The Sigma Formula
The System That Makes Body TransformationFor Men Over 40 Automatic
A diagnostic system for men over 40. Five pillars. One score. The exact protocol your biology is asking for — and the calculated date you'll reach your goal. No more guessing. No more programs built for someone half your age.
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The Sigma Score is a free 10-minute assessment — sleep, stress, training, nutrition, supplements — that pinpoints the BIGGEST leak keeping you stuck: why the fat stays, why the muscle won't grow, why you crash by 3PM. You can't fix what you can't see.
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You've Been
Given The
Wrong Formula.
You've tried the diets. Bought the programs. Pushed through the early mornings, the meal prep, the supplements lined up on your kitchen counter like a pharmacy.
And yet — the fat stays. The muscle won't come. The energy you remember from your 30s feels like it belongs to someone else. You're working hard. Nothing is working back.
Here's what nobody in the fitness industry will admit: every program you've followed was built for a 25-year-old. Same workouts. Same macros. Same supplement stack. One-size-fits-all — dressed up with a different cover every January.
When you run someone else's formula through your biology — a biology that operates on different hormones, different recovery capacity, and entirely different internal chemistry after 40 — you get someone else's results. Or more accurately, you get nothing. And without understanding why, you blame yourself for it.
Any of this sound familiar?
These aren't signs of getting old. They're signs of a body that has never been given the right formula — one built around who you actually are, right now, with this biology and this life.
Every Program
You've Tried Was
Built For
Someone Else.
Not because the programs were bad. Because they were generic — designed for the average man, applied to every man, calibrated for none of them. After 40, you are not the average man. Your hormones have shifted. Your recovery works differently. Your body responds to entirely different inputs than it did at 25.
"The problem isn't that you're over 40. It's that you've been sending the wrong signals to your body — and calling it failure when the biology was never going to respond."
Too much cardio. Chronic endurance training raises cortisol and suppresses the very hormones that drive fat loss and muscle retention after 40. Yet every mainstream program prescribes more of it. The Sigma Formula prescribes exactly the right amount — calculated from your score, not a template.
Too aggressive a calorie deficit. Cut too hard and your body reads it as a threat — shutting down hormone production within days. Fat loss stalls. Muscle disappears. The formula calculates your precise deficit based on your metrics, your goal, and exactly where you are in the system.
Supplements in the wrong order. The supplement industry sells you the top of the pyramid before you've built the base. A man who hasn't fixed his sleep is wasting money on testosterone boosters. The Sigma Formula unlocks supplements progressively — only when your score says your body is ready to use them.
No way of knowing if it's working. You put in the effort, follow the program, and somewhere around week three you lose faith — because you have no score, no date, no feedback. Just effort disappearing into silence.
You've been handed a generic map and told it leads to your destination. It doesn't. It was never drawn for you.
Your Grandfather
Had Twice
Your Testosterone.
That's not rhetoric. Research confirms that men today carry roughly half the testosterone of men the same age 50 years ago. Not because of aging — because of how we live. The sleep we sacrifice. The chronic stress we carry. The generic programs that actively suppress the hormones we need most.
Testosterone in men over 40 controls far more than muscle and libido. It governs energy, mental clarity, fat storage, mood, drive, and recovery. When it's low — everything is harder than it should be. When it's optimised — the body responds to training, nutrition, and recovery the way it was always designed to.
The Sigma Formula was built around this biology. Every pillar directly controls testosterone. Fix the pillars — you raise the score. Raise the score — you reclaim the hormonal environment that makes your body change.
These numbers aren't destiny. They're lifestyle. And lifestyle can be recalculated — when you finally have the right formula.
The Sigma Formula reveals exactly why you're not making progress — then prescribes the right signals your body needs to progress. And calculates the exact date you'll hit your goal.
Not a program someone else followed. Not a template built for the average man. Your formula — calculated from your data, adapted as your body changes, and never the same for any two men.
For The First
Time — You'll Know
The Exact Date
You'll Get There.
Every program you've ever followed gave you one thing: effort. You put the work in and hoped for results. No score. No timeline. No way of knowing if yesterday's choices moved you forward or backward.
The Sigma Formula changes that completely. Once the Sigma Formula calculates your Sigma Score, it does something no other fitness system has ever done.
It gives you a date.
Based on your Sigma Score, your stated goal, and your weekly check-in data, the Sigma Formula calculates the specific date you will reach your personal fitness and health targets. Not a rough estimate. Not a motivational deadline. A calculation — the same way a GPS calculates your arrival time based on your current speed and route.
This is what your Target Lock looks like.
Not a marketing deadline. Not a guess. A calculation — derived from your Sigma Score, your stated goal, and your personal metrics. Follow your prescription and the date holds.
Stay consistent — the date moves closer. Two rough weeks — the date moves out. No judgment. Just math.
The formula starts from today. The longer the start is delayed, the further the date.
"The man who has a date fights harder than the man who only has a hope."— Christian Henning, Silver Fox Society
Most Books
Hand You A Plan.
This One Hands
You A Number.
Open The Sigma Formula and the first instruction is unusual. Before Chapter One. Before the philosophy. Before the science. Before a single training day.
Take your Sigma Score.
The assessment takes ten to twelve minutes and it is not a personality quiz. You will move. Push-ups to failure. A plank hold. Bodyweight squats. Resting heart rate. Then the questions about sleep, stress, nutrition, and supplementation that the formula needs to read your hormonal environment honestly.
You finish the assessment with three things in hand:
The composite of all five pillars, weighted by their direct impact on testosterone and body composition after 40. One number. No interpretation needed.
Your score places you in one of four levels. The level you sit in determines every protocol the book prescribes — sleep, stress, training, nutrition, supplementation. You don't choose your band. The score does.
The specific calendar date the formula calculates you can reach your goal — derived from your score, your stated goal, and your body composition. Hold the protocol most of the time and the date holds with you.
Only then do you read Chapter One. And every word of every chapter that follows is calibrated to those three numbers. Your Sigma Score. Your Band. Your Target Lock date.
No other fitness book on earth opens this way. None of them measure you before they speak to you. The Sigma Formula does — because a prescription written without a diagnosis is just a guess in a hardcover.
The Book Is
The Map. The
App Is The GPS.
When you get The Sigma Formula, you don't just get a book. You get a complete operating system — built to run on your phone, updated weekly, and calibrated entirely to you.
Every Sunday you answer four questions. The formula scores your five pillars — Sleep, Stress, Workout, Nutrition, Supplementation — and produces your Sigma Score. You see exactly which pillar is holding you back and by how much.
Based on your score, your goal, and your weekly data, the app calculates the specific date you will reach your target. It updates every Sunday. Stay consistent — the date moves closer. Fall off — the date moves out. No guessing. No hoping. A date.
Your score determines your band — Ignition, Building, Optimizing, or Elite. Your band determines your exact prescription for the week: how many workouts, what protein target, how many hours of sleep, which stress protocols. It updates as you improve.
Six questions. Two minutes. Every Sunday. The check-in reads the past seven days as they actually happened, then surfaces your weakest pillar as your single focus for the coming week — so you always know exactly where to put your energy next. Not motivation. Prescription.
Five Pillars. One Score.
A Prescription Built for You.
The Sigma Formula scores your body across five pillars — each weighted by its direct scientific impact on testosterone and body composition in men over 40. Together they reveal exactly why you're not progressing and produce the precise signals your body needs.
Sleep — The Testosterone Factory
70% of your daily testosterone is produced while you sleep. One lost hour costs 15% of that night's hormonal output. The formula fixes sleep first — because nothing else works until this does.
Stress — The Testosterone Off-Switch
Cortisol and testosterone are biochemical opposites. Every point your stress score drops, your testosterone rises. Every stress protocol in the system is a hormone optimisation protocol in disguise.
Workout — The Testosterone Signal
The right training raises testosterone. The wrong training destroys it. The formula prescribes the exact dose of volume, intensity, and frequency that maximises your hormonal response — without overtraining it away.
Nutrition — The Testosterone Kitchen
Testosterone is synthesised from fat and protein. Your diet is either building it or burning it. The formula calculates your precise macro targets weekly — and adjusts them every Sunday as your body changes.
Supplementation — The Multipliers
Supplements amplify what the other four pillars build. They unlock progressively as your score rises — because a supplement that does nothing at score 30 can be transformative at score 70.
The weightings are not arbitrary. They are based on the relative impact each variable has on testosterone production, body composition, and recovery in men over 40. Sleep is heaviest because 70% of your daily testosterone is produced in deep sleep. Stress is second because cortisol and testosterone share a precursor — chronic stress directly suppresses production. The math is the science.
These five pillars produce a single number — your Sigma Score. That score places you in one of four levels. Your level determines your complete prescription. Follow it consistently and your Target Lock date stops being a goal and starts being an inevitability.
For The First Time —
You'll Know Exactly
If It's Working.
Every other program leaves you guessing. You do the work, follow the plan, and hope something is happening. The Sigma Formula doesn't ask you to hope. It measures.
The formula sets specific, objective standards across all five pillars — calibrated to exactly where you are right now. Hit them consistently and your Sigma Score rises, your Target Lock date moves closer. Fall short and the formula shows you precisely where and by how much.
Every Sunday takes two minutes. Six questions — how many days you hit your sleep target, how many days you trained, how many days you hit protein, your stress level, your alcohol intake, and your overall adherence. The formula calculates. Your score updates. Your date moves. Simple enough to actually do. Precise enough to actually work.
Your Sigma Score places you in one of four levels — Ignition (0–39), Building (40–64), Optimizing (65–84), and Elite (85–100). You don't choose your level. Your score determines it.
Weekly habit standards — measured every Sunday0–39
40–64
65–84
85–100
Values shown for men 45–49. The assessment adjusts every benchmark in five-year brackets — 40–44 through 60+ — so a man at 55 is never measured against the standard of a man at 41. These benchmarks don't intimidate — they tell the truth. A man who can see the gap between where he is and where the Sigma Formula says he should be has something far more valuable than motivation. He has a target. And targets are what the Sigma Formula runs on.
The Silver Fox doesn't chase perfect. Perfect is a myth that makes men quit. 75% adherence is the floor. 90% is the goal. 100% is for people who've never had a real life.
Hit your standards most of the time — the formula does the rest. Miss a week? The Sunday check-in shows you. The score adjusts. The Target Lock moves. You don't start over. You pick up exactly where the math says you are and keep going.
The man who shows up 80% of the time for 12 months will always outperform the man who was perfect for 30 days and quit. This system was built for real men with real lives — and MOTT is the principle that keeps them in it.
The Formula Meets You
Exactly Where You Are.
Your Sigma Score places you in one of four levels. Your level determines your entire prescription — workouts, nutrition, supplements, sleep and stress protocols. All of it calibrated to your score. As your score rises, your prescription advances. The formula never leaves you without a next step.
Foundation first. Two training days. Sleep and stress locked in before intensity rises. The three minerals every depleted man needs on day one.
Progressive overload begins. Nutrition becomes the primary lever. Where most men over 40 start — and where the biggest visible transformations happen fastest.
Fine-tuning. Cold exposure and advanced fasting unlocked. Hormonal amplifiers added. Target Lock dates are close. The leaderboard gets competitive.
Peak performance for men over 40. New Target Lock set automatically. Bloodwork recommended. These men become the community's living proof of what's possible.
Five Parts. Seventeen Chapters.
One Complete System.
The Sigma Formula is organized around the way the system actually runs — diagnosis, mindset, biology, prescription, and the system that holds it together for the next twelve months. Each Part builds the one that follows.
The Formula — Chapters 1–5
The Mirror Never Lies. Why Everything Changes After 40. The Five Pillars. The Sigma Score. Target Lock. By the end of Part One you have a number, a band, and a date — and a clear understanding of why every program before this one was running the wrong math on your biology.
The Mindset — Chapters 6–8
It Doesn't Have to Be Perfect. It's Now or Never. MOTT — Most Of The Time. The adherence standard that acknowledges human reality while refusing to excuse consistent avoidance. Three chapters that decide whether the formula gets run for thirty days or twelve months.
The Pillars — Chapters 9–10
Testosterone — what's killing it and how to fix it. The 10 Commandments of Training Over 40. The biology behind every protocol the formula prescribes — so you know not just what you're doing, but why it works on a 45-year-old body in a way it never could on a 25-year-old's.
The Prescription — Chapters 11–14
Your Band. Your Protocol. The complete sleep, stress, training, and supplementation prescription for Ignition, Building, Optimizing, and Elite. Nutrition as the connective tissue of all five pillars. The full workout library. The Sunday Check-In that recalculates your score and your Target Lock date every seven days.
The System — Chapters 15–17
The Challenge — your formula run as a 30-day cohort with a coach and a leaderboard. The Standard — the community that holds the line all year. Your Target Lock — the closing argument that converts what you've read into what you're going to do.
Sleep loss. Chronic stress. Excess body fat. Alcohol. Sugar. Sedentary work. Endocrine-disrupting plastics. Overtraining. Under-eating protein. Vitamin D, magnesium, and zinc deficiency. Each one mapped directly to a pillar — so you know exactly which one is yours.
Always warm up. Form over weight. Listen to your body. No junk volume. Maximize recovery. Low-intensity cardio. Prioritize nutrition. Use the right rep range. Engage your mind. Make smarter exercise choices. The training rules that separate men who get stronger after 40 from men who get hurt.
See What You're
Getting.
Every page is built around your score. Clean layouts, clear protocols, and the science behind every decision — so you understand not just what to do, but exactly why it works on your biology.
Christian Henning
I built this formula because I needed it.
I was in my forties, standing in the bathroom after a shower, and I caught a real look at myself. The kind where you stop moving. I wasn't lazy. I'd been training for years. I was a certified personal trainer. I'd coached other men through transformations. And still — the evidence in the mirror said the formula I was running had stopped working.
For more than a decade I've watched the same thing happen to other men. They train hard. They eat reasonably well. They try program after program. The problem is almost never effort. It's the formula. They're running a program built for a 25-year-old's biology while operating in a 45-year-old's body. The math doesn't work.
The Sigma Formula is the system I wish I'd had at 40. Five pillars, precisely weighted around the hormonal reality of men over 40. A composite score that tells you exactly where you are. A Target Lock date that converts a goal into a deadline. And an adherence standard — MOTT — that acknowledges human reality while refusing to excuse consistent avoidance.
My mission is simple: help one million men over 40 reclaim their health, their hormones, and their lives. Not by working harder. By running the right formula.
"I've done every program you can name. Nothing ever told me when it would actually work. The Sigma Formula gave me a score, standards I could measure, and a date to aim at. I hit my Target Lock 11 days early. I didn't change that much — I finally had the right formula."
— Member, The StandardYour Best Body
After 40 Is
Already Inside You.
The Sigma Formula is the key. One score. Five pillars. Measurable standards. And the exact date you'll hit your goal — calculated from your biology, not someone else's template.
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