Our Method
How we build your health plan
Your plan isn't a generic checklist. It's built from your answers to 68 specific questions, scored by what will move your health the most and how ready you are to do it, then sequenced into four manageable waves. Here's exactly how.
The core idea
Two things decide your order
Impact: what moves your health most
Every action carries an evidence-graded weight: how strongly it affects your long-term health, whether it's a “keystone” that improves several areas at once, and where it sits in the natural order of change. A daily soda habit and a missing supplement are not the same size, and your plan reflects that.
Readiness: how doable it is for you
A perfect action you'll never start helps no one. So we also weigh how easy each change is and how confident you feel about it. Readiness can float an easy, high-confidence win to the front, but it's deliberately capped so it never lets a trivial habit jump ahead of a genuine priority.
What we measure
Across four domains of health
Your assessment covers every part of how you live. We make sure your plan treats the whole system, not just the one thing that's easiest to score.
Metabolic & Nutrition
What you eat and drink: the fuel everything else runs on.
Physical Vitality
How you move: strength, cardio, and everyday movement.
Cognitive & Resilience
Sleep, stress, focus, and connection: your inner climate.
Environment
Light, nature, and the inputs around you all day.
How it's delivered
Four waves, four actions each
Your sixteen actions arrive as four waves. You only ever start one wave at a time: when its habits feel automatic, the next wave opens. Most people move through one wave every few weeks, but the pace is yours.
Wave 1
Reset
Clear what's actively working against you: the biggest sources of inflammation, glucose swings, and poor sleep.
Wave 2
Nourish
Supply your daily raw materials: whole foods, protein, hydration, movement, and morning light.
Wave 3
Rhythm
Build timing and consistency: sleep and meal timing, training cadence, calm and focus.
Wave 4
Optimize
Fine-tune a working baseline: measurement, progression, and the advanced levers.
The guardrails
What keeps your plan honest
Fires first
Active harms you're far from fixing are guaranteed a spot in your first wave; readiness can reorder them, but never hide them.
Quick wins early
We reserve room for an easy, high-confidence win so your plan opens with momentum, not a wall of restrictions.
Balanced, not lopsided
A cap on how many actions come from any single domain keeps your plan treating the whole system.
Foundations before refinements
If an action depends on another being in place first, we sequence the foundation ahead of it.
Questions
Good things to know
Ready to see your plan?
Build your personalized Health Plan, and watch your first wave take shape.
Build my health plan