The Health by Habit
Collection
Three books. One complete system. Built for men over 50 who are ready to stop managing their decline — and start reversing it.
The Book
Health by Habit
The Journal
for Men
By Alan D. Martin
The Journal
Health by Habit
The Tracker
By Alan D. Martin
The Tracker
Book One
Health by Habit
by Alan D. Martin
The framework book. Three parts, nine chapters, and a clear protocol for building a health practice that works for men over 50 — without overhauling your life. Built on neuroplasticity, behavioral science, and the hard-won experience of someone who had to rebuild from scratch.
Why your current system is failing you
The science of habit formation after 50
Movement, nutrition, sleep — what actually matters
How to measure real progress
Health by Habit
The Journal
for Men
By Alan D. Martin
Book Two
Health by Habit: The Journal
for Men — by Alan D. Martin
The reflection tool. A structured daily journal designed specifically for men — no fluff, no vague prompts. Built around the four pillars that matter most: sleep, hydration, physique, and body biometrics. Each entry takes less than five minutes and creates the kind of self-awareness that makes every other habit stick.
Daily guided prompts — never staring at a blank page
Tracks the four key health pillars
Weekly review and reflection structure
Designed for men who've never journaled before
Health by Habit
The Tracker
By Alan D. Martin
Book Three
Health by Habit: The Tracker
by Alan D. Martin
The accountability tool. A 12-month habit tracker designed to make progress visible and streaks satisfying. Simple enough to use daily, specific enough to actually tell you something. The analog companion to the digital Habit Formation App — for men who want something they can hold.
12 months of daily habit logging
Weekly and monthly progress views
Tracks movement, nutrition, sleep, and recovery
Pairs with the digital app for full visibility
Inside Health by Habit
Nine chapters. One clear direction.
Part I — Taking Charge
Mindset as the foundation for everything else
Be the Quarterback of Your Health
No doctor, pill, or quick fix will save you if you don't take charge. Why outsourcing health decisions is the first mistake — and how to shift from victim of aging to architect of your future self.
Commitment and Why Most People Quit
What separates the men who transform from those who don't. The hidden traps of perfectionism, all-or-nothing thinking, and relying on willpower alone.
The Power of Habits
Why habits run your life — for better or worse. How to swap old patterns for new ones, and how to design habits you actually look forward to.
Part II — The Framework
The four levers that determine everything
Movement Without Injury
How to build a consistent movement practice that works with your aging body — not against it. Progressive, intelligent, and built to last.
Nutrition for the Long Game
Cutting through the noise on eating well after 50. Anti-inflammatory principles, practical protocols for busy lives, and the real role food plays in recovery.
Sleep and Recovery
Why sleep is the most undervalued performance variable. What poor sleep is actually doing to your hormones, inflammation, and cognitive function.
Part III — Your Protocol
Building something that fits your actual life
Measuring What Matters
The biomarkers, wearables, and tracking approaches that tell you if you're actually making progress — beyond the scale and the mirror.
Building Your Personal System
How to assemble everything into a protocol designed around your schedule, your history, and your goals. The last plan you'll ever need to start.
The Long Game
What sustained health looks like at 60, 70, and beyond. How to build a practice that scales through travel, pressure, injury, and the unexpected.
About the Author
Not a researcher.
Not a trainer.
A man who had to figure it out.
Alan D. Martin spent years building his career while his health quietly eroded. Chronic back pain, a deteriorating knee, an ankle that changed how he moved — he walked with a cane at 59.
On September 1, 2023, he decided that was the last chapter of that story. The books he read, the protocols he tested, the habits he built — and rebuilt — became the foundation for everything in this collection.
He writes not as someone who has always been healthy, but as someone who genuinely understands what it takes to start over — and what actually works when motivation isn't enough.
Sept 1
2023 — Day one
Reserve Your Set
Launching October 15, 2026
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Not ready to wait? Take the free assessment and start applying the framework today.
The Framework Works Right Now
Don't wait for October.
The free health assessment applies the core ideas from the book to your specific situation and shows you exactly where to start.
Take the Free Assessment →