PILLAR M · HORMONE TRACKER
Hormone Tracker
Four numbers a day — mood, energy, libido, sleep — kept on this device. No blood test, no supplement stack: just an honest record you can read for patterns or hand to a doctor.
- ENTRIES
- 0/ 90
- STREAK
- 0days
- LONGEST
- 0days
- WINDOW
- 30days
DAILY LOG
Today’s entry
Four sliders and an optional note. One entry per day — saving again today simply updates it.
LAST 30 DAYS
Four lines, one month
Each metric on its own 1–5 line. No smoothing between gaps — a day you didn’t log stays blank rather than inventing a number.
READOUTS
Averages & streak
Means across the last 30 days, each against your own earlier days — because you are the only useful baseline here.
WHAT ACTUALLY MOVES IT
Guidance
Four levers with real evidence behind them, the threshold for booking a test, and the disclaimer this page owes you.
Sleep
Seven to nine hours, most nights. Short sleep is one of the few lifestyle changes that reliably pulls next-morning levels down in healthy men — and it does it quickly, which is why a run of 5-hour nights shows up in the log before it shows up anywhere else.
Resistance training
Heavy compound work — squat, hinge, press, pull — is the training side of the equation. It lifts levels acutely and, over months, keeps the muscle that signals the body to keep making them. Chronically under-eating while doing endless endurance work pushes the other way.
Weight
Body fat carries aromatase, the enzyme that converts testosterone into estradiol. For men carrying excess weight, losing fat is the highest-yield lever there is — usually worth more than anything sold in a supplement aisle.
Alcohol
Dose decides. A couple of drinks is noise. Heavy or binge drinking suppresses the axis, fragments the deep sleep that does the releasing, and lowers libido — which then reads, wrongly, as "my testosterone crashed".
When to see a doctor
- Flat libido, ED and fatigue most days for three months or more
- Morning erections that used to be reliable and stopped
- Unexplained muscle loss, rising belly fat, or tender breast tissue
- Infertility — or a lump or swelling down there (run the monthly check)
- Anabolic steroid use: the axis shuts down and needs supervised recovery, not willpower
The bar for a diagnosis is two morning tests a week or so apart plus symptoms — one tired panel after a sleepless night is not hypogonadism.
Trackers observe — they don’t diagnose
Mood, energy, libido and sleep are symptoms, not hormones. Nothing on this page can tell you what your testosterone is: the clinical standard is a morning, fasting blood test (typically before 10am), repeated on a second morning, because levels swing hard through the day and a single reading means very little. Bring this log to the appointment — that is what makes the conversation specific instead of “I’ve been feeling off”.Sources & evidence
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