Today at a Glance
Key Metrics
Sleep Architecture
Readiness Signals
Activity
⚡ Readiness
How recovered your body is for training today — and exactly how it's scored. This is the detail behind the Readiness ring on your Today page.
HRV & Recovery
Heart rate variability · Autonomic balance · Readiness
HRV (RMSSD)
ms
Resting Heart Rate
bpm
Blood Oxygen
%
Optimal Recovery Ranges (Age 40–49, Male)
| Metric | Your Value | Optimal | Acceptable | Status | Platforms |
|---|
About HRV
What HRV measures: Heart Rate Variability (RMSSD) reflects the beat-to-beat variation in your heart rate — a direct window into your autonomic nervous system balance. Higher HRV = better parasympathetic tone, better recovery capacity, and lower all-cause mortality risk.
Age context: HRV declines naturally with age. At 40–49, an RMSSD of 42–62ms is optimal for males. Your values should be interpreted relative to your personal baseline, not just population norms.
Continuous Glucose Monitoring
CGM · Metabolic flexibility · Time in range
CGM not connected. Connect a Dexcom G7 or Libre 3 via the iOS Sync Agent to see real-time glucose, time-in-range, and variability data. The ranges below reflect optimal longevity targets.
Optimal Glucose Ranges
| Metric | Optimal | Acceptable | Standard | Clinical Basis |
|---|---|---|---|---|
| Fasting Glucose | 72–85 mg/dL | 86–99 mg/dL | 70–99 mg/dL | ADA 2024, Attia longevity targets |
| Post-meal Peak | <120 mg/dL | <140 mg/dL | <180 mg/dL | ADA 2024 postprandial guidelines |
| Time in Range (70–140) | >90% | >70% | >70% | Dexcom CLARITY, Levels research |
| Glucose Variability (CV%) | <15% | <20% | <36% | Dexcom CV targets, ADA 2024 |
| Mean Glucose (24h avg) | 80–100 mg/dL | 80–115 mg/dL | 80–140 mg/dL | Levels metabolic health research |
Sources: ADA Standards of Care 2024 · Dexcom CLARITY · Levels Health · Attia Outlive (2023)
iOS Data Pipeline — How CGM Gets Here
The data path: CGM Device → CGM App (Dexcom / Libre) → Apple HealthKit → Aigent iOS Sync Agent → Supabase → this dashboard.
📡
Step 1 — Sensor
Wear your CGM (Dexcom G7 or Libre 3). The sensor streams glucose readings every 5 minutes to the companion app.
🍎
Step 2 — HealthKit
Dexcom / Libre app writes
HKQuantityTypeIdentifierBloodGlucose readings to Apple HealthKit automatically.📲
Step 3 — Sync Agent
Aigent iOS Sync Agent reads HealthKit blood glucose and syncs daily aggregates (fasting, mean, TIR, CV%) to Supabase nightly.
📊
Step 4 — Dashboard
This page reads
health_data.glucose_* from Supabase and renders live gauges, time-in-range, and 30-day trends.Implementation Checklist
☐ Grant HealthKit permission:
HKQuantityTypeIdentifierBloodGlucose☐ Add to
sync_health_data.py: glucose_fasting, glucose_mean, glucose_tir, glucose_cv☐ Add columns to Supabase
health_data table☐ Add to
build_context.py wearable summary blockCompatible CGM Devices
🟢
Dexcom G7
Best HealthKit integration. Real-time 24h streaming, 10-day sensor wear. Recommended for longevity tracking.
🟠
Libre 3
14-day continuous monitoring. LibreLinkUp → HealthKit bridge. Good data quality and accuracy.
🟡
Stelo / Levels
OTC option (no Rx). Metabolic score + food response analysis. HealthKit-compatible.
Cardio & VO₂ Max
Aerobic capacity · Cardiovascular fitness · Training zones
VO₂ Max
mL/kg/min
Steps Today
steps
Active Calories
kcal
VO₂ Max Reference — Age 40–49, Male
| Classification | VO₂ Max (mL/kg/min) | All-Cause Mortality |
|---|---|---|
| 🔴 Poor | < 33 | Highest risk quartile — 5× ↑ vs. Elite |
| 🟠 Below Average | 33–37 | Significantly elevated risk |
| 🟡 Average | 38–43 | Moderate risk |
| 🟢 Good | 44–50 | Low risk |
| ✅ Excellent (Optimal) | 51–59 | Substantially reduced risk |
| 🏆 Elite | ≥ 60 | Lowest risk — Attia "Centenarian Decathlon" target |
Sources: Mandsager et al. JAMA 2018 · ACSM Guidelines · Attia Outlive (2023) · Cooper Clinic data
About VO₂ Max
The single best predictor of longevity. VO₂ Max — your maximal aerobic capacity — is the strongest known modifiable predictor of all-cause and cardiovascular mortality. Moving from the bottom to top fitness quartile reduces mortality risk more than quitting smoking.
Peter Attia's target: For a 40-year-old, the "Centenarian Decathlon" goal is to maintain VO₂ Max ≥ 50 at age 80 — which requires being at 60+ today to account for age-related decline (~1% per year).
Trends
7 and 30-day patterns across your key metrics
HRV (RMSSD)
Sleep Duration
Resting Heart Rate
Daily Steps
VO₂ Max
VO₂ Max is estimated after cardio sessions — only days with a new estimate are plotted.
Recovery Composite
HRV and resting HR combined — higher is better. Computed as (HRV / 62) − (restingHR / 55), normalized 0–100.