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✅ Markers improved

Creatinine 110 → 87 ✅ (normal range 60-105)
eGFR 70 → >90 ✅ (optimal). Both kidney markers fully normalized since Oct 2024.

⚠️ Needs attention from Mar 2026 panel

• Total Cholesterol 5.5 — elevated (was 4.6 in Oct 2024).
• LDL 3.4 — borderline high.
• Note: HDL 1.46 is good, Triglycerides 1.5 normal. Pattern suggests dietary/lifestyle shift may be increasing lipids.
• Request fasting insulin + HOMA-IR at next blood draw.

⭐ Standout markers

• HbA1c 31 mmol/mol — excellent, well below diabetic range (>50).
• CRP <1 mg/L — very low inflammation.
• Free T3 3.9 (ref 3.9-6.8) — at lower bound, consider retesting if fatigue present.
• Platelets 396 (ref 150-400) — upper range, clinically normal but monitor.
• Vitamin D 78, Ferritin 121, B12 150 — all optimal.

🔴 High Reactivity — Eliminate

Cow's Milk — IgG 8.70 mg/L (Class IV, ref <2.0). This is a clear dairy protein sensitivity, not lactose intolerance. All 5 dairy proteins tested show reactivity (Cow's Milk, Casein, Cheddar, Whey, Goat's Milk), indicating a systemic immune response to dairy proteins (casein + whey) rather than a single allergen.

🧬 Immune Response Analysis

Dairy cluster: The only high/moderate IgG group is dairy — ALL 5 dairy proteins test positive. This creates a persistent low-grade inflammatory load as dairy is consumed daily (coffee, cooking, protein powder). Research shows IgG-mediated food sensitivities contribute to systemic inflammation, gut permeability, and may elevate inflammatory markers including creatinine and eGFR burden.

Kidney Bean (10.19) — caution: High IgG to kidney bean (and presence of Pinto Bean) suggests lectin sensitivity. Lectins (PHA in kidney beans) can trigger IgG responses and gut inflammation. Ensure all legumes are properly soaked and cooked.

No IgE allergies (0/96) ✅ — Your immune system is NOT mounting acute allergic reactions (anaphylaxis/hives). This means food reactions are delayed-type (Type III) IgG-mediated, not immediate IgE. Good news for safety, but these still cause systemic inflammation over time.

Candida normal ✅ — IgA 0.23 and IgG 10.73 are within normal range. No gut yeast overgrowth to address.

🎯 Recommended Protocol

1. 4-week strict dairy elimination — Remove cow's milk, cheese, whey protein, casein, goat's milk. Replace with oat, almond, or coconut alternatives. This directly addresses the primary IgG cluster.
2. Re-test creatinine + eGFR after elimination — if dairy-driven inflammation was contributing, these should improve further from the already-normalized values (87 / >90).
3. Legume caution — Soak kidney beans overnight, discard water, boil 30min minimum to deactivate lectins. Rotate legume varieties.
4. Rotation diet for low-reactivity foods — Egg White (3.83), Egg Yolk, Cranberry, Carrot, Ginger, Flaxseed, Mushroom — eat no more than once every 4 days to prevent new sensitivities forming.
5. Re-test IgG panel after 12-16 weeks of dairy elimination to confirm reduction.

⭐ Research Context

• IgG sensitivity ≠ IgE allergy — IgG to food proteins indicates immune system exposure and possible intolerance, not acute allergy. Prevalence of IgG to dairy in healthy populations is ~25-35%.
• A 2020 systematic review (Aktas et al.) found elimination of IgG-reactive foods reduced CRP, IL-6, and TNF-α — all key inflammatory markers.
• Dairy elimination studies show improvement in gut symptoms, skin, joint pain, and reduce kidney workload in individuals with elevated creatinine.
• The dairy-mucus connection is well-documented — A1 beta-casein (common in NZ/Australian dairy) is more inflammatory than A2.

❤️ Heart Health

RHR 53 bpm (range 44-57) — excellent vagal tone. Best night 7 Jun (44 bpm). Met age 35 = heart 11 yrs younger. ANS 70% Good.

🎯 Training Focus

• Zone 2 (104-121 bpm): 45min 3-4x/wk — avg 81 bpm below zone
• Upper body priority: Arms (3.5-3.9 kg) = biggest growth opp. Weighted pulls/rows/presses. 3:1 upper:lower ratio

🥩 Nutrition

• 77.2 → 80 kg: +250-350 kcal surplus
• Protein 130-170g (non-dairy, pea/rice > whey)
• Fats: Unsaturated given Chol 5.5

💤 Recovery

• Night band: 14/31 days — wear consistently
• RHR trend: 52 (wk1) → 54 (wk4) — small creep, monitor
• Highest leverage: dairy elimination + 7h sleep + Zone 2

🧬 Your Stack — Analyzed

📋 Daily Dose Check

🧬 Per-Area Research

📖 Foundation research sourced from various sources and linked PubMed papers below.

🔬 Latest Findings

📰 Breaking Research Feeds