{
  "type": "N1_BASELINE",
  "version": "1.0",
  "date": "2025-12-22",
  "experiment": {
    "name": "N1 HumanLog",
    "startDate": "2025-12-22",
    "duration": "180 days"
  },
  "devices": [
    "Withings Body Scan",
    "Oura Ring Gen 4",
    "Apple Watch 7",
    "Polar H10",
    "Omron M7",
    "Accu-Chek Guide",
    "Dexcom G7"
  ],
  "environment": {
    "season": "winter",
    "smoking": false,
    "alcohol": false,
    "nofap": true,
    "nofap_start": "2025-12-22"
  },
  "bodyComposition": {
    "measuredAt": "2025-11-29T19:47:53+00:00",
    "device": "Withings Body Scan",
    "weight_kg": 70.44,
    "fat_percent": 18.06,
    "fat_mass_kg": 12.72,
    "fat_free_mass_kg": 57.72,
    "muscle_mass_kg": 54.8,
    "bone_mass_kg": 2.91,
    "hydration_percent": 41.44,
    "visceral_fat_index": 1.9,
    "metabolic_age": 29,
    "basal_metabolic_rate": 1669,
    "water": {
      "extracellular_kg": 16.85,
      "intracellular_kg": 24.59
    },
    "segmental_muscle_kg": {
      "left_arm": 3.27,
      "right_arm": 3.41,
      "left_leg": 9.12,
      "right_leg": 9.41,
      "trunk": 29.6
    },
    "segmental_fat_kg": {
      "left_arm": 0.68,
      "right_arm": 0.61,
      "left_leg": 2.02,
      "right_leg": 1.81,
      "trunk": 7.59
    },
    "segmental_ffm_kg": {
      "left_arm": 3.48,
      "right_arm": 3.62,
      "left_leg": 9.63,
      "right_leg": 9.93,
      "trunk": 31.07
    }
  },
  "bloodWork": {
    "testedAt": "2025-12-17",
    "lab": "Lab",
    "monthNumber": 1,
    "results": {
      "hormones": {
        "testosterone": {
          "value": 614,
          "unit": "ng/dL",
          "ref": "249-836",
          "status": "normal"
        },
        "free_testosterone": {
          "value": 10.7,
          "unit": "ng/dL",
          "status": "normal"
        },
        "bioavailable_testosterone": {
          "value": 272,
          "unit": "ng/dL",
          "status": "normal"
        },
        "shbg": {
          "value": 44.3,
          "unit": "nmol/L",
          "ref": "11-80",
          "status": "normal"
        },
        "dhea_s": {
          "value": 388.21,
          "unit": "µg/dL",
          "ref": "160-449",
          "status": "normal"
        },
        "cortisol": {
          "value": 21.77,
          "unit": "µg/dL",
          "ref": "4.82-19.5",
          "status": "HIGH"
        },
        "estradiol": {
          "value": 40.12,
          "unit": "ng/L",
          "ref": "18.35-139.4",
          "status": "normal"
        },
        "prolactin": {
          "value": 19.49,
          "unit": "µg/L",
          "ref": "4.04-15.2",
          "status": "HIGH"
        },
        "fsh": {
          "value": 4.23,
          "unit": "IU/L",
          "ref": "1-15",
          "status": "normal"
        },
        "lh": {
          "value": 5.56,
          "unit": "IU/L",
          "ref": "1.1-25",
          "status": "normal"
        },
        "insulin": {
          "value": 13.37,
          "unit": "mU/L",
          "ref": "2.6-24.9",
          "status": "normal"
        }
      },
      "thyroid": {
        "tsh": {
          "value": 4.59,
          "unit": "mIU/L",
          "ref": "0.32-4.5",
          "status": "HIGH"
        },
        "ft3": {
          "value": 3.99,
          "unit": "ng/L",
          "ref": "2.5-4.3",
          "status": "normal"
        },
        "ft4": {
          "value": 1.21,
          "unit": "ng/dL",
          "ref": "0.93-1.7",
          "status": "normal"
        },
        "anti_tpo": {
          "value": 1.62,
          "unit": "IU/mL",
          "ref": "0-34",
          "status": "optimal"
        },
        "anti_tg": {
          "value": 12.74,
          "unit": "IU/mL",
          "ref": "0-34",
          "status": "normal"
        }
      },
      "vitamins": {
        "vitamin_d": {
          "value": 15.5,
          "unit": "µg/L",
          "ref": "25-80",
          "status": "LOW"
        },
        "vitamin_b12": {
          "value": 447,
          "unit": "ng/L",
          "ref": "197-771",
          "status": "normal"
        },
        "folate": {
          "value": 9.37,
          "unit": "µg/L",
          "ref": "3.21-24",
          "status": "normal"
        },
        "iron": {
          "value": 192,
          "unit": "µg/dL",
          "ref": "33-193",
          "status": "normal"
        },
        "ferritin": {
          "value": 82.81,
          "unit": "µg/L",
          "ref": "22-350",
          "status": "normal"
        },
        "tibc": {
          "value": 323,
          "unit": "µg/dL",
          "ref": "291-430",
          "status": "normal"
        },
        "zinc": {
          "value": 91.29,
          "unit": "µg/dL",
          "ref": "70-150",
          "status": "normal"
        },
        "magnesium_rbc": {
          "value": 4.09,
          "unit": "mg/dL",
          "ref": "4.0-6.4",
          "status": "normal"
        },
        "selenium": {
          "value": 103.2,
          "unit": "µg/L",
          "ref": "23-190",
          "status": "normal"
        }
      },
      "lipids": {
        "total_cholesterol": {
          "value": 191,
          "unit": "mg/dL",
          "ref": "125-200",
          "status": "normal"
        },
        "hdl": {
          "value": 37.2,
          "unit": "mg/dL",
          "ref": "35-55",
          "status": "LOW"
        },
        "ldl": {
          "value": 126.2,
          "unit": "mg/dL",
          "ref": "60-130",
          "status": "normal"
        },
        "triglycerides": {
          "value": 138,
          "unit": "mg/dL",
          "ref": "50-150",
          "status": "normal"
        },
        "apolipoprotein_a": {
          "value": 1.26,
          "unit": "g/L",
          "ref": "1.04-2.02",
          "status": "normal"
        }
      },
      "glucose": {
        "fasting_glucose": {
          "value": 92,
          "unit": "mg/dL",
          "ref": "70-110",
          "status": "normal"
        },
        "hba1c": {
          "value": 4.7,
          "unit": "%",
          "ref": "4.5-5.9",
          "status": "optimal"
        },
        "homa_ir": {
          "value": 3.04,
          "unit": "",
          "ref": "2.7-6.1",
          "status": "normal"
        }
      },
      "liver": {
        "alt": {
          "value": 43,
          "unit": "IU/L",
          "ref": "5-40",
          "status": "HIGH"
        },
        "ast": {
          "value": 31,
          "unit": "IU/L",
          "ref": "10-42",
          "status": "normal"
        },
        "ggt": {
          "value": 11,
          "unit": "IU/L",
          "ref": "7-60",
          "status": "optimal"
        },
        "alp": {
          "value": 64,
          "unit": "IU/L",
          "ref": "40-129",
          "status": "normal"
        },
        "albumin": {
          "value": 47.6,
          "unit": "g/L",
          "ref": "35-50",
          "status": "normal"
        }
      },
      "kidney": {
        "creatinine": {
          "value": 0.94,
          "unit": "mg/dL",
          "ref": "0.5-1.4",
          "status": "normal"
        },
        "bun": {
          "value": 13.08,
          "unit": "mg/dL",
          "ref": "7-25",
          "status": "normal"
        },
        "egfr": {
          "value": 107.56,
          "unit": "mL/min",
          "ref": ">90",
          "status": "optimal"
        }
      },
      "inflammation": {
        "hs_crp": {
          "value": 1.02,
          "unit": "mg/L",
          "ref": "0-5",
          "status": "optimal"
        }
      },
      "cbc": {
        "wbc": {
          "value": 5.91,
          "unit": "x10³/µL",
          "ref": "4.23-9.07",
          "status": "normal"
        },
        "rbc": {
          "value": 5.92,
          "unit": "x10⁶/µL",
          "ref": "4.63-6.08",
          "status": "normal"
        },
        "hemoglobin": {
          "value": 17,
          "unit": "g/dL",
          "ref": "13.7-17.5",
          "status": "normal"
        },
        "hematocrit": {
          "value": 50.5,
          "unit": "%",
          "ref": "40.1-51",
          "status": "normal"
        },
        "platelets": {
          "value": 267,
          "unit": "x10³/µL",
          "ref": "163-337",
          "status": "normal"
        }
      }
    },
    "flags": [
      "cortisol:HIGH",
      "prolactin:HIGH",
      "tsh:HIGH",
      "vitamin_d:LOW",
      "hdl:LOW",
      "alt:HIGH"
    ]
  },
  "supplements": {
    "morning_empty_0705": [
      {
        "name": "NAC",
        "dose": "600mg",
        "brand": "Now",
        "notes": "30 min before breakfast"
      }
    ],
    "morning_with_meal_0800": [
      {
        "name": "B-Complex Active",
        "dose": "1 tab"
      },
      {
        "name": "CoQ-10",
        "dose": "100mg",
        "brand": "Solgar"
      },
      {
        "name": "D3 K2",
        "dose": "1 drop",
        "brand": "Swanson"
      },
      {
        "name": "Selenium (Albion)",
        "dose": "200mcg",
        "brand": "Swanson"
      },
      {
        "name": "Biotin",
        "dose": "5000mcg",
        "brand": "Solgar"
      },
      {
        "name": "Ester-C Vitamin C",
        "dose": "1000mg",
        "brand": "Solgar"
      },
      {
        "name": "Hyaluronic Acid Collagen Complex",
        "dose": "1 cap",
        "brand": "Solgar"
      },
      {
        "name": "Magnesium Citrate",
        "dose": "1 tab",
        "brand": "Solgar"
      }
    ],
    "midday_1115": [
      {
        "name": "Male Multiple",
        "dose": "1 cap",
        "brand": "Solgar"
      }
    ],
    "post_workout": [
      {
        "name": "Creatine Monohydrate",
        "dose": "3g",
        "brand": "Nutricost"
      }
    ],
    "evening_1830": [
      {
        "name": "Omega-3 Fish Oil",
        "dose": "5ml",
        "brand": "Swanson",
        "notes": "Liquid form"
      },
      {
        "name": "Zinc Picolinate",
        "dose": "22mg",
        "brand": "Solgar"
      },
      {
        "name": "Magnesium Glycinate",
        "dose": "200mg",
        "brand": "Solgar",
        "notes": "Sleep quality"
      }
    ],
    "night_2230": [
      {
        "name": "5-HTP",
        "dose": "100mg",
        "brand": "Solgar",
        "notes": "30 min before bed"
      }
    ],
    "month3_additions": [
      {
        "name": "Tongkat Ali + Fadogia Agrestis",
        "dose": "1 cap",
        "brand": "Forest Leaf",
        "startDate": "2025-03-01"
      },
      {
        "name": "Fenugreek Extract",
        "dose": "500mg",
        "brand": "Swanson",
        "startDate": "2025-03-01"
      },
      {
        "name": "D-Aspartic Acid",
        "dose": "3000mg",
        "brand": "Nutricost",
        "startDate": "2025-03-01"
      },
      {
        "name": "Ashwagandha",
        "dose": "600mg",
        "brand": "Swanson",
        "startDate": "2025-03-01"
      }
    ],
    "totalActive": 15,
    "totalWithMonth3": 19
  },
  "mealPlan": {
    "name": "Bulk Protocol",
    "description": "5-meal daily nutrition protocol for muscle building",
    "mealsPerDay": 5,
    "schedule": {
      "alternative": 2,
      "description": "Late afternoon workout (16:30)",
      "meal1": {
        "time": "08:00",
        "label": "Breakfast"
      },
      "meal2": {
        "time": "11:15",
        "label": "Mid-morning"
      },
      "meal3": {
        "time": "18:30",
        "label": "Post-workout"
      },
      "meal4": {
        "time": "14:30",
        "label": "Pre-workout"
      },
      "meal5": {
        "time": "21:00",
        "label": "Last meal"
      }
    },
    "meal1_breakfast": {
      "carbs": [
        {
          "name": "Boiled Potato",
          "workout": "155g",
          "rest": "143g"
        },
        {
          "name": "Oatmeal",
          "workout": "55g",
          "rest": "51g"
        },
        {
          "name": "Black Rice",
          "workout": "45g",
          "rest": "42g"
        },
        {
          "name": "Buckwheat",
          "workout": "53g",
          "rest": "49g"
        }
      ],
      "protein": {
        "name": "Whole Eggs + Egg White",
        "amount": "4 piece (3 whole + 1 white)"
      },
      "fruit": [
        {
          "name": "Green Apple",
          "amount": "100g"
        },
        {
          "name": "Pineapple",
          "amount": "100g"
        },
        {
          "name": "Sugar-Free Jam",
          "amount": "25g"
        }
      ]
    },
    "meals_2_to_5": {
      "carbs": [
        {
          "name": "Basmati Rice",
          "workout": "79-100g",
          "rest": "84-94g"
        },
        {
          "name": "Jasmine Rice",
          "workout": "79-100g",
          "rest": "84-94g"
        },
        {
          "name": "Boiled Potato",
          "workout": "277-348g",
          "rest": "291-328g"
        },
        {
          "name": "White Rice",
          "workout": "79-100g",
          "rest": "84-94g"
        }
      ],
      "proteins": [
        {
          "name": "Mackerel",
          "amount": "137g"
        },
        {
          "name": "Turkey Breast",
          "amount": "101g"
        },
        {
          "name": "Lean Red Meat",
          "amount": "107g"
        },
        {
          "name": "Salmon",
          "amount": "121g"
        },
        {
          "name": "Chicken Breast (Skinless)",
          "amount": "111g"
        },
        {
          "name": "Light Tuna",
          "amount": "1 large can"
        },
        {
          "name": "Sea Bass",
          "amount": "136g"
        }
      ],
      "fats": [
        {
          "name": "Olive Oil",
          "amount": "5ml"
        },
        {
          "name": "Flaxseed Oil",
          "amount": "5ml",
          "notes": "Meal 2 workout day only"
        }
      ],
      "extras": [
        {
          "name": "Walnut",
          "amount": "10g",
          "notes": "Meal 2"
        },
        {
          "name": "Sugar-Free Peanut Butter",
          "workout": "15g",
          "rest": "10g"
        }
      ],
      "veggies": "Green salad (arugula, parsley, watercress, dill, mint, green pepper) or steamed veggies (broccoli,cauliflower, artichoke, brussels sprouts, celery)"
    },
    "post_workout_supplement": {
      "name": "Maltodextrin",
      "amount": "30g",
      "notes": "Workout day only, meal 5"
    },
    "workoutVsRest": "+15% carbs on workout days"
  },
  "dailyProgram": {
    "name": "HumanLog Month 1 - Alt 2 (Workout 16:30)",
    "schedule": {
      "wakeUp": "07:00",
      "sleep": "23:00",
      "targetSleepHours": 8,
      "workoutTime": "16:30"
    },
    "pillars": [
      "nutrition",
      "training",
      "supplements",
      "sleep",
      "skin",
      "cardio",
      "health",
      "work"
    ],
    "totalBlocks": 25,
    "blocks": [
      {
        "time": "07:00",
        "label": "Wake Up",
        "pillar": "general"
      },
      {
        "time": "07:02",
        "label": "Morning Measurements",
        "pillar": "health",
        "details": [
          "Blood pressure (Omron M7)",
          "Body scan (Withings)",
          "Fasting blood glucose"
        ]
      },
      {
        "time": "07:10",
        "label": "Brush Teeth",
        "pillar": "general"
      },
      {
        "time": "07:12",
        "label": "Water + NAC",
        "pillar": "supplements",
        "details": [
          "500ml water",
          "NAC 600mg empty stomach"
        ]
      },
      {
        "time": "07:17",
        "label": "Morning Skincare + Hair",
        "pillar": "skin",
        "details": [
          "Salicylic acid cleanser",
          "Hyaluronic acid moisturizer",
          "SPF 50 sunscreen",
          "Procapil hair treatment"
        ]
      },
      {
        "time": "07:25",
        "label": "Lung Trainer",
        "pillar": "cardio",
        "duration": "3 min"
      },
      {
        "time": "07:30",
        "label": "Morning Walk",
        "pillar": "cardio",
        "duration": "30 min",
        "notes": "HR 90-115 bpm,get sunlight"
      },
      {
        "time": "07:50",
        "label": "Meal 1 Prep",
        "pillar": "nutrition"
      },
      {
        "time": "08:00",
        "label": "Meal 1 - Breakfast",
        "pillar": "nutrition"
      },
      {
        "time": "08:00",
        "label": "Morning Supplements",
        "pillar": "supplements"
      },
      {
        "time": "09:00",
        "label": "Filter Coffee",
        "pillar": "general"
      },
      {
        "time": "09:00",
        "label": "Work Block 1",
        "pillar": "work",
        "duration": "2h"
      },
      {
        "time": "11:05",
        "label": "Meal 2 Prep",
        "pillar": "nutrition"
      },
      {
        "time": "11:15",
        "label": "Meal 2",
        "pillar": "nutrition"
      },
      {
        "time": "11:15",
        "label": "Male Multiple",
        "pillar": "supplements"
      },
      {
        "time": "11:30",
        "label": "Work Block 2",
        "pillar": "work",
        "duration": "2.8h"
      },
      {
        "time": "14:20",
        "label": "Meal 4 Prep",
        "pillar": "nutrition"
      },
      {
        "time": "14:30",
        "label": "Meal 4 - Pre-Workout",
        "pillar": "nutrition"
      },
      {
        "time": "14:45",
        "label": "Work Block 3",
        "pillar": "work",
        "duration": "1.75h"
      },
      {
        "time": "16:30",
        "label": "Training",
        "pillar": "training"
      },
      {
        "time": "17:30",
        "label": "Post-Workout Shower",
        "pillar": "general"
      },
      {
        "time": "18:20",
        "label": "Meal 3 Prep",
        "pillar": "nutrition",
        "notes": "Within 1h after training"
      },
      {
        "time": "18:30",
        "label": "Meal 3 - Post-Workout",
        "pillar": "nutrition"
      },
      {
        "time": "18:30",
        "label": "Evening Supplements",
        "pillar": "supplements"
      },
      {
        "time": "18:45",
        "label": "Work Block 4",
        "pillar": "work",
        "duration": "1.75h"
      },
      {
        "time": "20:30",
        "label": "Evening Walk",
        "pillar": "cardio",
        "duration": "30 min"
      },
      {
        "time": "20:50",
        "label": "Meal 5 Prep",
        "pillar": "nutrition"
      },
      {
        "time": "21:00",
        "label": "Meal 5 - Last Meal",
        "pillar": "nutrition"
      },
      {
        "time": "21:30",
        "label": "Night Skincare + Hair",
        "pillar": "skin",
        "details": [
          "Face cleanser",
          "Retinol (3-4x/week)",
          "Night moisturizer",
          "82D Bouman hair treatment"
        ]
      },
      {
        "time": "22:15",
        "label": "Glucose Test",
        "pillar": "health",
        "notes": "~75 min after last meal"
      },
      {
        "time": "22:25",
        "label": "Night Supplements",
        "pillar": "supplements",
        "details": [
          "5-HTP 100mg"
        ]
      },
      {
        "time": "22:35",
        "label": "Wind-Down",
        "pillar": "sleep",
        "notes": "Dim lights, screens off"
      },
      {
        "time": "23:00",
        "label": "Sleep",
        "pillar": "sleep",
        "notes": "Dark, quiet, cool (19-20C)"
      }
    ]
  },
  "baselinePhotos": {
    "provider": "Irys/Arweave",
    "front": "i63U5lf8VcVE1CWsKRg_OqY4HpOdHvw1nLvkqrh0LXc",
    "back": "uer5LViTviudlDpqrMXk0Tr6x7gTDo4dtridYDR8nRc",
    "left": "DpyXmIA4ojTsMIaXiU-BwGK9mHaHeJoTWbvZsZJg0ac",
    "right": "tF40fCGcrE3ZHO5E0TfXXfdsWj6n01MtRJRMWD9T8TU",
    "hair": "8Ur85kDD3bZmZ6Uveslvf34X96z0Y1rUiH2r8CvOdik"
  }
}