Fertility Protocol Active
Monitoring deficit depth, heat exposure & recovery load. IVF-safe guardrails on.
BRFO · Day —
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CUT
Oura: — · HR: —
COACH
TODAY'S CONTEXT
Weight
204.0 lb
—
Body Fat
25.8%
—
Muscle
143.7 lb
→ preserve
Fat Mass
52.7 lb
−11 lb to goal
Body Composition · Withings
Goal Progress · 200 lb @ 12% BF
Weight204 → 200 lb
Body Fat25.8% → 12%
Weight · This Month
Today · Calories
0
/ 1900 kcal target
1900
remaining
Recovery · Oura
82
Readiness
82
Sleep
40
HRV ms
goal ≥60ms
😴 OURA SLEEP NEED
from Oura app
BRFO · Workout
Ready to train
Training Environment
Building Gym
Apartment
Outdoor
COACHED SESSION
Rest Timer
Auto-show rest countdown after each set
BRFO · Nutrition
Today
0%
CALORIES TODAY
0
1900 remaining
Macros
💧 0 / 3.0 L
⚡ Quick Add
TAP TO LOG
No favorites yet — star a meal to add it here
Today's Meals
No meals logged yet
Supplements
TAP TO LOG
BRFO · Coach
AI-powered · Knows your full history
BRFO · Goals
Ultimate · 200 lb @ 12% BF
🏆 Achievements
🏆 ULTIMATE GOAL
200 lb @ 12% BF
Weight
Body Fat
🍽 NUTRITION & DIET
Diet focus / approach
Foods to avoid — the coach will NEVER suggest these (allergies, dislikes, bloat)
DAILY KCAL
HYDRATION (L)
PROTEIN (g)
CARBS (g)
FAT (g)
Both coaches read these values on every message.
BRFO · History
Oct 2025 → Now
🍎 APPLE HEALTH IMPORT
Backfill activity history from Apple Health export ZIP
🍎 LOG APPLE ACTIVITY
Upload or paste your Apple Fitness summary. The date is read from the screenshot automatically.
SU
MO
TU
WE
TH
FR
SA
● Great
● OK
● Low
● No data
🏋 Workout
TAP THE GRAPH TO SEE DETAILS FOR THAT DAY
● Weight
● Fat Mass
● Muscle
● Body Water
-- Goal 200lb
Best Weight
— lb
—
Best Fat Mass
— lb
—
Avg HRV
— ms
all time
Days Logged
—
—
Training Summary
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Import Data
Import your existing BRFO JSON files to populate full history.
Apple Health Import
Export from Apple Health app → share → export all data. Upload the export.xml file from inside the zip. Imports: workouts, weight, steps, HRV history.
Export Backup
Coach Chat
Review your full coach transcript or clear it. History is kept on this device and in the cloud (up to 3000 messages).
BRFO · Food
Your meals · pantry · plan
My Kitchen