Metabolic Health · Know where you stand

Your physiology
tells a story.
Learn to read it.

Most people can't define metabolic health — not because they're not paying attention, but because no one's given them a clear way to measure it. The Radar changes that. It scores your key biomarkers across three metabolic capacities and shows you exactly where your physiology stands right now.

See your options See example Radar

Why this matters

Three ideas.
All earned on the floor.

You are already being tested.

Every session is a stress test of your metabolic capacities. The question isn't whether the test is happening. The question is whether you're reading the results.

Output is not the whole story.

An athlete can look lean and still be under-structured. They can look fit and still be losing reserve. Output tells you what happened today. Structure tells you what happens over the next decade.

The bill always shows up.

You can borrow performance for a while with caffeine, adrenaline, and youth. But you cannot negotiate with tissue. Eventually the bill arrives — and it doesn't come as a debate about programming.

The model

Three capacities.
One pattern.

Your biomarkers don't exist in isolation. They map onto three metabolic capacities — and the lowest one is always the lever.

Regulate Energy

The capacity to take in fuel, mount an appropriate hormonal response, use it, and return to baseline. When this capacity is compromised, everything else costs more.

HbA1cFasting insulinTG:HDL ratioApoB

Recover from Stress

The gym isn't the only place the body gets dosed. This capacity measures how well you come back down — from training, from life, from accumulated load.

hs-CRPResting HRBlood pressure

Preserve Functionality

A robust machine is not the one that wins today's workout. It's the one that ages without collapsing into frailty. This is your long-term structural reserve.

ALMIGrip strengthBMDVATBody fat %

How it works

Four steps.
One clear picture.

Get your markers

Blood markers and body composition. DIY through your own provider, or I coordinate everything — labs and DXA van.

Get your Radar

Your data is scored and mapped across the three capacities. You see exactly which one is your constraint — and by how much.

Get your report

A written report explains what's holding you back and why. No jargon. No generic advice. A prescription built around your physiology.

Verify it worked

Same markers, same protocol. Re-test at 3–6 months. The score either moved or it didn't — no guesswork.

Who is the Radar for?

Pick the one that
sounds like you.

High performer

Your training is dialed. Your numbers should be too.

You are consistent, competitive, and serious about output. The Radar tells you whether your fuel and recovery are supporting the work — or quietly limiting it.

Is your training making you better, or just keeping you busy?

Fitness enthusiast

You want to keep doing the things you love, for a long time.

Better hikes, better weekends, better everything. The Radar shows whether your body is building toward more capacity or quietly losing reserve.

Are you building toward more, or slowly losing ground?

Health maintenance

You are doing the right things. Are you getting the most out of them?

You train, you watch what you eat, you sleep. The Radar tells you whether each metabolic capacity is actually being trained and which one is the constraint.

Are you maximizing every advantage you have?

Managing a condition

You want to move toward fewer medications, not more.

The Radar is not a medical tool. But it is a coaching tool — one that tracks whether the inputs are moving the markers in the right direction over time.

Are you moving closer to health, or further from it?

Coaching and education only. Not medical diagnosis or treatment.

Metabolic Mastery

A guided journey into
metabolic health.

A 14-week nutrition course built on science and practice. Each week introduces one concept — grounded in the biology of metabolic health — and gives you one clear thing to apply. Data-driven, coach-guided, and built to actually change how you eat and how you feel.

Start the course →

Week 1Protein: Building Your Foundation→ Week 2Carbohydrates: The Second Macro→ Week 3Fats: The Third Macro→ Week 6Rebuilding the Signal→ Week 9Sleep and Metabolic Repair→ Week 10Your Metabolic Radar→ +8 moreSee all 14 modules→

Hollis Molloy · CrossFit Santa Cruz since 2006

From Hollis

"I've been coaching people through this work for twenty years. The Radar is the first time I've had a tool that tells me — and them — exactly where to start."

CrossFit Santa Cruz since 2006. I've watched thousands of people train hard and eat well and still miss the mark — not because they weren't trying, but because no one had given them a clear way to read the results. That's what this is.

The Radar isn't a product I'm selling. It's the framework I built because I needed it. Now I'm offering it to anyone serious enough to use it.

— Hollis Molloy

Your physiologytells a story.Learn to read it.

Three ideas.All earned on the floor.

You are already being tested.

Output is not the whole story.

The bill always shows up.

Three capacities.One pattern.

Four steps.One clear picture.

Pick the one thatsounds like you.