Example of your personal health program
Your ARC Dashboard gives you early insights, personalised guidance, and a clear view of your biological stability.
This Week's Actions
Your personalized action plan for this week, organized by category.
Nutrition
- •Follow anti-inflammatory pattern
- •Reduce caffeine after 14:00
- •Increase omega-3 sources
Supplements
- •Vitamin D3 — morning
- •Magnesium — evening
- •Omega-3 — lunch
Movement & Recovery
- •10-min daily activation
- •2 strength sessions
- •Evening mobility routine
Screenings / Checks
- •Complete cortisol re-check
- •Upload last labwork
- •Schedule blood panel
Environment
- •Bedroom light reset
- •Blue-light reduction evenings
Red Flags
- •Midday energy crashes
- •Intermittent headaches
Key Metrics
Stress Load
85
Sustained cognitive and emotional pressure detected.
Cortisol Regulation
70
Reduced recovery capacity across the week.
Sleep Quality
55
Irregular routines affecting circadian stability.
Cognitive Recovery
60
Mild fatigue accumulation detected.
Your Biological Profile
Predisposition Map
A snapshot of your genetic, biological, and lifestyle risk areas—summarised for fast understanding.
Precision Screening Plan
Your essential screenings, mapped to why they matter and when you should take them.
Full blood panel
Detect early biological shifts
Sleep & recovery markers
Stabilise circadian rhythm
GI + immune markers
Strengthen travel resilience
Metrics Dashboard
Real-time tracking of key biological markers and performance indicators.
Sleep Stability
↑ +5%87%
Consistent sleep-wake timing
Glucose Variability
↓ -3%12%
Lower is better
Stress Load
↓ -865
On a scale of 0-100
HRV Trend
↑ +5ms42ms
Heart rate variability
Recovery Score
↑ +678
Overall recovery capacity
Inflammation Trend
→ —Low
Based on biomarkers
Lifestyle Load
↓ ImprovingModerate
Work-life balance index
Six-Month Modular Path
A progressive, month-by-month approach to biological optimization and longevity.
Six-Month Modular Path
A progressive, month-by-month approach to biological optimization and longevity.
Reset & Re-baseline
Establish your biological foundation and identify baseline patterns before optimization.
Stabilise Core Systems
Strengthen foundational biological systems for sustained performance.
Strengthen Resilience
Build adaptive capacity to handle stress and maintain biological stability.
Your 6-Month Performance Path
A clinically guided, month-by-month program designed to strengthen your focus, stamina, and resilience.
Reset & Re-baseline
- •Full travel-specific blood panel
- •Circadian + sleep pattern reset
- •Digestive stabilisation plan
- •Rebuild core biological baseline
Stabilise & Strengthen
- •Stress + cortisol balancing
- •Nutrient optimisation for energy
- •Cardiometabolic stabilisation
Rebuild & Sustain
- •Cognitive clarity routines
- •Metabolic recovery support
- •Long-term balance strategy
Energy Optimization
- •Advanced metabolic tuning
- •Performance enhancement protocols
Mobility & Resilience
- •Physical resilience building
- •Advanced recovery protocols
Longevity Habits
- •Sustainable lifestyle integration
- •Long-term maintenance plan
Your 6-Month Performance Path
A clinically guided, month-by-month program designed to strengthen your focus, stamina, and resilience.
Reset & Re-baseline
- •Full travel-specific blood panel
- •Circadian + sleep pattern reset
- •Digestive stabilisation plan
- •Rebuild core biological baseline
Stabilise & Strengthen
- •Stress + cortisol balancing
- •Nutrient optimisation for energy
- •Cardiometabolic stabilisation
Nutrition Protocol
Metabolic FlexibilityA science-backed nutrition plan designed to support metabolic health, energy stability, and longevity.
Core Principles
3-Day Meal Plan
Nutrition Protocol
Metabolic FlexibilityA science-backed nutrition plan designed to support metabolic health, energy stability, and longevity.
Core Principles
3-Day Meal Plan
Day 1
Scrambled eggs with spinach, avocado, and sauerkraut
Grilled salmon with roasted vegetables and quinoa
Chicken stir-fry with mixed vegetables and brown rice
- • Greek yogurt with berries
- • Almonds and apple
Day 2
Day 3
Movement & Recovery Protocols
Evidence-based breathing, recovery, and movement techniques to optimize performance and resilience.
Movement & Recovery Protocols
Evidence-based breathing, recovery, and movement techniques to optimize performance and resilience.
Box Breathing
breathingA simple technique to activate the parasympathetic nervous system and reduce stress.
4-7-8 Breathing
breathingPromotes relaxation and can help with sleep onset.
Supplement Protocol
Evidence-based supplementation to support longevity, performance, and biological optimization. Always consult with a healthcare provider before starting new supplements.
| Supplement | Dose | Timing | Why | Safety Note |
|---|---|---|---|---|
Omega-3 (EPA/DHA) | 2-3g daily | With meals | Supports cardiovascular health, reduces inflammation, and supports cognitive function. | May interact with blood thinners. Consult healthcare provider if on anticoagulants. |
Vitamin D3 + K2 | 2000-4000 IU D3, 100-200mcg K2 | Morning with fat-containing meal | Essential for bone health, immune function, and calcium metabolism. K2 ensures proper calcium utilization. | — |
Magnesium | 400-600mg elemental | Evening, 1-2 hours before bed | Supports sleep quality, muscle recovery, and stress response. Many people are deficient. | — |
Probiotics | 10-50 billion CFU | Morning on empty stomach or with first meal | Supports gut health, immune function, and nutrient absorption. | — |
CoQ10 | 100-200mg | With meals | Supports cellular energy production and cardiovascular health. Especially important with age. | — |
B-Complex | As per label (B-50 or B-100) | Morning with food | Supports energy metabolism, cognitive function, and stress response. | — |
Supplement Protocol
Evidence-based supplementation to support longevity, performance, and biological optimization. Always consult with a healthcare provider before starting new supplements.
| Supplement | Dose | Timing | Why | Safety Note |
|---|---|---|---|---|
Omega-3 (EPA/DHA) | 2-3g daily | With meals | Supports cardiovascular health, reduces inflammation, and supports cognitive function. | May interact with blood thinners. Consult healthcare provider if on anticoagulants. |
Vitamin D3 + K2 | 2000-4000 IU D3, 100-200mcg K2 | Morning with fat-containing meal | Essential for bone health, immune function, and calcium metabolism. K2 ensures proper calcium utilization. | — |
Magnesium | 400-600mg elemental | Evening, 1-2 hours before bed | Supports sleep quality, muscle recovery, and stress response. Many people are deficient. | — |
Probiotics | 10-50 billion CFU | Morning on empty stomach or with first meal | Supports gut health, immune function, and nutrient absorption. | — |
CoQ10 | 100-200mg | With meals | Supports cellular energy production and cardiovascular health. Especially important with age. | — |
B-Complex | As per label (B-50 or B-100) | Morning with food | Supports energy metabolism, cognitive function, and stress response. | — |
Environmental Reset Module
Optimize your physical environment to support circadian health, sleep quality, and biological resilience.
Circadian Reset
- ✓Morning light exposure: 10-15 min within 30 min of waking
- ✓Evening light dimming: Reduce blue light 2 hours before bed
- ✓Consistent sleep-wake schedule (±30 min)
- ✓Blackout curtains or sleep mask
Bedroom Optimization
- ✓Temperature: 65-68°F (18-20°C)
- ✓Remove electronic devices from bedroom
- ✓Use blue light blocking glasses in evening
- ✓Optimize mattress and pillow for comfort
Light Exposure Plan
- ✓Bright light (10,000+ lux) in morning
- ✓Natural light breaks every 2-3 hours
- ✓Avoid bright screens after sunset
- ✓Use warm, dim lighting in evening
Environmental Toxin Reduction
- ✓Air purifier in bedroom and office
- ✓Filter drinking water (reverse osmosis or carbon filter)
- ✓Reduce plastic use (especially food containers)
- ✓Natural cleaning products
- ✓Houseplants for air quality
Environmental Reset Module
Optimize your physical environment to support circadian health, sleep quality, and biological resilience.
Circadian Reset
- ✓Morning light exposure: 10-15 min within 30 min of waking
- ✓Evening light dimming: Reduce blue light 2 hours before bed
- ✓Consistent sleep-wake schedule (±30 min)
- ✓Blackout curtains or sleep mask
Bedroom Optimization
- ✓Temperature: 65-68°F (18-20°C)
- ✓Remove electronic devices from bedroom
- ✓Use blue light blocking glasses in evening
- ✓Optimize mattress and pillow for comfort
Risk-Focused Micro-Plans
Targeted intervention plans that activate automatically when specific risk markers are detected.
Inflammation Risk
Micro-Actions
- •Increase omega-3 intake (2-3g daily)
- •Reduce processed foods by 50%
- •Add turmeric/ginger to meals
- •Prioritize 7-8 hours sleep
Weekly Trigger
If inflammation markers rise above baseline
Expected Benefits
Reduced systemic inflammation, improved recovery, lower disease risk
Stress Overload
Micro-Actions
- •Implement daily breathing exercises (10 min)
- •Schedule 2-3 recovery breaks daily
- •Reduce caffeine after 2pm
- •Increase magnesium intake
Weekly Trigger
If stress load exceeds 75 for 3+ consecutive days
Expected Benefits
Better stress resilience, improved sleep, enhanced cognitive function
Sleep Disruption
Micro-Actions
- •Strict sleep schedule (same bedtime/wake time)
- •No screens 90 min before bed
- •Evening light dimming protocol
- •Cool bedroom temperature (65-68°F)
Weekly Trigger
If sleep quality drops below 70% for 3+ nights
Expected Benefits
Improved sleep quality, better recovery, enhanced daytime energy
Metabolic Drift
Micro-Actions
- •Time-restricted eating (12-14 hour window)
- •Reduce refined carbohydrates
- •Increase protein to 1.6g/kg body weight
- •Daily movement (minimum 10 min)
Weekly Trigger
If glucose variability increases or weight trends upward
Expected Benefits
Improved metabolic flexibility, stable energy, better body composition
Risk-Focused Micro-Plans
Targeted intervention plans that activate automatically when specific risk markers are detected.
Inflammation Risk
Micro-Actions
- •Increase omega-3 intake (2-3g daily)
- •Reduce processed foods by 50%
- •Add turmeric/ginger to meals
- •Prioritize 7-8 hours sleep
Weekly Trigger
If inflammation markers rise above baseline
Expected Benefits
Reduced systemic inflammation, improved recovery, lower disease risk
Stress Overload
Micro-Actions
- •Implement daily breathing exercises (10 min)
- •Schedule 2-3 recovery breaks daily
- •Reduce caffeine after 2pm
- •Increase magnesium intake
Weekly Trigger
If stress load exceeds 75 for 3+ consecutive days
Expected Benefits
Better stress resilience, improved sleep, enhanced cognitive function
Travel Protocol
A comprehensive plan to maintain biological stability during travel and minimize jet lag impact.
Pre-Travel Stabilisation
- •Gradually adjust sleep schedule 2-3 days before departure
- •Optimize hydration (increase water intake)
- •Support immune system (vitamin C, zinc, probiotics)
- •Pack travel essentials (sleep mask, earplugs, supplements)
Travel Protocol
A comprehensive plan to maintain biological stability during travel and minimize jet lag impact.
Pre-Travel Stabilisation
- •Gradually adjust sleep schedule 2-3 days before departure
- •Optimize hydration (increase water intake)
- •Support immune system (vitamin C, zinc, probiotics)
- •Pack travel essentials (sleep mask, earplugs, supplements)
Red Flags & Action Thresholds
Clear guidelines for when to monitor, retest, or seek medical attention based on biomarker changes.
Inflammation Markers
When to Monitor
- • CRP > 3.0 mg/L
- • Persistent elevated markers for 2+ weeks
- • Rapid increase (>50%) in short period
When to Retest
If markers remain elevated after 4-6 weeks of intervention
When to Seek Medical Review
If CRP > 10 mg/L or persistent symptoms (fever, joint pain, fatigue)
Stress & Cortisol
When to Monitor
- • Cortisol awakening response < 2.5 nmol/L
- • Evening cortisol not declining
- • DHEA-S significantly low for age
When to Retest
After 6-8 weeks of stress management protocols
When to Seek Medical Review
If experiencing severe fatigue, weight changes, or mood disturbances
Sleep Disruption
When to Monitor
- • Sleep efficiency < 85% for 1+ week
- • Frequent night awakenings (>3 per night)
- • Daytime fatigue affecting daily function
When to Retest
After 4 weeks of sleep optimization protocols
When to Seek Medical Review
If sleep issues persist >6 weeks or include breathing problems, restless legs
Metabolic Markers
When to Monitor
- • Fasting glucose >100 mg/dL consistently
- • HbA1c trending upward
- • Triglycerides >150 mg/dL
When to Retest
After 8-12 weeks of dietary and lifestyle interventions
When to Seek Medical Review
If fasting glucose >126 mg/dL or HbA1c >6.5%
Red Flags & Action Thresholds
Clear guidelines for when to monitor, retest, or seek medical attention based on biomarker changes.
Inflammation Markers
When to Monitor
- • CRP > 3.0 mg/L
- • Persistent elevated markers for 2+ weeks
- • Rapid increase (>50%) in short period
When to Retest
If markers remain elevated after 4-6 weeks of intervention
When to Seek Medical Review
If CRP > 10 mg/L or persistent symptoms (fever, joint pain, fatigue)
Stress & Cortisol
When to Monitor
- • Cortisol awakening response < 2.5 nmol/L
- • Evening cortisol not declining
- • DHEA-S significantly low for age
When to Retest
After 6-8 weeks of stress management protocols
When to Seek Medical Review
If experiencing severe fatigue, weight changes, or mood disturbances
Implementation Calendar
A rotating monthly plan that integrates all modules into a cohesive, progressive program.
Reset & Re-baseline
- •Concept & Foundation
- •Environmental Reset
- •Basic Nutrition
- •Sleep Optimization
Stabilise Core Systems
- •Advanced Nutrition
- •Movement Protocols
- •Stress Management
- •Supplement Protocol
Strengthen Resilience
- •Recovery Protocols
- •Micro-Plans Activation
- •Metrics Tracking
- •Travel Protocol
Energy Optimization
- •Performance Nutrition
- •Advanced Movement
- •Recovery Optimization
- •Red Flags Monitoring
Mobility & Physical Resilience
- •Mobility Work
- •Strength Maintenance
- •Injury Prevention
- •Long-term Sustainability
Longevity Habits Integration
- •Habit Stacking
- •Lifestyle Integration
- •Community Connection
- •Continuous Adaptation
Implementation Calendar
A rotating monthly plan that integrates all modules into a cohesive, progressive program.
Reset & Re-baseline
- •Concept & Foundation
- •Environmental Reset
- •Basic Nutrition
- •Sleep Optimization
Stabilise Core Systems
- •Advanced Nutrition
- •Movement Protocols
- •Stress Management
- •Supplement Protocol
Strengthen Resilience
- •Recovery Protocols
- •Micro-Plans Activation
- •Metrics Tracking
- •Travel Protocol
Start building stability
Your symptoms are real. Your path to clarity shouldn't be.