ARES

📊 Morning Brief — Feb 22 Recovery priority active. HRV 68 (+8% baseline). Sleep debt 1.2h. 🎯 Today: 1. Zone 2 only — 45min walk/run 2. Bedtime 22:30 non-negotiable 3. Water 2.5L minimum 4. No alcohol MRI 78/100 ↑ · RI 82/100 ↑ · DS 91/100 →

⚖️ 108.2 kg logged. Down 0.3 from yesterday. On track — weekly target pace -0.4kg/wk. Continue calorie control.

✅ Evening check-in logged. Compliance: 4/4. DS streak +1 → 14 days. Penalty multiplier: 1.0x (clean). Sleep target: 22:45 bedtime. HRV baseline trending up — keep it up.

📈 Weekly Analysis — Feb 13-20 MRI: 78/100 ↑+4 — Metabolic state improving. Glucose trending normal. Weight -0.8kg week. RI: 82/100 ↑+7 — HRV recovery excellent. Sleep consistency improved (σ=28min). Travel modifier inactive. DS: 91/100 → — 14-day streak. No pattern violations. Penalty multiplier 1.0x. CLI: 72/100 ↑+3 — HRV 68ms (+5% 30d baseline). RHR 54 (-2 bpm). Positive autonomic trend. MPI: 68/100 ↑+2 — Z2: 185/200min ✅. Strength: Pull-ups 8 reps. ACWR 1.12 (sweet spot). ⚠️ Watch: LDL 118 mg/dL — borderline. ApoB 95 approaching red flag. Next labs: March. 🎯 Next week priorities: 1. Maintain sleep consistency 2. Hit 200min Z2 3. Omega-3 4g/day

⚠️ ALERT: Sleep debt 3.8h (7-day rolling) RI dropped to 70. Recovery protection active. 🔴 Today: Zone 1-2 ONLY. Bedtime 22:00 mandatory. Cancel evening plans if needed.

📝 Stress 7/10 logged. High stress day. HRV will likely drop tomorrow. Adjusting tomorrow's plan: Zone 2 max, bedtime 22:30, magnesium 400mg before sleep. DS: -2pts stress penalty applied.