Core Tracking
+Fasting Dashboard & Biometrics
+Fast Tracker Dashboard
+
+ The main control center. Shows real-time fasting progress with a weight trend chart,
+ Oura Ring biometrics (sleep, readiness, HRV, heart rate, body temp), daily calorie burn,
+ estimated fat loss, and a scrollable activity log. Data is loaded from data.json
+ and updates automatically when Oura data is synced via track.sh.
+
+ Refeed Plan
++ The 10-day post-fast refeeding protocol. Tracks the careful reintroduction of food with + phased calorie and protein targets. Shows today's biometrics, refeed weight trend + (expects slight increase from fluid retention), and a day-by-day progress tracker with + meal plans for each phase: initial refeeding, protein focus, carb introduction, and normalization. +
+
+ Fasting Information & Infographics
++ A reference library of scientific infographics covering the fasting journey. Includes + tabbed sections for the mental journey of ketosis (day-by-day brain changes), metabolic + changes, the complete fast-refeed cycle protocol, and the 7-day refeed meal plan. + Infographics are generated using AI image generation with Tufte-inspired design. +
+
+ Unplanned Meals - Keto Fast Food Guide
++ A comprehensive keto-friendly ordering guide for 11 fast food chains. Includes a quick reference + with "magic words" for ordering (no bun, protein style, lettuce wrap), items to always skip, + and detailed per-restaurant menus with calories, fat, protein, and net carbs for each item. + Restaurants include McDonald's, Wendy's, Five Guys, Chipotle, and more. +
+
+ Meal Planning
+Prep, Menu & Shopping
+Meal Prep Dashboard
++ Sunday batch cooking command center. Shows a 4.75-hour prep timeline (12-4:45pm) with + equipment assignments across two ovens, stovetop, slow cooker, and air fryer. Features + an interactive Gantt-style equipment timeline, step-by-step cooking instructions, a shopping + list tab, and a portioning guide with the 2x container system (pink lid = her, blue lid = him). +
+
+ Weekly Menu
++ Full weekly meal plan displayed as daily cards. Each day shows Meal 1, Meal 2, snacks, + and her supplements. Color-coded badges indicate whether a meal is a reheat (from prep), + needs fresh assembly, or requires cooking. Uses the 2x portion system: him gets ~150g + protein at ~1900 cal, her gets ~120g protein at ~1400 cal plus supplements. + Includes a recipes tab and supports Week 1 (meat) and Week 2 (seafood) rotations. +
+
+ Shopping Checklist
++ Interactive grocery list organized by category: items you already have, meats, vegetables, + dairy, and pantry items. Each item shows the quantity needed (calculated from the weekly + meal plan). Checkboxes persist state and checked items are crossed off. Supports Instacart + automation for one-click ordering via browser automation. +
+
+ Meal Plan Calendar - Her
++ Printable one-page landscape calendar for her weekly meals. Four meals per day + (breakfast, 2nd breakfast, meal 1, meal 2) targeting ~124g protein at ~1400 calories. + Includes a fridge-friendly reference showing reheat instructions, fresh assembly guides, + cook-fresh recipes, and container portion sizes (1x, pink lid). +
+
+ Meal Plan Calendar - Him
++ Printable one-page landscape calendar for his weekly meals. Three meals plus snack per day + targeting ~153g protein at ~1900 calories. All portions are 2x (double of base), using blue + lid containers. Includes reheat instructions, fresh assembly guides, Saturday steak and + Sunday bacon-wrapped chicken cooking instructions, and container portion reference. +
+
+ Exercise Programs
+Morning Workout Routines
+Bodyweight Workout Program
++ A 7-day bodyweight workout calendar designed for 20-30 minutes each morning. Alternates between + strength circuits (push/squat, pull/hinge, full body), mobility/yoga flow, deep stretch, and + active recovery. Includes a morning start ritual, warm-up protocol, progression guidelines + (push-ups to pistol squats), and a tracking system for consistency. +
+
+ Kettlebell Workout Program
++ Same 7-day structure as the bodyweight program, but using a 20 kg kettlebell. Incorporates + KB swings, goblet squats, single-arm rows, cleans, presses, Turkish get-ups, and deadlifts. + Includes key movement cues (hip hinge for swings, rack position for cleans), KB weight + selection guide (16-24 kg range), and recommended brands. +
+
+ Under the Hood
+Architecture & Data Flow
+Zero Dependencies
+Pure HTML/CSS/JS with no build step, no framework, no bundler. Each page is a self-contained + single-file app that loads data from JSON files. Serve with any static server.
+Oura Ring Sync
+The track.sh script fetches sleep, readiness, activity, and stress data
+ from the Oura API and merges it into data.json. Token refreshes automatically via 1Password.
Data Model
+data.json holds everything: fast config, baseline metrics, body composition scans,
+ daily measurements (weight + Oura), activity log, and day-by-day phase guides.
Multi-Cycle Support
+Previous cycles are archived with their own dashboards in archive/.
+ Cycle metadata links back to archived data for historical comparison.
Meal Plan Engine
+Recipes in recipes.json drive the menu, shopping list, and prep dashboard.
+ The 2x portion system (him = double her) is calculated automatically throughout.
AI Infographics
+Daily social media updates are generated via Google AI Studio (Gemini) using the
+ nano-banana tool with Tufte-inspired design prompts. Saved as PNG.
DEXA Integration
+Body composition data from DEXA/DXA scans is stored in body_composition with
+ regional fat distribution, lean mass, visceral fat, bone density, and change tracking.
Instacart Automation
+Shopping list can be pushed directly to Instacart via headless Chrome automation. + Compares cart contents against the recipe-derived list and adds/adjusts items.
+