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Free printable checklists, trackers and plans — with the research attached
Each one is a single job done properly: a checklist you can pin above the bed, a log you can keep on the fridge, a plan you can fold into a gym bag. Items that rest on a specific study carry its number, and each PDF pairs with a free tracker in the app, so the paper version and the phone version agree. No account, no email, no watermark.
Evidence-based sleep checklist
Fourteen changes to light, temperature, timing and caffeine that the research actually supports, plus a seven-night log to see which ones move the needle for you.
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16:8 fasting planner
A four-week ramp from a 12-hour overnight fast to a true 16:8, two hours at a time, with a 28-day log and the safety list most guides leave out.
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30 days of journaling prompts
One prompt a day for a month, built on the expressive-writing and affect-labelling research, moving from simply showing up to planning the next 66 days.
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Longevity blood panel
The fourteen markers worth asking your doctor for — including the four most standard panels skip — with what each one tells you and a sheet to track them over years.
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66-day habit tracker
A grid for up to three habits over the ten weeks the research says a habit takes, with the six rules that make the difference and a weekly reflection.
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Foundations 4-week plan
The app's free beginner plan on paper: three short bodyweight sessions a week, every movement illustrated, sixteen boxes to tick.
Get the planNone of these is medical advice, and none replaces a clinician who knows your history. The blood panel in particular is a list of questions to bring to your doctor, not a diagnostic tool.