9:41
100%
Helix Coach
● watching your day
🧠Thought for 2s · checked sleep, load, recovery›
Oof, I get it — that itch to move is real, especially with 62 recovery staring back at you. Just a heads up: your load is at 31 of 38 and you've still got that 1h12 sleep debt looming. If you're hitting pickleball tonight, keep the rallies fun and the sprints few?
Did you get your creatine in with that salt water yet?
Creatine I take it at night, did it last night. Vitamins at noon with food
🧠Thought for 1s · updating supplement schedule›
Ready to log — please check
Creatine
10 g ✎
yest 22:00 ✎
Confirm
Not quite…
Creatine's staged — I assumed your usual 10 g, tap to fix if not. For the vitamins, which ones do you take at noon? I don't want to guess on your log.
Multivitamin
Omega-3
Vitamin D3
Magnesium
something else…
↪ What signs of overtraining should I watch for tonight?
↪ Log my lunch: chicken bowl + rice
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Ask Helix anything…
↑
Thursday · Jul 9
Good morning, Nicolas
NL
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Today
Looking back · {{ histDow }} {{ histDate }}
back to today ×
Recovery
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Sleep
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Load
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{{ histGap }} — add it retroactively
+ log
Body status
Recovery
below base
Load
on track
Sleep
debt −2h04
Helix Coach
SLEEP · CIRCADIAN
Recovery is below your band and your overnight HR dip was only 18%. Keep training aerobic today — I've drafted a downshift plan for tonight.
informed by Walker · Huberman
Open plan →
Your day, as a curve
solid = so far · dotted = forecast
06091215182124
06:19 gym ✓
14:00 caffeine cutoff
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{{ sleepTime }} lights out
Planned for later
‹ › move · × drop
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‹
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›
×
Nothing planned — a full downshift evening.
Your usuals — from the last 90 days of activity
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Tomorrow's recovery forecast
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Training
readiness-adjusted
Today's load budget
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›
FriSatSunMonTueWedToday
Ceiling = your 28-day training tolerance (acute : chronic load). Repeatedly training far above it is where injuries and overtraining live.
Pickleball will land you right at your ceiling. Fine today — but skip sprints for balls you can't reach, and finish by 19:30 so your heart rate settles before sleep.
What fits today?
Stress & Energy
live
Stress
82
high · sympathetic
Body Battery
34%
draining faster than usual
Experiments
n = 1, done right
Magnesium 300 mg → deep sleep
day 12 / 21
Alternating on/off nights so we can tell it apart from everything else you do.
+9%
deep sleep, on-nights
evidencegetting solid
9 more nights to call it — don't peek early.
Tonight is an off night — skip the magnesium so the comparison stays clean.
Queued: caffeine cutoff 13:00 → HRV
Design a new one →
Nutrition
Log +
{{ kcalToday }} / 2,600 kcal
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Protein
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Carbs
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Fat
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Energy in vs outtarget: −300 to −500 kcal
in
{{ kcalToday }} kcal
out
1,890 kcal
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Movement & sitting
from your watch
Steps
7,412
on pace ✓
Stand hours
7 /12
2 behind pace
Sitting
6h20
longest block 2h10
08121620
training
moving
sitting
long sit
Your 14:00–16:00 sit block lands right before your stress peak — on days you break it with a 10-min walk, evening stress runs ~11 points lower. Want a 15:00 nudge?
Health Monitor
morning check: 5 of 6 in band
HRV
38.3 ms
Resting HR
54 bpm
SpO₂
97 %
Resp rate
13.8 /min
Skin temp
+0.3 °C
Blood press.
118/76
Skin temp is +0.3 °C above your band. Alone it's noise; with tonight's HRV it becomes signal — I'll check both at 6 am and flag anything before you feel it.
Shaded = your normal range · marker = today. Tap any metric for what it means.
Patterns in your data
found overnight, no need to ask
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Dig in
Ask coach
Not useful
All suggestions reviewed — new hypotheses surface as your data grows.
Overnight SpO₂ vs weight
moderate link · 90 nights
Got it ×
Above 86 kg your oxygen dips below 92% get more frequent — the red dot is last night. Losing the next kilo is a breathing intervention, not a vanity one. Ask coach →
Resting HR vs next-day recovery
strong link · 14 days
Got it ×
Your tightest pattern: +1 bpm at rest ≈ −7 recovery points next morning. Yellow dot is today (54 bpm → 62). RHR moves before you feel it — it's your early-warning gauge. Ask coach →
✎ Edit sections
Daily log
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What the sensors can't see. Helix asks, you tap.
Log something
Meal
Drink
Caffeine
Suppl.
Activity
Symptom
Journal
Tell coach
Anything works in chat too — "log my lunch" or "forgot my watch at the gym". Weight logs itself from your scale.
Your staples
tap to confirm today
✓Eggs ×4
✓Centrum
○Magnesium
○Omega-3
○Creatine 10 g
○Ground beef
You've logged eggs 26 of the last 30 days. Pin it as a staple so it's one tap?
Pin it
No thanks
Helix Coach
NUTRITION
Two drinks last night usually costs you ~15% deep sleep and a couple bpm of resting HR. Front-load water today — I'll watch tonight's recovery.
What should I eat today? →
Still open
Three quick taps, chosen for today.
How's your mood right now?
Asked because stress has read high since 9:00 — checking it's not just sensor noise.
😖
😕
😐
🙂
😄
Muscle soreness after yesterday's gym?
Asked because Garmin logged 58 min of strength (legs + pull) yesterday.
None
Mild
Sore
Very
Screen time before bed last night?
Asked because deep sleep dropped 22% last night — late screens correlate with your worst nights.
None
< 30 min
30–90
In bed 😅
Today's log
auto · coach · you
06:19
AUTO
Gym · strength 58 min
from Garmin
07:02
AUTO
Weight 78.2 kg
from smart scale
08:15
COACH
Creatine 10 g
staged in chat, you confirmed
09:40
YOU
Espresso × 2
quick log
12:30
COACH
Multivitamin + Omega-3
answered in chat
12:40
YOU
Chicken bowl + rice + guac
~820 kcal · P 42 · quick log
One ledger, three doors in: sensors sync it, the coach stages it, you tap it. Everything editable.
NL
Nicolas
34 · 78.2 kg · member since Mar 2026
Biological age
48% confidence — needs bloodwork
31.4
2.6 yr younger
than chronological
than chronological
bio 31.4chrono 34
Add bloodwork to tighten this →
This week vs last
Mon–today
Deep sleep
+11%
magnesium on-nights
Avg HRV
−8%
heavy training block
Load
+18%
deliberate — deload Sat
Your stack
adherence · measured effect
Magnesium 300 mg
nightly · 96% adherence
Creatine 10 g
nightly · 92% adherence
Omega-3
noon · 71% adherence
Vitamin D3 4000 IU
morning · 88% adherence
Helix tells you which pills earn their place — and which are expensive urine.
What moves your numbers
learned from 118 days of you
Alcohol (2+ drinks)
−11 recovery
Lights out before 23:00
+8 recovery
Screens in bed
−15% deep
Sauna evening
+4 HRV
Caffeine after 14:00
−19m deep
Your levers, ranked by measured effect — not population averages. Tap one to test it properly as an experiment.
improving
watch
off baseline
steady in band — grey is good
Heart
vs 30-day baseline
HRV▼ 12%
38.3 ms
Resting HR▲ 2 bpm
54 bpm
HR recovery▲ 3
31 bpm/min
Blood pressurein band ✓
118/76
Sleep
Duration▼ 42 min
6h48
Debt (7 d)growing
−2h04
Efficiency▲ 2%
91 %
Consistency▼ 9
68 /100
Fitness
VO₂ max▲ 0.4
46.8
Training load (7 d)▲ 18%
212
Stepson pace ✓
7,412
Active energy▲ 9%
486 kcal
Body
Weight▼ 0.4 kg
78.2 kg
Body fatin band ✓
14.6 %
Skin temp▲ 0.3°
+0.3 °C dev
Resp ratein band ✓
13.8 /min
Tap any metric for baseline, drivers, and what the coach reads from it.
‹
Settings
NL
Nicolas
nicolas@…com · Helix Plus
Preferences
Appearance
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Coach personality
Direct, a bit playful ›
Notifications
Coach + daily log ›
Units
Metric ›
Privacy & data export
›
Data sources
Apple Health
● synced 9:38
Garmin
● synced 9:41
Bloodwork
none yet · upload PDF ›
Helix 0.4 · your data never trains anyone else's model
Tonight's downshift
×
Built for a 62-recovery day with pickleball in it. If plans shift, this shifts.
14:00
reminder set ✓
Caffeine cutoff
your lever: −19 min deep sleep when you slip
19:30
Pickleball ends
keep rallies fun, sprints few — load is near ceiling
20:30
Kitchen closes
late meals blunt your overnight HR dip
21:45
exp. day 12
Hot shower, lights low
no magnesium tonight — off night for the experiment
22:10
Screens off
phone charges outside the bedroom — your −15% deep-sleep lever
22:40
Lights out
repays 36 min of sleep debt → forecast 74 recovery
Set all reminders
Adjust with coach
HRV
×
38.3 ms
▼ 12% vs your band
What you're seeing
HRV is the tiny variation in time between your heartbeats. Bigger variation = your nervous system is relaxed and ready; smaller = it's under strain. ▼ 12% means last night's reading sits 12% below your own 30-day normal band — so your body has less recovery capacity today than usual. It's compared to you, not to other people.
your band 34–46 ms
30 d agotoday
Why it's sliding — your data says
7-day training load up 18% — biggest correlater −0.61
Sleep debt −2h04 and growingr −0.48
Sauna evenings pull it back up+4 ms next-day
This is a loading dip, not a health signal — it tracks your training block, and your rebound after easy days is reliable. Watch it tomorrow after tonight's downshift.
Ask coach about this
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What you're seeing
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Ask coach about this
Edit sections
×
Your Today screen, your order. Hide what you don't use — Helix still watches it in the background.
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Reset to default
Done
Log a meal
×
chicken bowl with rice, extra guac
Type it, say it, or snap it — Helix does the nutrition math.
Helix read it as — tap ✎ to fix
Chicken bowl · 520 kcal ✎
rice · 210 g ✎
guac · +90 kcal ✎
now · 12:40 ✎
~820 kcalP 42C 96F 28
Brings protein to 54 / 180 g — right on pace for a training day.
Log it
Not quite…
Or one-tap a usual lunch
Chicken bowl ×8
Eggs + toast ×6
Poke bowl ×4