Guided Starter Plans
Pick a goal. Take action for 7 days.
Each plan is a simple, daily rhythm built from the herbs, foods, articles, and traditions already on this site — designed so you leave with a real habit, not just more reading.
Sleep Reset
Better Sleep in 7 Days
Fall asleep faster and wake up rested.
7 days · ~10 min/day
- A wind-down hour that actually works
- Two herbs and three foods proven to support sleep
- A consistent wake time that resets your rhythm
Start plan
Energy Reset
Steady Energy in 7 Days
Stop the afternoon crash and feel steady from morning to evening.
7 days · ~10 min/day
- Morning light + protein for steady energy
- Hydration and movement habits that prevent the 3pm crash
- One adaptogen you can use long-term
Start plan
Aging Well
Healthy Aging Starter — 7 Days
Add the highest-leverage daily habits for a longer, stronger healthspan.
7 days · ~10 min/day
- A daily plate built for longevity
- Movement, sleep, and connection rituals you can keep
- Two foods and two herbs with the strongest evidence
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Sharper Mind
Brain Health Starter — 7 Days
Protect memory, focus, and cognitive vitality across decades.
7 days · ~10 min/day
- MIND-diet foods on your plate every day
- Movement + sleep — the two strongest cognition levers
- A small daily practice that builds cognitive reserve
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Cardiovascular Vitality
Heart Health Starter — 7 Days
Lower cardiovascular risk with daily habits backed by decades of evidence.
7 days · ~10 min/day
- A daily plate proven to protect the heart
- 30 minutes of movement, every day
- Two foods and one herb with the strongest cardiac evidence
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A Calm, Capable Gut
Better Digestion in 7 Days
Reduce bloating, support a diverse microbiome, and digest with ease.
7 days · ~10 min/day
- 30+ plant foods this week — the gold standard for a diverse gut
- Fermented foods to feed friendly bacteria
- Eating rhythms that calm and reset digestion
Start plan