Today · --

Barry Johnson

Daily framework for improving your health.

Training · Vitals · Protocols

Performance Mode · Aggressive Default

ZONE 3

Tempo · Push hard. This is your baseline.

HR Cap

117bpm

Cardio Target

35–50 min tempo

Resistance Training

Heavy compound

HRV

25 ms

↑ stable baseline

Resting HR

62 bpm

— recovered

Sleep

7.5 hrs

↑ within target

éR Index

87/100

↑ optimizing

On the Horizon

Pending Action

GDF15 add to Quest panel Order

Home sleep study (no CPAP) Wright Rx

Triglycerides recheck (112) Watch

Mold inspection (Vellinga list) Schedule

Skin biopsy · L tricep lesion Derm visit

Box breathing 2–3 min × 4/day Active

Module 01 · Adaptive Training

Daily Zone

Aggressive default. Adjusts when overnight vitals say so. Built for performance, not preservation.

Update Overnight Vitals

Whoop · Apple Watch · Oura

HRV ms

Resting HR bpm

Sleep hrs

        Last updated: never
      

Performance Mode Logic

Aggressive default

Z4 HIIT · HRV ≥ 35 + sleep ≥ 7.5 → push

Z3 Tempo · HRV 22–34 → your default

Z2 Endurance · HRV 18–21 → engine build

Z1 Recovery · HRV < 18 OR sleep < 6 → light only

HR cap = 220 − age × zone%. Carvedilol blunts response — use RPE as secondary gauge.

Today's Prescription

ZONE 3

Tempo · Push hard. This is your baseline.

HR Cap

117bpm

Cardio

35–50 min tempo

Resistance

Heavy 4–5×6–8

Nutrition Today

Zone-scaled

P

Protein

215g across 4–5 meals · 1g/lb

H

Hydration

4.0 L filtered water + electrolytes

F

Food Frame

Lectin-free Mediterranean · Gut Check Yes list · gluten-strict (haptoglobin 2-1)

Post-Workout Log

After session

Recent Sessions

No sessions logged yet.

Module 02 · Continuous

Vitals

Wearable trends + manual readings. Future: Whoop API auto-sync.

BP (avg)

124/82

↑ optimal Wright 5/8

Weight

214.1 lb

— stable

Waist

35 in

— stable

SpO₂ (Whoop)

98–99%

↑ optimal

HRV Trend · Last 30 Days

Whoop reference

      Variance 12–50 ms = sympathetic dominance. Wright Rx: box breathing 2–3 min × 2–4/day for parasympathetic recovery.
    

Module 03 · Biomarkers

Labs

Latest values across Renew, Vibrant, Boston Heart, Cleveland HeartLab. Eight-month currency threshold applied.

Cardiometabolic Panel

Latest as of 4/24/26

Marker	Value	Target	Status	Source
ApoB	62 mg/dL	<65	Optimal	Renew 4/24
Lp(a)	37 mg/dL	<30	Near	Vibrant 1/29
OxPL-apoB	1.0 nmol/L	<2.0	Optimal	BHL 1/29
hs-CRP	0.4 mg/L	<1.0	Optimal	Renew 4/24
MPO	202 pmol/L	<470	Optimal	Renew 4/24
Lp-PLA2	88 nmol/min/mL	≤123	Optimal	Renew 4/24
ADMA	99 ng/mL	<100	Optimal	Renew 4/24
TMAO	4.2 µM	<6.2	Optimal	CHL 2/25
Galectin-3	18.3 ng/mL	<17.9	Moderate	CHL 2/25
Triglycerides	112 mg/dL	<100	Near	Renew 4/24
HDL	64 mg/dL	≥50	Optimal	Renew 4/24
HbA1c	5.5%	<5.6	Optimal	Vibrant 1/29
HOMA-IR	2.6	0.7–2.0	Above	Vibrant 1/29
Cystatin C	0.94 mg/L	≤0.95	Optimal	Vibrant 1/29
Urine ACR	3 mg/g	<3.9	Optimal	Renew 4/24
GDF15	—	éR marker	Order	Quest add

Module 04 · Stack

Supplement & Med Stack

Post-Vellinga 5/4/26. Slow COMT — methylfolate load tracked. Cholestyramine separation 2hr from supplements.

AM Stack

Pre-breakfast

PhytoMulti2 capsAM

Cetirizine10mgAM

Cromolyn nasal1 sprayAM

Ketotifen0.5mgAM

Methylphenidate20mgAM

DHEA25mgAM

BioActive B-Complex1 capAM

Boron10mgAM

VIP nasal50mcg/sprayAM

Carvedilol ER20mgAM

Ramipril10mgAM

PM Stack

Evening

Famotidine40mgPM

Loratadine10mgPM

Cromolyn nasal1 sprayPM

Ketotifen0.5mgPM

Montelukast10mgPM

Methylphenidate20mg ×2Mid/Late

Mg Glycinate120mgPM

Ashwagandha KSM-66300mgPM

Carvedilol ER20mgPM

Ubiquinol CoQ10400mgPM

Lorazepam (PRN)0.5mgPRN

Injectable / Compounded

Subcutaneous

Repatha140mgBi-wk

Tirzepatide (NXP-2P)1.25mgBi-wk

BPC-157250mcgDaily

GHK-Cu2mgDaily

KPV500mcgDaily

Cholestyramine1×/wkPRN

Module 05 · Filing

PHIS Documents

Living health intelligence repository. Sequential filing. Eight-month currency threshold.

Recent · 2026

Last 90 days

18

Picard ERP — Reference

PHIS #18 · 2026-05-10 · Energy Resistance Principle

17

Wright Visit Summary & Plan

PHIS #17 · 2026-05-08 · Renew Health

16

IHS Skincare Protocol v1

PHIS #16 · 2026-05-04 · Avène · Vanicream · EltaMD

15

IHS Supplement Protocol v2

PHIS #15 · 2026-05-04 · Post-Vellinga update

14

IHS Low-Histamine 72-Hour Guide

PHIS #14 · 2026-05-04 · Acute MCAS protocol

13

IHS MCAS Master Log v1

PHIS #13 · 2026-05-04 · Trigger registry + etiology

Earlier Filings

PHIS #01–#12

12

Mold Exposure Source Document

PHIS #12 · 2018 · Wood Environmental Services

11

Vibrant America Full Panel

PHIS #11 · 2026-01-29 · 18-page comprehensive

10

Boston Heart OxPL-apoB

PHIS #10 · 2026-01-29 · Plaque rupture marker

09

Cleveland HeartLab Cardiometabolic

PHIS #09 · 2026-02-25 · ADMA · TMAO · Galectin-3

08

Therapeutic Action Plan Apr 2026

PHIS #08 · 2026-04-01 · Pre-Vellinga master

07

Gut Check Yes/No Food List

PHIS #07 · 2023 · Gundry framework reference