Reading note
Values from 14–18 Sept 2025 are from the hip fracture hospitalization — acute-phase labs can be distorted by trauma, surgery, and stress. They're shown as context but should not be interpreted as baseline values.
Biomarker trends
All lab values over time · 10 years of history
Bone health focus
Primary clinical priority
Hormone & metabolic panel
Menopause · androgens · thyroid · metabolic
Exercise & physical therapy
Progressive ramp from PT baseline
The plan in one sentence
Walk a little longer, lift a little more, every week — progressing from current PT baseline toward bone-loading strength training and impact work, while tracking pain scores to confirm the ramp is sustainable.
Exercise program itself comes from Justin Choe PT (via Wibbi app). This dashboard tracks what you actually did and how you felt.
Phased approach
From hip rehab to bone-loading protocol
Phase 1 · current
Foundation
PT exercises per Justin / Wibbi
Daily walks, gradually extending duration
Glute / core activation
Focus: pain management, range of motion, confidence
Phase 2 · next
Progressive resistance
Compound lifts at progressive load
Hip, spine, wrist emphasis (bone loading)
Weighted vest walking
2–3x/week strength, walk on off days
Phase 3 · future
Impact & conditioning
LIFTMOR-style high-intensity loading
Controlled impact (hopping when cleared)
Balance + fall prevention
Peloton / cardio complement
Session log
Populated from Exercise_Log sheet · charts appear once data accumulates
How to use
Log each session in the Exercise_Log sheet of your spreadsheet — type, duration, distance/weight, pain scores 0–10, energy 1–5. In the next dashboard update, this section will show trend charts for walking duration, strength progression, and pain scores over time.
Protocols
Color-coded by category · left bar = category
Prescription
Hormone
Supplement
Peptide
Lifestyle
Procedure
Active
Currently taking / doing
Pending
Discussed with providers · awaiting start
Future
On the radar · not yet discussed or not yet timely
Imaging & screening history
All scans, mammograms, X-rays & ultrasounds · 2016–present
Care team
Providers currently involved
· · ·
Medical follow-ups
Time-sensitive clinical items · overdue highlighted red
· · ·
Open items & recommendations
Research questions · labs to add · optimization ideas