Nine Daily Habits, Two Minutes an Evening, One Page That Shows What Changed
The diabetes-prevention trials did not ask people to count calories for life. They changed a few daily habits and kept them. This e-book turns the habits with the best evidence into nine yes-or-no boxes in three pillars (plate, move, rhythm), adds them up for four weeks, and labels your blood-test markers alongside. Delivered instantly as a 37-page fillable PDF e-book, with a free bonus: an online edition of the same e-book for any phone or computer.
You are purchasing Metabolic Health Habit Dashboard — a downloadable digital publication (37-page fillable PDF e-book, with free bonus access to an online edition of the same e-book). Upon checkout, you will receive instant online access and an immediate download link sent to your email address. This is a 100% digital product. No physical books, binders, jars, or equipment will be shipped to your address.
See the Actual Pages
These are real pages from the 37-page e-book (the free online edition has the same content). Tap any page to see it full size.
Why Most Advice Leaves You More Confused
What’s Inside the Complete System
Every section is authored to provide concrete, fillable tools rather than theoretical filler.
Your Markers, Labelled
What metabolic health looks like on a blood test, and a page where you type in your numbers: fasting glucose, HbA1c, triglycerides, HDL, blood pressure and waist. Each is labelled by range, and the triglyceride-to-HDL ratio, HOMA-IR and waist-to-height ratio are worked out, now and after 12 weeks.
What the Trials Found
The Diabetes Prevention Program, the Finnish and Da Qing studies, food order, post-meal walking, breaking up sitting, sleep restriction and late eating: ten studies in plain words, and what happens between one meal and insulin resistance.
Three Pillars, Nine Habits
Plate (fiber first, protein at every meal, carbohydrate whole and last), Move (a walk after the largest meal, sitting broken, steps or resistance work) and Rhythm (a 10–12 hour eating window, 7+ hours of sleep, alcohol within limits), with a protein calculator, an eating-window calculator and a day that scores 9.
The 4-Week Log That Scores Itself
Four weekly sheets: tick nine habits each evening, rate energy and note sleep. Each day scores itself out of 9, each week adds up overall and by pillar, with average energy, sleep and slump days.
The Dashboard
Your four weeks on one page, filled in from the log: weekly scores by pillar, energy, sleep and slump days, and the change from week 1 to week 4.
Investigate and Extend
An energy map that finds the hour you crash, the hunger scale, a cravings log and weekly reflection; five self-experiments with a meter calculator, meter targets, special situations (medication, pregnancy, shift work), supplements and questions for your clinician.
Three Steps, a Few Minutes a Day
Twenty minutes to set up
Type in your last blood-test numbers, read the three pillars once, and pick the meal you will walk after.
Two minutes each evening
Tick the nine habits, rate your energy, note last night's sleep. The day, the week and the pillars add themselves up.
Week 4: one page to keep
The dashboard shows what changed. Keep scoring the three habits that still need thought, and fill in the week-12 column after your next blood test.
Your PDF E-Book, Plus a Free Online Edition
The PDF e-book (what you buy)
- 37 A4 pages, ready to print or fill in on screen
- Calculations fill in by themselves in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit
- Works offline; keep it forever
Free bonus: the online edition
- The same e-book as an interactive page in any browser on iPhone, Android, tablet or computer
- Every calculator always works, and your entries save automatically on your device
- Add it to your home screen and open it like an app
Is This System Right for You?
- Adults told their glucose, HbA1c or triglycerides are creeping up and asked to change their lifestyle.
- People with afternoon energy crashes who want to find out what causes them.
- Anyone who wants the habits from the diabetes-prevention trials as a daily routine rather than a diet.
- People who like to see progress in numbers but do not want to count calories.
- It does not replace your doctor's care or a laboratory test, and it never adjusts medicine. If you take insulin or a sulfonylurea, talk to your prescriber before you start: these habits lower glucose.
- It is not designed for type 1 diabetes management, pregnancy without your maternity team, or anyone with a history of eating disorders without their clinician.
- It is not a weight-loss diet or a fasting program.
Clinical Evidence & Scientific Grounding
The nine habits come from the trials that prevented type 2 diabetes with lifestyle change: the Diabetes Prevention Program (NEJM 2002; 58% fewer cases), the Finnish Diabetes Prevention Study (NEJM 2001) and the Da Qing 30-year follow-up (Lancet Diabetes & Endocrinology 2019), together with studies of food order (Shukla, Diabetes Care 2015), post-meal walking (Reynolds, Diabetologia 2016; Buffey, Sports Medicine 2022), breaking up sitting (Dunstan, Diabetes Care 2012), sleep restriction and late eating. Marker thresholds follow the ADA Standards of Care 2024 and the harmonized metabolic syndrome definition; waist-to-height follows NICE 2022.
This publication is an educational and organizational tool. It does not diagnose, treat or cure any condition, and it does not replace advice from your doctor, nurse or pharmacist.
Tools and staples mentioned in the e-book: see our recommended gear list.
Want a Free Printable Quick-Start?
How long to walk after your largest meal, how soon and how hard, a 14-day log that counts itself, a meter check, and the situations where the protocol changes.
Frequently Asked Questions
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