Hey Adam — Health Dashboard

Snapshot for PT · generated

✓HbA1c still falling — 43 → 35, well clear of pre-diabetic

✓Ferritin back in range — 26 → 39, iron stores recovering

✓Vitamin D more than doubled — 17 → 39

✓LDL into range — 3.5 → 2.8

▲Watch this one: Triglycerides 1.3 → 3.1 — jumped back out of range. Recheck fasted before reading too much in.

Age

—

DoB 08 Aug 1981

Height

6'4"193 cm

Weight

19st 8124.3 kg

▼ 2 stone in 12 mo

BMI

—

Trending down

Overview

Latest across every stream — tap a card to dive in.

Activity & vitals (Fitbit Air)

From Google Health · ·

Daily steps

Resting heart rate

Sleep — duration & stages

Stacked by stage. Deep + REM are the restorative ones.

Heart rate range (daily min / avg / max)

Recent workouts

Where we are — headline

Body composition (Tanita MC-780MA-N · monthly)

Latest reading: ·

Segmental muscle mass (kg)

Trunk dominates by design. Arm/leg balance L vs R tells you about symmetry.

Segmental body fat (%)

Trunk fat% is the number tied to visceral/metabolic risk — watch this one over time.

Left / right symmetry

Flags differences >5% between limbs. Small bias is normal (handedness / kicking leg). Large gaps suggest movement compensation worth addressing in training.

Visceral fat rating — Tanita scale

Monthly trend

Continuous Glucose Monitor (Lingo, last 12 days)

Time in Range

Healthy range for non-diabetic: 3.9–7.8 mmol/L

Ambulatory glucose profile (24h pattern)

Median line (p50) with 25–75% band and 5–95% outer band

Daily averages

Min / avg / max per day

Full 12-day glucose trace

Blood marker trends (2023–2026)

HbA1c — 3-month blood sugar

Cholesterol panel

Triglycerides

Ferritin (iron stores)

Vitamin D

Vitamin B12

Liver — ALT (inflammation marker)

Total cholesterol : HDL ratio

Latest blood panel (16 Jun 2026)

Marker	Value	Healthy range	Status	vs prev

Nutrition strategy

Current eating pattern

First meal

12:00noon

16:8 intermittent fast · genuinely not hungry before

Pre-noon glucose TIR

93.4%

avg 6.38 mmol/L · fasting is working

Post-noon glucose TIR

87.2%

avg 6.87 · meals drive most variability

Flexibility

Wide variety

Happy to prep and batch cook

Verdict: skipping breakfast fits your physiology. Fasted morning glucose is rock-steady (6.38 mmol/L, low variance), and morning readings over 7.8 are just 6.6% — almost entirely dawn phenomenon, not hunger signals. Listening to your body here is the right call. Protecting the fasting window helps insulin sensitivity, which links directly to the LDL and triglyceride wins you've already banked.

Emphasise — targets 3 deficiencies + lowers LDL

Oily fish 3×/wk	salmon, mackerel, sardines, anchovies — Vit D, omega-3 (current 6:3 ratio 25:1, target <4:1)
Red meat 2×/wk	lean beef, lamb, liver — ferritin (26, needs 30+) and B12 (199, needs 258+)
Eggs daily	B12, Vit D, protein — 2-3 whole eggs is fine, no impact on your cholesterol panel
Dark leafy greens	spinach, kale, chard — non-haem iron. Pair with Vit C (peppers, citrus) for absorption
Legumes + lentils	soluble fibre lowers LDL directly; slow-release carb (better glucose response than bread/rice)
Nuts + seeds	walnuts (ALA omega-3), almonds, chia/flax — polyunsaturated fats to displace saturated
Olive oil	primary cooking fat — monounsaturated, strong LDL evidence
Fermented dairy	live yoghurt, kefir — protein + B12 + gut microbiome (helps B12 absorption)

Moderate — pushing LDL and post-meal glucose up

Saturated fat	butter, cream, fatty cuts, cheese beyond a small portion — main LDL driver
Processed meat	bacon, sausage, ham — ideally <1×/wk (saturated fat + sodium)
Crisps	Known favourite — quick win. Refined carb + seed oil + salt combo hits LDL and omega-6 at once. Swap for olive-oil popcorn, roasted chickpeas, or nuts.
Bread	Known favourite — quick win. White / sandwich bread = biggest glucose spikes in your CGM. Switch to sourdough, rye, or seeded wholegrain (similar enjoyment, much flatter curve).
Seed / vegetable oils	sunflower, corn — worsen the omega 6:3 ratio. Use olive, rapeseed, or avocado oil instead.
Processed snacks	biscuits, pastries — refined carb + saturated fat stack

Supplements to discuss with GP (based on your bloods)

Vitamin D3	High-dose loading (Dr. Manning's recommendation — 17 nmol/L is deficient). Likely 3-month loading then maintenance.
Iron	Don't self-treat — Dr. Manning specifically flagged this. GP may want to investigate the cause of the 140→71→46→26 decline before supplementing.
B12	Sublingual methylcobalamin if diet changes don't move it. Active B12 is borderline — worth discussing.
Omega-3 (EPA/DHA)	2-3g/day from algae or fish oil if you can't hit 3× oily fish weekly. Omega-3 index 4.81 is above minimum but not optimal.
Creatine monohydrate	Unrelated to bloods, but worth raising with the PT for strength + cognition. 5g/day. Cheap, safe, evidence-based.

Key story for the PT

Metabolic wins are holding — weight down 2 stone over the year, and HbA1c keeps falling: 43 → 38 → 35 mMol/Mol, well clear of the diabetic-risk zone. Liver ALT remains normal (35 U/L). Training is working.
⚠ Triglycerides have spiked — the one to flag: 1.3 → 3.1 mmol/L (June '26), back out of range, and dragging the Total:HDL ratio (4.8 → 5.1) and Trig:HDL ratio (1.2 → 3.0) up with it. Triglycerides are very sensitive to a non-fasted sample, recent alcohol, or a high-carb day — a fasted recheck is the sensible next step before changing anything. If it holds high, it points at recent diet (refined carbs / alcohol / saturated fat) rather than training.
Deficiencies are correcting — Ferritin 26 → 39 ug/L (back in range after a 3-year decline of 140 → 71 → 46 → 26), Vitamin D 17 → 39 nmol/L (more than doubled, still aiming for 50+), B12 199 → 249 pmol/L (nearly there). The supplement + diet changes are landing.
Cholesterol mixed — LDL 3.5 → 2.8 (in range for the first time, under 3.0), but Total holds at 5.2 and Non-HDL 4.2 sits just over target. With LDL handled, the triglyceride spike is now the bigger lever on the ratios.
Glucose control is excellent on CGM — 90.2% time-in-range, CV 12.7% (very stable), no hypoglycemia (from the April Lingo wear). Matches the falling HbA1c.
PT implications: iron, D and B12 all trending the right way should support cardio recovery and energy. The open question is the triglyceride jump — worth a fasted recheck; lifting/strength work is unaffected. Monitor energy vs session load while the recheck is pending.