Case Study: Kris
Without going into personal details, Kris was referred to me by his therapist after he beat prostate cancer and decided to better his health.
He is a 47 y/o IT engineer who had been a runner in his youth, but had since deprioritized his health.
Kris struggled and beat an addiction to alcohol, around largely the same time as achieving remission in his cancer for the 2nd time.
You will see his data below, but generally, he was not exercising, had back pain, decent sleep, and largely ate takeout.
Kris and I started working together in late Jan. This data is current as of May 7 2023.
Below, you will see 5 charts:
- Resting Heart Rate
- Weight
- VO2 Max
- Time Asleep
- Habit Adherence
In each, I'll explain:
- WIN
- HOW
- DEFINITION
- WHY, and the
- WEARABLE MECHANISM at work.
Here we go!
✅ WIN: Resting Heart Rate decreased by an impressive 17%!
💡HOW: By incorporating daily exercise, particularly running, and making changes to their diet, Kris achieved this significant improvement.
📖DEFINITION: Resting Heart Rate (RHR) is an average measure of your heart's beats per minute when you are at rest.
🤔WHY: Comparing RHR from one period to another, after changing a behavior, reflects your heart's ability to do the same amount of work with less effort, which indicates improved cardiovascular health.
⌚WEARABLE MECHANISM: The Apple Watch uses LED lights and infrared technology to measure blood flow and calculate heart rate.
✅ WIN: Weight decreased by 6%!
💡HOW: By incorporating daily exercise, primarily running, and making dietary changes focused on whole plant-based foods, minimally processed meat, and reducing carbohydrate intake, Kris achieved this significant weight loss.
📖 DEFINITION: Weight serves as a reasonable proxy for overall health and is often used to assess progress in weight management journeys.
🤔 WHY: Achieving a healthy weight contributes to overall well-being and is associated with various health benefits.
⌚WEARABLE MECHANISM: The Withings Scale provides accurate weight measurements.
💡 WIN: v02 max increased by 4% as measured through Apple Watch.

📖 DEFINITION: VO2 max is the maximum volume of oxygen an individual can extract from inhaled air and consume through cellular metabolism
🤔WHY: knowing how well body transports and uses oxygen through multiple systems gives you a sense of how well cardiac and pulmonary systems work
⌚WEARABLE MECHANISM: Apple Watch does not measure your oxygen consumtion. Instead, it interprets your movement data against its dataset of similarly-aged and fit indinviduals, and computes an estimate.
✅ WIN: Time asleep increased by an impressive 7%!
💡HOW: By incorporating daily exercise, eliminating takeout, getting sunlight, walking, and consuming electrolytes, caffeine, and fermented foods in the morning, Kris set their hormones and rhythms up for restful sleep.
📖DEFINITION: Time asleep, as measured by the Apple Watch, is calculated as Time in Bed minus Time Awake. If you get up to pee, that subtracts from the total time asleep.
🤔WHY: "The shorter your sleep, the shorter your life. The leading causes of disease and death in developed nations... all have recognized causal links to a lack of sleep." - Dr. Matt Walker, Why We Sleep.
⌚WEARABLE MECHANISM: The Apple Watch provides insights into sleep duration and quality.
✅WIN: Habit Adherence was high!
💡HOW: As a coach, I set up multiple morning habits for Kris - kombucha, electrolytes, and morning sunlight.
📖DEFINITION: This was tracked through a manual daily checkbox in my app.
🤔WHY: Starting the day with hydration, a healthy and diverse gut microbiome, and an aligned circadian (or daily) rhythm.
⌚WEARABLE MECHANISM: The habit adherence was tracked through my coaching app
Hope you enjoyed reading this and learned something!
Please see more Case Studies here (Natasha,
Eric), or
book time with me to chat about these services for yourself or your patients.

Keep an eye out for my upcoming Green Pill Podcast on Apple & Spotify touching on these very subjects - making health simple for everyday people!