Metabolic dashboard tracker

One sheet, the same nine numbers, every quarter. The trend matters more than any single reading. Bring this to your clinician at your next appointment.

Related tool Related micro-course

When to use this

Before making lifestyle changes, to establish a baseline you can measure against.
At each annual physical, to track the trajectory year-on-year.
When you have access to lab results and want to translate them into actionable changes.

How to complete it

Fill it in over time, not in one sitting. Trends matter more than any single reading.
Use the reference ranges from your own lab; don't import generic ones.
Talk about the dashboard with your GP — it's a tool for joint decisions, not a substitute for them.

Common mistakes

Acting on one out-of-range reading without confirming it on a repeat test.
Optimising one number while another silently degrades.
Treating the dashboard as a diagnosis. It's a tracking tool.

Metabolic dashboard tracker

Vinthony Academy · vinthony.com

Metric	Educational target	Q1	Q2	Q3	Q4
Waist-to-height ratio	< 0.5
Weight (kg / lb)	personal trend
Fasting glucose (mmol/L)	< 5.5
HbA1c (%)	< 5.4
Triglyceride / HDL ratio	< 2 (mg/dL) or < 0.87 (mmol/L)
Resting heart rate (bpm)	personal trend
Strength sessions / week	≥ 2
Cardio minutes / week	≥ 150
Average sleep (hr)	7-9

One marker I'll focus on next quarter.

One lifestyle input that's probably driving it.