Welcome, Alexander

Vitality87Optimal range
Daily Vitality Score · Sunday

You're operating in a restorative-forward state.

HRV is up 12% vs your 14-day baseline. Cortisol rhythm is aligned. Today's protocol favors deep cognitive work between 9–11 AM and a light vagal-tone session at dusk.

Recovery
92
Readiness
84
Strain
11.2
Nervous System
Ventral Vagal

Parasympathetic dominance — safe, social, regulated.

Energy
Steady · 78%

Stable mitochondrial output. Glycemic curve smooth.

Focus
Sharp · Flow ready

Alpha-beta coherence elevated. Hold caffeine until 10 AM.

Recovery
Replenished

Full overnight recovery. Strain headroom available.

Today's Adaptive Protocol

Calibrated for restorative tone

Your nervous system favors recovery today. Five gentle blocks to keep momentum without overshooting strain.

40%
2 of 5 complete
06:40
Sunlight + hydration
10 min outdoor light · 500 ml water + electrolytes
09:00
Deep work window
Cognitive peak · 90 min single-task block
13:30
Vagal reset breathing
4-7-8 cadence · 12 min
17:30
Adaptogen stack
Ashwagandha + L-theanine
22:00
Wind down
Dim lights · magnesium · journal 5 min
+12%
HRV
84ms
−3 bpm
Resting HR
54bpm
Improving
VO₂ trend
48.6
Stable
Inflammation
Low
71%
Hydration
1.84/ 2.6 L

+ pinch of mineral salts recommended after 4 PM.

Quality 92
Sleep
7h 42mtotal
Deep
24%
REM
22%
Light
46%
Awake
8%
Last 12h
Stress Load
Low— recoverable

Peak at 14:00 — 9 min breathwork resolved it.

+14% week
Mood Trend
Lifted
MTWTFSS
Autonomic Balance

Nervous System Coherence

Coherent
Sympathetic · 38%Parasympathetic · 62%
Heart Rate Variability
84ms
Resting Heart Rate
54bpm
Respiration Rate
13.2br/m
Skin Temperature
36.4°C
Today's Rhythm

Circadian Energy Map

06:00
Cortisol Awakening
09:00
Peak Focus Window
12:00
Cognitive Plateau
15:00
Recovery Dip
18:00
Movement Window
21:00
Wind-down
00:00
Deep Repair
AI Recovery

Recommended for you

  • Box breathing
    5 min · before next meeting
  • Magnesium glycinate
    300 mg · 1h before bed
  • 10 min sunlight
    Within 30 min of waking tomorrow
Personal best 41
Vitality Streak
28days
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