Healthcon
HLR Health
Healthcon Lifestyle Regimen
Simple ยท Scientific ยท Effortless
Healthcon

HLR Health

Healthcon Lifestyle Regimen

HC
๐ŸŒ™
Next D2D Fast
Sunday dinner โ†’ Monday dinner
--
to go
Today's HLR Score--
0 /100
๐Ÿ”ฅ Weekly Streak
๐Ÿ‘Ÿ
0
Steps today
๐Ÿ’ง
0L
Water today
โค๏ธ
72
Heart Rate
๐Ÿ”ฅ
0
kcal burned
ATAA โ€” Mind Exercise
10:00
Attention Tracking Awareness Augmentation

๐Ÿ† 30-Day HLR Challenge

Complete all HLR rules daily. Keep your streak!

0 / 300 XP
๐Ÿ“‹ HLR Principles
1
Three meals a day โ€” no snacking
2
No sugar, milk, rice, maida, processed food or company goods
3
High protein (up to 100g/day), more fibre, moderate carbs & fat
4
Cooking oil <20ml/day ยท Salt <5g/day
5
1 hour exercise at heart rate 100โ€“140 BPM
6
Once-a-week Dinner-to-Dinner (D2D) fasting
7
Daily vitamin supplements
8
Sleep 7 hours per day
9
ATAA mind exercise โ€” 10 min daily
10
Social health activities: trekking, running โ€” NOT cocktail parties
HC

๐Ÿƒ Activity

GPS ยท Steps ยท Heart Rate

Not started
๐Ÿ“ GPS Tracking
GPS
๐Ÿ‘Ÿ Steps Today 0%
0
Goal: 10,000
โค๏ธ Heart Rate Zone 72 BPM
Rest / Warm-up
60โ€“99
HLR Fat Burn Zone โœ…
100โ€“140
Cardio Zone
141โ€“169
Peak Zone
170+
Manual HR input
๐Ÿ“… Weekly Activity
0 km
This week
0m
Total time
0
kcal
๐ŸŒ™ D2D Fast โ€” Dinner to Dinner
Once a week: Sunday dinner โ†’ Monday dinner
--
calculating...
0
Completed
24h
Duration
0h
Total fasted
๐Ÿ“œ Past Activities
Start your first activity!
HC

๐Ÿฅ— Nutrition

Meals ยท Water ยท Macros ยท Recipes

๐Ÿฝ Today's Macros
0g
Protein
Goal: 100g
0g
Carbs
Moderate
0g
Fat
<40g
๐Ÿฝ Meal Tracker (3 meals/day)
๐ŸŒ…
Breakfast
Eggs + vegetables + whole grain ยท P:28g C:34g
โ—‹
โ˜€๏ธ
Lunch
Dal + salad + roti ยท P:22g C:58g
โ—‹
๐ŸŒ™
Dinner
Fish/chicken + vegetables ยท P:30g C:32g
โ—‹
๐Ÿšซ HLR Avoid List
โŒ SugarโŒ MilkโŒ White Rice โŒ MaidaโŒ Processed FoodโŒ Packaged Goods โŒ Soft DrinksโŒ Fried Snacks
โœ… Oil <20ml/day  |  โœ… Salt <5g/day
๐Ÿ’ง Water Tracker 0 / 2500ml
Each glass = 250ml ยท Tap to fill/unfill
๐Ÿ’Š Vitamin Supplements
โ˜€๏ธ
Vitamin D3
2000 IU ยท Morning
โ—‹
๐Ÿ”ด
Vitamin B12
500 mcg ยท Morning
โ—‹
๐ŸŠ
Vitamin C
500 mg ยท Afternoon
โ—‹
๐ŸŸ
Omega-3
1000 mg ยท Evening
โ—‹
๐Ÿ˜ด Sleep Tracker --
7h 00m
HLR Rule 8: 7 hours per day
๐Ÿณ Protein-Rich Indian Recipes
HC

๐Ÿ† Social

Leaderboard ยท Badges ยท Events ยท Community

๐Ÿ—“ This Week Your rank: #2
HC

๐Ÿ‘ค Profile

Health Stats ยท Reminders ยท Settings

HC
HLR Member
Level 1 ยท Beginner
๐Ÿ”ฅ 0-day streak
--
Weight (kg)
--
Height (cm)
--
BMI
๐Ÿ“Š BMI Scale
Underweight
<18.5Normal
18.5โ€“24.9Overweight
25โ€“29.9Obese
30+
Enter weight & height to calculate BMI
๐Ÿ“ˆ Progress (30 days)
Weight Lost
0 kg
HLR Days
0
Avg Steps/day
0
Avg HLR Score
0
๐Ÿ”” Smart Reminders
๐Ÿ’ง Water Reminder
Every 1.5 hours ยท 8amโ€“10pm
๐Ÿ˜ด Sleep Reminder
10:00 PM daily
๐ŸŒ™ D2D Fast Reminder
Every Sunday 7:00 PM
๐Ÿƒ Exercise Reminder
6:00 AM daily
๐Ÿ’Š Vitamins Reminder
8:00 AM daily
๐Ÿง  ATAA Reminder
8:00 PM daily
๐Ÿฝ Meal Reminders
Breakfast 8am ยท Lunch 1pm ยท Dinner 7pm
Healthcon
Dr. Ram's Wisdom
"Everyone knows that healthy food is good. Everyone knows that exercise is a must. Common sense is not common โ€” action needs a system. Healthcon is that system."
โ€” Dr. Ram, Healthcon
๐Ÿฅฆ No fancy diet  ยท  ๐Ÿƒ No fancy exercises  ยท  ๐Ÿ’Š No supplements except vitamins  ยท  ๐Ÿ†“ FREE
โš ๏ธ HLR is NOT for
โ€ข Pregnancy & lactation
โ€ข Children below 18 years
โ€ข Athletes & bodybuilders
โ€ข Diabetes patients on OHA drugs
โ€ข BMI below 18 (underweight)
โš™๏ธ Settings
Language
English
App Version
HLR PWA v1.0 ยท ๐Ÿ‡ฎ๐Ÿ‡ณ
๐ŸŒฟ