MRMarcus
Today · Daily brief

Recovery is trending up. Prioritize a low-strain, high-protein day.

Praeter Intelligence · generated 6:14 AM

Your HRV is up 12% versus your 30-day baseline, sleep efficiency held at 94% overnight, and morning glucose came in at 89 mg/dL. Cortisol awakening response was elevated — consistent with the travel week. Prioritize a low-strain day with a protein-forward lunch; your Zone 2 window this evening is safe. One item from Dr. Voss awaits your reply.

Readiness
84
HRV
62 ms
RHR
51 bpm
Sleep
7.4 h
Suggested rhythm
  1. 7:00 AM
    Light + hydrate
    10 min outside. 500 ml water with electrolytes.
  2. 9:30 AM
    First coffee
    Delay 90 min from wake — cortisol is still elevated.
  3. 12:30 PM
    Protein-forward lunch
    45 g protein target. Skip fast carbs to blunt afternoon crash.
  4. 5:30 PM
    Zone 2 · 40 min
    Target 132–142 bpm. Yesterday's HRV supports full load.
  5. 10:00 PM
    Wind-down
    Metformin ER · lights <10 lux · target 11:15 lights out.
What we noticed
  • —HRV +12% over baseline this week — sleep architecture is improving.
  • —Morning cortisol still elevated; consider delaying caffeine 90 minutes.
  • —Zone 2 volume is 22 min short of your weekly target.
One thing that matters today

Book a 20-min metabolic check with Dr. Voss. Dr. Voss has an opening Thursday at 10:00.