Nourish

Today

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Fermented foods are an easy way to diversify your gut bacteria. One serving a day is enough.

Food diary

1771 kcal · Protein 67g · Carbs 105g · Fat 27g

Breakfast 331 kcal

Vegan protein powder (Sci MX nutrition)
44 g		 161 kcal
Oat So Simple Golden Syrup (Quaker)
36 g		 135 kcal
Coconut drink (Tesco)
180 ml		 35 kcal

Midday Meal 623 kcal

Quick added calories
1 entry		 623 kcal

Evening Meal 469 kcal

Falafel & Houmous Wrap (Tesco)
192 g		 469 kcal

Snacks 144 kcal

WHITE CHOCOLATE COOKIES & CREAM GESCHMACK (FULFIL)
40 g		 144 kcal

Drinks 204 kcal

Quick added calories
1 entry		 204 kcal
Structured training is a conversation between what you ask of your body and what it replies.

Activity

No exercise logged for this day.

Weight

74kg · BMI 22.3 (Healthy weight) · logged 2026-09-30

Trend (90 days)

90 days180 days1 yearAll time
78.2kg 74kg 2026-07-23: 78.2kg2026-07-26: 77.3kg2026-07-31: 76.2kg2026-08-04: 77.1kg2026-08-06: 75.9kg2026-08-14: 74.9kg2026-09-08: 74.3kg2026-09-30: 74kg

History

DateWeightBMI
2026-09-30 74 kg 22.3
2026-09-08 74.3 kg 22.4
2026-08-14 74.9 kg 22.6
2026-08-06 75.9 kg 22.9
2026-08-04 77.1 kg 23.3
2026-07-31 76.2 kg 23.0
2026-07-26 77.3 kg 23.3
2026-07-23 78.2 kg 23.6
2026-07-18 80 kg 24.2
2026-07-07 84 kg 25.4
Page 1 of 14Next →
Recovery is where you get stronger. The effort only starts the process.

Steps and sleep

11,491 Steps today
8h 4m Sleep last night
57 Resting heart rate (bpm, estimate)

Deep 1h 33m · Light 4h 46m · REM 1h 45m · Awake 29m

Latest reading from my fitness tracker: Tue 20 Oct, 23:10.

Steps, last 7 days

19,243 Wed 14 Oct: 10,207 stepsThu 15 Oct: 12,847 stepsFri 16 Oct: 10,230 stepsSat 17 Oct: 9,554 stepsSun 18 Oct: 19,243 stepsMon 19 Oct: 823 stepsTue 20 Oct: 11,491 steps Wed 14 Oct Tue 20 Oct

Sleep, last 7 days

9h 16m Wed 14 Oct: 6h 49m asleepThu 15 Oct: 5h 46m asleepFri 16 Oct: 6h 57m asleepSat 17 Oct: 9h 16m asleepSun 18 Oct: 8h 41m asleepMon 19 Oct: 6h 59m asleepTue 20 Oct: 8h 4m asleep Wed 14 Oct Tue 20 Oct
DateSteps SleepResting HR
Tue 20 Oct 11,491 8h 4m 57
Mon 19 Oct 823 6h 59m 59
Sun 18 Oct 19,243 8h 41m 57
Sat 17 Oct 9,554 9h 16m –
Fri 16 Oct 10,230 6h 57m 63
Thu 15 Oct 12,847 5h 46m 54
Wed 14 Oct 10,207 6h 49m 63
A quiet moment at the start of the day sets the tone for the rest of it.

Stress

Measured by my fitness tracker about every half hour, on a scale of 1 to 99. Relaxed 1 to 29, Normal 30 to 59, Medium 60 to 79, High 80 and over.

44 Average stress today (Normal)
65 Peak stress (Medium)
6% Of readings relaxed
42 HRV last night (ms)

Average stress, last 7 days

99 Wed 14 Oct: no dataThu 15 Oct: no dataFri 16 Oct: no dataSat 17 Oct: no dataSun 18 Oct: no dataMon 19 Oct: average 44 (Normal)Tue 20 Oct: average 44 (Normal) Wed 14 Oct Tue 20 Oct

Overnight HRV, last 7 days

HRV (heart rate variability) is how much the gap between heartbeats varies, averaged over the night. Higher usually means better rested. It differs a lot from person to person, so the trend matters more than the number.

45 ms 41 ms Wed 14 Oct: 43 msThu 15 Oct: 44 msFri 16 Oct: 42 msSat 17 Oct: 45 msSun 18 Oct: 41 msMon 19 Oct: 42 msTue 20 Oct: 42 ms
DateAverage PeakRelaxed HRV
Tue 20 Oct 44 Normal 65 6% 42 ms
Mon 19 Oct 44 Normal 65 5% 42 ms
Sun 18 Oct – – – 41 ms
Sat 17 Oct – – – 45 ms
Fri 16 Oct – – – 42 ms
Thu 15 Oct – – – 44 ms
Wed 14 Oct – – – 43 ms