A simple WtHR tracking routine

Consistency beats complexity. Use the same tape, same spot, same conditions.

Weekly checklist

Measure once per week, same day and time (e.g., Saturday morning).
Measure after normal exhale, standing relaxed.
Log: height (once), waist, date, and your WtHR score.
Track trend over 6–8 weeks (single readings can fluctuate).

What to do with the number

Use WtHR as a signal, not a verdict. If your trend is improving, your routine is working. If it isn't, adjust one lever at a time (sleep, movement, nutrition) and measure again in 2–3 weeks.