Case two · Deep sleep
Daniel
, 47
Engineer, tired every afternoon after seven hours in bed. Nothing in his blood explained it. The overnight data did.
Marker
Deep sleep, min per night
Baseline to month 12
61 → 84
Twelve months of deep sleep
Deep sleep · Daniel · 12 months
84
min per night at month 12, from 61 at baseline
ApoB
Kerno target
Deep sleep in minutes a night, 14-night average from the home sensor at each review.
Starting point
Engineer, came in for fatigue in the afternoons. Slept seven hours a night by his own count. Two coffees after 15:00, training late in the evening.
Month 0
Afternoon fatigue for a year. Seven hours in bed by his own count.
What we found
Seven hours in bed, 6 h 10 asleep. Deep sleep 61 minutes, low for his age. Overnight HRV 31 ms with no recovery after training days. Morning cortisol normal. Fasting glucose 98.
Baseline morning
Fourteen nights of home data: deep sleep 61 minutes.
What we changed
Caffeine stopped after 13:00. Training moved to before 19:00. Bedroom at 18 °C. No medication and no supplements.
Month 1
Caffeine stopped after 13:00, training before 19:00.
At 12 months
Deep sleep 84 minutes on average across 14 nights. HRV 44 ms. Fasting glucose 89. The afternoon fatigue was gone by month two.
Month 12
Deep sleep 84 minutes. Overnight HRV 44 ms.
Three markers, before and after
Sleep and recovery · Daniel · month 12
Bar shows lab range, band shows Kerno target
Deep sleep
Baseline 61
84
min
In range
Overnight HRV
Baseline 31
44
ms
In range
Fasting glucose
Baseline 98
89
mg/dL
In range
Values at month 12, baseline under each name. All three now sit inside the Kerno target.
Other cases
ApoB
Marta,
52
Borderline LDL on a standard panel. Her particle count said act now.
132
→
78
mg/dL
↓ Down
VO2 max
Carmen,
58
She did not need to train more. She needed to train differently.
29
→
34
ml/kg/min
↑ Up
Blood pressure
Jorge,
61
The same blood pressure on half the medication. A flat line was the goal.
124
→
123
systolic, mmHg
→ Flat
