Getting healthy is like trying to pick a Netflix show with your partner — too many options, everyone’s got an opinion, and most of them sound like “the one.”
The truth? The hardest part isn’t eating better or working out. It’s knowing where to start.
So here’s my starting line:
👉 6’0”
👉 215 lbs
👉 Goal = 190 lbs
Instead of guessing my way forward, I wanted real data. Numbers don’t lie (even when I really, really wish they did).
🧪 Step 1: Get the Full Picture
First stop: Function Health.
They run an insanely deep blood panel — the kind of thing your “once a year” checkup doesn’t even touch. Think of it like upgrading from a check-engine light to a full dashboard of what’s going on in your body.
Next: BodySpec DEXA Scan (aka the mirror that doesn’t lie).
Here’s the raw truth from the scan:
Weight: 215.4 lbs
Body Fat %: 33.0% → dad bod deluxe edition
Fat Mass: 71.1 lbs (basically carrying around a golden retriever made of fat 🐕)
Lean Mass: 136.5 lbs
Bone Mass: 7.8 lbs → my skeleton is a tank
Regional breakdown (this hurt a little):
Arms: 25% fat → gun show still has potential 💪
Legs: 28% fat → decent base
Trunk: 39.6% fat → belly = main event 🎉
Android (gut): 43.9% fat → “Hi, I’m the problem, it’s me”
Visceral fat: 3.6 lbs → the dangerous kind hugging organs
One bright spot: my bone density scored higher than 97–99% of people my age. My skeleton is flexing while the rest of me slacks off.
👩⚕️ Step 2: A Doctor Who Actually Cares
I teamed up with Citrin Wellness (not an ad, just who I’m using).
The reason? I didn’t just want vague advice like “eat better, move more.” I wanted someone to actually decode my blood work and body data so I could get the most out of it.
Here’s what’s different: instead of brushing past the numbers, my doctor at Citrin is building a foundation for me — reviewing labs, supplements, and how my lifestyle stacks up.
First wins:
More fiber
A better fish oil
And — drumroll — my new daily macros:
Protein: 200g
Carbs: 175g
Fat: 80g
Now I’ve got an actual plan tied to my numbers — not just another cookie-cutter diet.
🤖 Step 3: AI as My Sidekick
I fed my scan + blood work into AI and said: “Pretend you’re my doctor.”
Boom. Reports translated into plain English:
Where fat is sitting
What supplements might help
Which markers to watch
It’s not replacing my doctor, but it’s like having a junior doctor in my pocket.
🩸 Step 4: Blood Doesn’t Lie (But It Does Complain)
My blood panel read like a Yelp review: “Fine overall, but could be better.”
Cholesterol: Slightly high (LDL ~126–149) 🚩
HDL (“good”): Too low (30s–40s) 🚩
Triglycerides: Normal (120–145)
A1c: Solid (4.9–5.0%) ✅
Testosterone: Mid-range (469–485) → average dad energy
Vitamin D & B12: Normal ✅
Bilirubin: A little high → liver still mad about pizza & beer 🍕🍺
Nothing scary, but definitely signs that dropping fat + eating cleaner will pay off.
🚀 Why This Matters
Most doctors hand you vague advice: “Eat better, exercise, see you in a year.”
I finally feel like I’ve got a roadmap.
Data + doctor + AI = a baseline I can track against. For once, getting healthy doesn’t feel like guesswork.
🔮 What’s Next
This is just the beginning. I’ll share:
Wins & struggles
How AI keeps helping
Progress toward 190 lbs
Call it Fit Experiment 2025.
If you’ve been stuck at your own starting line, maybe my journey helps you find yours.
See you in six months with the next update 👊
⚡ Next Week on the Journey
I’m diving deep into Nano Banna, the newest AI visual model that’s changing how we create images. Plus, I'll show you how I used Claude to run everything inside my personal Notion — from tasks to fitness tracking.
Stay tuned 👀