Health Improvement Guru
Home
Nutrition
Protein & MacrosTargets that actually workWhole-Food EatingFrameworks, not meal plansSupplements (Cautious)What works, what’s noiseSpecial DietsKeto, IF, plant-based, evaluated
Fitness
Strength TrainingPrograms for real schedulesCardio & ConditioningHeart, lungs, longevityMobility & RecoveryMove better, hurt lessAt-Home & No-GymFull programs, zero equipment
Mindset
SleepThe single biggest leverStress & RecoveryHRV, breathwork, downtimeHabits & DisciplineBuilding things that stickFocus & CognitionAttention as a fitness skill
Editorial Method
How We Decide What’s True

Why we cite PubMed, ignore industry studies, and update guides quarterly when the research moves.

Read the standards →
Tier 1 · Free
$0 / forever
Weekly newsletter + free Health Improvement Checklist. No spam, unsubscribe in one click.
Tier 2 · Library
$47 / one-time
The full guide library bundled. Every nutrition, fitness, and mindset PDF, plus quarterly updates.
Tier 3 · Members
$19 / month
Premium guides, monthly Q&A, and the private community. Cancel anytime.
Tier 4 · Coaching
Custom · application
1:1 health improvement coaching. By application only. Limited slots per quarter.
Start Here · $47
Habit Stacking for Health: 30-Day Course

Build lasting health habits in 30 days using the stack method. 15 lessons, 4 modules.

$47
Core · $97
Energy & Vitality Blueprint

The 60-day system to fix your energy at the source: sleep, nutrition, movement.

$97
Flagship · $197
The Health Improvement System

Complete 90-day transformation framework. 8 modules, 34 lessons, completion certificate.

$197
Checklist
Health Improvement Checklist

The 12-point baseline we run every new reader through. Free download.

Calculator
Protein & Macro Calculator

Get your real protein target in 30 seconds. No supplement store affiliation.

Scorecard
Sleep Quality Scorecard

Score your sleep across 7 dimensions. Most people miss two of them.

Template
Habit Tracker Template

The minimal weekly tracker we use ourselves. Print or digital.

Free Download
Longevity Habits Checklist

The daily habits that add healthy years. Free checklist, instant PDF.

Free
Start Here · $27
The Longevity Blueprint Guide

The evidence-based guide to the levers that actually extend healthspan.

$27
Core · $197
Longevity Lifestyle System: 8-Week Program

The complete 8-week system: sleep, nutrition, movement and recovery, week by week.

$197
ArticlesAbout
Free NewsletterJoin Free →

Energy & Vitality Blueprint

The 60-day system to fix your energy at the source: light, caffeine, meals, movement, sleep, and stress — six modules pulled directly from the site’s own workbook structure.

Modules

Audit

Lessons

  • Why This Course Starts With Measurement Preview
  • Reading Your Own Audit Results

Light & Rhythm

Lessons

  • Morning Light and Your Internal Clock
  • Evening Dimming
  • Locking In a Fixed Wake Time

Caffeine & Meals

Lessons

  • Timing Caffeine for Steadier Energy
  • Building a Protein Breakfast
  • Watching the 3pm Window

Movement

Lessons

  • A Short Post-Lunch Walk
  • Two Strength Sessions a Week

Sleep & Stress

Lessons

  • Building a Wind-Down Routine
  • Using Quick Stress Resets

30-Day Plan

Lessons

  • Combining What Worked
  • Your Ongoing 30-Day Plan

Habit Stacking for Health: 30-Day Course
The Health Improvement System
Health Improvement Guru  ·  © 2026 All rights reserved.
PrivacyTerms