See the real thing
A real spreadsheet. Real formulas.
Not a wellness app with monthly fees. Not a vitality score with no methodology. This is what you actually get.
A 12-week measurement system for men 35+ who want data, not guesswork.
Most men quit not because the science fails — but because they can't see the work paying off. Four good weeks feel identical to four mediocre ones. This tracker fixes that.
A real spreadsheet, with real formulas, that you own forever — everything auto-calculates, you only fill the yellow cells.
84 days. Sleep, energy AM/PM, mood, libido, stress, supplements, training — with an auto-computed Daily Score (0–100).
7-day rolling averages, programme stats, trend charts. Updates automatically every time you log a day. Nothing to fill.
16 hormonal markers across 3 tiers. Auto-flags Low / Optimal / High against functional ranges — Total T, Free T, SHBG, Oestradiol & more.
36 session slots over 12 weeks. Kg × reps, RPE, notes. Auto-counts Push / Pull / Legs.
22 supplements across Foundation, Hormonal, Performance & Additional tiers — with a cost tracker built in.
7 checkpoints (Day 1–84). Weight, waist, body fat — progress vs Day 1 calculates itself.
5 personal goals, 12 weekly check-ins, 6 milestones — to keep you on the programme.
A 4-page setup guide: how to use each sheet, what your scores mean, and how to read your blood work.
Not a wellness app with monthly fees. Not a vitality score with no methodology. This is what you actually get.
This tracker is the measurement layer. For the science and protocols behind every metric — what to do with low Free T, how to read SHBG, which supplements actually move the needle — start with the book.
Both are included. All formulas and formatting work identically — use whichever you prefer.
No — the tracker stands alone. The book explains the science behind every metric if you want to go deeper.
No. It's decision-support, not diagnosis. Treatment decisions require a clinician — this helps you bring better data to them.
No. One-time payment, lifetime access, works offline. You own the files forever.