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The BODYSIM tab is your one-stop shop to get to know your digital twin. It includes everything that goes into the model, and all of your progress and outcomes. 

Notice the curved arrow in the upper left had corner of each card that allows drill down to more information on that topic. 

Track progress on lean mass and fat mass relative to your goal with actual results along with the predicted trend (future with recent diet and exercise) and the predicted plan (future with adherence to plan.)

Daily change in lean mass and fat mass over time, with a body fat % total. 

How are you feeding your digital twin model? Check the data feeds to ensure it’s getting what it needs.

This is where you get your key total daily energy expenditure value, letting you know how many calories your body needs to maintain your muscle and fat mass as is. This is where you can track calorie consumption and expenditure over time.

This shows the model’s interpretation of your muscle gain as a result of resistance training. If you are looking to build muscle, keep track of progress with the Training Intensity metric and your % of max. You can also track target areas.

Each macro consumption can be tracked overall and across the last 14 days. Each card shows you how you can improve your progress by changing your consumption trend. The carbs card in particular indicates how much glycogen you are storing so you don’t restrict carbs so much you impact performance in workouts.

Fiber consumption trend is very important to follow both because of the positive health impacts of fiber consumption in general, but also to keep digestive health on track with increased protein consumption.

Understand your risk of overtraining based the assessment of physical, metabolic and mental health factors.  This summary synthesizes your blood panel results, energy balance, and overtraining survey responses to provide information needed to get the most out of your effort without overdoing it.

This view summarizes the status of key blood bio-markers along with recommendations.

Details on all micronutrients over time. 

Directly access all of your blood test results over time here.

BODYSIM: Overview

The top of your BODYSIM tab includes a summary of your data inputs. 

Here is your expected input for optimal functionality of your digital twin:

Food logging: Not logging at all is better than partial logging. If you log part of a day and forget to finish it up, make sure you delete it to make sure the model doesn’t think you’ve only eaten a small number of calories that day! This also applies to other food logging app that are syncing with Apple Health. You need to choose an app to log in each day, and if you have historic partial days in another app, make sure you delete that data. 

When you click on the “Data Feeds” card, you get a calendar with days 

BODYSIM corrects your fitness tracker data and chooses the best representation of your total exercise expenditure per day. You can see the BODYSIM corrections by data source in the Data Feeds card:

We’ve had a few cases where Apple Health “double counts” from multiple sensors (namely phone and a tracker) in a way that BODYSIM cannot determine whether it was one or two workouts. You can check your total energy expenditure in the Energy Balance card, at the bottom:

If any day looks unusually high or low, you can debug directly in Apple Health. In Apple Health, access the “workouts”, and “show all data”, which will show you what trackers are feeding into Apple Health. I have both Garmin Connect and Strava feeding into Apple Health, and I can verify that BODYSIM corrects for this by only taking one value per exercise. 

If you choose to log your resistance training, the 

 icon will be green in you data feeds summary. This only applies to RT workouts logged through the “Exercise” tab, on your journal. It is the best way to take RT into account in your BODYSIM model. Below you can see the activity logged in the journal and indicated in the Data Feeds card as a checked box.

BODYSIM: Data Feeds

Click on that chart to access the details on your recommended nutrition plan and current goal for lean mass and fat mass. 

The app will propose updates to your nutrition plan to meet your goal more efficiently. You can also manually adjust each of those macros (or exercise) to fit your preferences. Use the lock logo to make sure BODYSIM doesn’t propose a change in that macro or exercise. 

If you click on your “current goal”, you can set a new one, or adjust the “pain” with the sliders, and get a new goal date. A very comfortable setting for body recomposition would be losing less than 0.5 lbs fat/week, and gaining less than 0.1 lbs muscle/week.

This chart at the bottom of the page shows you the impact of your planned and trend food and exercise plans:

Drilling into the waterfall chart lets you track your current plan, your last 7 days trend, and BODYSIM’s recommendation to get to your goal more effectively 

BODYSIM: Managing Your Goals

The Resistance Training Card shows you everything you need to know about building muscle: your progress, potential, and what you need to know to improve.

Historic Training Intensity shows how well you’re using the protein you consume to build muscle over time. If you’re looking to build muscle but have a very low TI score, you likely need to increase your resistance training.

Your training age is based on your percent of maximum potential muscle, combined with experience training. You also get training targets based on your measurement, by muscle group, showing your rate of change and percent of max.

The 3D scan interface is currently available in the Resistance Training card. Select Body Maps and add your 3D scan there to get automatic measurements entered for all muscle groups. See detailed instructions 

BODYSIM: Resistance Training

Once you’ve gotten results from your blood test, you can complete the POMS questionnaire in the BODYSIM tab. In order to access the questionnaire, you can click into the Overtraining Syndrome card.

You will be prompted with a series of questions on how you’ve felt overall throughout the past week (answer truthfully!), not just with regards to training. Your question responses will be combined with your biomarkers, calories, and exercise expenditure to give you an Overtraining likelihood score. 

This user’s overtraining score is likely due to a combination of the biomarker results and their POMS subscale values:

BODYSIM: Overtraining Syndrome

Your Energy Balance Page shows you everything you need to know about calories in and calories out for the day.

You see how close you’ve been to meeting your goal over the last 14 days and average offset from your goal, as well as your energy balance over the last seven days, showing the breakdown of what your expenditure has been from, and what your calorie intake has been from.

Your Typical Energy Expenditure is broken down into BMR (Basal Metabolic Rate), TEF (Thermic Efficiency of Food), TEH (Thermic Efficiency of Hypertrophy), NEAT (Non Exercise Activity Thermogenesis), and Exercise. The Typical value is created from the last seven days average. 

You can see how closely you’ve come to meeting your target deficit or surplus over the last 30 days.

You can track your energy intake and expenditure over all time.

BODYSIM: Energy Balance

You log food in the Journal tab. The top of the page will show you your goals for calories, protein, fats, and carbohydrates, along with your daily running total and percentage of that goal. The three main ways of logging food are through search, scan, and custom entry. 

Type in the item you are searching for, and results will be segmented into foods you’ve logged before, recipes, branded foods, and USDA basic foods. You can also search by category in order to find a specific type of food of which you may not know the exact name or wording. 

If you long press any item on the timeline, you will be prompted to “eat again”. Make sure you update the time if you aren’t eating it right away.

Log easily with built-in database and barcode scanner: Use the “scan” button to choose to scan a food label. Building a meal from a food logged on the timeline by using the search feature within the food you’ve logged. If you give the food a name, you create a recipe from a meal.

You can use "Suggest" in your journal to recommend foods for a single day.  Maybe you are looking for a snack that won't wreck your macros at the end of the day or maybe your inspiration has tanked and you want a full day's worth of suggestions.  The Suggest button will recommend foods that fit within your macro limits for the day.  You can accept them or if you don't see anything that appeals to you click shuffle for more options.

Set Preferences for Suggestions in Journal

The gear beside Suggestion Accept allows you to set preferences for suggestions. There are preference sliders for Novelty, Variety, and Plan. Tip: if you set the first slider to Novel, it will bias toward BODYSIM recipes.  These preferences are universal for foods in the app and also drive the behavior of Suggestions that you will see in Meal Planning in the next section. 

If you use the “suggest” button, BODYSIM will suggest a weekly meal plan that hits your macros. If you aren’t happy with the provided plan, just hit the suggest button again. Your suggestion preferences you selected in your journal will also apply to the meal plan suggestions. 

Make a meal plan for just your daily go-to’s like protein shakes. If you aren’t using the fully automated BODYSIM meal planning, you can just pre-log all of your staples every week so it’s one less thing to think about.

BODYSIM library of High-protein, low-fat Recipes

Even if you don’t want to use a fully generated prescriptive meal plan, you can browse the BODYSIM library of recipes that have good macros.

Once you’ve built a meal plan, you can order groceries and cook meals right from the app. Hit the “Add to List” button at the top of the plan, and everything will be automatically added to your shopping list.

From the Meal Plans menu, click on the light bulb for a list of our favorite high protein snacks:

You can treat this as a shopping list. Click the plus to add to your shopping list (for immediate ordering from Walmart+, or your own use at the store).

Prescriptive Meal Plans

A Split is a multi-day resistance training plan that includes multiple workout sessions.  Splits are accessed from Exercise on the navigation bar.   BODYSIM comes with pre-loaded splits. BODYSIM Beginner and Advanced splits have 3,4,and 5 day options.

Workouts are sequences of individual exercises performed at a determined number of sets and reps.  Workouts are accessed from the upper left menu of the Splits page.

Exercises are accessible within a Workout.  This is where you can interact with adding sets, reps and weights for planning.  You can plan sets, reps and weights and see progress  across time. 

You can also see the muscle groups listed (& diagrammed at the bottom) and watch a short video on

Select an existing BODYSIM split to your Journal. Notice that the muscle diagram at the top of the Split home page indicates which muscles need attention based on the measurements that you have previously added using the 3D scan. For future reference, swiping top screen will display exercises that will target the under developed muscles indicated on the diagram

When the daily Split planner comes up, you will see a 7 day Monday - Sunday planner with Workout Sessions and Rest Days assigned.  Click Log to Journal to the date to assign a start date for the split and select Plan to Journal. Splits always start on a Monday.

View planned Workouts in Journal. This is still in the planning stage,  you can accept or reject the workout for a given day. 

During your session, you can use the Workout as a guide for what to complete.  Open from Journal.

People are different in the way that they like to track so we have provided options. If you have done this workout before and know that there were no adjustments to the entire workout you can check the box at the top.  You can also check boxes beside each individual exercise to mark it complete. 

If you are adjusting sets, reps and weights as you go,click the caret for the Exercise to open it. Make necessary adjustments.

A note about alternating exercises and dumbbells:

 The weight associated with each set is total weight. We recommend logging all  dumbbell weights as both dumbbells combined weight, even for alternating exercises. The rationale is that the total load for the targeted muscle groups is each side combined. Notice the dumbbell/barbell summary and how it changes when you enter a number.  You will want to edit the bar weight as well.  If you are using free weight dumbbells, bars can vary in weight but could be 5-12lbs. If the dumbbells are part of a dedicated set (5’s, 10’s, 15’s etc.) set the bar weight to 0.  The color dot summary provides a handy calculation of the plates that you will need to add if you are using free weights. 

Mark each set for that exercise complete.  Complete all Exercises and Save.

Understand where you need to focus to balance muscle gain. This information is detailed overtime in Training Targets. Find this graph by selecting BODYSIM from the navigation bar and selecting the drill down (small upper right hand arrow) on the Resistance Training Summary. 

As previously mentioned, this information is also indicated at the top of the Split page in the muscle diagram summary.  Swiping that summary provides Exercise recommendations to address target muscle groups. 

You can build a custom Workouts and Splits to address to include these Exercises. 

Within each exercise you can see your 1RM (one rep maximum) over time.  This is used to determine if you can increase your load. 

Add the recommended increase to keep moving along your Training Age curve at peak efficiency. 

BODYSIM has an extensive library of exercises.  You can use build your own Workouts and Splits easily in the app and they will be tracked in the same way as BODYSIM versions. You will be building the nested relationship of Splits, Workouts and Exercises.  Start with the Split. Click New +.  

Select New + from the Workouts screen. Scroll down to the Custom Plans,  you will see a new “No Name” workout.  Click the caret to open the Workout.

Search for Exercises by name or use the filters to narrow down the options.

Select an exercise. Click Add + to edit details.

Prescriptive Workouts

BODYSIM has integrated with the Prism Labs 3D scan. We chose prism as a supplement to the DEXA and our body composition modeling so we can enable our users to track their body changes over time. 

A way to measure your lean muscle mass and body fat, and track progress with your iPhone camera

An integration or product that is easy to use—no turntables, no body suits and no need for a gym membership - as simple as doing a slow twirl in front of your iPhone

Provides field-tested accuracy you can be sure of

Creates bodymaps that look like you, created directly from your unique appearance

Gets you a detailed and accurate picture of what true fitness looks like — made just for you

Ensures your bodymaps are always secure and private

Can combine with BODYSIM and a personalized fitness regimen and track real time changes in your body

We decided to partner with Prism Labs because:

Prism makes bodymapping available to everyone at minimal cost, delivering industry-leading accuracy and reliability.
Prism makes bodymapping available to anyone with a mobile phone, delivering industry-leading accuracy and insights.

Prism delivers convenient, cutting-edge, intelligent tracking to mobile health apps

Prism provides independently validated AI-powered 3D body scans and insights from a mobile phone camera

Here's how you get registered to start using your Prism Labs 3D scan integration: 

User Guide