Your Performance Roadmap

The system

Prepared for Martin H. · Reading #AGX-2026-0910-MH

Yours to keep

Demobuilt from a sample set of answers, not a real patient

Your Performance Score

Your Performance Score is 62. A solid base, with clear room to climb.

Most of the answers point the same way: the work still gets done, but a hard week takes longer to clear than it used to and strength is harder to hold. That is what keeps the number where it is, and it is one of the most workable.

Prepared for: Martin H.
Profile: 45 to 54 · Strength and body shape
Assessment: 14-item Performance Score

Prepared by the Alphagenix doctors

Your Performance Score

62/ 100

0Higher is better100

Moderate range. A solid baseline, with clear room to lift it.

Your reading at a glance

Bottom line

How long a hard week takes to clear, how steady the drive is, and how well strength holds are what pull the score down most. All three are workable, and the sooner they are worked on, the faster the number moves.

Next move

Three free changes first. Then, to find out what is behind it, the free discovery call.

01 · What your score means

Your score of 62, read in plain words.

A score in this range means a solid baseline with clear room to grow. Higher is better, so the goal is simple: move the number up over the next few months. The plan below shows the fastest way.

Your score is built from your answers. These three did the most to hold it back.

After a heavy week, or a hard session of any kind, you bounce back

You answered"It takes most of the week."

Your drive these days feels

You answered"Up and down."

Over the past two years, your weight and shape have

You answered"Been harder to hold than they used to be."

This reading is built only from your fourteen answers. It is a starting point, not a medical diagnosis, and it does not replace a visit with your own GP.

Three of your answers line up into one pattern.

The work still gets done. What has changed is the room around it. A hard week now takes most of the next one to clear, drive comes and goes rather than holding steady, and the strength you had two years ago is harder to keep hold of. These feed each other: less muscle means a smaller engine, a smaller engine means slower recovery, and a body that is slow to recover trains less, which costs more strength again.

None of this is unusual after 40, and none of it is broken. Think of a car that still gets up the hill, but in a lower gear than it used to need. The engine works. What has narrowed is the reserve it can call on.

Signs it is steady

A hard week clears by the next morning or two
Strength holds without a fight
Drive is much the same from one week to the next
The second half of the day gets as much done as the first

Signs it needs work

One hard effort costs you most of the week
Muscle is harder to hold than it was five years ago
Drive comes and goes for no reason you can point to
Output has quietly dropped over the years

02 · Three free things to lift it

Three changes you can start this Monday.

These come first because they are free, they are what any good plan is built on, and they can start this week. Each one targets one of the three things holding the score back. They are the first part of the path, and section 04 is the part that measures whether they went far enough.

Two strength sessions a week, covering every major muscle group.

Muscle decides how much load the body can take and how fast it clears it, and adults lose roughly 3 to 8 per cent of it per decade after 30 unless training gives the body a reason to keep it. Two sessions a week is the amount the UK Chief Medical Officers set for adults. Push, pull, hinge, squat, carry, and add a little weight when it starts to feel easy.

For holding strength

Three 25-minute walks a week, at a pace where you can talk but not sing.

That pace is the standard test for moderate effort. It is what two flights of stairs actually measure, and it drops faster with every decade after the thirties unless something keeps asking for it. Three walks is a starting point, not the target: the UK guidelines put the adult figure at 150 minutes a week, so build towards it rather than stopping here.

For everyday capacity

Wake at the same time every day, weekends included.

Recovery runs on a clock, and a fixed wake time is what sets it. In a study of nearly 61,000 UK adults wearing activity trackers, how regular their sleep was predicted long-term survival more strongly than how many hours they slept. Bedtime can move. The wake time should not.

For recovery between hard efforts

Give the walking and the wake time two weeks. Give the strength work six, because muscle answers on a slower clock than sleep does. The check below shows whether they have done their job, or whether measurement is what closes the gap.

After a few weeks of doing these consistently

Signs the changes are working

A hard session clears in a day or two, not a week
The same walk at the same pace feels easier
Drive holds steady right across the week
The weights you started with have started to move up

Signs the changes are not enough

Recovery still takes most of the week
Strength has not moved despite consistent training
Drive is still up and down
Six weeks in, the work is being done and nothing has shifted

If the left column is true, the base is working, and that is the right foundation to build the rest on. If the right column is true, it points to something underneath that only measurement can settle. Either way, the free discovery call is where you find out which of the two you are looking at, and how much capacity is actually there.

03 · A story like yours

How someone with a score of 62 turned it around.

The starting point. A man in his late forties in Newcastle upon Tyne, England came in with almost the same reading: a demanding job, still training twice a week, but one hard session now cost him most of the following week, and the weight he could move had been drifting down for two years. His score sat right around the middle.

First, the free steps. He started with the same three changes in section 02: two strength sessions a week, three 25-minute walks, and a fixed wake time. Within a month the walks were easier and the training was finally consistent.

Then, what the steps could not reach. The recovery time barely moved, so he booked the free call, and from there a blood panel. It measured what he could not read by feel: several of the markers behind strength, drive and output had drifted well below where they sit for most men his age.

The plan that followed. A doctor went through the panel with him line by line, kept the free steps, and built the rest from the numbers rather than from how he described his week, with repeat bloods at set points to check it was working. Over the next few months the recovery time came down, the training moved forward again, and his score climbed out of the middle.

The free steps did real work on their own. The panel showed the part he could not reach without measuring it.

04 · If you want to look deeper

How our clinic can help you.

Here is what we do, in plain words, and what each part is for. None start from a quiz.

The Advanced Hormone Screen

Our deep panel: 41 markers from one blood sample. It can be taken at home with a kit, at any of over 400 partner locations across the UK, or on a home visit if that is easier. It looks at a great deal that a short annual check-up never covers.

Why it fits your resultYour reading is about capacity, and capacity is the one thing a set of answers cannot settle. This is the step that replaces the estimate with a measurement.

Time with a GMC-registered doctor

Every panel is read back to you by a doctor, line by line, with enough appointment time to cover the results, what they mean and what you want out of the next year. Our doctors are UK trained, registered with the General Medical Council, and still working in the NHS.

Why it fits your resultA page of numbers is not a plan. This is where the panel turns into one, or into the news that nothing needs doing.

A plan that is checked, not left to run

If something does need work, the plan is written by the doctor and measured again on fresh bloods at set points rather than left alone for a year. A dedicated account manager stays with you the whole way, and support runs seven days a week.

Why it fits your resultRecovery and strength move slowly, so the only honest way to know whether a plan is working is to measure the same markers again.

Coaching, included

Access to personal trainers, nutritionists and coaches comes with the plan rather than being sold on top. The three changes in section 02 are exactly the kind of thing they help men hold on to past the first fortnight.

Why it fits your resultStrength that is harder to hold is a training and food question as much as anything else, and this is the part that keeps the free steps going.

None of these start from a quiz. The right next step is the free discovery call: ten to twenty minutes with the Alphagenix patient team, who look at your answers and say whether testing makes sense at all. Plenty of men leave with just the free plan and nothing to buy.

A note from the Alphagenix team

Martin, this is common, and one of the more workable results we see. Nothing here is broken. Your reserve has narrowed, and a narrowed reserve can be widened again. Start with the three changes above this week, because they are the foundation everything else is built on. What they cannot tell you is how much capacity is actually there, and that is what the call and the panel are for, with no pressure either way.

"Earlier this year I realised that I rarely shared my hormonal journey which made me think, how many other men out there are not sharing their stories, or worse, not receiving the help they need and the seed was planted for Alphagenix"

Ross Tomkins · Co-founder, Alphagenix · Newcastle upon Tyne, UK

05 · The next step

The reading is done. The next step is yours.

Start with the three changes in section 02. They cost nothing and begin the work this week. To find out how much capacity is actually there, the next step is the free discovery call.

Book your free discovery call

The discovery call is free and runs ten to twenty minutes. Nothing is prescribed or paid for on it. A clear next step, not a sales pitch.

Co-founded by Ross Tomkins · Newcastle upon Tyne, UK · CQC registered and regulated · Bloods before plans

- The Alphagenix team

Your score, the read, and this plan stay in the email this roadmap arrived in. Reply any time to set up your call.