The Health and Fitness Data Men Should Be Tracking in 2025

Are you looking to drop some belly fat or get bigger arms?

Data can help.

Want to gain an edge mentally, have more energy, and be more productive throughout the day?

Data can help.

Want to age well and stay healthy for years to come?

Data can definitely help.

You don’t have to be a numbers guy or track every single thing you do to benefit from health and fitness data.

There’s never been a time where this type of data has been more accessible.

What used to cost thousands of dollars per year is now included with most wearable devices or available at low cost.

Tests that once required a doctor’s order are now available online to anyone.

You can track a little.
You can track a lot.

But if you’re serious about looking and feeling your best — now and for years to come — data has to be part of your plan.

A lot of people fear data because it tells them where they’re actually at.

But getting the real numbers is simply a starting point. It’s necessary if you want to make sure what you’re doing is actually working.

If you’re ready to be your best, here’s the health and fitness data men should be tracking in 2025:

1. Metabolism

Tracking your metabolism is key — especially if your goal is to build muscle, burn fat, or do both.

Knowing how many calories your body needs makes fat loss or muscle building almost effortless.

If you guess your way through fat loss, you usually end up in two camps:

• Calories way too low → crash metabolism and lose muscle instead of fat.
• No real plan → vague diets (cutting carbs, eating more salads, Whole30) that are hard to maintain.

Without real data, frustration is inevitable.

2. Steps

Walking 8,000–12,000 steps per day is one of the simplest, most powerful habits you can build.

From Dr. Casey Means’ book Good Energy:

• 50% lower dementia risk
• 50–70% lower risk of premature death
• 44% lower risk of type 2 diabetes
• 31% lower risk of obesity
• Reductions in depression, gastric disorders, sleep apnea

If you want to live longer, perform better, and feel better — track your steps.

3. Body Composition

It’s not enough to just track your weight anymore.

You could have a “healthy” weight but still have dangerous levels of body fat (aka skinny fat).

You could lose weight — but lose mostly muscle if you’re not careful.

Or you could be gaining weight — and accidentally gaining mostly fat.

The scale alone can be deceiving.

Instead, use tools like:

• DEXA scans (gold standard)
• Skin calipers
• Waist circumference measurements
• Body part measurements (arms, shoulders, legs)
• Progress photos (“look test”)

4. Bloodwork

If you’re serious about your health, you need to know what’s happening under the hood.

Looking fit isn’t the same as being healthy.

Good bloodwork will reveal what’s happening with your:

• Hormones
• Blood sugar
• Inflammation
• Immune system
• Organ function

Plenty of services now make it easy to check your markers (and help interpret them).

5. Hormones

Men need to know the state of their hormones.

If cortisol is high and testosterone is low, no perfect diet or workout program will fix you.

Hormone health is foundational.

Pro tip: If testosterone is low, don’t immediately jump to TRT (Testosterone Replacement Therapy).

Fix your lifestyle first:

Start with this natural testosterone boosting checklist.

6. Sleep and Stress

Sleep quantity matters.

Sleep quality matters even more.

If you improve both, you’ll feel better, perform better, and recover faster.

The same goes for tracking stress.

Better sleep and stress management will:

• Improve your metabolism
• Boost workout performance
• Speed up recovery
• Sharpen mental focus
• Stabilize blood sugar

Most wearable devices track these now — and the best-performing men know that high-quality sleep and stress management are non-negotiable.

Final Thoughts

Data can feel overwhelming.

But it doesn’t have to be.

Start by tracking just one thing.

Pay attention to how diet, exercise, and lifestyle choices affect it.

If you need help making sense of your data, or you’re not sure where to start, reach out by replying to any one of my emails and I’ll help guide you.

This is the exact data I’ll be tracking more of in 2025 — personally and with my clients — to help us become the best men we can be.