Longevity App - Medicine 3.0 Health Tracking System

A comprehensive performance monitoring app for longevity optimization, integrating Garmin Connect wellness data with CrossFit/strength training tracking. Built for Peter Attia-style Medicine 3.0 health optimization.

🎯 Key Features

• CRITICAL METRIC: Days Since Last Activity tracker with visual alerts (never go >2 days!)
• Activity Streak Counter: Track consecutive days with activity (with milestone celebrations)
• Garmin Integration: Automatic sync of wellness data, activities, sleep, HRV, Body Battery
• CrossFit Tracking: Manual entry or PushPress API integration
• Zone 2 & VO2 Max Detection: Automatic classification based on HR and duration
• Weekly Performance Log: Track progress against longevity-focused targets
• Lab Results Tracking: ApoB, HbA1c, blood pressure, VO2 max, strength PRs
• Activity Calendar: GitHub-style heatmap showing consistency
• Trend Analysis: Charts for resting HR, HRV, body battery, weight, and more

📊 Tracked Metrics

Daily Wellness (from Garmin)

• Resting heart rate (target: <60 bpm)
• HRV / Stress score (target: <25)
• Body Battery (target: >70)
• Sleep duration & quality
• Steps (target: >8,000/day)
• Training load

Activities (Garmin + Manual Entry)

• Auto-classified: Zone 2, VO2 Max, Strength, Other
• HR data, power data (cycling), cadence, elevation
• Gap tracking between activities
• Activity streak counter

Weekly Targets

• Zone 2 sessions: 3-4/week, 45-60min, HR 120-140 bpm
• Strength/CrossFit: 3 sessions/week
• VO2 Max intervals: 1/week, HR >170 bpm, 25-50min
• CRITICAL: No gaps >2 days between activities

Lab Results (Manual Entry)

• ApoB (target: <60 mg/dL)
• HbA1c (target: <5.2%)
• Blood pressure (target: <120/80)
• VO2 max, body fat %, waist circumference
• Strength 1RMs: Back squat, deadlift, strict OHP

🚀 Setup Instructions

Prerequisites

• Python 3.10+
• Node.js 16+
• Garmin Connect account
• Garmin Forerunner 935 or Edge 1040 (or any Garmin device)

1. Clone and Setup Environment

cd /path/to/project
cp .env.example .env

Edit .env and add your credentials:

# Required
[email protected]
GARMIN_PASSWORD=your_garmin_password

# Optional - for PushPress integration (leave empty to use manual entry)
PUSHPRESS_API_KEY=
PUSHPRESS_GYM_ID=

# Customize your targets
TARGET_RESTING_HR=60
TARGET_ZONE2_SESSIONS_PER_WEEK=3
TARGET_STRENGTH_SESSIONS_PER_WEEK=3
TARGET_STEPS_PER_DAY=8000
TARGET_WEIGHT_LBS=175
ZONE2_HR_MIN=120
ZONE2_HR_MAX=140

2. Install Backend Dependencies

pip install -r requirements.txt

3. Install Frontend Dependencies

cd frontend
npm install
cd ..

4. Initial Garmin Data Sync (ONE-TIME SETUP)

This will authenticate with Garmin Connect and pull 90 days of historical data:

python3 backend/scripts/initial_setup.py

Important: On first run, Garmin may require browser authentication. Follow the prompts. Your tokens will be saved for future use.

Expected output:

Fetching 90 days of historical data from Garmin Connect...
✓ Logged in to Garmin Connect and saved tokens
Fetching activities from 2024-08-26 to 2024-11-24...
✓ Fetched 87 activities
✓ Fetched 90 days of wellness metrics
Recalculating activity gaps and streaks...
✓ Current streak: 5 days
✓ Days since last activity: 0.5
✓ Calculated 12 weekly summaries
SETUP COMPLETE!

5. Start the Backend API

python3 backend/main.py

API will run on http://localhost:8000

6. Start the Frontend App

In a new terminal:

cd frontend
npm start

App will open at http://localhost:3000

📅 Daily Sync

Run this once per day (manually or via cron) to sync yesterday's data:

python3 backend/scripts/daily_sync.py

Automate with Cron (macOS/Linux)

Add to your crontab (crontab -e):

# Sync Garmin data daily at 7:00 AM
0 7 * * * cd /path/to/project && python3 backend/scripts/daily_sync.py >> logs/sync.log 2>&1

Automate with Task Scheduler (Windows)

Create a scheduled task to run daily_sync.py every morning.

📖 How to Use

Command Center (Home Page)

• BIG RED ALERT: Shows days since last activity
  • Green (0-1 days): ✓ Active
  • Yellow (1-2 days): ⚠ Rest day ending
  • Red (>2 days): 🚨 GET MOVING NOW!
• Streak Counter: Current activity streak (celebrates milestones at 7, 14, 30, 60, 90+ days)
• Today's Metrics: Resting HR, Body Battery, Stress, Sleep, Steps, Weight
• Trend Charts: Resting HR, Body Battery, Stress over past 90 days
• This Week's Performance: Zone 2, Strength, VO2 Max session counts

Activities Page

• View all activities from past 90 days with gap tracking
• Add CrossFit workouts manually if PushPress API not available
• Auto-classification: Activities are classified as Zone 2, VO2 Max, Strength, or Other
• Gap highlighting: Gaps >2 days shown in RED

Weekly Log

• 12-week summary with target achievement tracking
• Perfect weeks highlighted in green (hit all targets + no long gaps)
• Weeks with >2 day gaps highlighted in red
• Target indicators: Green checkmarks when targets met

Calendar

• GitHub-style heatmap showing activity consistency
• Green days: Activity logged
• Gray days: No activity
• Navigate between months

Labs & Strength

• Add lab results: ApoB, HbA1c, blood pressure, body composition
• Track strength progress: 1RM charts for squat, deadlift, overhead press
• VO2 max tracking: Monitor cardiorespiratory fitness over time

🎯 Target Guidelines (Medicine 3.0 / Peter Attia)

Cardiovascular Health

• Zone 2 Training: 3-4 sessions per week, 45-60 minutes each

  • Target HR: 120-140 bpm (adjust for your age/fitness)
  • Builds mitochondrial function and fat oxidation
  • Should be able to hold a conversation but not sing

• VO2 Max Training: 1 session per week (after 8-week base)

  • Target HR: >170 bpm (85-95% max HR)
  • Duration: 25-50 minutes (including intervals and rest)
  • Improves peak cardiovascular capacity

Strength & Stability

• Strength Training: 3 sessions per week
  • CrossFit, weightlifting, resistance training
  • Focus on functional movements and compound lifts
  • Prevents sarcopenia (age-related muscle loss)

Recovery & Consistency

• No gaps >2 days: Most important behavioral metric

  • Maintains metabolic adaptations
  • Prevents detraining
  • Builds habit consistency

• Resting HR: <60 bpm (indicator of cardiovascular fitness)

• HRV/Stress: <25 (lower stress = better recovery)

• Body Battery: >70 (indicates readiness for hard training)

• Steps: >8,000 per day (NEAT - non-exercise activity thermogenesis)

Lab Markers

• ApoB: <60 mg/dL (atherosclerotic cardiovascular disease risk)
• HbA1c: <5.2% (glucose control)
• Blood Pressure: <120/80 mmHg
• VO2 Max: >50 ml/kg/min (top 20% for age)

🛠️ Troubleshooting

Garmin Authentication Issues

If Garmin login fails:

1. Delete saved tokens: rm -rf ~/.garmin_tokens/
2. Re-run setup: python3 backend/scripts/initial_setup.py
3. Check your email/password in .env
4. Ensure you don't have 2FA enabled on Garmin (not currently supported)

No Data Showing in App

1. Check backend is running: http://localhost:8000/status
2. Check database was created: ls -la longevity_app.db
3. Re-run initial sync: python3 backend/scripts/initial_setup.py

Activities Not Classified Correctly

Zone 2 and VO2 Max classification requires:

• Heart rate data from Garmin
• Cycling or running activities
• Correct HR zones configured in .env

Adjust your targets in .env:

ZONE2_HR_MIN=120  # Adjust for your fitness level
ZONE2_HR_MAX=140
VO2MAX_HR_MIN=170  # Usually 85-95% of max HR

PushPress Integration

PushPress API is available but requires an API key from your gym. If unavailable, use manual entry form in Activities page.

📁 Project Structure

.
├── backend/
│   ├── models/           # SQLAlchemy database models
│   ├── services/         # Garmin API, data sync, activity classifier
│   ├── scripts/          # Setup and daily sync scripts
│   └── main.py           # FastAPI application
├── frontend/
│   ├── src/
│   │   ├── components/   # React components (alerts, streak counter)
│   │   ├── pages/        # App pages
│   │   └── services/     # API client
│   └── package.json
├── .env.example          # Environment variables template
├── requirements.txt      # Python dependencies
└── README.md

🔒 Data Privacy

• All data stored locally in SQLite database (longevity_app.db)
• No cloud services or third-party analytics
• Garmin tokens stored in ~/.garmin_tokens/ (excluded from git)
• You own 100% of your health data

🚧 Known Limitations

• Garmin Connect API is unofficial (uses garminconnect library)
• No mobile app (web-only, but mobile-responsive)
• CSV export not yet implemented
• Push notifications not yet implemented
• No integration with Oura, Whoop, or Apple Health (future enhancement)

🎉 Feature Roadmap (Stretch Goals)

• CSV export functionality
• Push notifications for 2-day activity alerts
• Progressive Web App (PWA) for mobile
• Dark mode toggle
• Predictive analytics (trend forecasting)
• Auto-insights generation ("Your RHR is trending down 2bpm/month!")
• Integration with Apple Health / Oura / Whoop
• Social sharing ("I just hit a 60-day streak!")

📚 References

• Peter Attia - Exercise for Longevity
• Medicine 3.0 Framework
• Garmin Connect API
• Zone 2 Training Guide

📝 License

MIT License - Use this for the next 65 years of longevity optimization!

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Built for Medicine 3.0 health optimization. Train smart, live long. 🏃‍♂️💪🧠