Health Optimization Program
Your health,
optimized.
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Curriculum
Program Modules
Your complete health optimization curriculum — from essential foundations to advanced protocols.
⚠️ This content is for educational and informational purposes only and does not constitute medical, nutritional, or professional health advice. Individual results may vary. Always consult a qualified healthcare professional before making changes to your health routine.
Interactive Tools
Calculators & Checklists
Practical tools designed to turn knowledge into action — personalized to your numbers.
Sleep Cycle Calculator
Find your ideal bedtime based on sleep cycles and your wake-up goal.
Wake-up time
Target cycles
Ideal bedtime
| Cycles | Bedtime | Duration | Quality |
|---|
Daily Hydration Target
Your personalized daily water intake based on weight and activity level.
Body weight (kg)
Activity level
Your daily goal
Macro Calculator
Estimated protein, carb, and fat targets based on your goal.
Weight (kg)
Goal
Activity
Sex
Daily calorie target
*Estimate based on Harris-Benedict formula. Adjust based on your actual response over 3–4 weeks.
Where Should I Start?
A quick quiz to find your best entry point in the program.
Morning Routine Checklist
Build a powerful morning with habits that anchor your day. Progress saved automatically.
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Evening Wind-Down Checklist
Prepare your body and mind for deep, restorative sleep.
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Biomarker Reference Table
Common lab markers, standard reference ranges, and what "optimal" looks like in functional medicine. Always interpret with your physician.
| Marker | Standard range | Optimal target | What it measures |
|---|---|---|---|
| Fasting glucose | 70–99 mg/dL | <90 mg/dL | Carbohydrate metabolism, diabetes risk |
| HbA1c | <5.7% | <5.3% | 3-month average blood sugar control |
| LDL cholesterol | <130 mg/dL | <100 mg/dL | Cardiovascular risk (context matters — particle size, LDL-P) |
| HDL cholesterol | M: >40 / F: >50 mg/dL | >60 mg/dL | Reverse cholesterol transport, metabolic health |
| Triglycerides | <150 mg/dL | <100 mg/dL | Fat metabolism — strongly influenced by refined carbs & alcohol |
| TSH (thyroid) | 0.5–4.5 mIU/L | 1.0–2.5 mIU/L | Thyroid function — affects energy, metabolism, mood, weight |
| Vitamin D (25-OH) | 20–100 ng/mL | 40–70 ng/mL | Immunity, bone health, mood, muscle function |
| Ferritin | M: 30–400 / F: 13–150 ng/mL | 50–150 ng/mL | Iron stores — energy, cognitive function |
| hsCRP | <3 mg/L | <1 mg/L | Systemic inflammation — cardiovascular & metabolic risk marker |
| Vitamin B12 | 200–900 pg/mL | >500 pg/mL | Neurological health & red blood cell production — critical for vegans |
| Testosterone (M) | 300–1000 ng/dL | 500–900 ng/dL | Energy, libido, muscle mass, mood, cognitive function |
BMI & Body Calculator
Body Mass Index with contextual interpretation. Use alongside circumference measurements for a fuller picture.
Weight (kg)
Height (cm)
Waist (cm)
Sex
Your BMI
Weekly Workout Planner
Plan your training week visually. Click any slot to assign a workout type. Saved automatically.
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Favorites
Topics you've saved for quick reference.
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Daily Check-in
Wellness Journal
Track how you feel every day. Your trends reveal patterns no single data point can show.
Today's check-in
Notes (optional)
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7-Day Trends
Log at least 2 days to see your trends chart.
Recent Entries
Mindfulness
Meditation & Breathing
Guided breathing sessions and timers. Even 5 minutes daily measurably reduces cortisol and sharpens focus.
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Technique Reference
Your Practice
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