Recovery, bloodwork, and supplements, side by side

A daily recovery score from HRV, resting heart rate, and sleep

Three inputs, weighted: heart rate variability (40%), resting heart rate (30%), and how you slept (30%), joined by breathing rate and blood oxygen at 15% between them when a wearable reports either. HRV is measured against your own baseline rather than a population average, so one rough night doesn't tank the score, and resting heart rate counts in reverse: lower reads better. The result is a 0–100 number for the morning.

Log HRV and resting heart rate by hand or sync them from a wearable. The score treats both the same; what it wants is a consistent signal, not an expensive one.

Read it next to your training, not instead of it. One rough morning changes nothing, and MuscleBuddy never cancels a session because a number dipped. On the Free tier the score is information only. On Pro, three low-recovery days in a row ease that week's training automatically, and one tap on your workout undoes it; if a coach reviews your training, the change goes to them as a proposal instead. Every member also gets the deload that triggers off lifts stalling.

Bloodwork, with your ranges and your trend

Enter a lab panel and each marker is stored with its value, its unit, and a flag (low, normal, high, or critical) read off the reference range for that marker, with separate male and female ranges where they differ. The marker catalog covers the standard panels: lipids, thyroid, hormones, metabolic.

When a marker drifts outside its range it surfaces on your dashboard with the flag and a line back to your previous reading. The point is not to tell you what's wrong; that stays between you and a clinician. The point is that you can see TSH climbing across four panels without maintaining a spreadsheet to notice it.

Basic panels cover standard lipids, glucose and A1c, CBC, kidney and liver basics, vitamin D, B12, ferritin, and vitals. Advanced markers add hormone panels, advanced thyroid, ApoB and Lp(a), and inflammatory markers. If you have a coach, they see the readings and flags you see. Nothing about your labs is hidden from the person they describe.

Your supplement stack, checked against itself

Most lifters run a stack without ever checking how the pieces sit together. MuscleBuddy carries a catalog of the common ones (creatine, caffeine, beta-alanine, the fat-soluble vitamins, the usual nootropics), each tagged with its category, its mechanism, and any interaction flags.

Add what you take, log the doses and timing, and the module compares each pair in your stack: stimulants stacked late in the day, fat-soluble vitamins competing for absorption, prescription medications that warrant a clinician's look before you add something on top. Every flag is informational. It's a prompt to read more or ask someone qualified. It is not medical advice, and it never tells you what to take.

For any compound in the catalog you can pull a plain-language explanation of what it is, how it works, and what's worth being careful about, generated against the catalog entry rather than served from a blurb someone wrote three years ago. The entries carry citations, so you can go read the source yourself.

How health sits with the other three modules

Health is one of four modules, and its job is context the others cannot see on their own. Recovery gates training autoregulation, so a genuinely rough stretch shows up where it changes something rather than sitting in a separate app. What your last panel said and what you are taking explain patterns the training and nutrition modules can only observe.

Upkeep supplies the other half of that picture: a flare you log under Conditions shifts the recovery score read here, and an appointment shows how your recovery and mood looked around it. All of it describes and trends. None of it diagnoses.

Check-ins tie it together

A daily check-in captures what a number can't: sleep, fatigue, soreness, motivation, stress, alongside whatever you logged that day, whether that's HRV, resting heart rate, or body weight. It takes under a minute and it's the record you'll be glad you kept when a training block goes sideways two months from now.

Some of that data goes to work immediately. Your weigh-ins drive the macro adjustment. Your sleep and vitals feed the recovery score. The rest is context: for you, and for your coach.

If you coach, the dashboard's Alerts widget rolls the whole roster into one glance: who missed a check-in this week, who's gone quiet, whose lifts have stalled, whose last panel came back out of range. It's a plain scan of the data you already have: no AI in the loop, no summarizing away the detail. Any client's full check-in history is one click deep, with a comment thread you can leave feedback on directly.