Health · Finance · Relationships BP Focus · Daily Tracker
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Morning
Skip or limit alcohol from last night
Nightly drinking blocks the overnight BP dip your body needs. Biggest single lever you have.
Highest impactDiastolic specific
Glass of water before coffee
Dehydration constricts vessels and spikes BP. Rehydrate before caffeine.
CoQ10 + Fish Oil with breakfast
Both target diastolic BP. Must take with food — absorption drops ~50% on empty stomach.
High impactDiastolic specific
Protein-first breakfast — 30g+ (low sodium)
Eat protein before anything else. Eggs, Greek yogurt, cottage cheese. Critical on Wegovy.
Midday
Sodium under 1,500mg today
One restaurant meal can be your entire budget. Check labels — see Sodium guide in Health tab.
High impactBoth numbers
15-min workout — Day A or B
Alternate push/pull daily. See Workouts in Health Guide for exercises.
High impactBuilds over weeks
Garlic Extract + Dose (liver) with lunch
Garlic is one of the best-studied natural interventions for diastolic BP.
Diastolic specific
Eat a potassium-rich food at lunch
Banana, avocado, sweet potato, spinach, or white beans. Directly counteracts sodium's BP effect.
High impactDiastolic specific
Evening
Cap at 1 drink tonight (or skip)
Each drink raises diastolic during sleep. Keeping it to 1 significantly reduces the overnight spike.
Highest impactDiastolic specific
Low-sodium dinner — under 600mg for the meal
Dinner is where most people blow their sodium budget. Herbs and lemon instead of salt.
High impact
Hit 120–150g protein for the day
Wegovy muscle-protection target. A protein shake counts on low-appetite days.
Screens off 30 min before bed
Poor sleep prevents the overnight BP dip and raises cortisol, which raises diastolic directly.
Moderate impactCumulative
Sodium swaps today
No added table salt while cooking
Lemon, garlic, or herbs instead. Saves ~400mg per home-cooked meal.
Skipped chips, queso, or salty snacks
Chipotle chips + queso = ~600mg alone. Swap for fruit, nuts, or raw veggies.
Checked label before eating packaged food
Over 400mg per serving = high. Canned soup, frozen meals, and sauces are the usual culprits.
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Today's totals
Calories
0
goal ~1,800
Protein
0g
goal 120–150g
Sodium
0mg
goal <1,500mg
Calories0 / 1,800
Protein0 / 135g
Sodium0 / 1,500mg
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7-day calorie history
Your levers — ranked by impactDiastolic 90
Diastolic 90 on medication means arteries aren't relaxing fully between beats. Your three main drivers: nightly alcohol, moderate sodium, and arterial stiffness. All three are movable.
1
Reduce nightly alcohol
Cutting to 3–4x/week can drop diastolic 4–6 points alone. Alcohol blocks the natural overnight BP recovery.
2
Lose weight (Wegovy is doing this)
Every 10 lbs drops diastolic 3–5 points. Belly fat releases compounds that stiffen arteries — losing it first is ideal for BP.
3
Potassium up, sodium down
Potassium counteracts sodium's vessel-stiffening effect. Target 3,500mg+ potassium and under 1,500mg sodium daily.
4
Daily movement
15 min daily improves arterial flexibility over 4–8 weeks, directly reducing diastolic resistance.
5
Supplements (already doing)
CoQ10, Fish Oil, Garlic Extract taken with food can reduce diastolic 3–5 points over 8 weeks.
What to expect, when
Wk 1–2
Sodium reduction shows fast — 3–5 points possible if you tighten it meaningfully.
Wk 3–4
Alcohol reduction and potassium habits compound. Another 3–5 points if consistent.
Wk 6–8
Exercise-driven arterial flexibility kicks in. Realistically targeting 130/82 or better — potentially enough for a medication review.
Daily sodium swapsTarget: under 1,500mg
No soy sauce — use low-sodium version
Regular = 900mg/tbsp. Low-sodium cuts that by 40%. Biggest single swap.
Saves ~500mg
Skipped deli meat today
2 slices = 400–500mg. Swap for eggs, rotisserie chicken, or fresh chicken breast.
Saves ~400mg
Used olive oil + lemon instead of bottled dressing
Bottled dressings = 300–400mg per 2 tbsp. Olive oil + lemon = near zero.
Saves ~300mg
Swap referenceQuick guide
Instead ofUseSaved
Soy sauceLow-sodium soy~500mg
Deli meatEggs or rotisserie~400mg
Canned soupLow-sodium broth~800mg
Bottled dressingOlive oil + lemon~300mg
Chipotle queso + chipsSkip both~600mg
Table saltLemon, garlic, herbs~400mg
Potassium pairingDoubles the effect
Potassium helps your kidneys actively excrete sodium. Higher potassium + lower sodium is significantly more effective for diastolic than either alone. Aim for 3,500mg+ daily.
Avocado (½)
700mg potassium
Spinach (1 cup cooked)
840mg potassium
Sweet potato
540mg potassium
White beans (½ cup)
600mg potassium
Banana
422mg potassium
Salmon (3oz)
490mg potassium
Daily alternating — 15 min max
Dumbbell floor press or push-up
Chest and front shoulder
3×10
Dumbbell shoulder press
Seated or standing overhead
3×10
Tricep kickback (DB or KB)
Hinge forward, extend arm fully
2×12
Kettlebell goblet squat
KB at chest, squat deep — full body burn
2×12
Rest 45–60 sec between sets. ~12 min total. Increase weight before adding reps when it feels easy.
Dumbbell bent-over row
Hinge at hip, row to side — back and posture
3×10
Dumbbell bicep curl
Alternate arms, slow on the way down
3×10
Kettlebell deadlift
Flat back, hinge at hips, drive through heels
3×10
Dead bug (core)
On back, extend opposite arm and leg — deep core
2×8/side
Day B strengthens back and tightens core — the areas that transform most as belly fat drops on Wegovy.
Plate formula — every meal
40%
Protein
Eat first. 120–150g/day on Wegovy.
40%
Veg + Fiber
Fills plate. Liver and digestion.
20%
Carbs + Fat
Sweet potato, rice, avocado.
On Wegovy you fill up fast — eat protein first or you'll hit your wall before getting it in. Don't skip meals: skipping causes muscle loss, not fat loss.
Fish Oil
With breakfast
Lowers triglycerides, reduces arterial inflammation. Fat-soluble — take with food or absorption drops 50%.
CoQ10
With breakfast
Fuels cardiac energy, reduces diastolic BP. Check form: Ubiquinol absorbs far better than Ubiquinone at 35+.
Ubiquinol > Ubiquinone — check your label
Garlic Extract
With lunch
Well-studied for diastolic BP reduction. Take with food to avoid irritation.
Dose (Liver)
With lunch
Supports fat and cholesterol metabolism. Especially important while actively losing weight on Wegovy.
The system: pick two for the week Sunday. Buy the ingredients. Any night you don't know what to make, default to whichever you haven't made yet.
This week — pick two
All six meals
Sheet pan chicken thighs + sweet potato35 min
~40g proteinLow sodiumHigh potassium
Rub bone-in thighs with olive oil, garlic powder, paprika, black pepper. Sweet potato wedges on the same pan. 425°F for 35 min. Zero added salt. Make extra for tomorrow's lunch.
Salmon + roasted broccoli20 min
~35g proteinLow sodiumBest BP meal
Salmon with lemon juice, olive oil, dill. Broccoli on same pan with olive oil and garlic. 400°F for 12–15 min. Highest-potassium dinner you can make — directly counters sodium from earlier in the day.
Ground turkey taco bowl20 min
~40g proteinNo seasoning packetsChipotle fix
Brown turkey with cumin, garlic powder, chili powder — no seasoning packets (sodium bombs). Serve over rice with avocado, fresh salsa, black beans. Under 600mg sodium vs 2,000mg+ at the restaurant.
Egg scramble with vegetables8 min
~30g proteinNear-zero sodiumLow appetite days
3–4 eggs with spinach, bell pepper, onion, olive oil. Avocado on the side. 8 minutes. Best on Wegovy low-appetite days — spinach + avocado cover potassium, eggs cover protein. No decisions.
Sirloin steak + asparagus15 min
~45g proteinNo sauce needed
Sirloin with garlic powder, black pepper, olive oil — no salt, no marinade. Cast iron or grill pan, 3–4 min per side. Asparagus roasted alongside. Skip steak sauce — use lemon instead.
Shrimp stir fry12 min
~35g proteinLow-sodium soy only
Shrimp, frozen stir fry veg, garlic, ginger, low-sodium soy sauce (not regular — saves 800–1,000mg), sesame oil. Over brown rice. 12 minutes. The soy swap is non-negotiable here.
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Daily habits around presence with your wife and daughters, quality time, and reducing mental load at home.