Q4 PLAN · REVIEWED BY DR. OSEI
Three focus areas.
Small daily steps.
NEXT PANEL
Jan 14, 2027
01
1/3
Lower LDL
LDL is 103 mg/dL. Diet and cardio should bring it under 100.
✓
+10 g soluble fibre
✓
2× zone-2 cardio
✓
Olive oil over butter
Target
< 100 mg/dL
02
2/3
Rebuild iron
Ferritin is 22 ng/mL. Low iron can explain afternoon dips.
✓
Iron-rich lunch 4× / week
✓
Vitamin C with meals
✓
No tea near meals
Target
> 40 ng/mL
03
3/3
Protect sleep
Deep sleep is up 12 min. Keep the routine that got you here.
✓
Lights down by 22:30
✓
No caffeine after 14:00
✓
Room at 18 °C
Target
> 1h 30m deep
Today
2/4
07:30
✓
Iron-rich breakfast
08:00
✓
Vitamin D, 2,000 IU
12:30
✓
10-min walk after lunch
22:30
✓
Lights down
Supplements
Refill
Vitamin D3
2,000 IU · morning
Omega-3
1 g · with lunch
Magnesium
300 mg · evening
