YOUR TRACKING MADE SIMPLE
Everything you need to run all
fifty-six days.
Four documents. Print them, or keep them on your phone. There's nothing else to buy and nothing else to read before you start — you could begin tomorrow morning.
Embedded Files
If you are savvy with Google Sheets, you can use this for all trackers:
Using excel is not required and you can find the PDF version below.
WHAT'S IN IT
01
The Core 8 Simplified Handout
All eight daily rules, exactly what counts for each one, and the simplest way to start each today. This is the whole method — the meal template, your mineral targets, the light windows, the movement plan, and a menu of regulation practices to try.
02
The Core Baseline
Forty questions, five for each foundation, scored out of forty. It takes about ten minutes and tells you which of the eight is your weakest — which is where you start. Take it again at Day 56 and put the two side by side.
03
The 7-Day Core Score Tracker
A week to a page. Check off each Core as you complete it, total your daily Core Score out of eight, and count your Full 8 days at the end of the week. Print one for each of the eight weeks.
04
Your Body Score
Eight markers of how your body is actually responding — metabolism, energy, sleep, focus, mood, digestion, strength, and connection. Scored once a week, with all eight weeks on one page so you can see what moved.
WHERE TO START
Do these five things before Day 1
About forty-five minutes, and then you begin.
Take your Core Baseline. Answer honestly rather than generously. An accurate low score is far more useful than a flattering one.
Take your first Body Score. Rate the eight markers based on your last week, before you change anything. This is your "before."
Print the Core 8 handout. Put it somewhere you'll actually see it. The fridge works.
Print your first tracker and pick your check-in time. One moment each day when you'll mark your boxes — most people use bedtime.
Start tomorrow morning. Every one of the eight can be done with what you already have.
ONE THING TO EXPECT
Most people don't hit 8 out of 8 in week one
A first week averaging 5 or 6 is a normal, healthy start. What you're building is the habit of doing the eight things and recording it honestly — the score climbs on its own once that's in place.
There are no restarts. A missed day costs you a day, not the fifty-six. Just return to your Core the next morning.
And if you've made real changes, the first week or two can feel worse before it feels better. That's common and usually brief. Judge this on four weeks, not on day nine.
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