Track your consistency, catch gaps early, and stay on track with your program.
🧠 Why This Matters
Bone health isn’t just about supplements or a scan — it’s about building consistent habits over time. This checklist helps you reflect on how well you’re sticking to your personalized plan and where you may need support.
🧩 Small gaps in consistency can explain stalled progress — let’s close those gaps before they become setbacks.
✅ Weekly Compliance Self-Checklist
Use these questions and copy/paste to your favorite task tracking software.
Check all that apply for this past week:
💊 Supplements
| Task | ✓ |
| I took my Bone-Up (or equivalent calcium formula) every day | ☐ |
| I took Vitamin D3 at least 5 days this week | ☐ |
| I took Vitamin K2 (MK-4) as prescribed | ☐ |
| I took Magnesium at bedtime at least 5 nights | ☐ |
| I consumed collagen powder OR bone broth 3+ times | ☐ |
| I took Omega-3 (EPA/DHA) most days | ☐ |
| I took Low Dose Naltrexone (LDN) consistently | ☐ |
| I took Rapamycin (if prescribed) once this week | ☐ |
| I completed my labs (if they were due) | ☐ |
🏋️♀️ Movement & Loading
| Task | ✓ |
| I used my vibration plate at least 3 times | ☐ |
| I wore my weighted vest/backpack 3+ times | ☐ |
| I did resistance or bodyweight training 2+ times | ☐ |
| I worked on balance/flexibility (e.g., yoga, Tai Chi) | ☐ |
🧘 Lifestyle & Mindset
| Task | ✓ |
| I slept at least 7 hours most nights | ☐ |
| I stayed hydrated and ate protein-rich meals | ☐ |
| I minimized sugar and processed food | ☐ |
| I avoided smoking or excessive alcohol | ☐ |
| I felt empowered, not overwhelmed, by my plan | ☐ |
📝 Reflection Questions
- Where did I do well this week?
🗒 [Short text field or journal space] - Where did I struggle or skip steps?
🗒 [Short text field] - What support do I need from the BoneBuilder team?
🗒 [Short text field]
📅 Suggested Use
- Copy/Paste to your favorite task tracking software or simply print the selection
- Print and review weekly or bring to your next consultation
- Upload to your Practice Better journal if you’d like us to check in
- Use this to reflect before your next lab or DEXA scan
🧠 Pro Tip
Perfection is not the goal — progress is.
Even 80% consistency can yield strong results over time.