Habits & Practices
Evidence-graded behavioral interventions organized by category. No supplements needed. Just science-backed daily practices.
Light & Circadian
Use light to anchor your internal clock
Movement & Exercise
Structured physical activity for health and longevity
Morning exercise10-60 minutes· Daily
SStrong Evidence
Resistance training45-60 minutes· 3-4x per week
SStrong Evidence
Walking after meals10-15 minutes· After main meals
SStrong Evidence
Zone 2 cardio30-60 minutes· 3-5x per week
CCautionary
Stretching / mobility work10-20 minutes· Daily
AAdequate Evidence
Active recovery20-40 minutes· 1-2x per week
CCautionary
Breathwork
Breathing techniques for stress, focus, and resilience
Temperature Therapy
Cold and heat exposure for hormesis and recovery
Mind & Wellbeing
Practices for mental health, clarity, and emotional balance
Nutrition & Timing
When and how you eat matters as much as what
Sleep Environment
Optimize your bedroom and evening routine
Lifestyle
Other evidence-based lifestyle interventions