Stop reading about protocols. Start using them. Each tool is designed for immediate use—no signup, no ads, just implementation.
Generate a complete 7-day training schedule. Longevity, strength, hybrid, or endurance templates.
Generate a personalized testing schedule based on your age, budget, and health goals.
Build lasting habits with science-backed 66-day tracking. It takes 66 days, not 21.
Calculate your lung function percentile and estimated lung age based on FEV1 and PEF.
Calculate your grip strength percentile and mortality risk by age and sex.
Are you in the top 6.8%? Check all 5 metabolic health criteria.
Estimate your biological age based on functional fitness biomarkers.
VO2 max interval protocol: 4 min high intensity × 4 rounds with guided pacing.
Heat therapy timer with weekly tracking for longevity benefits.
Track your 200 min/week Zone 2 goal and daily steps for longevity.
Evaluate your sleep environment and habits against research-backed criteria.
Single-leg balance test for fall risk assessment and longevity fitness.
The fastest way to calm your nervous system. 2 inhales + 1 long exhale.
How long should YOU get morning light? Personalized by your location and weather.
Non-Sleep Deep Rest audio sessions. Free, ad-free, works offline.
Safe cold plunge protocols with temperature-adjusted duration guidance.
4-4-4-4 breathing pattern used by Navy SEALs for calm and focus.
Ultradian rhythm-based deep work timer with break reminders.
Calculate your personalized heart rate zones for longevity and performance.
Determine your daily protein targets based on lean mass preservation goals.
Each tool is part of a complete, research-backed protocol with step-by-step implementation guides.
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