 97.0 kg · 16.1% BF @ 17 Sep — still confirm 15% on Pitt DEXA
- Metabolic markers look favourable on reta + cut (insulin ↓, lipids, hsCRP)
- Take flagged labs to clinician before any new bottles
6 · Before you buy or change anything
- Already locked? Don’t double fish oil, caffeine, iron, berberine, B12 melts, or the night magnesium (1 tablet only), raise reta, or change MOTS-c off 5 mg M/W/F without a new lock.
- Chasing RENPHO 15%? Prefer Pitt DEXA over buying fat-loss gadgets/supplements.
- B12 / Hcy? Blackmores 1000 mcg melt locked — don’t add a second B12 or folic-acid complex. Retest ~8–12 weeks.
- Another wearable? Ultra day / Hume night only — no Fitbit / no third primary.
- HRV or sleep worry? Flag to clinician / wait for next Health diff — not a random supplement.