Method
The rules, in public
Here is how we think, in plain words: your lab's numbers, your everyday life, and a small plan you can actually keep. No guessing, no chatbot.
How we prioritise, in short
1. Compare. 2. Rank. 3. Choose up to three. 4. Plan four weeks.
- 1
Your lab's range decides
Each value is compared with the low and high your own lab printed. We do not use our own optimal ranges.
- 2
Rank by how far out and how much it matters
Values outside your range are scored by distance, your goal, activity, daylight, diet and season. The top score becomes your one priority.
- 3
Up to three actions, ranked by effect and ease
Actions that help most and are easiest to keep come first. Lifestyle and food go before supplements. Fewer than three is fine.
- 4
A four-week plan
The actions become a simple plan: at most three habits per week.
This needs no action
A value inside your lab's range is shown as 'in range', and nothing is suggested for it. If everything is in range, we say so plainly and suggest no fix. Not acting is a valid result.
We do not sell tests and we do not push supplements. A supplement is only named when a value is below your lab's range.
We use your lab's range, not ours
Reference ranges differ between labs and between countries. You type the low and high your lab printed, and that is what a value is judged against. If you leave the range out, the marker is marked unknown.
Empty means empty
A missing value produces "insufficient data" for that marker. We do not estimate, interpolate, or read numbers off a blurry photo without your confirmation.
Upload is a prefill, never a source of truth
If you upload a document, every extracted number appears highlighted and unconfirmed. Analysis is blocked until you have confirmed or corrected each one.
Priority is scored, not chatted
Each out-of-range marker gets a score from how far outside your range it sits, how relevant it is to your goal, your activity, daylight, diet and the season. The highest score becomes your headline.
Three actions, hard cap
More than three things is a list nobody follows. Supplement actions are always sorted behind lifestyle and food actions.
Lifestyle before pills
A supplement is only suggested when a marker is actually below your lab's range and no health flag blocks it. We name the nutrient. We do not build you a shelf of bottles.
Your blood can override your goal
If ferritin, hemoglobin, thyroid or blood sugar is meaningfully out of range, a weight-loss deficit waits and the program runs a foundation block first. In a dark season with low vitamin D, daylight comes before another supplement.
Doctor gate
Extreme values, or flags like kidney disease, liver disease or pregnancy, stop suggestions and show a clear line to see a doctor. If you report severe distress, no program is generated at all.
Text comes from structured findings
Conclusions are assembled from the facts the engine produced and filled into our own templates. No third-party medical article is pasted or paraphrased.
Extra virgin olive oil and unsweetened filter coffee fit a normal food pattern for many people. They are examples, not a treatment. You do not need to start drinking coffee.
Much of everyday movement happens outside a gym: a walk, a few flights of stairs, or getting up once during a film. These are examples for ordinary days, not a treatment or a workout plan.
Everyday guidance
A long life that stays yours
Most people who stay strong and clear-headed well into their eighties do a few simple things, consistently. Nothing extreme. Just good habits that quietly add up — and it is never too late to begin.
What we are aiming for
Keep your muscle, your memory and your independence, so you can keep doing the things you love, your way, for as long as possible.
- Protein at every meal
- Colour on the plate
- Water instead of sweet drinks
- Move daily, lift twice a week
- Sleep and good company
Our honest take on supplements
- We rarely recommend supplements first.
- Many people get more from sleep, strength training and cutting sweet drinks.
- If a supplement makes sense, it is because your own lab value points that way, and we will say so.
- We do not sell supplements and earn nothing from them.
Supplements with the best documentation, as support
Food, movement and sleep come first. If you and your doctor decide to add something, these have the most behind them.
Creatine monohydrate Good for muscle with training
Best documented as a support alongside strength training in older adults. Early evidence for memory. Considered safe for healthy people; check with your doctor if you have kidney disease.
Sources: ISSN position stand: creatine, Kreider 2017 · Chilibeck 2017, creatine in older adults
Vitamin D Strong where levels are low
Relevant across Europe, especially in the darker months and for older adults. Recommendations vary by country, mostly around 10–20 µg a day and often higher for older adults. Your own blood test shows if you need it.
Sources: EFSA 2016: vitamin D reference values · Helsedirektoratet: vitamin D (Norwegian example)
Vitamin B12 Strong for fixing a shortfall
Older adults absorb B12 from food less well. Useful when a result shows a shortfall.
Sources: NIH ODS: Vitamin B12
Omega-3 (EPA, DHA) A stand-in for fish
Relevant if you rarely eat fatty fish. Fish itself does the job well.
Sources: EFSA 2012: EPA, DHA and DPA safety
Magnesium Limited
Evidence for better sleep in older adults is small and of low quality. Not for everyone.
Sources: Mah & Pitre 2021, magnesium and sleep · EFSA: upper intake levels, magnesium
None of these treats or reverses established dementia. They can help prevent shortfalls and support a good lifestyle. Doses and details are in your Pro guide.
Sources: PROT-AGE, Bauer 2013 · Nordic Nutrition Recommendations 2023: protein · Helsedirektoratet: fish (Norwegian example) · WHO: Sugars intake guideline 2015 · WHO physical activity guidelines 2020 · AASM and SRS consensus, Watson 2015 · Holt-Lunstad 2010
General wellbeing information, not medical advice. Talk to your doctor before changing your diet or starting supplements, especially with kidney disease, medicines or pregnancy.
Why we built this
Most people already have lab results. What they usually lack is a next step they can keep — not a clinic, not a lab, and not a confident chatbot. We use the ranges your own lab printed, cap it at three actions, and start with ordinary days: a walk, the stairs, sitting up instead of lying in the chair, daylight, food that looks like food. None of these ideas were invented here. They have appeared for years in research and ordinary care, in many countries. We only put a few of them in order, for one person. No promise to change public health, no guaranteed next test, no twelve supplements. If a value needs a clinician, that comes first. Our ambition is simple: that you leave with one clear thing to do this week.
What we are not
Not a doctor, not a clinic, not a lab. We do not diagnose, prescribe, or claim to treat any disease or condition. Nothing here replaces care from a health professional.
Read the full disclaimer