Habits, food, and supplements built around your goals.
It only takes two minutes.
Free to start. 30,000+ studies analyzed.
Two minutes. Your goals, routine, and constraints.
Habits, food, and supplements matched to your goals. Each one scored by the evidence.
Schedule habits. Order supplements. Your protocol updates as new research lands.
Every recommendation on this site links back to the studies behind it. No exceptions.
Transparency
Our Evidence Assistant draws on 40197+ analyzed papers to build your protocol. Every recommendation includes its evidence grade and the studies behind it.
"Studies show" is the most abused phrase in health.
Every recommendation here links to the specific paper, journal, sample size, and study type. Click through and verify it yourself.
Half of supplement users risk at least one interaction they don't know about.
We screen your full stack for conflicts, timing issues, and absorption blockers before you take anything.
That study you read in 2021 may already be outdated.
Our pipeline checks PubMed daily. When a new meta-analysis shifts the evidence, your protocol updates automatically.
3 supplements · 3 habits
Morning sunlight exposure
habitWithin 30 min of waking
Cold exposure
Weekly digest includes
New research findings
448 papers analyzed this week
Evidence grade changes
Know when the science shifts
Actionable takeaways
What changed and why it matters
A weekly summary of what changed in health science, which evidence scores shifted, and what you should know. No spam, no hype.
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Supplements and habits scored by research quality. Personalized quiz. Evidence Assistant. Calendar scheduling.
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156 evidence-based recipes, personalized meal plans, TDEE calculator, shopping lists, and food-supplement synergies.
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Connect Oura or Withings. Your sleep, recovery, and readiness trends become evidence-graded protocol suggestions, each one linked to the studies behind it.
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Upload your lab results to unlock a protocol built around your actual biomarkers. Personalized to what your blood shows, not just your goals.
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Take your protocol with you. Log habits, log doses, and review evidence on iOS and Android, in sync with the web.
When new research shifts the evidence, your protocol reflects it. Yesterday's science is already in the system.
Scoring informed by GRADE & Cochrane frameworks. Updated daily from PubMed, bioRxiv, and medRxiv. Database covers research from 2010 to present.
After waking
Morning exercise
habitAfter cold exposure
Vitamin D3
supplement5000 IU + K2 100mcg
Omega-3 (EPA/DHA)
supplement2g EPA/DHA
Creatine Monohydrate
supplement5g
Every answer is grounded in our graded research database. No invented citations. No 'sounds plausible' guesses. Knows your stack, names the grades.
Synergies you're missing, gaps in your stack, conflicts to avoid. Not just warnings — opportunities.
Simple daily check-ins. See how protocol changes correlate with how you feel over time.
14 days free. 30-day money-back guarantee. Cancel anytime.
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Upload your genotype data to unlock a protocol built around your DNA. Personalized to your genetic variants, not just your goals and bloodwork.
90%
of heart attacks trace to 9 modifiable lifestyle factors
INTERHEART study, 52 countries, 29,000 participants45%
of dementia cases are attributable to lifestyle factors
Lancet Commission 2024, 14 modifiable risk factors60%
of type 2 diabetes is preventable through lifestyle changes alone
Diabetes Prevention Program, 3,000+ participantsAs effective
Exercise matches medication for mild-to-moderate depression
BMJ 2024, network meta-analysis of 218 RCTs30%
reduction in cardiovascular events through diet optimization
PREDIMED trial, 7,447 participants over 4.8 years