Jackson Lee

28 years old

Korean American

Sport: Ice Hockey (Defenseman)

Fitness Goal: Enhance core stability and upper-body power for better puck control and physical play.

Nutrition Goal: Maintain high caloric intake to match energy expenditure during training; focus on anti-inflammatory foods for recovery.

Dietary Preferences: Omnivorous — enjoys a wide variety of foods including traditional Korean dishes, prioritizes whole foods with a focus on omega-3s and antioxidants.

Next Test

07/06 - Est. Arrival 12:00pm

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Highlights

Your glucose levels have stabilized to average levels after 3 months. Continue with protein-rich food additions.

Profile Overview

Omiver’s profile page will outline your personalized recommendations for the day and notable biomarker results. Areas of the report will include:

  • Your Profile: Details as your age, ethnicity, and sport (if applicable)

  • Highlights: Any notifications of biomarker progress given testing information

  • Goals: An overview of your nutrition and fitness goals

  • Biomarker Overview: Top 10-12 biomarkers that have a significant impact on your performance goals

  • Today’s Recommendations: Daily meal plan and training plan for your convenience

Based on your results, here is your meal plan for the week:

Meal Plan Overview

In the next section, Omiver will show your recommended meal plan, as well as including additional notes on how to best meet your nutrition goals. Areas of the report will include:

  • Weekly Meal Plan: Detailed table of breakfast, lunch, dinner, and snack options throughout the week. Recommendations are designed based on nutrition goals, lifestyle habits, and biomarker evaluation.

  • Nutrition Notes: Any additional tips and tricks Omiver recommends you follow to improve upon your nutritional status.

  • Supplements: We recognize dietary interventions may not be enough, so Omiver will also recommend supplements to help adjust biomarker levels.

Nutrition Notes

Caloric Intake

Given Jackson’s athletic goals and high energy expenditure, we recommend a caloric intake of 2800-3000 calories per day

Recommended macronutrient breakdown is provided:

  • Protein: 170-200g (1.8-2.0g/kg body weight)

    1. Carbohydrates: 450-500g (4-5g/kg body weight)

    2. Fat: 10-25g (0.7-0.8g/kg body weight)

Meal Frequency

To optimize nutrient delivery, Jackson should aim for 5-6 meals per day, spaced out every 2-3 hours, to maintain high caloric intake.

Food Choices

  • Increase omega-3 intake through fatty fish, flaxseeds, and walnuts.

  • Incorporate more anti-inflammatory foods, such as turmeric, ginger, and berries.

  • Consider adding antioxidant-rich foods, like leafy greens and other fruits and vegetables.

Hydration

To ensure that Jackson remains hydrated during their regimens, we recommend the following tips:

  • Aim for 4-5 liters of water per day, considering Jackson’s high energy expenditure.

  • Monitor urine color to ensure adequate hydration.

Supplements

To support Jackson’s training and nutrition goals, we recommend the following supplements:

  • Omega-3 fatty acids: 1000-2000 mg per day

    • Omega-3 fatty acids can help to support inflammation reduction and promote muscle recovery, which will aid in Jackson’s performance goals

  • Turmeric (Curcumin): 500-2000 mg per day

    • A spice with potent anti-inflammatory properties, turmeric can be helpful for those with arthritis and other inflammatory conditions

  • Fish Oil (EPA and DHA): 1000-2000mg per day

    • Fish oil can help reduce inflammation due to its anti-inflammatory properties. These fatty acids, particularly EPA and DHA, can help regulate the body's inflammatory response.

Based on your results, here is your recommended weekly exercise routine:

Fitness Notes

To support Jackson’s performance goals, they must incorporate core stability and upper-body focused exercises.

Core Stability Training

Adding core stability exercises, such as planks, side planks, and rotational exercises, can help to strength Jackson’s core which is crucial for overall physical health, athletic performance, and injury prevention

Upper-Body Focused Training

Additionally, incorporating more upper-body exercises that target the shoulders and back, such as rows and shoulder presses, can help improve their upper-body power.

Training Plan Overview

Finally, Omiver will also provide a detailed weekly training regimen for you to follow alongside the meal plan to meet your performance goals. Areas of the report will include:

  • Weekly Training Plan: Detailed table of workout focus and training plan throughout the week. Recommendations are designed based on fitness goals, lifestyle habits, and biomarker evaluation.

  • Fitness Notes: Any additional tips and tricks Omiver recommends you follow to improve your fitness and performance. This may include advice on progressive overloading, stamina training, and other areas of improvement.

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