How I Track My Progress in Notion

A lean, muscular physique was MUCH more common 30 years ago than today.

And because this has become rarer and rarer, looking fit has become viewed as more of an accomplishment and status symbol.

So I get A LOT of people asking me how exactly I do it myself.

And every time they do, I pretty much always tell them the exact same things:

✅ I lift weights intensely

✅ I eat enough protein and time my carbs around my training (or “living insulin-controlled”)

✅ I’m hormonally optimized and have enough testosterone coursing through my body

✅ I sleep 8 hours a night

✅ And when ALL of that is done, I make use of peptides like Tesamorelin and Retatrutide, and agents like SLOOP (the “icing on the cake,” if you will)

✅ I track my progress every single week

Whether it’s one of my former coaching clients or just someone I know in the real world, whenever I tell them this, they vigorously nod their heads and go, “Awesome, I’m gonna do that!”

What do you think happened when I followed up with them a few weeks later?

Some of them made AMAZING progress—they did what I told them, got their act together, and put in the work.

And in just a few short weeks, they were cooking 🔥

Most, however, did not 😕

They're at a loss when I ask them what the problem is.

They swear up and down that they did exactly as I told them…but they’re still just STUCK.

So, what exactly is going on here?

Is optimization really for everybody?

Or is there just a large cohort of “nonresponders”?

Look, I don’t mean to sound rude when I say this…

But every time someone tells me that they’ve followed this straightforward, common-sense advice and have not gotten results, I don’t believe them.

And if this has happened to YOU, then guess what—I don’t believe you either.

Here’s the deal…

Whenever I get responses like this, I start digging around and asking questions.

I get these people to tell me EXACTLY what they’ve been up to.

And 99 times out of 100, it looks something like this:

❌ They’re lifting weights…but to say that it lacks intensity would be putting it mildly (good ol’ “pump n’ fluff” workouts 🙄)

❌ They’re eating a little more protein…but still well shy of a gram per pound of ideal body weight

❌ They’re eating carbs around their workout…but they’re also eating them every OTHER day of the week as well

❌ They’ve looked into therapeutic testosterone…but they’ve decided to go with an “alternative” like hCG or kisspeptin.

❌ They’re sleeping 8 hours a night now…except for the weekends when that number drops down to 4

But do you know the one thing they DO knock out of the park?

The peptides.

Of course 🙄

They’ve skipped all the fundamental groundwork and gone right for the “fun stuff”—stocking up and buying every sexy peptide on the planet.

Look, what I’ve just described is a widespread phenomenon.

It’s not that people are lying when they say they’re doing the work—it’s just that their idea of “work” is quite different than what’s required.

On top of that, many people have very selective memories.

And both of these things are costing them BIG.

Look, I’ve said this a thousand times, but I’ll repeat it:

Lifestyle comes first.

It’s not rocket science, but it does require consistency.

And it requires that you attack it with 100% effort.

So, if you’re stuck and wondering what is going on, ask yourself this question:

Are you REALLY doing the work?

Or are you telling yourself what you want to hear?

That right there will tell you everything you need to know.

To help you stay on track, I’m sharing a free Notion template (which I personally use on myself) to track my workouts, meals, and peptide protocol.

This is what I use to track my progress, week after week.

Here’s how you can add it to your Notion account:

How to Add the Template to Your Notion Account

1. Open the Template Link

• Click here to open the template in your browser.

2. Log In to Your Notion Account

• If you’re not already logged in, click Log in in the top-right corner and enter your credentials.

3. Duplicate the Template

• Click the Duplicate button in the top-right corner to copy the template to your workspace.

4. Customize as Needed

• Once in your workspace, feel free to tweak the template to suit your personal needs.

5. Copy for the Next Week

• After you finish one week, duplicate it and update it weekly.

Let me know how it works for you!

Best,

Hunter Williams

P.S. Tonight at 6 PM EST, Jay and I are doing a free live masterclass on all things related to peptide reconstitution. If you want to attend, RSVP using this link.