Chapters
Welcome to SPARK™ — I built this to help you understand yourself, your habits and your health journey.
Whether you've joined through the complete RESET 3·2·1™ Programme or you're starting with SPARK on its own, this guide will help you set everything up correctly and get the most out of it.
I built SPARK around one simple idea:
Because before you can change a habit, you first need to understand it.
SPARK is your personal health companion, built around thirteen areas of your daily life:
But SPARK is more than a tracker. A traditional tracker collects information. SPARK helps you understand it.
Over time, your daily entries create your own personal health timeline — helping you recognise patterns, notice progress and make more informed decisions.
Before you begin, there's something I want you to understand.
I didn't design SPARK to tell you that you've been "good" or "bad." I've built enough systems in my time to know that one difficult day making you feel like you've failed helps no one — least of all you.
Your information is simply information. A high-scoring day gives you insight. A lower-scoring day gives you insight. A missed workout gives you insight. A craving gives you insight.
The goal is not perfection. The goal is awareness. Because when you understand your patterns, you can begin to change them.
SPARK and RESET work together, but they each have a different role.
SPARK helps you track your daily choices, recognise patterns, measure progress, and build a personal health timeline.
RESET 3·2·1™ explains why the framework works — Barry, Larry, insulin, and the science behind the structure. You'll find it covered in full in both Why Your Body Is Fighting You Now and the complete RESET 3·2·1™ Programme. If you haven't read either yet, the short companion primer Understanding the RESET 3·2·1 Framework covers the same ground.
SPARK shows you what is happening. RESET teaches you why it happens and how to change it. If you haven't read the framework primer, the book, or the programme, we'd genuinely recommend going back to one of them before Chapter 4 of this guide — the RESET Score will make far more sense once you understand what it's actually measuring.
The first time you open SPARK, a short welcome screen appears:
This is what unlocks your access and starts your cloud sync — it's not something to skip past. If you're not sure which you have, the access code was in your welcome email; otherwise your purchase email is enough on its own.
Before logging your first meal, there are a few setup steps worth doing — all of them live in Settings:
Once these are done, SPARK is ready to build your personal health record.
Your first few days are not about changing everything. They are about learning.
Think of this first week as gathering information. You are discovering what your current habits look like, when your energy changes, when cravings appear, what foods support you best, and how your lifestyle influences your wellbeing.
The most valuable information is honest information. Do not change your behaviour just because you are tracking it. First, understand where you are. Then you can decide where you want to go.
↑ Back to topBefore you begin tracking your journey, take a few minutes to personalise SPARK. Everything in this chapter lives in one place: Settings.
These first settings matter because they allow SPARK to understand your starting point and score your days accurately from day one.
Remember: SPARK is not designed to compare you with anyone else. It is designed to help you understand your own patterns.
This is the single most important number in SPARK — your food score is calculated from your total daily fat against this allowance.
In Settings, under Your Personal Fat Allowance, you have two options:
Set this once. It stays until you recalculate it — you don't need to touch it again unless your weight or activity level changes significantly.
Protein is essential for preserving muscle, especially during menopause. Under Your Daily Protein Target, choose the goal that matches you:
Your target then appears alongside your fat tracker every day on your Daily Page.
Further down in Settings:
Also in Settings:
Setup isn't quite finished until you've recorded where you're starting from — but this happens on the Body page, not in Settings. Head there next to log your starting weight, measurements, and a first progress photo under the Starting Measurements checkpoint.
Once your fat allowance, protein target, and starting measurements are all recorded, SPARK is ready to build your personal health record — properly, and accurately, from day one.
↑ Back to topYour Daily Page is where your RESET journey happens. This is your everyday check-in — the choices, behaviours and experiences that make up your life, captured one day at a time.
At first, it may feel like you are simply recording information. Over time, these daily entries become your personal health timeline.
If you haven't yet read Understanding the RESET 3·2·1 Framework, this is a good moment to do so — it explains the "why" behind everything you're about to log.
At the top of your Daily Page, ◄ Prev and Next ► let you move to any previous day — there's no limit on how far back. This works for everything on the page: meals, movement, sleep, deductions, all of it. So if you missed a few days, there's no need to lose that information — go back and log it properly once you're ready, rather than trying to squeeze several days' worth into today.
Your day begins with understanding what happened before it. Fill this in first thing each morning:
Sleep affects energy, mood, motivation, hunger and cravings. Recording it here helps SPARK — and you — connect how you slept with how the rest of your day goes.
RESET includes 3 meals, 2 snacks, and 1 overnight fast — the time between your last meal of one day and your first meal the next.
Extended fasting is entirely optional. The standard overnight fast is what the framework is built around; anything beyond that is your choice.
SPARK gives you five slots: Breakfast, Morning Snack, Lunch, Afternoon Snack, Dinner.
Tap into each box and type what you ate — suggestions appear as you type. Enter the fat (g) and protein (g) for each meal or snack.
Here's the part worth understanding properly:
Stay within your allowance, and your food score stays at the full 50 points. Go over, and 10 points come off for every 10g over:
It's not about the fat content of any single meal — it's your fat total for the whole day that decides where you land.
This is not about creating a perfect food diary. It's about learning from your own experience.
Under Movement, describe what you did and log either or both of the following — SPARK takes whichever scores higher:
Minutes at elevated heart rate — 10 points per 10 minutes, with no cap. This is uncapped deliberately: elevated heart rate means your body is genuinely working harder, so there's no ceiling on rewarding that effort.
Step count — scored on a tiered scale:
Steps are capped, because a high step count can just as easily mean a full day of low-intensity movement — pottering around the house, an amble round the shops — rather than sustained effort. It still counts, and counts well, but it's rewarded differently to genuine elevated-heart-rate activity.
Log whichever fits your day. A structured workout, a long walk, or simply a more active day than usual — all of it counts, and SPARK gives you credit for the version that scores higher.
Tap 20 min (+10pts), 30+ min (+20pts), or None. This sits on top of your movement score and recognises strength work specifically — maintaining muscle matters more, not less, as we age.
Anything eaten outside your 3 meals and 2 snacks — alcohol, sugary extras, confectionery — gets logged here, not in your meals.
Type the item name and its kcal, then tap +. SPARK deducts 10 points per 100kcal automatically. Alcohol is deducted separately at 10 points per unit.
This isn't a reprimand. If it's something sugary, it's likely keeping Barry busier for longer than your planned meals would have. Either way, it's also simply extra energy on top of what your day already accounted for.
Awareness here helps you see what you're really consuming, separate from your fat total.
Takes about 30 seconds, filled in each evening:
That last question carries its own small deduction if you tick yes — your body was designed to move, not sit still for hours at a stretch.
Tap the 30 Plants This Week bar to expand it and tick off what you've eaten against your weekly count. The aim isn't perfection — it's simply noticing the variety of plant foods across your week.
↑ Back to topYour RESET Score™ gives you feedback on your daily habits. It brings together the key behaviours tracked within SPARK and helps you understand your consistency over time.
Your score is not a judgement. It is information.
Your daily score is built from four parts, all covered in Chapter 3:
Then any deductions — extras eaten outside your meals and snacks, alcohol, or sitting 3+ hours — come off the total.
There's no fixed ceiling here, because your movement score has no cap when it's based on elevated-heart-rate minutes — the more sustained effort you log, the more points you earn. Add your nutrition (up to 50), resistance bonus (up to 20), and fast (10) on top, and most realistic days will land well below 150 — but the system itself doesn't stop you going higher.
Don't fixate on hitting any particular number. Consistency across all four areas is what matters, not maxing one out.
One day tells you very little. A week begins to show patterns.
Your Weekly Page — covered in the next chapter — brings together your total weekly score, your average, your best day, your streaks, and your consistency. This helps you move away from judging individual days and towards understanding your overall progress.
Your weekly total places you within one of five bands:
700+ — Exceptional Progress
You are demonstrating excellent consistency across your RESET habits.
600–699 — Excellent Progress
You are building strong routines and maintaining positive momentum.
500–599 — Good Progress
You are reaching a level where many people begin to notice meaningful improvements.
400–499 — Steady Progress
You're maintaining ground. This is a stable place to build from, not a step back.
Below 400 — Opportunity to Reset
This is not failure. It is information. It highlights where small changes may create a bigger impact.
SPARK tracks more than numbers. It recognises consistency.
Logging Streak — how consistently you're recording your journey, day after day.
Consistency Streak — days where you score 75+ points, tracked as an ongoing streak. This is a fixed bar, not a percentage — 75 is comfortably above the bare minimum, so this streak reflects genuinely strong days, not just scraping by.
Bounce-Back Power — this tracks how quickly you recover after a genuinely tough day. Specifically: if you score under 50 points on any day, SPARK watches the next two days. If either of them hits 70 points or higher, that counts as a bounce-back. So it's not asking "did you have a bad day" — everyone does. It's asking "when you had one, did you let it turn into two or three?" Recovering within 48 hours is what gets counted and celebrated here. It's arguably one of the most encouraging numbers in SPARK, because it turns a setback into evidence of resilience rather than failure — the metric only exists at all because you had a rough day and then didn't let it stick.
Total Awareness Days — every day you log something, however the day went, counts here. Every day you pay attention is a day you learn more about yourself.
Tracking is the beginning of your journey. Understanding is where transformation begins.
A single day can tell you what happened. A week starts to show you patterns.
Your Weekly Page brings together the last seven days automatically — your total score, your band, your average, your best day, and your streaks, all calculated from what you've already logged on your Daily Pages. There's nothing extra to fill in here.
On top of your daily totals, SPARK adds bonus points for two things, tracked across the whole week:
These sit on top of your seven daily scores, so they can meaningfully lift your weekly band even on a week where individual days weren't perfect.
This button only appears if you've joined the complete RESET 3·2·1™ Programme, which includes personal coaching. Tapping Send Report to Coach compiles your week's scores into an email, ready to send straight to your coach.
If you're using SPARK on its own, or with the Ask SPARK subscription, you won't see this button — it's specific to the coached programme, where someone is actually reviewing your weekly reports.
Numbers are useful, but sometimes seeing your journey helps you understand it differently.
SPARK Insights appear automatically once you've logged at least 7 days — there's nothing to switch on, they simply populate once there's enough data to find a pattern.
Use the Chart Month dropdown to view your current month or look back up to 3 months.
Weight Loss Progress and Inches Lost Progress charts populate automatically from what you've logged on the Body page — no separate entry needed here.
Day Rating and Morning Feeling charts do the same, pulling from your End of Day and Last Night entries.
This is where SPARK becomes particularly powerful. Pick any two metrics from the dropdowns — Daily Points, Day Rating, Morning Feeling, Exercise, Hot Flushes, Cravings, Wake Episodes, or Water — and SPARK plots them together on one graph.
The purpose isn't to diagnose. It's to notice. You might compare sleep and energy, stress and cravings, movement and mood, or fasting and how you rated your day. Sometimes the answer isn't hidden in one piece of information — it's hidden in the relationship between two.
Some of what you're comparing in the Wellness Overlay — hot flushes, cravings, wake episodes — comes from a different page entirely: your Activity Timeline. This is where that data actually gets logged.
Most trackers focus on isolated numbers. Your Timeline captures something different: your life as it happens, hour by hour.
The more consistently you log here, the more meaningful your Wellness Overlay comparisons become — you can't spot a pattern between hot flushes and sleep if the hot flushes were never recorded in the first place.
Beyond daily tracking, SPARK includes tools designed to support your body, your mind, and your moments of decision.
Cravings peak at 3–5 minutes. The PAUSE tool exists to help you wait them out — and it works for any strong feeling that could lead you somewhere you don't want to go, not just food cravings.
The value isn't in getting it "right." It's in creating a gap between the feeling and the reaction, so the next choice is a conscious one rather than an automatic one.
One of the biggest barriers to movement is often not ability. It's getting started.
No full workout required. Just one small action that gets your body moving.
This Week's Movement Stats — a running tally at the bottom of the page: how many Quick Wins you've completed, and how many Weekly Challenges, for the current week.
The Brain is a memory-matching card game, built around content that's actually useful to know.
It's not about getting everything right. It's about a couple of minutes of genuine mental engagement, with facts worth picking up along the way.
Use the search box, or pick a category from the dropdown — Vegetables, Fruits, Fish, Meats, Eggs, Cereals, Breads, Pasta, Potatoes, Nuts, Cheese, Dressings, Complete Meals, Biscuits, Sweets, Puddings, Coffees
Check something here before you log it on your Daily Page, if you're not sure what it'll cost you.
Your body tells a story. Sometimes the changes you make are visible on the scales. Sometimes they appear in measurements, photographs, strength, confidence, or the way your clothes fit.
The Body page is where SPARK tracks all of this.
You don't need every field filled in — record what you have, and add more at your next checkpoint.
Once you've saved at least two checkpoints, this table builds itself — showing Start, Month 1, Month 2, Month 3, and Final side by side, with a Lost column calculated automatically for each measurement. This is where you'll see the full picture: inches lost, changes in shape, progress the scales alone won't show you.
Three calculators live here, each independent of your saved measurements:
Your photos build into a Photo Timeline automatically. You can also select any two photos under Before & After Comparison to view them side by side — this doesn't have to be your very first and most recent photo, you can compare any two checkpoints you like.
Tracking your body isn't about creating pressure — it's about recognising progress in all the forms it takes: weight lost, inches gone, strength gained, confidence restored, habits changed, energy improved.
The scales are one measurement among several. This page was built to show you the rest.
↑ Back to topYour health is influenced by many factors — food, movement, sleep, stress, hormones, symptoms, life experiences. Often these are looked at separately. Your body doesn't experience them that way. The Health page brings them together in one place.
For personal logging only. SPARK does not interpret these values or provide medical advice — always discuss readings with your healthcare professional.
Recording morning and evening blood pressure separately, rather than just one reading a day, gives you a fuller picture over time — and something more useful to bring to a healthcare appointment than a single number.
This isn't about SPARK interpreting your treatment — it's about you having your own accurate record.
Supplements and anything bought over the counter won't appear on any prescription record, so this may be the only place they're tracked at all. And even for prescribed HRT or medication, having the date alongside how you were feeling at the time is useful in a way the prescription record alone isn't — 'my hot flushes settled about three weeks after my last dose change' is a much more useful thing to bring to an appointment than a vague sense that things got better 'sometime this year.'
Particularly useful during perimenopause, when cycles become irregular.
At the time, logging a cold or a bad week might feel like a small detail. Months later, being able to see how many times you were unwell, how long each lasted, and what else was happening around those dates becomes genuinely useful — both for your own pattern-spotting and for a healthcare conversation.
SPARK brings together information that's often scattered across notes on your phone, old diaries, or memory alone. None of these numbers diagnose anything.
Together, they give you — and, if you choose to share it, your healthcare professional — context. And context matters.
↑ Back to topThe longer you use SPARK, the more valuable it becomes. Your meals, movement, sleep, symptoms, measurements, and reflections all build into a personal health memory. Ask SPARK is where that memory becomes something you can actually talk to.
At the top of the page, choose how far back SPARK should search when answering you:
The longer you've used SPARK, the more insightful Full History becomes — a question asked in your first week can only draw on your first week, but the same question asked after six months of logging can surface real patterns.
A row of ready-made prompts sits above the input box — tap any of them to ask instantly:
Type anything into the box — SPARK already knows what you've logged, so you don't need to repeat it. For a quick question, that might just mean today's entries. For a pattern question like the one below, it means drawing on your history over weeks or months, however far back you choose under "How Much History SPARK Looks At."
This is a genuine example of the kind of thing you can ask. Tap Ask SPARK, or tap 🎤 to speak your question instead of typing it.
Tap Clear conversation whenever you want to start fresh.
Ask SPARK doesn't diagnose, and it doesn't replace medical advice.
What it does is organise everything you've logged — symptoms, lifestyle patterns, measurements, medication timelines — into something you can actually query, so you're better prepared for conversations with your healthcare professional, and better able to notice things about your own patterns that would otherwise stay buried in months of entries.
↑ Back to topYou've now seen everything SPARK has to offer — your Daily Page, your RESET Score, your Toolkit, your Body and Health records, and Ask SPARK holding it all together. What's left isn't a feature. It's a few honest things I want you to know before you begin.
One of the biggest mistakes people make when they begin tracking is believing they have to record everything perfectly.
You don't. I didn't design SPARK to expect perfection. It simply asks for honesty.
Some days you'll forget. Some days life will get in the way. Some days you'll make choices you're not proud of.
Record them anyway. Because SPARK isn't keeping score to judge you. It's helping you understand yourself.
During your first week, you may simply be learning where everything is. During your first month, you'll begin noticing patterns. After several months, you'll have something many people never have: a personal history of your health and habits.
Give yourself time. Awareness grows gradually.
Everything you record is part of your own journey — your measurements, your reflections, your symptoms, your progress. If you've logged in with your access code or purchase email, it's backed up automatically to the cloud, so it's there whenever you need it, on whichever device you're using.
Whether you use it for your own reflection, to ask Ask SPARK a question, or to support a conversation with your healthcare professional, it remains your story.
RESET has never been about changing everything overnight. It's about changing the next choice. The next meal. The next walk. The next pause. The next conversation with yourself.
Those small moments become habits. Habits become patterns. Patterns become transformation.
One day you'll ask SPARK a question about something that happened months — or even years — ago. And instead of trying to remember, SPARK will.
Because every meal you logged, every walk you took, every symptom you noticed, every photograph you captured, every journal entry you wrote, every challenge you overcame — became part of your story.
And stories have power.
If you haven't already, open Settings and set your fat allowance and protein target — everything else builds from there. Then head to your Daily Page and log today. That's it. That's the first entry in your personal health memory.
If at any point you'd like more than SPARK alone — a guided, coached path through the complete RESET 3·2·1™ Programme is there, for whenever you're ready for it.
Welcome to SPARK. Your journey starts now.
↑ Back to topBelow is a selection of the questions that come up most often — split into three kinds of "stuck," because they're not all the same problem. Some are technical, some are about making sense of what SPARK is showing you, and some aren't really about SPARK at all.
For anything technical, this chapter (or a real person) is the right place to look, not Ask SPARK. If nothing here solves it, email us at info@RESET321.com and we'll help directly.
I've forgotten my App PIN
Tap Forgot your PIN? on the lock screen. SPARK sends a fresh verification code to the email linked to your account — the same verification method used when logging in on a new device — and once you confirm it, your PIN is cleared and you're back in. You can then set a new PIN from Settings if you want.
(This only works because an email is now required before you can set a PIN in the first place — so there's no way to lock yourself out with no way back in.)
My access code isn't being recognised
Double-check it against your welcome email — access codes are case-sensitive. If it still isn't working, try checking your subscription by the email you paid with instead, under Settings > Access & Tier.
Ask SPARK says my subscription has lapsed
This means your Ask SPARK subscription specifically has ended — everything else in SPARK continues to work exactly as before. You'll see a banner with a link to subscribe or reactivate whenever you're ready.
I've switched phones or got a new device — is my data still there?
If you were logged in with your access code or purchase email, yes — your data syncs to the cloud automatically, and logging in again on a new device brings it all back. Log in the same way you did originally, then use Sync Now in Settings if anything looks out of date.
I want to delete my data
Go to Settings > Privacy > Delete My Data. This permanently removes everything you've logged, on this device and in the cloud. It cannot be undone, and it doesn't cancel any subscription or stop billing — you'll need to do that separately.
I missed a few days of logging — does that break anything?
No. Your Logging Streak resets, but nothing else is affected. And you don't have to just move on and leave those days blank — your Daily Page, Activity Timeline, and Journal all let you go back using ◄ Prev (or ◄ Yesterday on the Journal) to log them properly, however many days back you need. There's no limit, so nothing is ever really lost, just delayed.
SPARK isn't just a place to log numbers — it's designed to show you the story behind them. A few things come up often. Here's how to read them.
"I had a bad weekend and ruined everything"
No, you didn't. Open your week in SPARK and look at the actual total — not how the weekend felt, but what it added up to. Five decent days can carry two rough ones further than you'd think. The numbers usually tell a calmer story than the guilt does.
Quick tip: Log the bad days honestly. SPARK will do the maths so you don't have to do it in your head at 11pm feeling defeated.
"The scale went up this week"
This shouldn't really come up inside SPARK itself — weight is only recorded at your monthly checkpoints, deliberately. That's not a limitation, it's the design: daily or weekly weighing invites exactly this kind of panic over numbers that don't mean what they feel like they mean.
The RESET Programme steers you toward measurements, body fat, energy levels, mood, and how your clothes fit — because together, they tell a far truer story than one figure on a scale.
If you're weighing yourself more often than that anyway and watching it move around, know that none of what you're seeing is fat gain — it's water retention, hormones, salt, new exercise, poor sleep, or constipation, shifting day to day for reasons that have nothing to do with your progress.
If that's a pattern for you, the most useful thing isn't to interpret the number — it's to put the scale away between checkpoints and let your monthly measurement do the job it's actually built for.
Quick tip: If you're tempted to weigh in more often, use SPARK's measurement and trend view instead — inches and patterns tell the truth sooner, and won't send you into a spiral over something that reverses itself in 48 hours.
"I've hit a plateau"
Plateaus follow a rhythm — steady loss, a pause, then a drop. It's physiology, not failure.
Quick tip: Check your SPARK score trend over the full plateau period, not just this week. If your scores have stayed strong, the pattern is doing exactly what it should — give it time.
"I hate tracking everything"
Fair. But two to three minutes a day is the whole ask, and SPARK is built to make even that lighter — log simply, not perfectly.
Quick tip: Used consistently, SPARK starts doing the noticing for you — patterns in mood, energy, sleep, and food choices emerge on their own. That's the payoff for two minutes.
Some struggles aren't really about logging or numbers at all. SPARK can show you what's happening — but not always why. A few show up often enough to name here. If you recognise yourself in any of them, that's worth sitting with.
"I keep self-sabotaging"
This one is internal, and it's more common than most women admit. Often it isn't laziness — it's fear of change, or of what happens if this actually works.
This is exactly the kind of pattern that's hard to untangle alone with an app, but is a natural focus for the one-to-one coaching inside the Complete Programme.
"My partner or family is undermining me"
Treats "for you," comments about separate meals, "one won't hurt" — rarely malicious, often just discomfort with change. Still exhausting to navigate solo.
Working through how to have that conversation — and how to hold your ground without conflict — is exactly where personal coaching earns its place.
"I'm menopausal and nothing seems to work"
Slower metabolism, water retention, sleep disruption, mood swings — none of it is in your head, and none of it means change isn't happening. It usually just means a different pace and a different approach.
Pacing this properly, with someone who can adjust the plan around your specific stage and symptoms, is where the Complete Programme's coaching does its best work.
SPARK will always show you what's happening. Sometimes what you need next is someone to help you work out why — and what to do about it. That's what the Complete Programme is there for, whenever you're ready.
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