BPF VIRTUAL‹ Programs
Interactive App-Linked Reset

The Metabolic Reset

Four everyday habits
for a steadier midlife

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.

Start here: Readiness & safety check ›

A quick readiness check routes you to the right lane. It is not medical clearance.

Step 1 — know your starting point

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Four-Lever Habit Score CoreTracks how consistently you complete the four habits — your actions, not your health status
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Waist-to-Height Tracker OptionalA simple waist-to-height check you can track over time — the “waist under half your height” wellness guidepost, non-diagnostic, and easy to opt out of
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Step 2 — the daily levers

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Post-Meal Walk DailyA guided 2–15 minute comfortable walk to do soon after eating
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Steady-Plate Builder DailyBuild a balanced plate and, when it suits you, try vegetables and protein before the starch
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Muscle & Movement Breaks DailyShort strength and movement options — standing, supported, or seated
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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.

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 or weeks of completed actions. 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 ›

Get the 12-week plan

A structured, 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.

Apply for coaching with Ken ›

General fitness, nutrition, and lifestyle education. Not medical advice, diagnosis, or treatment. Continue prescribed care and seek qualified guidance for symptoms, medication, diagnosed conditions, pregnancy, surgery, prescribed diets, or exercise restrictions. Information is stored in your browser on this device. It may be cleared, lost, or viewed by another person with access to the device. © 2026 Ken Hoyer / Body Plus Fitness. Help