Health & Fitness Tools

📊

Biomarkers

Insulin Resistance Score

Estimate insulin resistance from common blood markers.

📈

Biomarkers

Cortisol Pattern Assessment

Assess your cortisol rhythm from symptoms and lifestyle.

🏅

Nutrition

Sport-Specific Nutrition

Nutrition recommendations tailored to your sport.

📍

Recovery

Pain Location Guide

Common causes of pain by body location and what to do.

🧘‍♀️

Psychology

Mindfulness Timer

Simple guided mindfulness meditation timer.

📚

Training

Compound Exercise Database

All major compound exercises with muscles worked and cues.

📖

Training

Isolation Exercise Database

Isolation exercises organized by target muscle group.

💤

Supplements

Sleep Supplement Stack

Evidence-ranked sleep supplements with proper dosing.

📊

Strength

Multi-Rep Max Table

Full rep max table from 1RM to 20RM with all major formulas.

⚖️

Strength

Relative Strength Calculator

Compare strength relative to bodyweight across all main lifts.

📈

Strength

Linear Progression Planner

Plan weekly weight increases for beginner linear progression.

🎯

Strength

Peaking Protocol

Plan a competition peaking week with volume taper and openers.

🟡

Training

Band-Assisted Pull-Up Guide

Select the right band assistance to progress toward unassisted pull-ups.

📈

Training

Progressive Push-Up Plan

8-week push-up progression from wall to full push-ups.

🧘

Recovery

Daily Mobility WOD

Generate a daily 10-minute mobility routine by focus area.

🌅

Recovery

Morning Routine Builder

Build an evidence-based morning routine for energy and focus.

🌙

Recovery

Evening Routine Builder

Build a wind-down routine for optimal sleep quality.

📋

Nutrition

Fat Loss Priority Checklist

Ranked list of fat loss strategies from most to least impactful.

📋

Nutrition

Muscle Building Priority List

Ranked strategies for maximizing muscle growth.

🛒

Nutrition

Healthy Grocery List

Pre-built grocery list organized by macro category.

🏷️

Nutrition

Nutrition Label Reader

Guide to reading and understanding nutrition labels.

📊

Body

Body Comp Tracker Template

Track body composition changes with measurements over time.

📸

Body

Progress Photo Guide

How to take consistent progress photos for accurate tracking.

🔓

Recovery

Chest Opener Routine

Open up tight chest and anterior shoulders from desk work.