WEAR001
RHR 81’i görünce neden kafaya taktım?
Dinlenik nabzın kilo hedefinden daha güçlü bir uyarı sinyali gibi görünmeye başladığı ilk dönem.
Personal health intelligence journal
The Measured Self
A personal health transformation journal built around biomarkers, wearables, research notes and sustainable routines.
I started by trying to lose weight. Then the process became more specific: resting heart rate, HRV, WHOOP, blood tests, ApoB, LDL, CAC score, GGT, HbA1c, omega 3 index, sleep, food choices, exercise and repeatable routines. This site is where I organize the notes, sources and systems behind that journey.
103 kgstarting point
81resting heart rate that got my attention
70 to 23GGT movement after routine changes
8 partscurrent blueprint for repeatability
The transformation arc
A clean timeline of the questions that turned weight loss into a more precise operating system.
103 kg starting point
RHR around 81
First wide blood panel
ApoB and LDL discovery
CAC score changed the seriousness
GGT moved from 70 to 23
Omega 3 index tracking
WHOOP, sleep, HRV and recovery
Exercise consistency
Evidence literacy and meta analysis
Current blueprint
Browse by topic
Start with a domain, then move into notes, sources and routines.
Wearables
RHR, HRV, recovery, WHOOP context and the limits of device data.
Blood Tests
Markers that changed the level of precision in the journey.
Cardiovascular Risk
ApoB, LDL, non-HDL, CAC and risk context beyond one number.
Sleep
Circadian rhythm, light, consistency and practical sleep routines.
Nutrition
Protein, fibre, routine-friendly food choices and tradeoffs.
Training
Exercise consistency, minimum viable sessions and habit design.
Supplements
Conservative notes on targeted supplements and uncertainty.
Metabolism
HbA1c, weight trend, energy, appetite and metabolic signals.
Evidence Notes
Meta-analysis literacy, source quality and practical interpretation.
Routines
The operating system that makes health work repeatable.
Featured notes
Initial anchors for wearables, blood work, cardiovascular risk, sleep and routine design.
BLOOD001
İlk geniş kan testi bana ne gösterdi?
Geniş kan panelinin kilo hedefini biyobelirteçlerle daha net bir sağlık projesine çevirdiği ilk not.
CARDIO001
ApoB ile ilk kez nasıl tanıştım?
ApoB’nin lipid riskini LDL’den daha geniş bir bağlamda düşünmeme nasıl yol açtığı.
CARDIO003
CAC skoru sıfır çıkmayınca ne değişti?
CAC skorunun kişisel risk algısını daha ciddi ve uzun vadeli hale getirdiği not.
SLEEP002
Melatonin ararken uyku bilimine girdim
Uyku sorununa supplement arayışıyla başlayıp ritim, ışık ve davranış tarafına yönelme notu.
ROUTINE001
Benim blueprint’im 8 parçaya ayrıldı
Measured Self sisteminin biyobelirteçler, wearables, risk, beslenme, antrenman, uyku, supplement ve sürdürülebilirlik olarak ayrılması.
The blueprint
An 8 part system for measurement, interpretation and sustainable routines.
01
Biomarkers
Part of the operating system: measured, reviewed, and kept practical.
02
Wearables
Part of the operating system: measured, reviewed, and kept practical.
03
Cardiovascular Risk
Part of the operating system: measured, reviewed, and kept practical.
04
Nutrition
Part of the operating system: measured, reviewed, and kept practical.
05
Training
Part of the operating system: measured, reviewed, and kept practical.
06
Sleep and Circadian Rhythm
Part of the operating system: measured, reviewed, and kept practical.
07
Supplements
Part of the operating system: measured, reviewed, and kept practical.
08
Sustainability
Part of the operating system: measured, reviewed, and kept practical.
This is personal experience, research notes and routines. It is not medical advice, diagnosis, dietetic advice or treatment.