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Find your plan.
Start from where you are: a diagnosis, a number on your lab report, or a goal. Each one leads to a single plan.
By diagnosis
- A parent or grandparent had Alzheimer’s or dementiaHow to lower your dementia risk
- A parent or sibling had a heart attack youngHow to lower your heart-attack risk
- I have high blood pressure, diabetes or high cholesterol and want to protect my brainHow to lower your dementia risk
- I have insulin resistance, prediabetes or fatty liverHow to start intermittent fasting
- I have type 2 diabetesHow to put type 2 diabetes into remission
- I have type 2 diabetes or high blood pressure and want to protect my kidneysHow to protect your kidneys
- I have type 2 diabetes, prediabetes or insulin resistanceHow to eat low-carb properly
- I snore, and someone has seen me stop breathingHow to fix your sleep
- I’m postmenopausal and gaining weight around my middleHow to manage menopause weight gain
- I’ve been diagnosed with PCOSHow to manage PCOS through insulin
- I’ve been told I carry an APOE4 geneHow to lower your dementia risk
- I’ve been told I have chronic kidney disease, or “reduced kidney function”How to protect your kidneys
- I’ve been told I have fatty liver or high uric acidHow to quit sugar
- I’ve been told I have high blood pressureHow to lower your blood pressure
- I’ve been told I have insomniaHow to fix your sleep
- I’ve been told I have low muscle mass, sarcopenia, or low bone densityHow to build muscle after 40
- I’ve been told I have NAFLD, MASLD, NASH or MASHHow to reverse fatty liver
- I’ve been told I have prediabetesHow to reverse prediabetes
- I’ve had a gout attack, or been told I have goutHow to lower uric acid and stop gout
- My doctor says I need to lose weightHow to lose weight and keep it off
- My doctor says I’m insulin resistant, but my sugar is normalHow to reverse insulin resistance
- My doctor says I’m probably in perimenopauseHow to navigate perimenopause
- My doctor says my cholesterol is highHow to fix your cholesterol by fixing insulin
- My doctor says my heart risk is intermediate or highHow to lower your heart-attack risk
- My doctor says my testosterone is low or borderlineHow to raise testosterone naturally
- My doctor says my uric acid is high, but I’ve never had goutHow to lower uric acid and stop gout
- My periods are irregular and my testosterone is highHow to manage PCOS through insulin
- My ultrasound showed a fatty liverHow to reverse fatty liver
By your numbers
- A coronary calcium score above zeroHow to lower your heart-attack risk
- ALT or GGT a bit high on my blood workHow to reverse fatty liver
- Blood pressure 130/80 or higherHow to lower your blood pressure
- Blood pressure over 130 systolic in midlifeHow to lower your dementia risk
- BMI over 30, or over 25 with a growing waistHow to lose weight and keep it off
- Cycles longer than 35 days, or fewer than 8 periods a yearHow to manage PCOS through insulin
- eGFR under 60 mL/min/1.73 m²How to protect your kidneys
- Fasting glucose 6.1–6.9 mmol/L (100–125 mg/dL)How to reverse prediabetes
- Fasting insulin high, or HOMA-IR over 2.5How to start intermittent fasting
- FIB-4 score of 1.3 or moreHow to reverse fatty liver
- Grip strength under 27 kg (men) or 16 kg (women)How to build muscle after 40
- HbA1c 6.0% or higherHow to eat low-carb properly
- HbA1c 6.5% or higherHow to put type 2 diabetes into remission
- HbA1c between 6.0% and 6.4% (5.7–6.4% in the US)How to reverse prediabetes
- High fasting insulin or HOMA-IR, with PCOSHow to manage PCOS through insulin
- HOMA-IR over 2, or fasting insulin in the double digits (µU/mL)How to reverse insulin resistance
- Home readings averaging 135/85 or higherHow to lower your blood pressure
- I sleep under 6 hours most nightsHow to fix your sleep
- It takes me more than 30 minutes to fall asleep, three or more nights a weekHow to fix your sleep
- LDL over 2.6 mmol/L (100 mg/dL), or ApoB over 0.9 g/LHow to fix your cholesterol by fixing insulin
- LDL, ApoB or HbA1c creeping up since my periods stoppedHow to manage menopause weight gain
- Low HDL, or a TG/HDL ratio over 1.3 (mmol/L)How to fix your cholesterol by fixing insulin
- Lp(a) at or above 100 nmol/L (50 mg/dL)How to lower your heart-attack risk
- Morning total testosterone under about 10.4 nmol/L (300 ng/dL)How to raise testosterone naturally
- My cycle length now varies by a week or more, or I’ve skipped a periodHow to navigate perimenopause
- Triglycerides high and HDL low: TG/HDL over 1.3 (mmol/L), 3 (mg/dL)How to reverse insulin resistance
- Triglycerides over 1.7 mmol/L (150 mg/dL)How to fix your cholesterol by fixing insulin
- Triglycerides over 1.7 mmol/L (150 mg/dL)How to eat low-carb properly
- Triglycerides over 1.7 mmol/L (150 mg/dL)How to quit sugar
- Uric acid over 360 µmol/L (6 mg/dL)How to lower uric acid and stop gout
- Urine albumin-to-creatinine ratio (ACR) 3 mg/mmol (30 mg/g) or higherHow to protect your kidneys
- Waist more than half my height, but my weight is ‘normal’How to build a lean physique
- Waist more than half your heightHow to lose visceral (belly) fat
- Waist more than half your heightHow to reverse insulin resistance
- Waist over 102 cm (40 in)How to raise testosterone naturally
- Waist over 102 cm (40 in) for men or 88 cm (35 in) for womenHow to lose visceral (belly) fat
- Waist over 88 cm (35 in)How to manage menopause weight gain
By goal
- I crave sweets every afternoon and every nightHow to quit sugar
- I drink pop, juice or sweetened coffee every dayHow to quit sugar
- I eat the same as ever and my body has changed shapeHow to manage menopause weight gain
- I smoke, or just quit, and want to cut my heart riskHow to lower your heart-attack risk
- I wake at 3 am and can’t get back to sleepHow to fix your sleep
- I want a better lipid panel without starting with medicationHow to fix your cholesterol by fixing insulin
- I want fewer flares, or noneHow to lower uric acid and stop gout
- I want regular cycles, clearer skin and less unwanted hairHow to manage PCOS through insulin
- I want to avoid type 2 diabetesHow to reverse prediabetes
- I want to build muscle and feel like myself againHow to raise testosterone naturally
- I want to catch this before it becomes prediabetesHow to reverse insulin resistance
- I want to come off diabetes medicationHow to put type 2 diabetes into remission
- I want to get the fat out of my liver before it scarsHow to reverse fatty liver
- I want to keep my kidneys working and stay off dialysisHow to protect your kidneys
- I want to know my real risk, not just my cholesterolHow to lower your heart-attack risk
- I want to know whether hormone therapy is for meHow to navigate perimenopause
- I want to know which foods and drinks actually matterHow to lower uric acid and stop gout
- I want to look lean and athleticHow to build a lean physique
- I want to lose belly fatHow to lose visceral (belly) fat
- I want to lose belly fat after menopause without losing muscleHow to manage menopause weight gain
- I want to lose fat and build muscle at the same timeHow to build a lean physique
- I want to lose fat without counting caloriesHow to start intermittent fasting
- I want to lose fat without losing muscleHow to lose weight and keep it off
- I want to lower my diabetes risk with PCOSHow to manage PCOS through insulin
- I want to reduce or avoid blood pressure medicationHow to lower your blood pressure
- I want to sleep through the night againHow to navigate perimenopause
- I want to sleep well without needing a pillHow to fix your sleep
- I want to stay independent and strong into old ageHow to build muscle after 40
- I want to stay sharp as I get olderHow to lower your dementia risk
- I want to stop eating sugarHow to quit sugar
- I want to stop or reduce insulinHow to put type 2 diabetes into remission
- I want to try intermittent fasting and do it properlyHow to start intermittent fasting
- I want to try low-carb or keto without getting it wrongHow to eat low-carb properly
- I’m ‘skinny fat’: not heavy, but soft and not strongHow to build a lean physique
- I’m always hungry on low-fat dietsHow to eat low-carb properly
- I’m hungry all the time and snack all dayHow to start intermittent fasting
- I’m in my 40s, training the same and getting softer and slowerHow to navigate perimenopause
- I’m losing muscle and gaining fat, and my weight hasn’t changedHow to build muscle after 40
- I’m on (or thinking about) a weight-loss drug and want to keep the muscleHow to lose weight and keep it off
- I’m over 40 and want to get strongerHow to build muscle after 40
- I’ve lost weight before and it always comes backHow to lose weight and keep it off
- I’ve started losing words and names and want to act earlyHow to lower your dementia risk
- Low energy and low libido, and I want to fix the cause before considering hormonesHow to raise testosterone naturally
- My weight is fine but my waist keeps growingHow to lose visceral (belly) fat