Metabolic Health Society

I'm Penny from Metabolic Health Society.

Most people already know they should walk more and sleep more. What they do not have is a calm place to write what actually happened this week, without turning the kitchen table into a lab. The 5 Markers Card is that place. It is a record. It is not a diagnosis, and it will not tell you what your bloodwork means.

Enter your email and I will send the card for free. Print it, write on it, and keep it where you eat breakfast so you do not have to hunt for an app at ten at night.

The five things you write

Waist, once this weekSame time of day, same tape, over clothes or not, just keep the method the same so the number means something next week.
Energy crashesIf you hit a wall after lunch, write the time. A pattern you can see is more useful than a vague feeling that you are tired.
SleepWrite the hour you got into bed and the hour you got up. Guessing “I slept fine” is how a short week hides.
Walking minutesWrite the minutes you actually walked, not the minutes you planned while you were still sitting down.
How you feel in the morningOne honest sentence. Foggy, steady, sore, fine. That sentence is part of the record.

When the week is on paper, the next file is the Four-Week Markers Record. It keeps the same five writes for four Sundays, with a locked method, one allowed change, a missed-day rule, and a Sunday review. Start with this card first.