What Happens After the Assessment?

Personalized Health Plan
After completing a thorough assessment at VitalSight, you receive a highly personalized health plan. Crafted with the precision of a chemist, this plan is tailored to help you achieve optimal health based on your unique needs and body data.
Example: A 51-Year-Old Man
Complaints: Low energy, anxiety, weight gain, and waking up at 3 AM unable to go back to sleep.
Assessment Findings
Body Composition: Fat percentage at 25% and muscle percentage at 22%, both not in the optimal range.
Dietary Habits: Late dinners at 7 PM resulting in glucose spikes around 9-10 PM and low glucose levels around midnight, interfering with deep sleep and recovery.
Cortisol Levels: Spike at 3:30 AM causing awakening.
Low Energy: Caused by insulin resistance, high cortisol in the morning, and imbalanced fat/muscle ratios.
Anxiety: Associated with a heart rate/breathing rate ratio of 3.2 instead of the optimal 5.
Fasting Insulin Levels: Elevated at 34 µU/mL.
Uric Acid Levels: Elevated at 15 mg/dL.
Small Dense LDL Particles: Elevated levels contributing to cardiovascular risk.
The Personalized Health Plan
Based on these findings, a comprehensive health plan is developed to address each issue strategically.
1. Exercise Routine
Daily Exercise: The plan includes a mix of resistance weightlifting and endurance exercises to build muscle mass, improve cardiovascular endurance, and boost metabolic health.
Resistance Training:
Frequency: 3-4 times per week
Exercises: Squats, deadlifts, bench press, rows, overhead press, bicep curls, tricep extensions
Sets and Reps: 3 sets of 8-12 reps for each exercise
Goals: Increase muscle mass to 30%, reduce fat percentage to 20%
Endurance Activities:
Frequency: 3-4 times per week
Exercises: Brisk walking, cycling, swimming
Duration: 30-45 minutes per session
Heart Rate Goals: Maintain 60-70% of maximum heart rate (MHR = 175 BPM)
Goals: Improve cardiovascular health, reduce insulin resistance, and lower uric acid levels
2. Nutrition Plan
Dietary Adjustments: The nutrition plan aims to fix the pre-diabetic state and decrease the amount of white adipose tissue.
Caloric Intake: Based on a Basal Metabolic Rate (BMR) of 30 kcal/kg for an initial weight of 90 kg and height of 181 cm
Total Calories: Approximately 2700 kcal/day
Macronutrient Distribution:
Proteins: 30% of total calories (~202 grams per day)
Fats: 25% of total calories (~75 grams per day)
Carbohydrates: 45% of total calories (~303 grams per day)
Balanced Meals: Incorporating lean proteins, healthy fats, and complex carbohydrates
Breakfast: Oatmeal with berries and a scoop of protein powder
Lunch: Grilled chicken salad with mixed greens, avocado, and olive oil dressing
Dinner: Baked salmon with quinoa and steamed vegetables
Snacks: Greek yogurt, nuts, and fruit
Meal Timing: Adjusting meal times to avoid late-night glucose spikes
Dinner by 6 PM: To stabilize glucose levels throughout the night
3. Sleep Optimization
Improved Sleep Hygiene: Strategies to prevent glucose spikes and cortisol surges that disrupt sleep
Earlier Dinners: To stabilize glucose levels throughout the night
Relaxation Techniques: Such as meditation or deep breathing exercises before bed to reduce anxiety and promote restful sleep
4. Stress and Anxiety Management
Stress Reduction Techniques: To balance the heart rate/breathing rate ratio and reduce cortisol levels
Breathing Exercises: Practiced regularly to achieve an optimal heart rate/breathing rate ratio of 5
Techniques: Box breathing, diaphragmatic breathing, 4-7-8 breathing
Mindfulness and Relaxation: Incorporating mindfulness practices to manage stress and reduce anxiety
Techniques: Guided meditation, progressive muscle relaxation, yoga
Achieving Optimal Health with VitalSight
At VitalSight, your health plan is more than just a set of recommendations; it’s a roadmap to achieving your optimal health. By addressing specific issues identified during the assessment and implementing targeted lifestyle changes, you can expect significant improvements in your energy levels, weight management, anxiety, and overall well-being.
Start your journey to optimal health today with VitalSight and experience the transformative power of a personalized health plan tailored to your unique needs.