Health Dashboard

One score.

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Composite

Today's Read

Connect sources to compute.

Strava and Oura unlock the Recovery + Load score. Vitality is seeded from your most recent DEXA & blood panel.

Recovery

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Awaiting Oura

Load

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Awaiting Strava

Vitality

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From recent labs + DEXA

I Sources

Connect & ingest.

Live data flowing in. Manual entries seed what doesn't have an API.

Strava

Activities · TSS · ACWR

Oura

Sleep · HRV · RHR · Readiness

Apple Health

iOS Shortcut webhook

Vitality data

DEXA · Labs · BP

Seeded

II Vitality Snapshot

Your foundation.

Most recent values from your Notion Health workspace.

Body Composition DEXA · Apr 24, 2026

Body Fat %

Target: 12–18%

—%

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Lean Mass

Target: trending up

—lb

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Visceral Fat

Target: under 1 lb

—lb

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Total Weight

—lb

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Blood Panel Superpower · Feb 17, 2026

Total Cholesterol

Optimal: <200 mg/dL

—mg/dL

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LDL

Optimal: <100 mg/dL

—mg/dL

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HDL

Optimal: >40 mg/dL

—mg/dL

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Triglycerides

Optimal: <100 mg/dL

—mg/dL

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A1C

Optimal: <5.4%

—%

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hsCRP

Optimal: <1.0 mg/L

—mg/L

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Testosterone (Total)

Optimal: 600–1000 ng/dL

—ng/dL

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Vitamin D

Optimal: 40–80 ng/mL

—ng/mL

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Blood Pressure Dec 10, 2025

Systolic / Diastolic

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III Load · Strava

Training stimulus.

Last 7 / 30 days. Acute-to-Chronic Workload Ratio (ACWR) sweet spot is 0.8–1.3.

Connect Strava above to compute Load score.

· Companion Apps

AM Primer → Train →