How to Upload Your Health & Wearable Data

Step-by-step instructions for Garmin, Oura, Apple Watch, Fitbit, WHOOP, Polar, and lab work

What to upload:

  1. Wearable exports (preferred) or screenshots (acceptable)

  2. Lab work PDFs (preferred)

  3. All Preferred in PDF format

If you don’t see your device listed: upload what you can (screenshots/exports) and note the device in the intake form—we’ll tell you the best next step.

Before you start (30 seconds)

  • Use a computer when possible (exports are easier on the web).

  • If you’re unsure, screenshots of trend pages are always acceptable.

  • Aim for the last 30–90 days of data if available.

If exporting becomes/feels confusing, do this instead:

  1. Upload screenshots of your wearable trends (sleep + HR/HRV + activity).

  2. Upload any lab PDFs you have.

  3. In the intake form “Notes,” write:
    Device(s): [Garmin/Oura/Apple/Fitbit/WHOOP/Polar/Other] and the date range you’re sharing.

We’ll guide you from there.

Lab Work

What to upload

  • Most recent bloodwork PDFs (even if not perfect or complete)

How to download labs (most common method)

  1. Open your lab portal (Labcorp/Quest/hospital portal/doctor portal).

  2. Find Results → select your lab report.

  3. Choose Download PDF (or Print, then Save as PDF).

  4. Upload the PDF(s) to the intake form.

If you only have screenshots: upload them—PDF preferred, not required.

Devices

Garmin (Garmin Connect)

Option A (Best): Export your Garmin data

  1. On a computer, go to Garmin Connect (website) and sign in.

  2. Click your profile icon → Account Settings.

  3. Find Data Management (or similar) → choose Export Your Data / Download Data.

  4. Request/download the export (it may arrive as a ZIP file).

  5. Upload the ZIP (or the included CSV files) to the intake form.

Option B (Fast): Upload screenshots instead

In the Garmin Connect app, take screenshots of:

  • Sleep (trend/graph view)

  • HRV Status (if available)

  • Resting Heart Rate (trend)

  • Training Status / Load (if you use it)

Upload screenshots to the form.

Oura Ring (Oura App)

Option A (Best): Export data (CSV)

  1. Sign in to Oura on the Web using your Oura account details.

  2. Select Trends in the menu on the left side of the page.

  3. Choose your desired date range (30-90 days) by using the timeline at the top of the page.

  4. Select which two Oura metrics to compare by using the dropdowns in the upper-left and upper-right corners of the graph. For us, please select Readiness and Sleep Score.

  5. Select Download Data in the upper-right corner of the page. All metrics to be included in your export will be shown in the pop-up window. You can include additional metrics by using the dropdown menu in this window.

  6. Select Download to export your data.

Option B (Fast): Upload screenshots

In the Oura app, screenshot:

  • Trends for Sleep, Readiness, and HRV

  • Any notable tags or notes (optional)

Upload screenshots.

Apple Watch (Apple Health)

Option A (Best): Export Health Data (ZIP)

  1. Open Health on your iPhone.

  2. Tap your profile icon (top right).

  3. Tap Export All Health Data.

  4. Confirm export (it creates a ZIP file).

  5. Save it to Files or email it to yourself, then upload the ZIP to the intake form.

    Note: If the ZIP File is too big to email to yourself, save it to Google Drive and then download it to your computer from there.

Option B (Fast): Upload screenshots

In Apple Health, screenshot the Trends pages for:

  • Heart Rate (Resting HR)

  • HRV

  • Sleep

  • Walking + Running Distance / Steps (optional)

  • VO₂ Max (if you have it)

Upload screenshots.

Fitbit (Fitbit Web)

Option A (Best): Download your Fitbit data

  1. On a computer, sign in at the Fitbit website.

  2. Go to Settings → Data Export (or “Export Your Account Data”).

  3. Request/download export for:

    • Sleep

    • Heart rate

    • Activity

  4. Upload the exported files to the intake form.

Option B (Fast): Upload screenshots

In the Fitbit app, screenshot:

  • Sleep trend

  • Resting HR trend

  • Activity weekly/monthly summary

Upload screenshots.

WHOOP (WHOOP App)

Option A (Fast + usually enough): Weekly/monthly screenshots

  1. Open the WHOOP app.

  2. Go to Trends (or Reports).

  3. Screenshot the last 30–90 days for:

    • Recovery

    • Sleep

    • Strain

  4. Upload screenshots.

Option B (If available): Export/report file

1.     Open the WHOOP app and go to 

a.     iOS: tap the More icon in the Navigation bar. Then go to App Settings, then Data Export.

b.     Android: tap the More icon in the Navigation bar. Then go to Data Export.

2.     Confirm your email address (update it if necessary).

3.     Select Create Export to initiate the process.

4.     You will receive an email with a link to download your data within 24 hours.

Export links expire after 7 days, so be sure to download your data promptly.

Polar (Polar Flow)

Option A (Best): Export from Polar Flow (web)

  1. On a computer, sign in to  https://account.polar.com using your Polar account info.

  2. In the left-hand menu, click Download your data, or scroll down to find the section.

  3. Click the Download button to initiate the request and begin the data collection process.

4.     You will receive an email when your data is ready for download. It will take some time to collect the data, depending on the amount of it and other data collection traffic. You will have two weeks to download the data once you get the email.

Option B (Fast): Upload screenshots

From the Polar Flow app or web, screenshot:

  • Weekly/monthly training summary

  • Resting HR trend (if shown)

  • Sleep trend (if shown)

Upload screenshots.