Free tools
Tools for the practice.
Guides, reading lists, and frameworks you can use today. Everything here is free, science-backed, and designed to be useful — not to sell you something.
The starter practice
The five baseline habits that move the needle for almost everyone. Sleep, hydration, walking, protein, sunlight. What the research says, and how to actually do them inside a real week.
Download the guideSupplements, sorted by evidence
Which supplements have strong research behind them, which are marketing, and which are somewhere in between. Updated quarterly.
Download the guideWhat we actually read
Books, papers, podcasts, and newsletters that shaped this practice. No affiliate links. Just the things we go back to.
See the listThe 90-day check-in
A simple self-assessment framework for tracking what matters: sleep, energy, mood, recovery. No apps required — just honest answers and a pen.
Download the framework