Protocol

Omega-3 Index is 5.2% — below the optimal 8–12% range. Dietary change or supplementation will move this marker.

• Add 2 servings of fatty fish per week (salmon, sardines, mackerel)
• Consider 2–3g EPA+DHA daily via a high-quality triglyceride-form fish oil
• Retest at 6-month panel to confirm uptake

Current level is 28 ng/mL. Your clinician recommends reaching 40–60 ng/mL given your indoor work schedule.

• 4,000 IU vitamin D3 daily with the largest meal of the day
• Take alongside 100–200 μg vitamin K2 MK-7 for calcium co-regulation
• Morning sun exposure 15–20 min where possible through winter

Homocysteine at 11.4 μmol/L is above the optimal < 10 threshold. Methylation support often resolves this.

• Ensure adequate methylated B12 (methylcobalamin) and methyl-folate intake
• Increase intake of leafy greens, legumes, and eggs
• Consider a methylated B-complex for 90 days, then retest

ApoB, LDL-C, and triglycerides have all improved — consistent with your reported increase in Zone 2 cardio.

• Maintain ≥ 150 min/week moderate-intensity cardio
• Preserve 2× weekly resistance training for insulin sensitivity and muscle maintenance
• No changes needed — current training load is working

Cortisol trending down and testosterone trending up are consistent with improved sleep. These gains are worth protecting.

• Maintain consistent sleep/wake times (± 30 min)
• Avoid screens 60 min before sleep or use blue-light filtering
• Keep alcohol intake below 2 drinks per occasion — it reliably disrupts deep sleep architecture

DHEA-S has declined from 278 to 241 μg/dL across 12 months — within normal age-related drift, but worth watching.

• No intervention required at this time
• Continue monitoring at each panel
• If decline accelerates below 200 μg/dL, discuss adrenal axis support with your clinician