Morning Primers
Sunlight & Hydration
90 seconds outdoors, 500 ml water + minerals, movement snack.
Holistic Health & Longevity
Live Longer, Live Better
Evidence-led routines, smart biohacks, and mindful self-care—designed to help you add quality years to your life.
10-min routines
Supplement guides
Sleep protocols
Daily Tracker
7.9 h
Sleep average
9,842
Steps today
52 bpm
Resting HR
A whole-life approach to longevity
We blend lifestyle medicine, biohacking insights, and compassionate self-care to create routines that are realistic—and sustainable.
Rooted in science
Curated studies and expert consensus—not hype.
Compassion first
Habits that honor your season of life.
Step-by-step
Daily, weekly, and monthly playbooks.
Data-aware
Use wearables without being ruled by them.
Build routines that stick
Short, high-impact habits backed by research and refined by real life.
Supplements
Minimalist Stack
Creatine, omega‑3, D3/K2, magnesium—personalize by labs.
Training
Strength + VO₂
2× full-body lifts, 2× zone‑2, 6×20s sprints weekly.
Recovery
Sleep & Stress
Wind‑down ritual, breath cadence 4‑7‑8, caffeine cutoffs.
Daily Vitality Toolkit
Adjust your inputs and see your projected vitality score update live.
78
Focus
Hydrate and step outside for light.
Tonight
No caffeine after 2 pm, 4‑7‑8 breathing.
Trusted by health seekers worldwide
From founders and parents to athletes and creators.
Latest from the journal
Curated guides that make complex science actionable.
Routine
The 7‑Minute Morning Primer
Light, water, movement: a trifecta to anchor your circadian rhythm.
Get the checklist
Supplements
Creatine for Everyone?
Benefits extend beyond lifting: cognition, bone density, and healthy aging.
Training
Zone‑2: Fatigue Proofing
How to find your zone and build an engine that lasts.
Let's personalize your path
Tell us a bit about you. We'll send a tailored 2‑week routine and simple next steps.