The Protocolby Joel Harkimo
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Story Sailing Recipes Analytics
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Analytics · tracked in the open

Every session,
measured.

No highlight reel — Joel's real training, sleep, recovery and bloodwork, published as it happens.

A note from Joel

Why I'm sharing all of this

A little over a year ago I was in really bad shape — and deciding to change it changed my whole life.

So I'm putting everything out in the open: my training, my sleep, my recovery, even my bloodwork. Not because any of it is perfect — you'll see the setbacks too — but because it's real.

If seeing my actual numbers gets even one person to take their own health seriously, it's worth it. This is the honest version of the journey — follow along.

— Joel

Sleep & recovery from WHOOP · training from Strava · bloodwork from Puhti & Nightingale.

Today · live from WHOOP
Recovery
65%
Sleep
84%
HRV
127ms
Resting HR
55bpm
Strain
15.9
—
Sessions this year
—
Kilometres logged
50
VO₂ max · best 15%
−25 kg
Bodyweight
Training volumeby month
By activitythis year
VO₂ Max39 → 50
5045 4035 FebAug
Milestonessince 2023
Half-marathon predictoron the way to London1:58 from 2:39
Bodyweightand still holding−25 kg
VO₂ maxbest 15% for his age39 → 50
Recent traininglatest sessions
Risk report · Nightingale Health · June 2026
38
Metabolic age
36
Actual age
0
Conditions at high risk
2
Above-average risks
The change · 2023 → 2026 · after the transformation
What training changed−25 kg
Total cholesterolmmol/l5.6→3.6High → Normal
LDL cholesterolmmol/l3.7→2.1High → Normal
ALT · liver enzymeU/l83→33High → Normal
Triglyceridesmmol/l1.6→1.2Improved
HbA1c · blood sugarmmol/mol35→33Improved
Vitamin Dnmol/l54→61Improved
HDL cholesterolmmol/l1.14→0.9Now slightly low
Latest full panel · 2026
Cholesterol & heart
Total cholesteroltarget < 53.6 mmol/lIn range
LDL cholesteroltarget < 32.1 mmol/lIn range
HDL cholesteroltarget > 1.00.9 mmol/lLow
Triglyceridestarget < 21.2 mmol/lIn range
ApoBref 0.6–1.40.7 g/lIn range
ApoB / ApoA1target < 0.750.67In range
Metabolic & inflammation
HbA1cref 20–4233 mmol/molIn range
hs-CRPref < 50.8 mg/lIn range
Liver
ALTref < 5033 U/lIn range
GGTref < 6029 U/lIn range
Hormones
Testosteroneref 10–3817 nmol/lIn range
Free testosteroneref 155–800226 pmol/lIn range
SHBGref 14–7150 nmol/lIn range
Thyroid
TSHref 0.58–3.81.9 mU/lIn range
Free T4ref 10.3–17.812.7 pmol/lIn range
Kidney & minerals
Creatinineref 60–10091 µmol/lIn range
Albuminref 36–4844 g/lIn range
Calciumref 2.15–2.512.36 mmol/lIn range
Magnesiumref 0.71–0.940.87 mmol/lIn range
Blood count
Hemoglobinref 134–167157 g/lIn range
Hematocritref 39–5046 %In range
White cellsref 3.4–8.26.3 E9/lIn range
Plateletsref 150–360263 E9/lIn range
Vitamins & screening
Vitamin Dref > 5061 nmol/lIn range
Vitamin B12 (active)ref > 3569 pmol/lIn range
PSA (prostate)ref < 2.50.39 µg/lIn range

Latest results from Joel's lab (Puhti / Nightingale Health). Not medical advice — his own numbers, shared in the open. The 2023 baseline (before −25 kg) flagged high cholesterol, LDL and liver enzymes; those have since normalised.

Disease risk · Nightingale Health · June 2026
Disease risk vs age group10-year outlook
Heart attackAverage or lower
Cardiovascular diseaseAverage or lower
Type 2 diabetesAverage or lower
Alcoholic liver diseaseAverage or lower
Fatty liver diseaseAbove average
Chronic kidney diseaseAbove average
COPDHigher if smoking
Lung cancerHigher if smoking