A premium member dashboard for Energy, Hydration, Movement, Sleep, Breathing and Mindspace. Upload five days, generate your report, then follow the lessons your data recommends.
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Member Dashboard
One place for your latest status, next action and recommended lesson. Built to feel more like Whoop or Apple Health than a traditional online course.
Not calculated yet
Sign in, upload five complete days, then follow the report-led learning path.
EnergyHydrationMovementSleepBreathingPsychology
EPK Intake–
Coverage of energy used–
Hydration guidance–
Movement track–
Upload flow
Cronometer CSV now. Terra API later. The dashboard and report engine stay the same.
Last report
No saved report in this prototype yet. Phase 2 stores this in Supabase.
Future API path
WHOOP → Cronometer → Terra → EPK app. For now, WHOOP calories can arrive through Cronometer exports.
Reports
In this prototype, the current report is generated inside the Upload / Assessment area. In the full app, each report will save to the user account.
Current session reportCalculate once, then copy, email or download the PDF from Results.
Enerjarden Library
The member sees clear chapters — Welcome, Energy, Movement, Hydration, Sleep, Breathing, Mindspace and Research — rather than a long strip of module numbers. Each chapter contains its foundation lessons, practical application lessons, supporting articles and conversations.
◉ Welcome
Set up, five-day tracking and first report.
12 lessonsApp first
⚡ Energy
EPK, energy availability and first nutrition changes.
FoundationApplication
🏃 Movement
Movement readiness, training level and weekly plans.
FoundationApplication
💧 Hydration
Fluid, food water, metabolic water and electrolytes.
FoundationApplication
🌙 Sleep
Recovery capacity and practical sleep support.
Audio-first
🫁 Breathing
CO₂, stress, recovery and practical regulation tools.
GraphicsAudio
🧠 Mindspace
State, capacity, consistency and action.
Podcast style
📚 Research
The evidence library that supports the whole platform.
Articles
◉
Welcome
Get signed in, set up, assessed and confident reading the first report.
1 chapter blocks12 lessons/resources1 foundation
How this chapter works
Members arrive here from their report recommendation. The goal is to show the relevant foundation, practical lessons, deeper articles and founder conversations without making it feel like a numbered course.
Production rule: less talking head, more app/report visuals, graphics, audio and articles.
Course 1
System Onboarding
The app-first start: setup, five-day tracking, first report and next action.
1
Welcome — How The System Works
70% on screen; trust builder with fast B-roll and app glimpses.
🎥 Premium Billy
2
What Success Looks Like
10% Billy; show the destination with your own report.
📊 Report walkthrough
3
Set Up Your Tools
0% Billy; Cronometer, Whoop and optional Nix setup.
🖥 HeyGen + screen
4
Collecting Your First Five Days
5% Billy; timeline, honesty and “do not change anything yet”.
🎨 Motion graphics
5
Generating Your First Report
0% Billy; export, upload, generate.
🖥 Screen recording
6
Understanding My Report
5–10% Billy; use your own report and highlight the key sections.
📊 Report walkthrough
7
The Five Numbers That Matter
0% Billy; EPK, needs, gap, coverage and Reality Gap.
🎨 Motion graphics
8
Traffic Lights & Readiness
0% Billy; Red, Amber, Green and Gold as readiness states.
Members arrive here from their report recommendation. The goal is to show the relevant foundation, practical lessons, deeper articles and founder conversations without making it feel like a numbered course.
Production rule: less talking head, more app/report visuals, graphics, audio and articles.
Course 1
Energy — Foundation
Understand EPK, energy availability, the zones and how to adjust without panic.
1
Why Energy Comes First (Always)
30% on screen; 70% B-roll, fuel gauge and app visuals.
🎥 Flagship Billy
2
What Energy Availability Actually Means
5% Billy; calories in, drains out, what is left for life.
🎨 Energy bucket animation
3
Red, Amber, Green & Gold
5% Billy; phone low-power mode and capacity states.
🎨 Fuel gauge animation
4
Why Eating Less Is Rarely Useful
20% Billy; Reality Gap, Needs-Adjusted EPK and stress-cost analogy.
🎥 Billy + graphics
5
The 10% Increase Strategy
0% Billy; simple numbers, add 10%, hold and reassess.
📊 Calculator animation
6
Macro Mix — When Fat Drives The Surplus
0% Billy; macro/fat pie charts and food examples.
🥧 Pie charts
7
Why Eating More Doesn't Automatically Mean Fat Gain
25% Billy; practical reassurance with simple diagrams.
🎥 Billy + whiteboard
8
Carbohydrates, DNL & Context
Optional deep-dive article; not forced as video.
📖 Article
9
How To Adjust Over Time
10% Billy; direction first, hold, reassess.
🎨 Sat-nav animation
Course 1
Energy — Application
Turn report findings into practical food, tracking and adjustment decisions.
1
How To Set Your Baseline
0% Billy; use the app and report examples.
🖥 App walkthrough
2
How To Track Without Becoming Obsessive
About 50% screen, 50% Billy; calm practical tone.
🎥 Billy conversational
3
How To Calculate EPK
0% Billy; show the calculation path.
🖥 Calculator walkthrough
4
How To Identify Your Reality Gap
5% Billy; show what to look for.
📊 Report walkthrough
5
How To Increase Intake
Minimal Billy; practical meals and additions.
🍽 Food examples
6
How To Lower Fat Intake
0–5% Billy; swaps and macro pie charts.
🥧 Food graphics
7
How To Build Simple, Repeatable Meals
Mostly meal examples; simple templates.
🍽 Kitchen/B-roll
8
When To Hold vs Increase
0% Billy; hold, observe, reassess.
🎨 Sat-nav graphic
9
What To Expect When You Eat More
Casual discussion; reassuring and human.
🎧 Billy & Richard
10
Troubleshooting Weight, Hunger & Energy
Audio-first; common issues and coach reasoning.
🎧 FAQ discussion
📖 Supporting articles
What Is EPK?Needs Adjusted EPKReality GapConstrained Energy ExpenditureHerman PontzerRED-SDNLRandle CycleAppetite RegulationCarbohydrates & Fat Storage
Members arrive here from their report recommendation. The goal is to show the relevant foundation, practical lessons, deeper articles and founder conversations without making it feel like a numbered course.
Production rule: less talking head, more app/report visuals, graphics, audio and articles.
Course 1
Movement — Foundation
Movement as capacity building, not calorie punishment.
1
Welcome — What Movement Is Actually For
40% Billy; 60% movement footage.
🎥 Billy + real footage
2
Movement Isn't Exercise
0% Billy; explain daily movement vs formal workouts.
Members arrive here from their report recommendation. The goal is to show the relevant foundation, practical lessons, deeper articles and founder conversations without making it feel like a numbered course.
Production rule: less talking head, more app/report visuals, graphics, audio and articles.
Course 1
Hydration — Foundation
Visual, practical and linked to the report.
1
Welcome
50% Billy; short friendly setup.
🎥 Billy
2
Hydration Begins With Energy
30% Billy; show energy-hydration connection.
🎥 Billy + EPK graphics
3
Drink More Water Myth
0% Billy; water bottle myth and dilution visual.
🎨 Animation
4
Too Much Water
0% Billy; overhydration/dilution concept.
🎨 Graphics
5
Sodium
Optional article plus 60-second graphic summary.
📖 Article + short graphic
6
Sodium-Potassium Pump
Research support only.
📖 Article
7
Chloride & Acid Balance
Optional deep dive.
📖 Article
8
Sweat & Exercise
10% Billy; sweat, heat, training overlays.
🎥 Sport footage
9
Signs Hydration Is Off
5% Billy; show report signals.
📊 Report walkthrough
10
Hydration Calculator
0% Billy; demo the tool.
🖥 Screen recording
11
Final Summary
50% Billy; close the section.
🎥 Billy
Course 1
Hydration — Application
Turn fluid and electrolyte insight into simple daily habits.
Members arrive here from their report recommendation. The goal is to show the relevant foundation, practical lessons, deeper articles and founder conversations without making it feel like a numbered course.
Production rule: less talking head, more app/report visuals, graphics, audio and articles.
Course 2
Sleep & Recovery — Foundation
Mostly audio-first with calm graphics; users may consume this while tired.
Members arrive here from their report recommendation. The goal is to show the relevant foundation, practical lessons, deeper articles and founder conversations without making it feel like a numbered course.
Production rule: less talking head, more app/report visuals, graphics, audio and articles.
Course 2
Breathing — Foundation
Mostly graphics and audio. Only film practical demonstrations.
1
Welcome
Low visual demand.
🎧 Audio + graphics
2
Why You Can't Relax
Walking/driving content.
🎧 Audio
3
Why You Feel Short Of Breath
0% Billy; simple mechanism visuals.
🎨 Graphics
4
Why Cardio Doesn't Always Fix Fitness
Conversation or audio-first.
🎧 Discussion
5
The CO₂ Misunderstanding
Deep dive article.
📖 Article
6
Why Stress Changes Breathing
Practical explanation.
🎧 Audio
7
Why Low Energy Makes Breathing Worse
Energy → stress → breathing visual.
🎨 Animation
8
Mouth vs Nasal Breathing
Balanced, non-dogmatic.
🎧 Discussion
9
Why You Feel Worse Breathing More
Research/support article.
📖 Article
10
Breathing, Anxiety & The Wired Feeling
Human, calming explanation.
🎧 Audio
11
Why You Don't Need To Train Your Breathing
Reduce pressure.
🎧 Audio
12
What Good Breathing Actually Looks Like
Practical demo; posture and movement.
🎥 Billy filmed
13
How To Improve Breathing Without Thinking About It
Automaticity focus.
🎧 Audio
14
Final Summary
Short close.
🎧 Audio
Course 2
Breathing — Application
Tools, simple graphics and low-screen coaching.
1
Assess Your Breathing
Simple checks.
🖥 Tool/checklist
2
When To Use Breathing Methods
Practical decision guide.
🎧 Audio
3
Reset Your Breathing
Guided reset.
🎨 Graphics/audio
4
Down-Regulate Stress
Use breath as state shift.
🎧 Audio
5
Build CO₂ Tolerance
Simple safe progression.
🎨 Animation
6
Use CO₂ & Rebreathing
Careful optional tool guide.
📖 Article/tool
7
Use Breathing Before Sleep
Bedtime-friendly.
🎧 Audio
8
Breathe During Exercise
Movement context.
🎨 Graphics
9
Track Improvement
Trend-based.
📊 Graphs
10
Make Better Breathing Automatic
End goal: not thinking about it.
🎧 Audio
📖 Supporting articles
CO₂ PhysiologyButeykoRebreathingHyperventilationBreathing During Exercise
🎧 Discussions / audio
Why Deep Breathing Can Make You WorseAnxiety & Breathing
🧠
Mindspace
Turn psychology into state, capacity and practical action rather than willpower pressure.
Members arrive here from their report recommendation. The goal is to show the relevant foundation, practical lessons, deeper articles and founder conversations without making it feel like a numbered course.
Production rule: less talking head, more app/report visuals, graphics, audio and articles.
Course 2
Mindspace — Foundation
Primarily audio for walking, driving and reflection.
Motivation vs CapacityDecision FatigueStress PhysiologyHabit FormationSensory LoadModern Environment
🎧 Discussions / audio
Why Discipline FailsWhy Everyone Starts Again MondayLiving In A High-Stress World
📚
Research Library
Evidence, references and deeper mechanisms live here so the main product stays light.
3 chapter blocks22 lessons/resources
How this chapter works
Members arrive here from their report recommendation. The goal is to show the relevant foundation, practical lessons, deeper articles and founder conversations without making it feel like a numbered course.
Production rule: less talking head, more app/report visuals, graphics, audio and articles.
Library
Energy Research
For enthusiasts and credibility, not compulsory viewing.
1
What Is EPK?
Deep-dive support.
📖 Article
2
Needs Adjusted EPK
Deep-dive support.
📖 Article
3
Reality Gap
Deep-dive support.
📖 Article
4
Constrained Energy Expenditure
Deep-dive support.
📖 Article
5
Herman Pontzer
Deep-dive support.
📖 Article
6
RED-S
Deep-dive support.
📖 Article
7
DNL
Deep-dive support.
📖 Article
8
Randle Cycle
Deep-dive support.
📖 Article
9
Appetite Regulation
Deep-dive support.
📖 Article
10
Carbohydrates & Fat Storage
Deep-dive support.
📖 Article
Library
Movement Research
Training science and physiology.
1
Constrained Energy & Exercise
Research support.
📖 Article
2
Explosive Sports & Fuel Use
Research support.
📖 Article
3
Sarcopenia
Research support.
📖 Article
4
Muscle As An Endocrine Organ
Research support.
📖 Article
5
MED Training
Research support.
📖 Article
Library
Hydration Research
Fluid, electrolytes and sweat science.
1
Food Water
Research support.
📖 Article
2
Metabolic Water
Research support.
📖 Article
3
Electrolytes
Research support.
📖 Article
4
Acid/Base Balance
Research support.
📖 Article
5
Sweat Science
Research support.
📖 Article
6
Nix Explained
Research support.
📖 Article
7
Potassium
Research support.
📖 Article
Member Login
This shows the user journey. For the live Cloudflare build, the front-end can be protected with Memberstack, Outseta, Squarespace member area, or Supabase Auth. This prototype stores the visible login state only in the browser.
Sign in to Enerjarden OS
Not signed in.
What members see after login
1. Dashboard with latest readiness status.
2. Upload / Assessment to generate the report.
3. Recommended lessons from the library.
4. Saved reports and future API connection path.
Option A: Squarespace Members
Put this Cloudflare app inside a protected Squarespace member page. Fastest route.
Option B: Memberstack / Outseta
Front-end membership, payments and gated access over the Cloudflare app.
Option C: Supabase Auth
Best long-term option for saved reports, user profiles and future Terra data.
Admin groundwork
Phase 1: single-file app prototype using CSV upload and local report generation.
Phase 2: Supabase users, stored uploads, daily data table and saved weekly reports.
Phase 3: Terra webhook receiver to replace manual CSV upload.
Phase 4: React Native / Expo iOS and Android apps using the same backend.
Suggested database tables later
Table
Purpose
profiles
User name, email, settings and current programme status
raw_imports
Original CSV/API payloads so reports can be regenerated
daily_metrics
Calories, macros, body, activity, hydration and WHOOP-derived totals
weekly_reports
EPK, hydration, movement, readiness, flags and PDF/report text
education_progress
Completed lessons and next recommended content
▶
ResearchLesson 1 / 5Video hosted here
How to Read Nutrient Reference Values
Research lessons explain what each value means, what the limits of standardised references are, and how to use the result as a guide for further investigation.
📄 Research notes
📚 References
📝 Investigation worksheet
Upload / Assessment
Step 1: Your basic details (RMR)
Safety protection
Low-weight / eating-disorder risk check
This calculator is not a medical or eating-disorder screening tool. These checks switch the app into restore-first mode where it avoids restriction, weight-loss or compensatory training guidance.
Step 2: Activity level (PAL) including physical and mental strain
Mental strain counts because it increases recovery demand. If sleep is poor, stress is high, and you are under-fuelled, your day often behaves like a higher PAL even if steps are modest.
At over 25% fat, effective status becomes amber. At over 35% fat, effective status becomes red. This is a macro-rebalancing flag, not an instruction to eat less.
Step 3: Fixed 5-day Cronometer input
Enter each day’s total calories plus macro calories from Cronometer. Cronometer can show carbs, protein and fat as kcal, which makes the split easier for users to copy across. If you upload a CSV that contains grams, the app converts those grams into macro kcal automatically.
CSV upload option: this will fill the 5 most recent complete days and exclude today if it appears incomplete.
Step 4: Hydration context
This section uses the Cronometer energy and macro data above. It estimates fluid support from food water and metabolic water, then suggests the remaining drinking-fluid range. It is not a medical fluid prescription.
Optional: Nix Hydration Biosensor session data
Use this only when the user has worn the sensor for a specific training session. It refines session hydration guidance; it does not replace the daily EPK calculation.
Step 5: Biofeedback
These do not override the numbers, but they help place them in real physiology.
When your Cronometer CSV includes these columns, the app now reads them automatically. If a column is missing, it simply shows as unavailable rather than breaking the report.
Macro pie chart
Fat-type pie chart
Micronutrient support
Meal distribution & food variety
EPK Coach decision engine
Readiness Score
Risk flags
Pattern recognition
Macro optimiser
Recommended lessons & tools
Day-by-day
Your next 30 days
Energy availability heat map
Send this to your coach
This report can be copied, saved as PDF, or emailed to yourself with Billy copied in.