Extremely high priority
019.0
Morning sunlight
10–20 min outside, no sunglasses, within an hour of waking.
CostFree
Time10 min
EnergyEffortless
ImpactExtremely high
Browse
Everything, in one place.
Every intervention, product, article, collection, and biomarker: filterable, sortable, one page.
91 of 91
Extremely high priority
026.0
Sleep consistency
Wake within a ±30 min window, every day.
CostFree
Time-
EnergyModerate
ImpactExtremely high
Very important
Very important
Important
Important
Important
Important
Important
082.7
Emergency fund
A cash cushion turns a crisis into an inconvenience — the single biggest reducer of money stress.
CostNot spent, just parked
TimeOne hour, once
EnergyAutomate, then don't touch
ImpactHigh
Important
Important
112.3
Kill high-interest debt
Debt over ~8% is a guaranteed loss — paying it off returns the rate, risk-free.
CostFree (saves money)
TimeOne hour, once
EnergyMonths of discipline
ImpactHigh
Important
Important
142.3
Work outside
Take the laptop out for an hour. Daylight beats any office.
CostFree
Time-
EnergyEasy
ImpactModerate
Important
132.3
Automate your money
Willpower loses; automation wins.
CostFree
TimeOne hour, once
EnergySet and forget
ImpactModerate
Important
Important
162.1
4×4 intervals
Four 4-minute hard bouts at 90–95% of max heart rate, three easy minutes between, up to 3×/week on any cardio you like. In trials it raises VO2max about 1–1.5 METs in 6–10 weeks for people with an aerobic base — one of the fastest known fitness gains per week of training. Higher fitness is one of the strongest mortality correlates known; nobody has trialed the leap from eight weeks of this to living longer, and we won't pretend otherwise.
CostFree
Time~40 min/session, ~2 hr/wk
EnergyGenuinely hard
ImpactHigh — fitness, not proven lifespan
Nice to have
171.8
Protein
1g per lb of target bodyweight.
Cost$150+/mo
TimeMeal planning
EnergyModerate
ImpactVery high
Nice to have
181.7
Minimize ultra-processed food
In the only tightly controlled feeding trial, adults offered an ultra-processed diet passively ate ~500 kcal/day more and gained 0.9 kg in two weeks, and an 8-week free-living RCT found roughly double the weight loss on a minimally processed diet — that is the causal core, and it covers intake and short-term weight only. The larger claims (mortality +21%, diabetes +12%, depression) come from cohorts and are associations, not proof. Start with the worst offenders — sugary drinks, processed meats, packaged snacks — and shift toward short-ingredient-list foods, mostly by cooking more of your own meals.
CostGroceries run ~40% more per calorie
TimeShared with cooking at home
EnergySustained swaps vs cheap defaults
ImpactRCT: intake and short-term weight
Nice to have
Nice to have
Nice to have
Nice to have
191.5
Sunrise alarm
Fake a sunrise over the last 30 minutes of sleep — in winter-depression trials a 250-lux dawn matched 10,000-lux bright light. An addition for dark mornings, never a substitute for stepping outside.
Cost$25–120 once
TimeNone — one-time setup
EnergySet it once
ImpactReal, but winter-specific
Nice to have
231.4
Cook at home
The one lever that controls everything else you eat — it usually saves money, but it costs you 30–60 minutes a day, most days.
CostSaves money
Time30–60 min/day
EnergyPlan, shop, cook, clean
ImpactHigh
Nice to have
251.3
Screen at eye line
Raise the screen, separate the keyboard. Books work.
CostFree
Time10 min
EnergySet once
ImpactLow
Nice to have
241.3
Know your Big Five
The one personality test that predicts real outcomes — use it to route around your weak traits, not to feel seen.
CostFree (IPIP)
Time15 min, once
EnergyJust a questionnaire
ImpactLow on its own
Nice to have
Lower priority
Lower priority
Lower priority
310.5
Expressive writing
Write about what hurts, 20 minutes at a time, four times — the effect is real, and honestly small.
CostFree
Time20 min × 4, once
EnergyStaring at hard feelings
ImpactSmall but real
Nudge
10 air squats. Right now.
Takes 30 seconds. Resets blood flow to your brain. You'll sit back down sharper than you stood up.
Nudge
20/20/20: rest your eyes.
Every 20 minutes, look at something 20 feet away for 20 seconds. Your eyes weren't built for 12 hours of screen distance.
Extremely high priority
Top ChoiceLight Health
The single easiest upgrade for your sleep.
Cost$12
TimeNone
EnergyEffortless
ImpactHigh
ApoB
88 mg/dL
watch+6 vs prior
Better Sleep, No Sleep Aid
Fix the cause, not the symptom: circadian inputs that earn back your nights.
4 interventions · 1 product · 1 pieceOpen spread →
08
Nudge
Changed your bulbs yet?
Every room you spend time in after sunset should have amber bulbs. Bedroom, bathroom, living room. It's a $36 total investment for your whole home.
07
Intervention
Cool your bedroom to 65-68°F.
Core body temperature needs to drop 2-3°F to initiate sleep. A cool room accelerates this. The single easiest environmental change for deeper sleep.
Extremely high priority
Anew Sourcedcopperoral health
Top ChoiceOral Health
Removes 75% of mouth bacteria your toothbrush misses.
Cost$8.99
TimeNone
EnergyEffortless
ImpactHigh
Ambient
Cricket night.
Nothing but crickets and the occasional frog. Fall asleep to the oldest soundtrack on earth.
Reminder
Did you take your creatine?
5g in your morning water. Tasteless, mixes clean. The most-studied supplement on earth.
Intervention
Don't eat at your desk.
Step away for meals. 15 minutes minimum. Digestion needs parasympathetic activation. Eating while stressed means you absorb less and bloat more.
Reminder
Drink water. It's been a while.
If you have to think about when you last drank water, it's been too long. 16oz now. Your brain is 75% water. Dehydration hits cognition first.
Important
Best ValueNutrition
The dessert with a cocoa-flavanol dossier.
Cost$4–8
TimeNone
EnergyEffortless
ImpactModerate
Ferritin
44 ng/mL
goodflat
Ambient
Frog night.
Spring peepers and tree frogs. The sound of a healthy wetland at midnight. Better than any white noise machine.
HbA1c
5.2 %
good−0.1 vs prior
HDL-C
62 mg/dL
good+2
Intervention
Hey cutie. Time for bed.
Bedroom at 65-68°F. No screens. Consistent wake time matters more than consistent bed time, but both matter. These seals are already asleep. You should be too.
Intervention
Hey, early bird. Sun's almost up.
The seals are stirring. Get ready to step outside within the first hour of light. 10-20 minutes of morning sunlight is the single highest-leverage intervention we track.
Capture
How did you sleep?
Rate last night 1-10. Quick capture helps the algorithm learn what works for you.
hs-CRP
1.4 mg/L
watch+0.6
Intervention
Hydrate. Now.
16oz of water + electrolytes before your first coffee. Your body lost water overnight. Replace it before you caffeinate.
01
I Scored Every Health Intervention
Everyone else ranks health advice by whether it works. We rank it by whether it is worth what it asks of you — and that one change reorders the whole list.
LDL-C
112 mg/dL
watch+8
12
Lentils and rice, the workhorse
The cheapest real dinner we know: lentils, rice, and whatever frozen vegetables are in the drawer.
Intervention
Lights down. The seals approve.
Amber bulbs on. No screens in the last hour. Magnesium glycinate 300mg before bed. The seals don't have to worry about blue light. You do.
Reminder
Log your sleep.
How many hours? How did you feel waking up? Tracking is the first step to improving.
Nudge
Look outside. 60 seconds.
Step to a window or door. Focus on the horizon. It resets your focal distance and calms your nervous system. Your ancestors didn't stare at rectangles.
Reminder
Magnesium glycinate · 300mg.
30 minutes before bed. Crosses the blood-brain barrier. Calms the nervous system. Most people are deficient and don't know it.
Product
Magnesium glycinate before bed.
300mg, 30 minutes before sleep. Glycinate crosses the blood-brain barrier better than other forms. Calms the nervous system.
Intervention
Morning light window is open.
The most important 10 minutes of your day. Step outside, no sunglasses, and let the sun set your circadian clock.
Nudge
New recommendations, weekly.
Matrix scores, circadian science, and the interventions that actually moved the needle. Delivered when we have something worth saying.
Intervention
No more water after 9 PM.
Hydrating is critical, but timing matters. Drinking water in the last 2 hours before bed fragments your sleep with bathroom trips. Front-load your water in the morning.
Extremely high priority
Intervention
Protein window.
1g per pound of target bodyweight, spread across your meals. Your afternoon meal is where most people fall short. The seal's got a whole fish. You need the equivalent.
05
Put the screen where your neck already wants it
A laptop on a desk puts the screen about a foot below eye line, so you spend the day looking down. Raising it is free and takes a stack of books.
11
Salmon over rice, greens wilted in
The fish steams on top of the rice while it cooks. One button, one pot, ~30g of protein.
Intervention
Screens off. Last hour is yours.
The blue light from your phone suppresses melatonin for 90+ minutes after exposure. Read a book, stretch, or just sit. Your brain needs the signal that the day is over.
Product
Still using blue-light bulbs?
One $12 swap eliminates the wavelength that kills your melatonin. The Amber Evening Bulb is our #1 product for a reason.
Nice to have
Top ChoiceLight Health
Sunrise Alarm Lamp
$40–120Wake to light, not noise — especially in winter.
Cost$40–120
TimeNone
EnergyEffortless
ImpactModerate
09
The $3 Tool That Removes 75% of Mouth Bacteria
Tongue scraping, the most underrated 20 seconds of your morning.
10
The dump-and-walk chicken and rice
Five minutes of hands-on, then the cooker does the rest — about 35g of protein a serving, one pot to wash.
The Lazy Stack
Passive wins: set once, benefit daily, zero willpower on the line.
5 interventions · 2 productsOpen spread →
CollectionLight Health
The Light Health Curriculum
Why light is the most leveraged variable in your day: read, watch, act.
3 pieces · 2 interventions · 1 productOpen spread →
The Morning Stack
Five things in the first hour, in the order that they matter.
5 interventionsOpen spread →
Intervention
The seals are heading in. Wind it down.
Dim your lights and switch to amber bulbs. Blue light after sunset suppresses melatonin by up to 50%. Your body needs the signal that the day is ending. The seals already know.
Intervention
The seals are soaking it in. You should too.
Morning light sets your circadian clock for the next 24 hours. No sunglasses. Your eyes need the full spectrum. 10-20 minutes outside. The seals don't overthink it.
Extremely high priority
Top ChoiceMuscle & Strength
Third-party tested. Tasteless. Mixes clean.
Cost$16
TimeNone
EnergyEffortless
ImpactHigh
Nudge
Time to get your blood tested.
The interventions are only half the picture. Lab work tells you what's actually changing under the surface. We track 9 key markers.
Triglycerides
78 mg/dL
good−4
TSH
2.1 mIU/L
goodflat
Vitamin D
28 ng/mL
lowflat
Nudge
Walk break. 5 minutes.
Stand up. Walk somewhere. Your brain solves problems better when your body is moving. The 90-minute deep work block is over. Earn the next one.
Ambient
Wind down with calming sounds.
Let the day go. These playlists are designed for the last hour before sleep: no lyrics, no surprises, just sound that tells your nervous system it's safe.
02
04
Your screen is the reason you work indoors
Morning light ranks first on our whole list and costs nothing — and the thing that actually stops most people taking it is that they cannot see their laptop outdoors.
Content
Your screen is why you stay indoors.
Morning light ranks first and costs nothing. The usual blocker is a laptop you cannot read outside.
03
Intervention
Zone 2 window.
30-45 minutes of low-intensity cardio. Heart rate 60-70% of max. Walk, bike, or easy jog. The boring cardio that extends your life.
06
Zone 2: The Boring Cardio That Extends Your Life
Why slow cardio outperforms intervals for longevity.