Personalised Health Report

Percentile Rankings

vs UK Women Age 40–49

91^st

%ile

Body Fat %

At 22.3%, Sarah is leaner than ~89% of UK women her age. Below the "healthy" range floor of 24% — this is athletic-level leanness.

92^nd

%ile

Visceral Fat

A rating of 3 out of 59 is exceptional. Minimal internal organ fat, placing Sarah in the top 8% for metabolic health risk profile.

95^th

%ile

Metabolic Age

A metabolic age of 30 vs chronological 45 is a 33% reduction. This places Sarah in the top 5% — her body functions like someone 15 years younger.

60^th

%ile

BMI

At 20.9, Sarah sits in the ideal middle of the healthy range. Leaner than ~62% of UK women aged 40–49, where average BMI is 27.5.

75^th

%ile

Muscle Mass

40.5 kg at 54.9 kg body weight is an impressive 73.8% ratio. Above average for age group, indicating consistent strength training and good protein synthesis.

80^th

%ile

Leg Muscle Score

Scoring ~98 on the leg muscle scale, well above the age-reference curve. Strong lower body foundation — critical for longevity and fall prevention.

Date	Weight	Body Fat %	Muscle	Visceral	BMI	Met. Age	Water %
24 Feb 2026 Latest	55.0 kg	22.8%	40.5 kg	3	20.7	30	53.3%
8 Feb 2026	55.4 kg	23.3%	40.5 kg	3	20.9	30	53.0%
25 Jan 2026	55.5 kg	22.2%	41.1 kg	3	20.9	30	53.7%
6 Jan 2026	56.5 kg	23.5%	41.9 kg	3	21.3	30	52.8%

Date	Weight	Body Fat %	Muscle	Visceral	BMI	Met. Age	BMR	Water %	Bone
24 Feb Latest	54.9 kg	22.3%	40.5 kg	3	20.9	30	1,212	53.3%	2.2 kg
8 Feb	55.6 kg	21.8%	41.3 kg	3	21.2	30	1,226	54.1%	2.2 kg
25 Jan	56.6 kg	23.6%	41.1 kg	3	21.6	30	1,229	52.7%	2.2 kg
6 Jan	58.4 kg	24.3%	41.9 kg	4	22.2	31	1,254	52.1%	2.3 kg

Total Cholesterol

Optimal

HDL Cholesterol

Optimal

Triglycerides

Excellent

TSH (Thyroid)

Normal

Oestradiol

Mid-Cycle

Haemoglobin

Normal

Key Interpretation

All 31 biomarkers within normal ranges. Excellent lipid profile with low triglycerides (0.71) and good HDL (1.49). Thyroid function optimal. Oestradiol at mid-cycle level consistent with menstrual phase. Iron and calcium within range. No flags requiring clinical intervention.

Blood Test Date: 20 February 2026

Full Blood Count

Marker	Result	Unit	Range	Status
White Cell Count	5.53	×10&sup9;/L	4.0–10.0	Normal
Haemoglobin	142	g/L	120–150	Normal
Platelet Count	288	×10&sup9;/L	150–410	Normal
Red Blood Cells	4.54	×10¹²/L	3.8–4.8	Normal
Haematocrit	0.417	L/L	0.360–0.460	Normal
MCV	91.9	fL	83–101	Normal
MCH	31.3	pg	27–32	Normal
MCHC	341	g/L	315–345	Normal
Neutrophils	3.56	×10&sup9;/L	2.0–7.0	Normal
Lymphocytes	1.50	×10&sup9;/L	1.0–3.0	Normal
Monocytes	0.39	×10&sup9;/L	0.2–1.0	Normal
Eosinophils	0.03	×10&sup9;/L	0.02–0.50	Normal
Basophils	0.05	×10&sup9;/L	0.02–0.10	Normal

Biochemistry (Kidney & Liver)

Marker	Result	Unit	Range	Status
Sodium	137	mmol/L	133–146	Normal
Potassium	4.6	mmol/L	3.5–5.3	Normal
Urea	3.5	mmol/L	2.5–7.8	Normal
Creatinine	62.0	µmol/L	45–84	Normal
eGFR	>90	mL/min/1.73m²	—	Normal
Total Protein	75	g/L	60–80	Normal
Albumin	46	g/L	35–50	Normal
Globulin	29	g/L	19–33	Normal
Bilirubin	10	µmol/L	0–21	Normal
Alk Phosphatase	51	u/L	35–104	Normal
ALT	8	u/L	0–40	Normal

Lipid Profile

Marker	Result	Status
Total Cholesterol	5.0 mmol/L	Normal
HDL Cholesterol	1.49 mmol/L	Optimal
Triglycerides	0.71 mmol/L	Normal

Thyroid Function

Marker	Result	Range	Status
TSH	1.07 miu/L	0.27–4.20	Normal
Free T4	16.3 pmol/L	12.0–22.0	Normal
Free T3	3.9 pmol/L	3.1–6.8	Normal

Hormones

Marker	Result	Range	Status
Oestradiol	986 pmol/L	222–1959	Normal

Mid-cycle reference range

Iron & Calcium

Marker	Result	Range	Status
Serum Iron	16 µmol/L	5.83–34.5	Normal
Calcium	2.39 mmol/L	2.00–2.60	Normal
Adj. Calcium	2.35 mmol/L	2.20–2.60	Normal

Textbook Blood Panel

Every single marker falls within the normal reference range. Kidney function (eGFR >90, creatinine 62), liver function (ALT 8, bilirubin 10), lipid profile (total cholesterol 5.0, HDL 1.49, triglycerides 0.71), thyroid (TSH 1.07), and full blood count are all healthy. Oestradiol at 986 pmol/L is consistent with mid-cycle levels. Iron and calcium are well within range. This blood panel fully supports the exceptional metabolic health seen in the body composition data.

18–24 Feb 2026 • 7-Day Summary

Resting Heart Rate

56bpm

Lowest recorded

Avg sleep HR: 80 bpm

Optimal

HRV (RMSSD)

137ms

7-day average

Peak: 255 ms • Night avg: 121 ms

Excellent — Top decile for age 45

Blood Oxygen (SpO2)

98.0%

Average (range 97–99%)

Normal

Respiratory Rate

16.0br/min

Breaths per minute

Normal

Skin Temperature

33.0°C

Stable baseline

Daily Steps

9,928

Avg • Best: 12,211 (22 Feb)

Active Minutes

Sessions in 7 days • Walking + Yoga

Activity Log

19 Feb

Indoor Walking (20 min)

20 Feb

Yoga (10 min) + Outdoor Walking (15 min)

22 Feb

Indoor Walking (20 min) + Outdoor Walking (55 min) + Indoor Walking (25 min)

23 Feb

Outdoor Walking (15 min)

Device Information

Device Ultrahuman Ring AIR

Ring ID 756489

Firmware v02.00.14.03

Active Since 18 Feb 2026

HRV Insight

HRV of 137 ms average is exceptional for a 45-year-old female, placing Sarah in the top decile for her age group. Combined with a resting heart rate of 56 bpm, this indicates strong parasympathetic (vagal) tone and excellent cardiovascular fitness. The HRV peak of 255 ms during sleep suggests deep restorative recovery is occurring consistently.

7 May 2025 • Test Kit GA-UK-025236

Biological Age

Chronological Age

24 Years Younger

Biological Age

95th

Glycan Shield (S)

Anti-inflammatory

Score: 0.189

Optimal

85th

Glycan Youth (G2)

Anti-inflammatory

Score: 0.283

Optimal

8th

Glycan Mature (G0)

Pro-inflammatory

Score: 0.143

Optimal (lower is better)

23rd

Glycan Median (G1)

Supportive

Score: 0.574

Suboptimal

Reduced vascular resilience

41st

Glycan Bisection (B)

Supportive

Score: 0.113

Optimal

Health Systems Overview

Cardiovascular: Optimal Metabolic: Optimal Autoimmune: Optimal Respiratory: Slightly Out of Range Female Health: Optimal

Clinical Recommendations

Primary

Maintain and protect current inflammation regulation. Evaluate whether optimal results are driven by HRT, genetic factors, or lifestyle. Current strategies are successfully controlling inflammation.

Secondary

Enhance vascular resilience and stabilise autonomic function. Maintain regular aerobic and resistance training. Improve recovery quality via sleep and stress regulation.

Retest Interval

9–12 months recommended

GlycanAge Insight

A biological age of 20 — twenty-four years younger than chronological age — is an extraordinary result. Sarah’s glycan profile shows exceptional immune regulation with minimal chronic inflammation. The Glycan Shield at the 95th percentile and Glycan Youth at the 85th percentile demonstrate powerful anti-inflammatory protection. The only area to monitor is the Glycan Median (G1) at the 23rd percentile, suggesting slightly reduced vascular resilience. Combined with her textbook blood panel, metabolic age of 30, and excellent HRV data, this paints a picture of someone ageing at roughly half the normal rate.

2026 • 5 Reports Analysed

Methylation

Methionine Cycle Impaired

Folate Cycle Moderate

Methionine Cycle Impaired

Transsulphuration Moderate

BH4 Cycle Moderate

Urea Cycle Moderate

Nutrition

7 Raised Nutrient Needs

Vitamin A Folate Vitamin C B12 Vitamin D Vitamin E Omega-3 Riboflavin B6 Antioxidants

Fitness

Slow Recovery, High Injury Risk

Training Profile Balanced

VO2max Trainability Medium

Recovery Slow

Injury Predisposition High

Skin

High Ageing & Inflammation

Skin Ageing High

Oxidative Stress Raised

Inflammatory Response High

Detoxification Reduced

Nickel Sensitivity Raised

Carb Sensitivity Medium

Sleep & Stress

Low Sleep Quality, Warrior Genotype

Chronotype Mixed

Sleep Quality Low

Caffeine Sensitivity Higher

Stress Tolerance Raised

Warrior/Strategist Warrior GG

Key Genetic Variants

Gene	Variant	Effect	Impact
MTHFR (C677T)	CT	40% reduced enzyme activity	Amber
MTRR	GG	Downregulated B12 recycling	Red
BHMT	AA	Downregulated homocysteine conversion	Red
PEMT	TT	Reduced choline synthesis	Red
TCN2	GG	Reduced B12 transport	Red
CBS	AA	Upregulated — pulls homocysteine	Amber
GSS	TT	Reduced glutathione synthesis	Red
NOS3	GT	Reduced nitric oxide production	Amber
SOD2	CT	Reduced superoxide dismutase	Amber
VDR	CT	Impaired vitamin D metabolism	Amber
MAOA	GT	Slower neurotransmitter breakdown	Amber

Nutrition Sensitivities

Carbohydrate: Medium Saturated Fat: Medium Salt: Raised Caffeine: Higher Lactose: Tolerant Fructose: Tolerant Coeliac: Raised Predisposition Sugar Preference: Normal Bitter Taste: Likely Taster Alcohol: Positive Response Detox Phase I: Raised Risk Detox Phase II: Raised Cruciferous Need

Stride DNA Insight

Stride’s 5-report DNA panel reveals a complex but actionable genetic picture. The impaired Methionine Cycle, combined with 7 raised nutrient needs, underscores the importance of targeted supplementation — particularly methylated B vitamins (5-MTHF folate, methylcobalamin B12), vitamin D, omega-3 and antioxidants (vitamins C and E). The slow recovery profile and high injury predisposition point to longer rest periods between intense exercise and a focus on prehabilitative work for tendons and joints. The high inflammatory response and raised oxidative stress in the skin report align with the methylation findings, suggesting systemic inflammation management through diet and lifestyle is a priority. The warrior (GG) COMT genotype explains strong stress resilience but may require deadline pressure to perform optimally. Crucially, the raised coeliac predisposition warrants monitoring for gluten sensitivity symptoms.

Genetic Pathway Deep-Dive

6 Key Variants • Stride DNA Analysis

🧬

MTHFR C677T — Folate Cycle

CT heterozygous • MTR AG variant • 40% reduced folate conversion

Moderate Impact

In plain English: Your body is 40% less efficient at converting the folate in food and standard supplements into the form your cells can actually use. Think of it like having a narrower fuel pipe — the engine works fine, but you need the right type of fuel (methylfolate) to get through the smaller opening. Regular folic acid (the cheap kind in multivitamins and fortified bread) actually makes this worse because it clogs the system. The fix is simple: take methylfolate instead of folic acid, and eat folate-rich whole foods like spinach, eggs, and liver.

✕ Avoid

Folic acid supplements (standard form blocks receptors)
Fortified grains & cereals (contain synthetic folic acid)
Ultra-processed foods with unmetabolised folic acid

✓ Support

5-MTHF (methylfolate) 400–800 mcg — bypasses genetic block
Leafy greens: spinach, kale, broccoli (natural food folate)
Liver & eggs (bioavailable folate)
Methylated B-complex for all active forms

🔄

Impaired Methionine Cycle — 5 Variants

MTRR GG • BHMT AA • PEMT TT • FUT2 AG • TCN2 GG

High Impact

Five interacting variants compound across B12 recycling, backup methylation, phospholipid synthesis, intestinal absorption, and cellular transport. Net effect: substantially reduced B12 bioavailability at the cellular level and compromised homocysteine recycling. Cyanocobalamin (cheapest supplement form) cannot be utilised efficiently.

✕ Avoid

Cyanocobalamin B12 (use methylcobalamin only)
Excessive alcohol (depletes B12, impairs methylation)
Processed meats & refined carbs (elevate homocysteine)

✓ Support

Methylcobalamin B12 1000 mcg sublingual
TMG (betaine) 500 mg — supports BHMT backup pathway
Phosphatidylcholine (compensates PEMT TT)
Choline-rich foods: eggs, liver, oily fish
Vitamin B6 as P5P (active cofactor form)

⚡

CBS AA — Upregulated Transsulphuration

CBS upregulated • GSS TT (reduced glutathione synthesis)

Moderate Impact

Overactive CBS shunts homocysteine rapidly towards cysteine/sulphate, depleting SAMe. Combined with GSS TT reducing glutathione synthetase, antioxidant defence is compromised. High-dose sulphur supplements overwhelm this already accelerated pathway.

✕ Avoid

High-dose NAC, MSM, alpha-lipoic acid (sulphur overload)
Excessive raw cruciferous vegetables (cooked is fine)

✓ Support

Liposomal glutathione — bypasses synthesis block
Molybdenum 150 mcg (sulphur metabolism cofactor)
Vitamin B6 as P5P (regulates CBS activity)
Adequate dietary protein for cysteine supply

☀️

VDR CT — Raised Vitamin D Requirement

Vitamin D receptor variant • Reduced receptor sensitivity

Actionable

VDR CT reduces efficiency of cellular response to vitamin D. Standard 400–800 IU doses are inadequate for this genotype. Target serum level: 100–150 nmol/L (vs standard 50–75 nmol/L).

✕ Avoid

Standard 400–800 IU doses (insufficient for this variant)
Sunscreen-only approach (blocks synthesis route)

✓ Support

Vitamin D3 4,000–5,000 IU daily
Vitamin K2 (MK-7) 200 mcg
Oily fish 2–3×/week (salmon, mackerel, sardines)
15–20 min direct sun without SPF on arms/legs
Regular testing — target 100–150 nmol/L

💓

NOS3 GT — Reduced Nitric Oxide Production

Endothelial NOS variant • Cardiovascular & vascular function

Dietary Intervention Effective

Reduced nitric oxide production affects vasodilation, blood pressure, and endothelial health. The dietary nitrate pathway (oral bacteria convert nitrate → nitrite → NO) is a powerful bypass — but depends on oral bacteria remaining intact.

✕ Avoid

Antiseptic mouthwash (kills nitrate-reducing bacteria)
Proton pump inhibitors (reduce gastric acid for conversion)
High sugar & refined carbs (impair endothelial function)
Sedentary periods >2 hours

✓ Support

Beetroot juice/powder daily (highest dietary nitrate source)
Rocket & spinach (very high nitrate greens)
Dark chocolate >70% cacao (flavonoids activate endothelial NO)
Watermelon (citrulline → arginine → NO substrate)
Garlic (allicin supports NO pathways)
Regular exercise & nasal breathing

🛡️

SOD2 CT — Raised Oxidative Stress & Reduced Detox

Superoxide dismutase variant • High skin inflammatory response • Reduced detoxification

High Priority — Skin & Systemic

SOD2 CT reduces mitochondrial antioxidant defence. Combined with high inflammatory skin response and reduced phase I/II detoxification, this creates elevated baseline oxidative burden — accelerating cellular ageing, amplifying inflammatory responses (especially skin), and reducing toxin clearance. This is the primary driver of Sarah’s elevated intrinsic skin ageing score.

✕ Avoid

Seed oils (sunflower, rapeseed — high omega-6)
Charred/blackened meats (heterocyclic amines)
Ultra-processed foods (oxidised fats, additives)
Excess UV without protection
Smoking or high pollution exposure

✓ Support

Astaxanthin 4–12 mg (potent mitochondrial antioxidant)
Sulforaphane from broccoli sprouts (activates Nrf2 pathway)
NAC 600 mg moderate dose (note CBS variant)
Polyphenols: berries, green tea, olive oil
Selenium 200 mcg, Zinc 15 mg, Vitamin C 500 mg

Clinical Insight — Variant Interactions

These six variants interact: MTHFR + Methionine Cycle creates a methylation bottleneck reducing SAMe. CBS AA accelerates SAMe drainage. SOD2 CT + reduced detoxification amplifies the oxidative burden. Together: methylated B vitamins are non-negotiable, antioxidant stacking is essential, and vitamin D + dietary nitrate must exceed standard population recommendations.

Genetic Fitness Profile

STRIDE DNA

Power / Endurance

Balanced

VO2max Potential

Medium

Recovery Speed

Slow

Injury Risk

High

Latest Session

PERSONAL BEST

Minutes

4,080kg

Total Volume

Compound Moves

37.5kg

PB Pull-Up

+1.5kg / +4.17%

Your 2-Day Training Plan

Why 2 Days Works

For a full-time surgeon, two quality strength sessions per week is optimal for muscle preservation. Research shows twice-weekly resistance training produces 80–90% of the gains of three sessions, with significantly better recovery and compliance.

Your slow genetic recovery profile (Stride DNA) supports this — more recovery time between sessions means better muscular adaptation and lower injury risk.

DAY A

Lower & Push Focus

Gym with Mike | ~40 min

Exercise	Weight	Sets	Type
DB Bench Press	10kg	3 sets	PUSH
DB Deadlift	14kg	3 sets	COMPOUND
DB Squat	10kg	3 sets	COMPOUND
Smith Bent Over Row	25kg	3 sets	PULL
Goblet Squat	18kg	3 sets	COMPOUND
Push-ups	BW	10 reps	PUSH
Romanian Deadlift	14kg	2 sets	COMPOUND
Side Lateral Raise	4kg	3 sets	PUSH
Plank Hold	BW	Hold	CORE

DAY B

Upper & Pull Focus

NEW PB

Exercise	Weight	Sets × Reps	Type
Deadlift	45kg	3 sets	COMPOUND
Overhead Press	17kg	3 sets	PUSH
Bulgarian Split Squat	18kg	3 sets each	COMPOUND
Lat Pulldown	27.5kg	3 sets	PULL
Hip Thrust	10kg	3 sets	COMPOUND
Machine-Assisted Pull-Up PB	37.5kg	3 × 10	PULL
Tricep Dip	21kg	3 sets	PUSH
Cable Bicep Curl	18kg	3 sets	PULL
Russian Twist	BW	3 sets	CORE

Home Alternative — Dumbbell Only

For days you can’t get to the gym. Same muscle groups, same push/pull pattern.

HOME DAY A Lower & Push — 35–40 min

DB Goblet Squat	3 × 12	Hold DB at chest
DB Romanian Deadlift	3 × 10	Slow eccentric
DB Floor Press	3 × 10	Lie on floor
DB Bulgarian Split Squat	3 × 10 each	Rear foot on sofa
Push-ups	3 × 10	Knees if needed
DB Lateral Raise	3 × 12	Light, controlled
Plank Hold	3 × 30s	Brace core

HOME DAY B Upper & Pull — 35–40 min

DB Deadlift	3 × 10	Full range
DB Overhead Press	3 × 10	Seated or standing
DB Bent Over Row	3 × 12	Squeeze blades
DB Hip Thrust	3 × 15	Back on sofa
DB Bicep Curl	3 × 12	Alternate arms OK
DB Tricep Kickback	3 × 12	Full extension
Russian Twist	3 × 20	Add DB for load

Active Recovery — Remaining 5 Days

Your DNA flags slow recovery. The days between strength sessions are adaptation days, not just rest days. Light movement accelerates recovery.

Walking (Zone 2 HR)

30–45 min at 110–130 bpm

Yoga / Stretching

15–20 min hip & spine focus

Nasal Breathing

During all low-intensity activity

Why Compound Movements?

Compound exercises recruit multiple muscle groups simultaneously. They are more time-efficient, produce a greater hormonal response, and are essential for maintaining functional strength as you age.

✓

Deadlifting 45kg now means confidently lifting luggage, children, or furniture at 65

✓

Goblet squats build the exact strength for getting up from chairs, floors, and low seats without assistance

✓

Pull-ups develop the grip and back strength that prevents falls and maintains independence

★

Every kilogram you lift today is an investment in your mobility, independence, and quality of life decades from now.

IMPORTANT Prehab & Injury Prevention

Focus: Shoulders, back, arms • 40-50 min

Dumbbell shoulder press 3×10
Bent-over rows 3×12
Lateral raises 3×15
Bicep curls 2×12
Tricep dips 2×10
5 min cool-down stretch

Tuesday Cardio — Walking + Yoga

Focus: Cardiovascular + flexibility • 60 min total

Brisk outdoor walk 30–45 min (Zone 2 HR)
Yoga flow 20–30 min (hip openers, hamstrings, spine)
Nasal breathing throughout (NOS3 support)

Wednesday Strength — Lower Body

Focus: Glutes, quads, hamstrings • 40-50 min

Goblet squats 3×12
Romanian deadlifts 3×10
Walking lunges 3×12 each leg
Hip thrusts 3×15
Calf raises 3×15
Prehab: Banded clamshells 2×15

Thursday Active Recovery

Gentle walk 20–30 min
Foam rolling 10 min (full body)
Breathwork: 4-7-8 breathing ×10 rounds
Optional: Swimming or light stretching

Friday Strength — Full Body Circuit

Focus: Compound movements • 35-45 min

Kettlebell swings 3×15
Push-ups 3×10
TRX rows 3×12
Plank holds 3×30 sec
Box step-ups 3×10 each leg
Prehab: Band pull-aparts 2×15

Saturday Cardio — Longer Walk or Hike

Outdoor walk/hike 60–90 min (Zone 2)
Optional: Gentle yoga 15 min post-walk
Nature exposure for cortisol reduction

Sunday Rest & Recovery

Complete rest or gentle stretching only
Slow recovery genotype — this day is non-negotiable
Foam rolling, breathwork, or meditation

⚠️

High Injury Predisposition

Your Stride DNA shows a high injury predisposition and slow recovery profile. Always include prehabilitative exercises (banded work, mobility drills), allow 48–72 hours between strength sessions for the same muscle group, and never skip warm-ups. Prioritise connective tissue health with collagen peptides and vitamin C.

Current Sleep Profile

Chronotype: Mixed (Stride DNA)

Sleep Quality: Low (genetic predisposition)

Caffeine Sensitivity: Higher than average

COMT Genotype: Warrior GG (fast dopamine clearance)

HRV (Night Avg): 121 ms (excellent)

Resting HR: 56 bpm (optimal)

Stress Profile

Stress Tolerance: Raised (genetic advantage)

COMT GG: Fast dopamine metabolism — performs well under pressure

Recovery Rate: Slow (requires adequate rest)

Priority: Despite good stress tolerance, sleep quality needs active management

🌙

Sleep Optimisation Protocol

Pre-Sleep Routine (21:00)

• Dim lights — switch to warm/amber lighting
• Avoid screens or use blue-light blocking glasses
• Warm bath with Epsom salts (magnesium absorption)
• 4-7-8 breathwork: 10 rounds
• No caffeine after 14:00 (higher genetic sensitivity)
• Tart cherry juice (natural melatonin precursor)

Sleep Environment

• Room temperature: 16–18°C
• Complete darkness (blackout blinds)
• Quiet or white noise machine
• Magnesium glycinate 200–400 mg (bedtime)
• Consistent sleep/wake times (±30 min)
• No eating within 2–3 hours of sleep

🧘

Stress Management Strategies

🫁

Breathwork

10–15 min daily
Box breathing or 4-7-8

🧠

Mindfulness

5–10 min daily
Body scan or guided meditation

🌿

Nature Exposure

20+ min daily
Green space or garden time

📵

Digital Sunset

Screens off by 21:00
Blue light filter from 20:00

Daily Wellness Schedule

Optimised for Your Genetics • Timed Protocol