Health Progress Report – Comparing April vs July 2026
Body Composition
| Metric | April | July |
|---|---|---|
| Weight | 68.5 kg | 66.0 kg |
| Body Fat | 22.1% | 16.2% |
| Visceral Fat Area | 22.87 cm² | 9.57 cm² |
The latest BIA showed a reduction in body fat from 22.1% to 16.2%, accompanied by an increase in lean mass and skeletal muscle while visceral fat more than halved.
Hormonal Health
| Biomarker | April | July |
|---|---|---|
| Prolactin | 30.59 | 9.73 |
| TSH | 4.59 | 2.05 |
| FT4 | 0.90 | 0.91 |
| Testosterone | 0.38 | 0.44 |
| Free Testosterone | 0.40 | 0.42 |
The most notable improvements were the normalization of prolactin and a substantial reduction in TSH, while FT4 remained stable.
Total testosterone showed a slight increase, although free testosterone remains below the laboratory reference range and is one of the biomarkers I will continue working to optimise.
Vitamins & Nutrients
| Biomarker | Apr | Jul |
|---|---|---|
| Vitamin D | 26 | 29 |
| Ferritin | 47 | — |
| Vitamin B12 | 417 | — |
Vitamin D continued to improve following supplementation, increasing from 26 to 29 ng/mL. Although still just below the laboratory sufficiency threshold (30 ng/mL), the trend is encouraging and confirms that supplementation is having the desired effect.
Ferritin and vitamin B12 were within the normal range in April and were not reassessed in July.
Cardiovascular Health
| Metric | Value |
|---|---|
| Resting Heart Rate | ~38 bpm |
| VO₂max | 42.3 ml/kg/min |
| Cardiovascular Age | Approximately 14,5 years younger |
Resting heart rate remains low, VO₂max is stable, and cardiovascular age is substantially younger than my chronological age.
Recovery, Sleep & Resilience (Oura Ring Data)
| Metric | Value |
|---|---|
| Sleep Score (average) | 81 |
| Sleep Duration (average) | 6 h 40 min |
| Average HRV | 76 ms |
| Bedtime (average) | 10:00 pm |
| Wake-up Time (average) | 6:00 am |
| Readiness Score (average) | 81 |
| Resilience | Strong |
Sleep became more challenging during the summer due to high temperatures, which meant sleeping with the windows open and dealing with more noise, light, and interruptions.
Despite these environmental factors, overall recovery remained strong.
Goal: Return to a consistent 7.5–8 hours of sleep as temperatures cool while maintaining my regular sleep schedule. This should further support recovery and long-term resilience.
