A simple way to build and track four everyday habits — post-meal movement, the steady plate, muscle & movement breaks, and sleep & recovery — across a 12-week plan. These are educational habit and behavior-tracking tools. They do not measure your blood sugar and are not a diagnosis or medical test. Everything works with no special hardware.
Follow the book's 12-week arc right here. Start the plan to track your week and this week's focus.
You can start any time — it just stamps today as Week 1 on this device.
You're on Week 1 —
Review checkpoints fall at Weeks 4, 8, and 12 — the plan reminds you to look back, not to grade your body.
An educational habit-and-awareness tracker — not a medical, diabetes, or blood-glucose-monitoring tool. It does not diagnose, screen for, or manage diabetes or any condition, does not measure your blood sugar, and does not replace testing or advice from your clinician. If you have diabetes, take glucose-lowering medication, or have any health concern, talk with your clinician before changing meals or activity, and stop any activity if you feel unwell.
How to use this hub
Do the 60-second readiness check first. It routes you to the right lane and unlocks the movement tools. It is not medical clearance.
Start with the smallest useful action. A two-minute walk you actually do beats a twenty-minute plan you skip. Build consistency before adding time or resistance.
Work the four daily levers in the Today panel — walk, plate, muscle, and sleep. Each one logs itself and feeds your streak.
Check in weekly and review at Weeks 4, 8, and 12. Look at what you completed and what got in the way — the point is problem-solving, not grading.
Keep the three progress views separate. Habit score, streak, and the optional waist tracker are never combined into a single number.
Your results — three separate views, never combined
Four-Lever Habit ScoreHow consistently you completed the four habits. It measures your actions — not your blood sugar, insulin sensitivity, or health risk.Open the dashboard ›
Reset StreakConsecutive days of completed actions, plus your longest run. It is motivational — not a health measurement.Open the dashboard ›
Waist-to-Height TrackerYour optional ratio and its general guidepost, kept separate from the habit data. Non-diagnostic, and easy to opt out of.Open the tracker ›
Records & backup
See a 7-day overview, keep a weekly self-tracker, and export a backup of your data you can move to a new phone. Everything stays on this device unless you export it — no server, no score.
Prefer it in your inbox? Send the week-by-week build of the four habits — post-meal movement, the steady plate, muscle & movement breaks, and sleep & recovery — paced so they actually stick.