Your Personal Operating System

Build the man you
know you can be

Health · Discipline · Business · Family. Track everything. Miss nothing. Become everything.
262Cholesterol
0.0KM Today
0Day Streak
80kg
Goals active
90-day plan
262
Cholesterol mg/dL
0.0
KM today
80.0
Weight kg
0
Day streak
🏃
Treadmill Habit
2 KM every morning before 8 AM. This single habit raises your HDL and burns visceral fat.
🥗
No Rice at Night
Your single most important diet rule. Night rice = insulin spike + liver stress = higher LDL.
💼
Power 3 Tasks
iDeacade + Brand + NFC. Three tasks before 1 PM. This is how 100M/month gets built.
Today's score
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Quick log
Weight (kg)
Treadmill (km)
Last weight logged —
Daily Missions
Today's 10 habits
Daily Disciplines

Your 10 habits

Check off each day. Build the streak.
Today
This week
● Complete (8+)◐ Partial (4–7)○ Missed
Asiri Laboratories — Dec 14, 2025

Your lab results

Age 30. These numbers are reversible. Give it 90 days.
🩸
262.6
Total Cholesterol
High — target <200
HIGH
⚠️
199.3
LDL Bad
High — target <130
HIGH
📉
35.2
HDL Good
Low — target >50
LOW
🫀
84.7
ALT Liver
2× high — target <40
URGENT
Findings & action plan
ALT 84.7 — Liver under stress
2× the upper limit. Fatty liver from high-carb diet. Most urgent number. Fix: no rice at night, no fried food daily, walk every morning.
LDL 199.3 — Cardiovascular risk at 30
Target under 130. Cut coconut milk daily, no fried food. Add oats, omega-3 fish, daily walking.
Chol/HDL ratio 7.4 — Target under 5
Neck patches (Acanthosis Nigricans) = visible insulin resistance. Reverses in 8–12 weeks with consistent diet change.
HDL 35.2 — Barely at the floor
Raise with daily walking, raw groundnuts, omega-3 fish. Target over 50.
Blood sugar — Normal
Fasting 95.9, post-meal 79.3. Both clean. But insulin resistance signals mean the window is now.
Kidney, thyroid, proteins — All clear
eGFR >90, TSH 0.96, creatinine 0.76. These are all healthy.
Cholesterol breakdown
Total chol.
262.6
<200
LDL (bad)
199.3
<130
HDL (good)
35.2
>50
Triglycerides
140.7
<150
ALT (liver)
84.7
<40
90-day recovery targets
Total chol.
~200
from 262
LDL
~150
from 199
HDL
~48
from 35
Weight
73 kg
from 80
No medication needed with consistent diet and daily walking. Retest at Asiri Laboratories March 2026.
LKR 10,000/month · Low-carb · Kesbewa

Your meal plan

Built for your cholesterol, your budget, your culture.
Monthly budget — LKR 10,000
Eggs — 60 × LKR 25
1,500
Fish — 8× per month
2,400
Chicken — 4× per month
800
Vegetables + leaves
1,500
Fruits (papaya, banana, guava)
1,200
Dhal, oats, groundnuts
900
Rice (lunch only, reduced)
600
Tea, milk, misc.
800
TotalLKR 9,700
6 food rules
01
No rice at night. Night rice = insulin spike + liver stress. Rule #1.
02
Protein first at every meal. Eggs, fish, or dhal before anything else.
03
No fried food >2× per week. Isso vadai, cutlets destroying your LDL.
04
Two eggs every morning. Eggs raise HDL. Science saying eggs are bad is outdated.
05
Max 1 sugar tea per day. Each sugar tea is a hidden insulin spike.
06
2L water before 2 PM. You are chronically dehydrated.
Daily meal schedule
06:30
500ml water + plain tea
Immediate hydration. One cup tea, minimal sugar.
near zero carb
07:30
2 boiled eggs + jak or 1 slice wholegrain bread
Eggs are your cholesterol fighters. Jak is a low-GI alternative to bread.
14g protein10g fat15g carb
10:30
Raw groundnuts or banana
Groundnuts raise HDL. Banana fine in the morning only.
6g protein8g fat
13:00
¾ cup rice + fish curry + 2 vegetable sides
Your ONE carb meal. Not a bowl. Fish (paraw, kelawalla, tuna). Add mukunuwenna, pumpkin, or drumstick.
25g protein8g fat45g carb
16:00
Papaya, watermelon or guava
High fibre, low GI, good for liver. No bakery items here.
20g carblow GI
19:30
NO RICE — protein + vegetables only
Grilled chicken + salad / dhal + 1 roti / omelette + veg / tuna + cucumber. This one rule reverses your ALT in 4 weeks.
30g protein10g fat<10g carb
21:30
Optional — 1 glass plain milk
If hungry. No Milo or Horlicks. Helps sleep.
8g protein
Food reference
✓Always eat
  • Paraw / Kelawalla fish
  • Eggs (2 per day)
  • Raw groundnuts
  • Oats
  • Mukunuwenna leaves
  • Drumstick / moringa
  • Pumpkin
  • Papaya / Guava
  • Plain dhal
  • Tomatoes / Onion
✗Limit / Avoid
  • Rice at night
  • Fried food daily
  • Coconut milk daily
  • Sugar tea >1 cup
  • Sausages / processed
  • White bread daily
  • Soft drinks
  • Bakery short eats
  • Instant noodles
  • Chips / crackers
2 KM daily · Every morning · Before 8 AM

Your treadmill

The single most impactful habit for your HDL and belly fat.
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KM TODAY — TARGET 2.0
0.0
This week
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This month
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Distance (km)
Duration (mins)
Session history
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📈
HDL +13
At 90 days
35 → 48 mg/dL expected
⚖️
−7 kg
Weight loss
80 → 73 kg expected
⚡
Wk 3
Energy boost
Visible by week 3
6:30 AM — 11:00 PM

Your daily system

The schedule that builds the man you want to become.
06:30
Wake up
Non-negotiable. Phone was in another room. 500ml water. No messages for 30 mins.
health
06:45
Treadmill 2 KM
20–25 mins. Raises HDL and burns visceral fat. Log in Treadmill tab.
health
07:15
Shower + breakfast
2 boiled eggs. One slice bread or jak. Maximum one cup tea.
health
07:45
Plan Power 3 tasks
15 mins only. Write 3 tasks: iDeacade, brand content, NFC. That is your whole day.
business
08:00
Deep work — iDeacade
Phone face down. AC on. No interruptions. Course creation, sales follow-ups.
business
10:00
Content creation
1–2 videos. CapCut edit. Post TikTok + Facebook Reels. Batch content on Mondays.
brand
11:00
Calls + emails
Student queries, lead follow-ups, LinkedIn post. Communication window only.
business
13:00
Lunch
¾ cup rice + fish + 2 vegetables. Not a bowl. Eat slowly. Screen fully off.
health
14:00
Admin block
Finance tracking, Notion, Substack writing, platform admin.
business
16:00
Break — fruit + rest
Papaya or guava. 20 mins eyes off screen. Not YouTube.
health
17:00
Family time — fully present
30 mins with your kids. Phone in another room. Play, read, talk. They feel your energy.
family
17:30
Time with your wife
Ask how her day was. Actually listen. 15 minutes of real presence.
family
19:30
Dinner — no rice
Protein + vegetables only. Grilled chicken or tuna or omelette.
health
21:00
Wind down — screens off
No YouTube. No scrolling. Read or walk. Brain needs to slow down.
rest
21:30
Write tomorrow's Power 3
5 minutes. Notebook or Notion. Phone in living room.
business
23:00
Sleep — hard stop
Dark room. No screen. Liver detoxes 11 PM–1 AM. Be asleep for it.
rest
Track. Reflect. Improve.

Weekly progress

Your week at a glance.
This week
● Complete (8+)◐ Partial (4–7)○ Missed
Weight history
No data yet.
KM history
No data yet.
90-day milestones
DAY 30
Wake routine locked. 2 KM daily. Night rice gone. Down 2 kg. Mini course launched.
DAY 60
Energy better. Neck patches fading. Down 4 kg. 2,000 brand followers. Ishara course live.
DAY 90
Retest at Asiri. LDL under 160. Down 6 kg. iDeacade hitting 3M/month.
DAY 180
New man. New numbers. GP5 paid by business. 5,000+ followers. Product ladder complete.

Sunday review — 3 questions

Every Sunday night. Write the answers, don't just think them. One win. One failure. One change.