Long-game

Wellness insights

Five pillars synthesised into your weekly longevity protocol. Built from your habits, biomarkers, and goals.

Wellness pillars

78
Sleep
7.4h avg · 22% deep
84
Mind
Stress trending down
71
Nutrition
Protein 1.4g/kg
88
Movement
4 sessions this week
65
Light
12 min morning sun

This week's protocol

  • • Add 5-min cold exposure (×2)
  • • Front-load carbs in lunch window
  • • Magnesium glycinate, 200mg evening
  • • Outdoor walk 20 min · post-sunrise

Habit streaks

  • Morning sunlight (10 min)
    14 days
  • Cold shower finish
    9 days
  • Breathwork (6 min)
    21 days
  • Screen off 90 min pre-bed
    4 days
  • 1L water before noon
    18 days

Biological age

29.4
vs. chronological 32 · -2.6 yrs
204060