See what Premium adds, then try your four-week dinner routine.
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27 foods on 30 days
MI var kļūdīties. Sāpju krūtīs, medikamentu jautājumu vai pasliktinošos simptomu gadījumā vērsies pie ārsta.
Usual = the typical value of your last 60 days. Trend = the line through your last 28 days of weigh-ins, not this morning's number.
A different slice of your own logs each weekday. This one comes back next week.
Running totals are still being counted today, so they are only compared where the same hours can be read on both days. A marked gap is bigger than your usual day-to-day swing. A weigh-in moves on water and salt, so day to day it is shown and not judged.
The small number is the change against the 30 days before. With ▲▼ it is bigger than your normal day-to-day swing (a statistical test); without, it may be chance. Tap a tile for the detail.
Before, it was typically 56 bpm; since, 54 bpm (−2 bpm). It has held for 25 days, so this is not a blip. Anything you started or stopped then?
Weight is running −1.3 kg against your own four-week average (76.0 kg → 74.7 kg). That is 2.2 standard deviations — well outside your usual range.
Lined up around your 12 days of 2,279+ kcal, sleep that night averages 7 h 5 min against your usual 7 h 25 min. They happen too often to tell how long the effect lasts — the chart shows every event, overlaps included.
Over the last 55 days your weight is falling by 0.49 kg a week. Latest: 74.3 kg. At this pace you reach 72.0 kg between 24 November 2026 and 27 November 2026.
74.3 kg — a lower weigh-in than on any of your last 45 mornings. A typical one: 76.5 kg.
Lined up around your 12 nights of 7 h 6 min or less, step count that day averages 10,038 steps against your usual 10,908 steps. They happen too often to tell how long the effect lasts — the chart shows every event, overlaps included.
Above about 7 h 10 min, your mood averages 4.4/5 (39 days); below it, 4.1/5 (17 days). This is the cut that separates them most sharply in your own data — not a general guideline.
After about 23:00, your sleep score averages 77 (34 days); before it, 74 (22 days). This is the cut that separates them most sharply in your own data — not a general guideline.
Lined up around your 12 nights of 7 h 6 min or less, mood that day averages 4.1/5 against your usual 4.4/5. They happen too often to tell how long the effect lasts — the chart shows every event, overlaps included.
Your last 30 days average 10,635 steps; the world average is 4,961 (717,527 people in 111 countries, Althoff et al., Nature 2017). Across 15 studies of 47,471 adults, more steps went with a lower risk of dying up to about 8,000–10,000 a day for adults under 60, then levelled off (Paluch et al., Lancet Public Health 2022). Your average is past the point where that benefit levelled off; you reached 8,000 on 29 of 30 days.
How alike your sleep timing is from one day to the next — 100 means asleep and awake at the same clock times every day. Night to night, your bedtime moved about 11 min and your wake-up 28 min. In 60,977 UK Biobank adults (Windred et al., SLEEP 2024), every fifth above the least regular one (under 72) had a 20–30% lower risk of dying over about six years. You are in the most regular fifth.
Over the last 55 days your resting heart rate is falling by 0.46 bpm a week. Latest: 52 bpm.
74.3 kg on 23 Oct — today. That is 4.1 kg under your first weigh-in in this window (29 Aug). The top of 46 logged weigh-ins.
Your target is 2,300 kcal against an estimated maintenance of 2,550. That is a 250 kcal deficit — at 7,700 kcal per kg of fat, about 0.23 kg a week. Target and goal agree. At that pace 72.0 kg is about 2 months away, around 2 January 2027. That fits the date you set. These are estimates from your height, weight, age and activity level — two to three weeks of weigh-ins replace the estimate with your own measured rate.
On free days your sleep is centred on 03:35 (corrected for weekend catch-up sleep), on workdays on 02:47. Half of adults sleep centred between 02:24 and 04:15 on free days (53,689 people, Fischer et al., 2017) — so do you. Your sleep is centred 59 min later on free days — social jet lag, like crossing one time zone every weekend. Night to night, your midpoint moves about ±38 min.
These are the lines the rest of this tab measures your days against. They were set when you signed up and you can change any of them in Settings. The reference column is not my opinion: steps against 717,527 people in 111 countries (Althoff et al., Nature 2017) and the activity bands of Tudor-Locke & Bassett (Sports Med 2004), sleep against the National Sleep Foundation’s reviewed range (Hirshkowitz et al., Sleep Health 2015), protein against EFSA’s reference intake for adults.
Patterns in your own logs, not medical advice — and a pattern is not a cause. Every “signal” chip is earned from a test run across all the questions at once, so a quiet week honestly shows fewer cards. Personal experiments are the one place a cause can be tested.
Today · Fri 23 Oct
typical = your last 28 days with an hourly record
What happens after short nights Likely
After short nights, you take 870 fewer steps that day
Lined up around your 12 nights of 7 h 6 min or less, step count that day averages 10,038 steps against your usual 10,908 steps. They happen too often to tell how long the effect lasts — the chart shows every event, overlaps included.
12 events vs 36 ordinary days · p 0.003 · dashed line = your usual, band = 95% interval
Sleep → Steps Early signal
You move more after sleeping longer
On your 28 days with 7 h 21 min+ of sleep, steps averaged 10,869 steps; on the other 28 it was 10,357 steps — a difference of +512 steps (+5%).
ρ +0.36 · 56 paired days · p 0.007
Steps → Mood Early signal
Moving more goes with feeling better
On your 28 days with 10,677+ steps, mood averaged 4.4/5; on the other 28 it was 4.1/5 — a difference of +0.3 points.
ρ +0.30 · 56 paired days · p 0.03
The same tests as Insights: your own paired days, corrected for testing many things at once.
Advice built from your own steps and workouts.
Last night · Thu 22 → Fri 23 Oct
Arrows: this week's average against your 30-day average.
Tags feed the patterns above.
Advice built from your own nights.
Latest reading · 22:16 · Health Connect
Your pulse each minute, with the moments you lay down, sat up or stood up
Average pulse by day and hour · 5 weeks
Typical adult range 60–100 · Usual 55
How your pulse changes when you stand up, compared with your own earlier tests
For fitness and recovery tracking. Not a medical test.
Max 189 bpm · from your profile
Time in zone, your last 5 workouts
Advice built from your own readings.
Not fasting
Ask anything, or read the science and refeed guides.
Today
Patterns in your own check-ins — they go together, which is not the same as one causing the other.
The app's own read of your last two weeks.
Weighed today
You lost 3.8 kg and kept your muscle while doing it.
Measured by your scale
Muscle is estimated from four things: how fast someone at your training age can add muscle (1.1% of lean mass a month), how much of your muscle your weekly sets reach (73%), protein (100%) and whether your weight trend shows a surplus (0%). People respond differently to the same training, so the range runs from half to one and a half times the typical result.
Fat & water is the rest of the weight change. Glycogen and the water it holds can swing a kilo within days, so short stretches are the least certain.
Scale readings are fitted as a trend over the weeks, not compared day to day: bioimpedance moves with hydration.
A ready tip from the library, or an AI read of your trend.
BMI = svars / augums². Tikai orientieris — tas neņem vērā muskuļu masu.
MI var kļūdīties. Sāpju krūtīs, medikamentu jautājumu vai pasliktinošos simptomu gadījumā vērsies pie ārsta.
Šodienas fokusspiektd, 23. okt
Pagājušonakt gulēji 6 h 38 min, 1 h 22 min mazāk par savu 8 h mērķi. 22:30 dod tev 8 h pirms ierastās 06:34 pamošanās.
Izdarīts šodien
Tavs treneris pārvērš šodienas skaitļus par plānu ar laikiem pārējai dienai.
Mērķis: zaudēt svaru, lēnāks temps
Ko katras jomas treneris lasa no taviem šodienas datiem.
You have already moved today. Holding the same pattern tomorrow keeps score 90.
Just under target for one night. A 20-minute earlier bedtime usually closes that gap.
Logged: breakfast, lunch, dinner and snack. Score 90/100, 2233/2304 kcal.
Training load this week is low — there is room to add easy volume to bring resting pulse down.
Trend 74.7 kg, 7d -0.4 kg, 11/14d logs, score 100/100.
Tavs treneris lasa tikai tavus ierakstus. Tā ir vadlīnija, nevis medicīnisks padoms.
