BIO-ARCHITECTURE REPORT™

SUBJECT: Tony (Harkomal Singh) Lehal · Age 47 · Dubai · British

Chronotype: Evening-Leaning (Night Owl) — DNA-derived: $CLOCK night-owl call + normal $CYP1A2 caffeine clearance · self-report pending

Data Layers: ✓ DNA (Circle Premium) · ✓ Blood (AVM + Micro-Trace) · ✓ Functional/Gut (Vibrant) · ✓ Body Comp (InBody) · ✗ Wearables (N/A)

#NightOwl #LipidWatch #GutFirst #WarriorMind #VitaminDOverload #EnduranceEngine #BuildMuscle

Genetic Risk Score 29 / 100 Low Band · Predisposition

🔒 Biological Age (PhenoAge) Unlock at 9/9 Have 7/9 · pending hs-CRP + Lymphocyte %

The headline: Your genes are kinder than expected — a Genetic Risk Score of 29/100 (Low band). Most disease, cancer and carrier panels came back clear. The two genuine cardiometabolic flags ($APOA5/$LPL triglycerides, $APOE/$LDLR cholesterol) tell a split story in your blood: your triglycerides are excellent at 50 mg/dL (your low-carb, gluten-free, high-protein eating is beating the gene), but your cholesterol 225 / LDL 154 is borderline-high and needs attention. The real action items aren't in your DNA at all — they're in your gut and functional labs (leaky-gut markers, low butyrate, a Candida signal) and a simple Vitamin D overshoot (126 ng/mL). Genes loaded a light deck. Lifestyle is already playing most of it well. The gut is the lever. And your InBody adds one more: a normal BMI (20.4) hiding a "skinny-fat" build — low muscle (30.1 kg), deficient protein & mineral stores, and a high waist-hip ratio (0.95). The job isn't to lose weight — it's to build muscle.

Metabolic
DNA Risk

10 / 29 PTS

Nutritional
DNA Risk

8 / 29 PTS

Bone / Hormonal
DNA Risk

3 / 29 PTS

HIGH

Inflammation
(Measured · Gut)

ZONULIN 344 ↑

Genetic Risk Score Breakdown — 29 / 100

How your 29 was calculated — every elevated trait, every weight

LOW BAND · 0–30

Elevated Trait (from Circle DNA panel)	Associated Gene	Severity	Weight	Pts
High Cholesterol — Elevated	$APOE / $LDLR	HIGH	×3	+3
Hypertriglyceridemia — Elevated	$APOA5 / $LPL	HIGH	×3	+3
Hyperhomocysteinemia — Elevated	$MTHFR	MED	×2	+2
Osteoporosis — Elevated	$VDR / $COL1A1	MED	×2	+2
Higher Carbohydrate Sensitivity	$TCF7L2 / $AMY1	MED	×2	+2
Higher Calcium Need	$GC / $CASR	MED	×2	+2
Higher B-Vitamin Need (B2 · B6 · Niacin)	$MTHFR / $NBPF3	MED	×2	+2
Higher Omega-3 (EPA) Need	$FADS1	MED	×2	+2
Increased Cruciferous / Detox Need	$GSTM1 / $GSTT1	MED	×2	+2
Androgenetic Alopecia — Elevated	$AR	LOW	×1	+1
Elevated Injury Risk	$COL1A1 / $GDF5	LOW	×1	+1
Below-Avg Lactate Clearance	$SLC16A1 (MCT1)	LOW	×1	+1
High Hyperpigmentation Risk	$MC1R / $SLC45A2	LOW	×1	+1
Lower Appetite Control	$FTO / $MC4R	LOW	×1	+1
Higher Sweet Preference	$TAS1R2	LOW	×1	+1
Inhalant Sensitivity (dust · smoke)	$GSTP1	LOW	×1	+1
Super-Taster (bitter)	$TAS2R38	LOW	×1	+1
Cosmetic skin/hair (thinning · cellulite · stretch marks)	$EDAR / $ELN	LOW	×1	+1
Total Genetic Risk Score				29 / 100

Score = Σ(Severity Weight). HIGH ×3 · MED ×2 · LOW ×1 · Cap 100. Bands: 0–30 Low · 31–55 Moderate · 56–80 Mod-High · 81–100 High. Gene names shown are the canonical loci for each trait; Circle reports traits, not raw genotypes.

How Your Body Systems Connect: The Main Conflict

The Conflict: You have a genuine endurance + strength engine ($ACTN3/$PPARGC1A — built for rowing and climbing, not sprinting) sitting on a low-injury chassis (Achilles & ACL risk both low). The bottleneck isn't muscle or joints — it's the filter. Your DNA flags cholesterol and triglyceride genes, and your blood half-agrees: triglycerides are great (50) but cholesterol is borderline-high (225 / LDL 154). The deeper driver is your gut — leaky-gut markers (zonulin 344), almost no butyrate, and a Candida signal — quietly feeding inflammation. Good engine. Good frame. The work is plumbing and gut repair, not the gym.

DNA

The Engine

Diesel, Not Petrol

High endurance + high strength, low power (≈80% endurance/strength split). Built to grind — rowing, climbing, loaded carries — not explosive sprints.

Endurance CapacityHIGH

Power CapacityLOW

DNA

The Chassis

Low-Snap Joints

Tendon/ligament rupture risk is low — but soft-tissue injury & cramps run high (above-avg cramps, high water loss). Warm up & hydrate, don't fear the load.

Achilles / ACLLOW RISK

Soft-Tissue / CrampELEVATED

DNA + Blood + Gut

The Filter

Cholesterol & Gut

DNA predicts lipid trouble; blood shows it half-arrived (chol high, TG fine). The gut is the upstream amplifier — leaky barrier + low butyrate. This is what the report attacks.

LDL Cholesterol154 mg/dL

Gut Zonulin344 ↑

Section I — Your Diet & Metabolism

How Your Body Handles Fuel

Trait: Lower-Carb, Carb-Sensitive ($TCF7L2 + $FTO + $AMY1)

Evidence Level DNA + BLOOD

What This Means

Your DNA prefers a lower-carb pattern with higher carbohydrate sensitivity — refined carbs spike you harder than average. The good news from blood: HbA1c is a clean 5.2% and fasting glucose 86 — no diabetes signal. Your fat handling is fine (TG 50), so the lever is carb quality and cholesterol (225 / LDL 154), not low-fat dieting. Your current gluten-free, salmon/quinoa/lentil BLite plan already fits your genetics well — keep it, sharpen it.

How to Eat

Favour slow carbs: quinoa, sweet potato, lentils, oats, berries — not white/refined.
For cholesterol: more soluble fibre (oats, psyllium), olive oil, fatty fish; keep red meat to 2×/week (your current rule — good).
Lactose tolerant — dairy is allowed, but go easy given gut repair.
Super-taster + higher sweet tooth + low appetite control → keep sweet foods out of the house, not on the counter.

Your Daily Food Breakdown

Maintenance (TDEE): ~2,320 kcal (InBody BMR 1,547 × ~1.5 activity)

Protein (~30–35%)

Your BLite plan is already protein-forward — keep it. Fish, eggs, chicken, lentils. Supports your strength engine.

Smart Fats (~30%)

Olive oil, avocado, walnuts, oily fish. These lower LDL — your borderline marker.

Slow Carbs (~35–40%)

Lower-carb leaning ($TCF7L2). Quinoa, sweet potato, lentils, oats — gluten-free as you already do.

% are genetics-informed ranges. Protein is the priority macro — your InBody shows protein-deficient stores; aim ≥150 g/day (~2 g/kg) to drive the muscle rebuild.

Daily Calorie Adjustments

Rest Days~2,250kcal

Training Days~2,550kcal

Small surplus on training days to build muscle (InBody target +9.5 kg), maintenance/slight deficit on rest days to trim trunk fat.

Metabolic Strategy

Front-load protein at your first meal — you wake late, so make the first plate count.
Soluble fibre daily (oats + psyllium) to pull LDL down.
Finish dinner by 20:30 (your evening-chronotype eating cutoff).

Green List — Eat Often

• Wild salmon
• Sardines
• Eggs
• Lean chicken
• Lentils / dal
• Quinoa
• Sweet potato
• Steel-cut oats
• Olive oil EVOO
• Avocado
• Walnuts
• Berries
• Leafy greens
• Broccoli/cruciferous
• Psyllium fibre
• Pomegranate

Cruciferous flagged "increased need" ($GSTM1/$GSTT1) — broccoli, cauliflower, rocket help detox & gut.

Red List — Avoid / Minimize

• Refined / white carbs
• Sugary drinks & sweets
• Pastries, biscuits
• Dried fruit (bulk)
• Fatty red meat (>2×/wk)
• Processed/deli meats
• Fried foods
• Trans / refined oils
• Mouldy nuts/grains*
• Peanuts/corn (mycotoxin)*
• Excess alcohol
• Heavy cream sauces
• Sugar (feeds Candida)
• Energy drinks
• Tap-water heavy metals**
• Over-supplementing Vit D

* Mycotoxins elevated on Vibrant — store grains/nuts dry, buy fresh. ** Barium/thallium high — consider filtered water.

Daily Energy Rhythms — Evening (Night-Owl) Cascade

CHRONOTYPE-LOCKED

Time	What Your Body Is Doing	What You Should Do
07:30 – 10:00	Slow Start (cortisol lags in owls)	Light + water first. Don't force heavy work yet.
10:00 – 12:30	Deep Work Window	Your sharpest block. Strategic / creative work.
12:30 – 16:00	Steady Plateau	Lunch, meetings. Last coffee 14:00.
16:00 – 18:00	Peak Strength & Temp	Train here — your best lifting window.
23:30 – 07:30	Repair (you're a light/short sleeper)	Protect 8h opportunity. Sleep hygiene is priority #1.

Drive, Pipes & Recovery

Primary Objective: Protect arteries, refill depleted minerals, calm an over-clocked brain

Three real, data-backed levers — not motivation, just chemistry. Your cholesterol is borderline-high, two key minerals are measured low, and your urine neurotransmitters show an excitatory tilt (high glutamate, low serotonin precursor). Each has a clean fix.

1. The Pipes

Data: Total chol 225, LDL 154, Non-HDL 167 — all borderline-high. DNA agrees ($APOE/$LDLR).

Fix: Soluble fibre (oats + psyllium), olive oil, oily fish; recheck lipids in 12 weeks. Discuss with GP if LDL stays >160.

Note: HDL 58 & TG 50 are genuinely good — you're starting from a strong base.

2. The Minerals

Data: Whole-blood copper 0.404 (low) & magnesium 27.46 (low).

Fix: Magnesium glycinate at night; copper via food (oysters, liver, cashews) or a low-dose Cu if confirmed by GP. Re-test minerals in 3 months.

Why: Low Mg worsens sleep, cramps & the glutamate tilt — you have all three.

3. The Brain Brake

Data: Urine glutamate very high, acetylcholine high, 5-HTP low (serotonin precursor). $COMT "Warrior" clears dopamine fast.

Fix: Magnesium + glycine at night; tryptophan-rich evening protein; gut repair (serotonin is gut-made). Re-test if symptoms persist — review with clinician.

Note: Vibrant panels are wellness-grade — treat as signals, confirm with your doctor.

Section II — Your Weekly Workout Plan

Best Time to Train

16:00 – 18:00

Why this window: As an evening (night-owl) chronotype, your core body temperature, grip and peak strength land in the late afternoon — tendons are warm and force output is highest. Morning training fights your hormonal curve and your short/light sleep. Your $CYP1A2 caffeine clearance is normal, so a pre-workout coffee is fine only before your 14:00 cutoff — train caffeine-free after that to protect sleep.

How to Train Right for You (Endurance + Strength, Low Power)

You're built for volume and grind, not explosive sprints — think rowing, climbing, loaded carries, tempo strength. Joint rupture risk is low so you can load heavy, but soft-tissue/cramp risk and water loss are high: warm up properly and hydrate with electrolytes (your low magnesium makes cramps worse). Below-average lactate clearance means longer rest between hard intervals.

Your 90-Day Goals

LDL cholesterol target< 130 mg/dL
Sleep duration target7+ hrs
Magnesium / CopperBack in range
Sessions / week5–6

Your Ideal Weekly Schedule

Mon — Full-Body Strength16:30 · 50 min

Tue — Row / Zone-2 Endurance17:00 · 45 min

Wed — Upper Strength + Carries16:30 · 50 min

Thu — Climb / Mobility17:00 · 45 min

Fri — Lower Strength (Squat/Hinge)16:30 · 55 min

Sat — Long Outdoor Endurance17:00 · 60 min

Sun — Rest / WalkActive recovery

Section III — Strategic Supplement Stack

Rank 0 — Foundation (Measured Deficiencies)

Confirmed by labs

Magnesium Glycinate 300–400 mg | 30 min before bed (~22:45)

Whole-blood Mg 27.46 = low. Helps sleep, cramps, and the high-glutamate tilt. Your single highest-value supplement.

Omega-3 EPA/DHA 2,000 mg | With Power Lunch

$FADS1 = higher EPA need; supports LDL/inflammation. (Omega-3 Index not yet measured — N/A.)

Copper (food-first) ~1–2 mg if GP-confirmed | Lunch

Whole-blood copper 0.404 = low. Prefer food (shellfish, liver, cashews). Don't pair high-dose zinc — it lowers copper further.

Rank 1 — Targeted (Gut & Methylation)

Butyrate / Akkermansia support Probiotic + resistant starch | First Meal

Butyrate 0.2 & total SCFA 19.2 are very low; Akkermansia depleted. Feed with polyphenols + cooled rice/potato.

Methyl-B Complex 1 cap | First Meal

$MTHFR + higher B2/B6 need. Supports homocysteine (DNA flag — value still N/A, worth measuring).

L-Glutamine + Zinc-Carnosine Gut-lining repair | Between meals

For leaky-gut markers (zonulin 344, MMP-9 high). Short 8-week course, then reassess.

Rank 2 — STOP / Reduce (Important)

⛔ Vitamin D — pause / reduce Currently 126 ng/mL (range 30–100)

You're over-range — likely over-supplementing. Pause high-dose D, recheck in 8–12 weeks, then dose to land 50–70.

⚠️ Vitamin C / B6 — review Organic-acid metabolites high (intake marker)

Vibrant flags high vitamin-C and B6 metabolites = high supplement intake. Audit your current stack to avoid stacking duplicates.

Section IV — Blood Work & Biological Age

PhenoAge — 🔒 Locked (7 of 9 inputs present)

The Levine 2018 formula needs all 9 biomarkers. We will not fabricate the missing two.

Status Unlock at 9/9

✓ Present (7)

Albumin 44.1 g/L · Creatinine 67 µmol/L · Glucose 4.8 mmol/L · MCV 87.8 fL · RDW 12.7% · ALP 77 U/L · WBC 6.30 ×10⁹/L

✗ Missing (2)

hs-CRP · Lymphocyte %

Add both to a future draw → PhenoAge unlocks.

Until then, your Genetic Risk Score (29/100, Low) is the headline metric. Note: a biological-age reduction number can only be shown after a measured PhenoAge baseline and a retest — never projected.

Blood Panel — AVM Labs (07 May 2026) + Micro-Trace minerals (2024)

MOSTLY NORMAL · FEW FLAGS

Marker	You	Optimal	Why It Matters For You
Total Cholesterol	225 mg/dL	< 200	Borderline high. DNA agrees ($APOE/$LDLR). Fibre + olive oil + fish.
LDL Cholesterol	154 mg/dL	< 100	Your #1 blood action item. Recheck in 12 weeks.
HDL	58.3 mg/dL	> 40	Good. Protective.
Triglycerides	50 mg/dL	< 150	Excellent — your diet is beating the $APOA5 gene. Keep going.
Non-HDL	166.7 mg/dL	< 130	Slightly high — tracks with the LDL. Same fix.
HbA1c	5.2 %	< 5.7	Normal. No diabetes signal despite carb-sensitivity gene.
Fasting Glucose	86 mg/dL	< 100	Normal.
Vitamin D (25-OH)	126 ng/mL	50–70	Over-range. Pause high-dose D; recheck in 8–12 wks.
Vitamin B12	567 pg/mL	> 400	Normal.
Ferritin / Iron	100.7 / 131	In range	Healthy iron status. Supportive for hair.
Copper (whole blood)	0.404 mg/L	0.756–1.50	Low. Food-first repletion; avoid high-dose zinc.
Magnesium (whole blood)	27.46 mg/L	30–55	Low. Glycinate at night — sleep, cramps, glutamate.
Eosinophils	5.6 %	1–6	Upper-normal — fits dust/inhalant sensitivity + gut. Watch.
Globulin	1.94 g/dL	2.2–4.0	Mildly low — usually benign; mention to GP.
Liver (ALT/AST/GGT)	20 / 20 / 14	Normal	Clean liver enzymes — no NAFLD signal in blood.
Homocysteine	N/A	< 10	Pending. DNA flags risk ($MTHFR) — worth measuring.
hs-CRP · Lymphocyte %	N/A	—	Add these two → unlocks PhenoAge biological age.

Next action: lipid recheck + homocysteine + hs-CRP + full differential (lymphocyte %) at one draw.

Section V — Gut & Functional Workup VIBRANT WELLNESS · OCT 2025

Verdict

Leaky, Under-Fuelled Gut · Candida Signal

This is where your real work is. Butyrate is almost absent (0.2, ref 5.1–12.4) and total short-chain fatty acids are low — your gut isn't being fed. The barrier is leaking (zonulin 344, ref 25–160; MMP-9 high), and a urine organic-acid marker (arabinose 661, ref ≤30) points to Candida / yeast overgrowth. Fix the gut and several downstream signals (inflammation, serotonin, eosinophils) likely settle.

Vibrant Wellness panels are non-FDA-cleared "wellness" tests — interpret with your physician alongside symptoms, not in isolation.

SCFA / Butyrate

Very Low

Butyrate 0.2 · Total SCFA 19.2

Barrier (Leaky Gut)

Breached

Zonulin 344 · MMP-9 0.7

Pathogen Opportunist

Candida

Arabinose 661 (ref ≤30)

Parasites

None

No protozoa / helminths reported

Gut Markers vs Reference

Vibrant Gut Zoomer

Marker	Your Level	Reference	Status	Meaning
Butyrate	0.2	5.1–12.4	VERY LOW	Main colon fuel + anti-inflammatory. Nearly absent.
Total SCFA	19.2	45.4–210.1	LOW	Under-fed microbiome — needs prebiotic fibre.
Fecal Zonulin	344.3	25–160	HIGH	Leaky-gut / permeability marker.
MMP-9	0.7	≤ 0.2	HIGH	Gut inflammation / tissue remodelling.
Tissue Transglutaminase	16.3	≤ 10	HIGH	Celiac-associated — clinical celiac screen advised (you already eat GF).
Firmicutes/Bacteroidetes	1.4	≤ 0.9	HIGH	Shifted ratio; low Akkermansia noted.
Arabinose (urine OAT)	661	≤ 30	HIGH	Candida / yeast overgrowth marker.

Heavy Metals (urine)

Barium · Thallium ↑

Barium 12.05 (≤5.59), Thallium 1.06 (≤0.43). Often water/environment sourced. Consider filtered drinking water; recheck.

Filtered water · cruciferous detox support

Mycotoxins

Fumonisin · Zearalenone ↑

Several elevated (Fumonisin B2/B3, Roridin E, Zearalenone). Linked to stored grains/corn/coffee mould. Buy fresh, store dry.

Reduce mould exposure · binders if GP-advised

Neuro (urine NT)

High Glutamate · Low 5-HTP

Excitatory tilt: glutamate & acetylcholine high, serotonin precursor low. Anti-dopamine-R1 antibody elevated. Past EBV/CMV exposure.

Magnesium + gut repair · clinician review

90-Day Gut Action Protocol

1. Feed Butyrate

Resistant starch (cooled rice/potato), oats, psyllium, cruciferous. Optional butyrate supplement.

2. Repopulate

Akkermansia-targeted probiotic + Lacto/Bifido blend. Polyphenols (pomegranate, green tea, 85% cocoa).

3. Starve Candida

Cut added sugar & refined carbs. Consider antifungal support (e.g. caprylic acid) under clinician guidance.

4. Seal the Barrier

L-glutamine + zinc-carnosine, omega-3, polyphenols. 8-week course, then reassess.

5. Reduce Toxin Load

Filtered water (barium/thallium), fresh-stored grains/nuts (mycotoxins), cruciferous for detox.

6. Retest + Clinic

Repeat gut panel at day 90. Clinical celiac screen (tTG 16.3). Confirm findings with your doctor.

Gut → Predisposition Linkage

↑ Low-grade inflammation (low butyrate + leaky barrier) ↑ Candida-pattern dysbiosis (arabinose) ↑ Possible gluten sensitivity (tTG — confirm clinically) ↓ Serotonin precursor (gut-brain axis) ✓ No parasites reported