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Health Protocol
CRAIG D'SOUZA
April 3, 2026
CD
Today
Track your daily protocol — check off as you go
Today's Adherence
0%
0 of 16 completed
0
Day Streak
0%
7-Day Avg
0
Best Streak
7-Day Adherence History
Interventions by Time of Day
Biological Systems Coverage
Morning Routine
Upon waking — early morning
Training
Mid-morning to early afternoon
Evening Wind-Down
Pre-sleep routine
Current Physiological State
All metrics are within optimal ranges
Apple Health — Live Data
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Hume · Whoop · iPhone · syncs every 6h
Live Whoop Data
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Trend Charts
All charts update automatically from Apple Health & Hume data
Weight + Lean Mass
Body Fat %
Skeletal Muscle + Body Cell Mass
BMR + Resting HR
Sleep Duration
Blood Oxygen (SpO2)
Daily Steps
Active Energy
Walking Speed
BMI Trend
Flights Climbed
Walking Distance (mi)
Resting HR + 7-Day Avg
Live Vitals
Current readings vs optimal ranges
Resting HR
--
bpm · optimal 50–65
Blood Oxygen
--
% · optimal 95–100
Body Fat %
--
% · optimal 10–18
Sleep Quality
--
score · optimal 80+
Recovery Score
--
composite · optimal 80+
Activity Heatmap
Daily steps — darker = more active
Correlations
How your metrics relate to each other
Sleep vs Resting HR
Steps vs Active Energy
Sleep vs SpO2
Steps vs Resting HR
Weekly Summary
Auto-generated narrative from your Apple Health data
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My Protocol
Full reference — 16 active interventions across 5 biological systems
Hormones
5
Foundation
Mitochondrial
3
Energy
Training
3
Strength + Cardio
Neural
3
Mind + Breath
Recovery
2
Sauna + Sleep
Daily Timeline
When each intervention happens throughout the day
☀ Morning
💪 Training
☾ Evening
System Coverage
How many interventions target each biological system
Recommendations
Peptides and supplements that complement your current protocol — reviewed by category
Protocol Assessment
Your current stack is highly optimized. The additions below are targeted gap-fillers — not replacements. Each is selected to complement your existing Retatrutide, TRT, HGH, DHEA, and mitochondrial stack without overlap or interference.
Improvement Opportunities
Data-driven recommendations to strengthen the protocol
3 high-leverage gaps · 3 protocol refinements · 3 future considerations — All current interventions validated✓
Tier 1High Leverage
Tier 2Protocol Refinements
Tier 3Future Considerations
Why the Protocol Works
A Systems-Level Explanation
The protocol works because it fixes upstream biology, preserves downstream capacity, and closes the recovery loop. Rather than forcing outcomes, it restores signal alignment across metabolic, hormonal, mitochondrial, neural, and circadian systems.