Health Plan

Fine: Glucose 5.6 · Cholesterol 4.7 · Uric acid 0.35 · Ketone 0.4 · Urine test all normal · Muscle 42.1 kg, every limb normal · SpO2 98% · No iron deficiency

• All 26.6 kg to lose is fat

  InBody says muscle control 0.0 kg — your muscle is already where it should be. Keep it while the fat comes off.

• It's not an absorption problem

  Water, protein and minerals read 'over' because you carry 74 kg of lean mass. The ranges are set for an 83 kg man.

• Your metabolism isn't broken

  InBody works out BMR from lean mass: 370 + 21.6 × 74.1 = 1,970. 'Below range' is the formula, not a slow engine.

• The fat sits on your trunk

  Trunk fat 21 kg (459% of normal) vs legs 280%. Belly fat is the visceral fat — the one that drives BP and liver stress.

• Red cells slightly HIGH, not low

  Haemoglobin 17.3, haematocrit 51.1% — both just over range. No iron. Your hair tablet (finasteride) doesn't do this. Common causes: sleep apnoea, smoking, not drinking enough — ask the GP.

• BP and pulse need a doctor

  145/94 and 108 are the two numbers that can't wait for the January re-screen.

• Sleep 7–8 hours

  Biggest lever you control. Poor sleep pushes up BP and pulse.

• 8–10k steps (slow jogging 超慢跑 once GP clears you)

  All-day movement burns more than one hard session and fixes circulation.

• Eat ~2,100–2,300 kcal

  InBody says 2,865 keeps you where you are. ~600 under loses ~0.5 kg a week. No drop after 3 weeks → cut another 200.

• Protein every meal (~130–150 g/day)

  Protects the 42 kg of muscle while the fat comes off.

• Salt under 1 teaspoon a day

  Salt is the fastest food lever on blood pressure. Most of it hides in sauces, soups and preserved food.

• Potassium foods: banana, papaya, leafy greens, beans

  SEER's own advice, and it's right — potassium helps bring BP down.

• Max 2 coffees/teas, none after 2 pm

  Caffeine pushes up pulse and BP and hurts sleep.

• Meditation / breathing

  Brings your pulse down to ~70.

• Gym 2–3× — keep lifting

  SEER said cut gym. Don't — muscle protects your metabolic rate. Add cardio on top.

• 150 min cardio

  Heart and visceral fat.

• Oily fish 2× (salmon, sardine, kembung)

  Heart health and blood fats. Tuesday and Friday dinner is easy to remember.

• Sunday: plan the week's food

  Buy fish, veg, bananas, eggs. Decide where you'll eat on the busy days so it isn't noodles by default.

• Go easy on alcohol

  Liver was flagged as stressed, and alcohol raises BP.

KK swaps

Flat feet · thighs touch but knees and ankles don't, so legs are straight. The rubbing is thigh size and eases as weight drops. Running puts 2–3× body weight through each step (walking 1–1.5×) — at 113 kg that's why arches, shins, hips and back complain.

Tiptoe test: stand on tiptoe, look at your arch from the side. Arch appears = flexible (common, exercises help). Stays flat = rigid → see physio/podiatrist before building up.

• • Mild ache up to 3 out of 10 is fine. Sharp pain, or worse the next morning — stop that move and ask the physio
• • Slow beats fast. Control the lowering part
• • Rest 30–60 sec between sets. Whole routine is about 10 minutes

• Walking227
• Badminton257
• Cycling341
• Jogging398
• Swimming398

kcal, from your InBody printout. A 45-min brisk walk ≈ 340 kcal. Food matters more: one teh tarik + roti canai ≈ 500.

• BeetrootYes — can lower BP a little
• Fresh greensYes — powder only as backup
• Fish oilOnly if <2 fish meals/week
• Apple cider vinegarOK as you take it — dilute it, use a straw. No proven BP effect
• Finasteride / dutasterideCarry on. Doesn't affect BP, pulse or red cells. It halves PSA (prostate test) — always tell the doctor
• ChlorophyllOptional — weak evidence
• Iron pillsNo — iron is normal, red cells already high
• SEER H2 packs, Energizer, Ultra ElectronSkip — no evidence
• Cold/flu pills with pseudoephedrineAvoid — raise BP and pulse. Ask the pharmacist for another one

Next set of records: GP bloods + January re-screen. Send them to Claude and they get added here.