First-time setup

Before we get started, Dan

This framework is built around your bloodwork and health goals. To calibrate correctly from day one, we need to know what supplements you're currently taking — so we don't accidentally recommend too much of something you're already getting.

Do you currently take any supplements?

Step 1 of 3

Supplements

What are you taking?

Add each supplement with the dose and how often. This prevents the framework from recommending foods that would push you over safe thresholds for things like magnesium, vitamin D, or omega-3s.

Nothing added yet.

Step 2 of 3

Food preferences

Anything you won't eat?

Select anything to avoid. The framework and the AI assistant will work around these automatically. You can update anytime through the chat.

Step 3 of 3
Avoiding:
Supplements:

Personalized · Evidence-based · June 2026

A diet built
around your numbers

Not a meal prep plan — a framework you own. Tell the assistant what you like, dislike, or want to change and it adapts in real time.

57Age
205 lbsCurrent weight
HDL 35Primary target
RuckingActivity base

Daily targets

What you're aiming for

Calibrated to your weight, activity level, and the specific biomarkers your bloodwork flagged. Guardrails, not a strict scorecard.

~1,900CaloriesMild deficit for gradual loss
150–180gProtein~0.8g per lb bodyweight
60–100gNet carbsLow-glycemic, not strict keto
25–35gFiberBiggest gap in current diet
<2,000mgSodiumBlood pressure lever
80–100 ozWaterMore on ruck days

Food guide

What to eat and how much

Every food here is grounded in your bloodwork. Priority items directly move your HDL and blood pressure numbers. Foods you've marked to avoid appear dimmed.

Protein

Fatty fish
1–2 servings / week · 5–6 oz each
Salmon, mackerel, or trout when you're willing — but not the primary strategy. The HDL and omega-3 work gets covered through olive oil, avocado, walnuts, and a daily fish oil supplement instead.
Fish oil supplementPriority
2–3g EPA/DHA daily
This is the primary omega-3 strategy given fish isn't a regular part of the diet. Nordic Naturals or Thorne are quality brands. Takes the pressure off eating fish frequently while still hitting the HDL target.
Sardines specificallyPriority
2–3x / week · 1 can
Highest omega-3 density of any canned fish, most affordable. Sardines in olive oil only. Low-sodium varieties where available.
EggsPriority
2–3 whole eggs / day
Keep these. Your LDL and triglycerides are fine so there's no reason to limit them. Good source of choline and they support HDL directly.
Chicken / turkey
5–7 oz per meal · 3–4x / week
Lean poultry as a neutral base. Thighs are fine.
Red meatLimit
1–2x / week · 5–6 oz
Grass-fed has a better fat profile. Avoid processed cuts (sausage, deli meat) as your primary source.
Greek yogurt
¾–1 cup / day · full-fat, plain
Good protein, probiotics, and dairy fat doesn't suppress HDL the way meat-based saturated fat does. Add berries and seeds to hit fiber targets.

Fats — swap, don't slash

Extra virgin olive oilPriority
2–3 tbsp / day
Primary cooking and dressing fat. Single most documented food for raising HDL. Replace butter and seed oils wherever possible.
AvocadoPriority
½–1 whole / day
High in monounsaturated fat and potassium — addresses both HDL and blood pressure simultaneously.
Whole nuts
1 oz (small handful) / day
Almonds, walnuts, pecans. Walnuts have the best omega-3 profile of any nut. Whole nuts only — nut butters are too easy to overconsume.
Nut buttersLimit
1 tbsp / day max
Pull back significantly from current intake. Natural / single-ingredient only.
CheeseLimit
1 oz / day
Use as a flavor accent, not a protein source. Heavy cheese is a significant sodium and saturated fat source.

Vegetables

CruciferousPriority
1–2 cups / day
Broccoli, cauliflower, Brussels sprouts, cabbage. Highest fiber and micronutrient density. Roast with olive oil.
Leafy greensPriority
2+ cups raw or 1 cup cooked / day
Spinach, arugula, kale, Swiss chard. High in magnesium and potassium — both directly counter blood pressure.
Bell peppers
½–1 pepper / day
Highest vitamin C of any vegetable. High vitamin C correlates with HDL improvement. Raw or roasted.
Onions and garlic
Use freely as a base flavor
Both have documented blood pressure benefits. Standard base for most cooked meals.
Zucchini / cucumber / asparagus
Essentially unlimited
Low calorie, good volume. Asparagus has mild diuretic properties that can help blood pressure.

Carbohydrates

Berries
½–1 cup / day
Lowest glycemic impact of any fruit. Blueberries, strawberries, raspberries. Good on Greek yogurt.
Legumes
½ cup cooked · 3–4x / week
Black beans, lentils, chickpeas. Surprisingly low glycemic. Fastest way to hit your daily fiber target.
Sweet potato
½ medium · 2–3x / week
Best after a ruck walk. High potassium and fiber make it worth the carb load.
Oats
½ cup dry · 1–2x / week
Steel-cut or rolled only. Beta-glucan fiber has a documented direct HDL-raising effect.

Avoid entirely

Processed meats
Daily bacon, sausage, deli meats, hot dogs. High sodium and nitrates are direct blood pressure drivers.
Refined carbs and sugar
Bread, pasta, white rice, pastries, sweetened drinks. Keep the discipline already in place from keto.
Seed and vegetable oils
Canola, soybean, sunflower, corn oil. Suppresses HDL. Use olive oil or avocado oil instead.
High-sodium packaged foods
Canned soups, crackers, most condiments. Cook from whole ingredients. Under 2,000mg sodium daily.

Supplements

What you're already taking

The framework accounts for these when making food and nutrient recommendations. Update anytime by telling the assistant what you've added, changed, or stopped.

No supplements logged yet. Tell the assistant what you're taking and it will track them here.

Core principles

What to internalize

Rules you can apply without looking anything up.

01
Swap fat sources — don't slash fat
Your triglycerides are excellent (79 mg/dL) precisely because you eat fat. Don't change that. Replace saturated fat from meat and cheese with monounsaturated fat from olive oil, avocado, and fish. Total fat intake can stay similar.
02
Vegetables are the foundation, not the garnish
Every meal should have a significant vegetable component — not three broccoli florets. Half your plate. If you're not hitting 3–4 cups of vegetables per day, the fiber and micronutrient targets won't be met.
03
Time carbs around your ruck walks
Starchy carbs — sweet potato, legumes, oats — work best within 1–2 hours after activity. Your muscles are primed to absorb glucose then, which minimizes any insulin spike.
04
Sodium is your blood pressure lever
Your current diet is likely high in sodium from cheese, nuts, and packaged foods. Cook from whole ingredients, don't salt at the table, read labels. Getting below 2,000mg sodium per day could move your blood pressure numbers on its own.
05
Fish is the single highest-priority change
Getting fatty fish in 3–5x per week does more for your HDL and blood pressure than any other single dietary adjustment. If you genuinely won't eat fish, supplement with 2–3g EPA/DHA fish oil daily.
06
Your keto instincts are right — the execution needed updating
The mental clarity and easy fat loss you felt on keto are real. The issue was the version: heavy meat, cheese, and nut butters — high sodium, high saturated fat, near-zero fiber. This framework keeps the low-carb structure that works for you while fixing what wasn't.

Your bloodwork · June 2026

Where you stand

Your lipid panel is better than most people on a heavy meat-based diet. The primary target is raising HDL. Everything else is either fine or trending the right direction.

HDL Cholesterol35–40 mg/dLWatchPrimary target. Goal is 50+ mg/dL. Raised by: olive oil, fatty fish, avocado, aerobic exercise.
Triglycerides79 mg/dLExcellentWell below the 150 threshold. Your low-carb diet working correctly — protect this by keeping refined carbs out.
Total Cholesterol160 mg/dLGoodComfortably within the 100–199 normal range.
LDL Cholesterol103 mg/dLGoodNormal range. No reason to restrict dietary fat based on this number.
Fasting Glucose93–95 mg/dLNormalTop of normal range but within bounds. Any A1C concern flagged by your doctor was likely preventative, not a current diagnosis.
Liver enzymes (AST/ALT)Within rangeGoodClean. No liver stress from current diet.
Kidney function (eGFR)77–79 mL/minGoodHealthy range. High protein diet is not stressing kidney function.
Blood pressureElevated (hypertension)WatchDietary levers: reduce sodium below 2,000mg/day, increase potassium (avocado, leafy greens, sweet potato), continue rucking.

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Diet assistant
Knows your bloodwork, supplements & preferences
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