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Eating Aug 2025 (Score: 27.5/42)

  1. Refined Foods: 6 / 9
  2. Meal Quality & Balance: 6 / 9
  3. Fermented Foods: 4.5 / 4.5
  4. Water Intake: 5 / 7.5
  5. Meal Spacing / Fasting: 2 / 6
  6. Eating Before Bed: 4 / 6

Total Score: 27.5 / 42

Eat Link

Sleep Aug 2025 (Score: 17/25.5)

  1. Sleep Duration: 9 / 9
  2. Consistent Sleep Times: 5 / 7.5
  3. Sleep Through the Night: 3 / 9

Total Score: 17 / 25.5

Sleep Link

Movement Aug 2025 (Score: 17.5/31.5)

  1. Regular Movement: 2.5/7.5
  2. Post-Meal Activity: 2/6
  3. Resistance Training: 2.5/7.5
  4. Aerobic Training: 6/6
  5. High-Intensity Interval Training: 4.5/4.5

Total Score: 17.5/31.5

Movement Link

Light & Temperature Aug 2025 (Score: 9.5/22.5)

  1. Morning Sunlight: 4/6
  2. Sunlight Exposure: 1.5/4.5
  3. Artificial Light After Dark: 0/6
  4. Cold Exposure: 2/3
  5. Heat Exposure: 2/3

Total Score: 9.5/22.5

Light & Temperature Link

Eating Aug 2025 (Score: 23/42)

  1. Refined Foods: 9 / 9
  2. Meal Quality & Balance: 3 / 9
  3. Fermented Foods: 0 / 4.5
  4. Water Intake: 5 / 7.5
  5. Meal Spacing / Fasting: 4 / 6
  6. Eating Before Bed: 2 / 6

Total Score: 23 / 42

Eat Link

Sleep Aug 2025 (Score: 17.5/25.5)

  1. Sleep Duration: 9 / 9
  2. Consistent Sleep Times: 2.5 / 7.5
  3. Sleep Through the Night: 6 / 9

Total Score: 17.5 / 25.5

Sleep Link

Movement Aug 2025 (Score: 19/31.5)

  1. Regular Movement: 7.5/7.5
  2. Post-Meal Activity: 2/6
  3. Resistance Training: 5/7.5
  4. Aerobic Training: 0/6
  5. High-Intensity Interval Training: 4.5/4.5

Total Score: 19/31.5

Movement Link

Light & Temperature Aug 2025 (Score: 14.5/22.5)

  1. Morning Sunlight: 4/6
  2. Sunlight Exposure: 4.5/4.5
  3. Artificial Light After Dark: 2/6
  4. Cold Exposure: 3/3
  5. Heat Exposure: 1/3

Total Score: 14.5/22.5

Light & Temperature Link

Eating Aug 2025 (Score: 22/42)

  1. Refined Foods: 6 / 9
  2. Meal Quality & Balance: 3 / 9
  3. Fermented Foods: 0 / 4.5
  4. Water Intake: 5 / 7.5
  5. Meal Spacing / Fasting: 2 / 6
  6. Eating Before Bed: 6 / 6

Total Score: 22 / 42

Eat Link

Sleep Aug 2025 (Score: 14/25.5)

  1. Sleep Duration: 3 / 9
  2. Consistent Sleep Times: 5 / 7.5
  3. Sleep Through the Night: 6 / 9

Total Score: 14 / 25.5

Sleep Link

Movement Aug 2025 (Score: 23/31.5)

  1. Regular Movement: 7.5/7.5
  2. Post-Meal Activity: 4/6
  3. Resistance Training: 2.5/7.5
  4. Aerobic Training: 6/6
  5. High-Intensity Interval Training: 3/4.5

Total Score: 23/31.5

Movement Link

Light & Temperature Aug 2025 (Score: 16.5/22.5)

  1. Morning Sunlight: 4/6
  2. Sunlight Exposure: 1.5/4.5
  3. Artificial Light After Dark: 6/6
  4. Cold Exposure: 2/3
  5. Heat Exposure: 3/3

Total Score: 16.5/22.5

Light & Temperature Link

Eating Aug 2025 (Score: 26/42)

  1. Refined Foods: 9 / 9
  2. Meal Quality & Balance: 6 / 9
  3. Fermented Foods: 4.5 / 4.5
  4. Water Intake: 2.5 / 7.5
  5. Meal Spacing / Fasting: 0 / 6
  6. Eating Before Bed: 4 / 6

Total Score: 26 / 42

Eat Link

Sleep Aug 2025 (Score: 8/25.5)

  1. Sleep Duration: 0 / 9
  2. Consistent Sleep Times: 5 / 7.5
  3. Sleep Through the Night: 3 / 9

Total Score: 8 / 25.5

Sleep Link

Movement Aug 2025 (Score: 19.5/31.5)

  1. Regular Movement: 7.5/7.5
  2. Post-Meal Activity: 4/6
  3. Resistance Training: 2.5/7.5
  4. Aerobic Training: 4/6
  5. High-Intensity Interval Training: 1.5/4.5

Total Score: 19.5/31.5

Movement Link

Light & Temperature Aug 2025 (Score: 21.5/22.5)

  1. Morning Sunlight: 6/6
  2. Sunlight Exposure: 4.5/4.5
  3. Artificial Light After Dark: 6/6
  4. Cold Exposure: 2/3
  5. Heat Exposure: 3/3

Total Score: 21.5/22.5

Light & Temperature Link

Nutrition (Jan 2026)

  1. Meal Quality: 2/3
  2. Snacking: 2/3
  3. Hydration: 3/3

Total Score: 7/9

Eat Link

Sleep (Jan 2026)

  1. Duration: 1/3
  2. Quality: 3/3
  3. Consistency: 2/3

Total Score: 6/9

Sleep Link

Movement & Exercise (Jan 2026)

  1. Daily Movement: 0/3
  2. Strength Training: 2/3
  3. Zone 2: 1/3
  4. VO₂ max: 2/3
  5. Stability Work: 1/3

Total Score: 6/15

Movement Link

Light & Temperature Jan 2026 (Score: 0/22.5)

  1. Morning Sunlight: 0/6
  2. Sunlight Exposure: 0/4.5
  3. Artificial Light After Dark: 0/6
  4. Cold Exposure: 0/3
  5. Heat Exposure: 0/3

Total Score: 0/22.5

Light & Temperature Link

Nutrition (Jan 2026)

  1. Meal Quality: 2/3
  2. Snacking: 1/3
  3. Hydration: 3/3

Total Score: 6/9

Eat Link

Sleep (Jan 2026)

  1. Duration: 2/3
  2. Quality: 3/3
  3. Consistency: 1/3

Total Score: 6/9

Sleep Link

Movement & Exercise (Jan 2026)

  1. Daily Movement: 1/3
  2. Strength Training: 0/3
  3. Zone 2: 3/3
  4. VO₂ max: 1/3
  5. Stability Work: 2/3

Total Score: 7/15

Movement Link

Light & Temperature Jan 2026 (Score: 0/22.5)

  1. Morning Sunlight: 0/6
  2. Sunlight Exposure: 0/4.5
  3. Artificial Light After Dark: 0/6
  4. Cold Exposure: 0/3
  5. Heat Exposure: 0/3

Total Score: 0/22.5

Light & Temperature Link

Nutrition (Jan 2026)

  1. Meal Quality: 2/3
  2. Snacking: 2/3
  3. Hydration: 1/3

Total Score: 5/9

Eat Link

Sleep (Jan 2026)

  1. Duration: 3/3
  2. Quality: 2/3
  3. Consistency: 3/3

Total Score: 8/9

Sleep Link

Movement & Exercise (Jan 2026)

  1. Daily Movement: 1/3
  2. Strength Training: 2/3
  3. Cardio-Respiratory Training: 1/3
  4. Stability Work: 0/3

Total Score: 4/15

Movement Link

Light & Temperature Jan 2026 (Score: 0/22.5)

  1. Morning Sunlight: 0/6
  2. Sunlight Exposure: 0/4.5
  3. Artificial Light After Dark: 0/6
  4. Cold Exposure: 0/3
  5. Heat Exposure: 0/3

Total Score: 0/22.5

Light & Temperature Link

Nutrition (Feb 2026)

  1. Meal Quality: 1/3
  2. Snacking: 2/3
  3. Hydration: 1/3

Total Score: 4/9

Eat Link

Sleep (Feb 2026)

  1. Duration: 2/3
  2. Quality: 3/3
  3. Consistency: 1/3

Total Score: 6/9

Sleep Link

Movement & Exercise (Feb 2026)

  1. Daily Movement: 2/3
  2. Strength Training: 1/3
  3. Cardio-Respiratory Training: 2/3
  4. Stability Work: 0/3

Total Score: 5/15

Movement Link

Light & Temperature Feb 2026 (Score: 0/22.5)

  1. Morning Sunlight: 0/6
  2. Sunlight Exposure: 0/4.5
  3. Artificial Light After Dark: 0/6
  4. Cold Exposure: 0/3
  5. Heat Exposure: 0/3

Total Score: 0/22.5

Light & Temperature Link

Nutrition (Mar 2026)

  1. Meal Quality: 3/3
  2. Snacking: 2/3
  3. Hydration: 1/3

Total Score: 6/9

Eat Link

Sleep (Mar 2026)

  1. Duration: 3/3
  2. Quality: 2/3
  3. Consistency: 1/3

Total Score: 6/9

Sleep Link

Movement & Exercise (Mar 2026)

  1. Daily Movement: 0/3
  2. Strength Training: 2/3
  3. Cardio-Respiratory Training: 3/3
  4. Stability Work: 1/3

Total Score: 6/15

Movement Link

Light & Temperature Mar 2026 (Score: 0/22.5)

  1. Morning Sunlight: 0/6
  2. Sunlight Exposure: 0/4.5
  3. Artificial Light After Dark: 0/6
  4. Cold Exposure: 0/3
  5. Heat Exposure: 0/3

Total Score: 0/22.5

Light & Temperature Link

Nutrition (Mar 2026)

  1. Meal Quality: 2/3
  2. Snacking: 3/3
  3. Hydration: 1/3

Total Score: 6/9

Eat Link

Sleep (Mar 2026)

  1. Duration: 3/3
  2. Quality: 1/3
  3. Consistency: 2/3

Total Score: 6/9

Sleep Link

Movement & Exercise (Mar 2026)

  1. Daily Movement: 3/3
  2. Strength Training: 1/3
  3. Cardio-Respiratory Training: 3/3
  4. Stability Work: 0/3

Total Score: 7/15

Movement Link

Light & Temperature Mar 2026 (Score: 0/22.5)

  1. Morning Sunlight: 0/6
  2. Sunlight Exposure: 0/4.5
  3. Artificial Light After Dark: 0/6
  4. Cold Exposure: 0/3
  5. Heat Exposure: 0/3

Total Score: 0/22.5

Light & Temperature Link

Nutrition (Mar 2026)

  1. Meal Quality: 2/3
  2. Snacking: 3/3
  3. Hydration: 3/3

Total Score: 8/9

Eat Link

Sleep (Mar 2026)

  1. Duration: 1/3
  2. Quality: 1/3
  3. Consistency: 1/3

Total Score: 3/9

Sleep Link

Movement & Exercise (Mar 2026)

  1. Daily Movement: 2/3
  2. Strength Training: 2/3
  3. Cardio-Respiratory Training: 2/3
  4. Stability Work: 2/3

Total Score: 8/15

Movement Link

Light & Temperature Mar 2026 (Score: 0/22.5)

  1. Morning Sunlight: 0/6
  2. Sunlight Exposure: 0/4.5
  3. Artificial Light After Dark: 0/6
  4. Cold Exposure: 0/3
  5. Heat Exposure: 0/3

Total Score: 0/22.5

Light & Temperature Link

Nutrition (Mar 2026)

  1. Meal Quality: 2/3
  2. Snacking: 1/3
  3. Hydration: 2/3

Total Score: 5/9

Eat Link

Sleep (Mar 2026)

  1. Duration: 1/3
  2. Quality: 2/3
  3. Consistency: 3/3

Total Score: 6/9

Sleep Link

Movement & Exercise (Mar 2026)

  1. Daily Movement: 1/3
  2. Strength Training: 3/3
  3. Cardio-Respiratory Training: 1/3
  4. Stability Work: 0/3

Total Score: 5/15

Movement Link

Light & Temperature Mar 2026 (Score: 0/22.5)

  1. Morning Sunlight: 0/6
  2. Sunlight Exposure: 0/4.5
  3. Artificial Light After Dark: 0/6
  4. Cold Exposure: 0/3
  5. Heat Exposure: 0/3

Total Score: 0/22.5

Light & Temperature Link

Nutrition (Apr 2026)

  1. Meal Quality: 2/3
  2. Snacking: 3/3
  3. Hydration: 1/3

Total Score: 6/9

Eat Link

Sleep (Apr 2026)

  1. Duration: 2/3
  2. Quality: 1/3
  3. Consistency: 3/3

Total Score: 6/9

Sleep Link

Movement & Exercise (Apr 2026)

  1. Daily Movement: 3/3
  2. Strength Training: 1/3
  3. Cardio-Respiratory Training: 2/3
  4. Stability Work: 3/3

Total Score: 9/15

Movement Link

Light & Temperature Apr 2026 (Score: 0/22.5)

  1. Morning Sunlight: 0/6
  2. Sunlight Exposure: 0/4.5
  3. Artificial Light After Dark: 0/6
  4. Cold Exposure: 0/3
  5. Heat Exposure: 0/3

Total Score: 0/22.5

Light & Temperature Link

Nutrition (May 2026)

  1. Meal Quality: 2/3
  2. Snacking: 1/3
  3. Hydration: 3/3

Total Score: 6/9

Eat Link

Sleep (May 2026)

  1. Duration: 3/3
  2. Quality: 2/3
  3. Consistency: 3/3

Total Score: 8/9

Sleep Link

Movement & Exercise (May 2026)

  1. Daily Movement: 1/3
  2. Strength Training: 3/3
  3. Cardio-Respiratory Training: 1/3
  4. Stability Work: 2/3

Total Score: 7/15

Movement Link

Light & Temperature May 2026 (Score: 0/22.5)

  1. Morning Sunlight: 0/6
  2. Sunlight Exposure: 0/4.5
  3. Artificial Light After Dark: 0/6
  4. Cold Exposure: 0/3
  5. Heat Exposure: 0/3

Total Score: 0/22.5

Light & Temperature Link

Nutrition (May 2026)

  1. Meal Quality: 2/3
  2. Snacking: 1/3
  3. Hydration: 3/3

Total Score: 6/9

Eat Link

Sleep (May 2026)

  1. Duration: 3/3
  2. Quality: 2/3
  3. Consistency: 3/3

Total Score: 8/9

Sleep Link

Movement & Exercise (May 2026)

  1. Daily Movement: 3/3
  2. Strength Training: 2/3
  3. Cardio-Respiratory Training: 1/3
  4. Stability Work: 3/3

Total Score: 9/15

Movement Link

Light & Temperature May 2026 (Score: 0/22.5)

  1. Morning Sunlight: 0/6
  2. Sunlight Exposure: 0/4.5
  3. Artificial Light After Dark: 0/6
  4. Cold Exposure: 0/3
  5. Heat Exposure: 0/3

Total Score: 0/22.5

Light & Temperature Link

Nutrition (Jun 2026)

  1. Meal Quality: 2/3
  2. Snacking: 1/3
  3. Hydration: 0/3

Total Score: 3/9

Eat Link

Sleep (Jun 2026)

  1. Duration: 3/3
  2. Quality: 2/3
  3. Consistency: 1/3

Total Score: 6/9

Sleep Link

Movement & Exercise (Jun 2026)

  1. Daily Movement: 1/3
  2. Strength Training: 1/3
  3. Cardio-Respiratory Training: 1/3
  4. Stability Work: 3/3

Total Score: 6/15

Movement Link

Light & Temperature Jun 2026 (Score: 0/22.5)

  1. Morning Sunlight: 0/6
  2. Sunlight Exposure: 0/4.5
  3. Artificial Light After Dark: 0/6
  4. Cold Exposure: 0/3
  5. Heat Exposure: 0/3

Total Score: 0/22.5

Light & Temperature Link

Nutrition (Jul 2026)

  1. Meal Quality: 2/3
  2. Snacking: 3/3
  3. Hydration: 1/3

Total Score: 6/9

Eat Link

Sleep (Jul 2026)

  1. Duration: 2/3
  2. Quality: 3/3
  3. Consistency: 1/3

Total Score: 6/9

Sleep Link

Movement & Exercise (Jul 2026)

  1. Daily Movement: 2/3
  2. Strength Training: 3/3
  3. Cardio-Respiratory Training: 1/3
  4. Stability Work: 2/3

Total Score: 8/15

Movement Link

Light & Temperature Jul 2026 (Score: 0/22.5)

  1. Morning Sunlight: 0/6
  2. Sunlight Exposure: 0/4.5
  3. Artificial Light After Dark: 0/6
  4. Cold Exposure: 0/3
  5. Heat Exposure: 0/3

Total Score: 0/22.5

Light & Temperature Link

Nutrition (Jul 2026)

  1. Meal Quality: 2/3
  2. Snacking: 1/3
  3. Hydration: 3/3

Total Score: 6/9

Eat Link

Sleep (Jul 2026)

  1. Duration: 2/3
  2. Quality: 3/3
  3. Consistency: 1/3

Total Score: 6/9

Sleep Link

Movement & Exercise (Jul 2026)

  1. Daily Movement: 2/3
  2. Strength Training: 0/3
  3. Cardio-Respiratory Training: 1/3
  4. Stability Work: 3/3

Total Score: 6/15

Movement Link

Light & Temperature Jul 2026 (Score: 0/22.5)

  1. Morning Sunlight: 0/6
  2. Sunlight Exposure: 0/4.5
  3. Artificial Light After Dark: 0/6
  4. Cold Exposure: 0/3
  5. Heat Exposure: 0/3

Total Score: 0/22.5

Light & Temperature Link

Eating

Provide change statements for any of the below eating behaviours. For example, “I will aim to stop eating 3 -4 hours before going to sleep”

We have included your most recent scores to help inform which areas can be optimised.


Eating Jul 2026 (Score: 6/30)

1. How often do you eat diverse, whole-food meals that include adequate protein, a wide variety of vegetables and fruits, and healthy fats? : 2/3

2. Balanced Diet: 1/3

3. Fermented Foods: 3/3

4. Water Intake: 0/3

Total Score: 6

Eat Link Planning

Sleep

We have included your most recent scores to help inform which areas can be optimised.


Sleep Jul 2026 (Sxxxxxxcore 6/9)

1. 7-8 hours per: 2/3

2. Go to sleep at a consistent time: Rarely/3

3. Sleep through the night: Often/3

Total Score: 6

Sleep Link Planning

Movement & Exercise

We have included your most recent scores to help inform which areas can be optimised.


Movement Jul 2026 (Score 6/15)

1. Daily Steps (7,000+): 2/3

2. Post-Meal Activity: 0/3

3. Resistance Training (3–5x/week): 1/3

4. Aerobic Exercise (2–4x/week): 0/3

5. HIIT Sessions (1–2x/week): 3/3

Total Score: 6

Movement Link Planning

Light & Temperature

We have included your most recent scores to help inform which areas can be optimised.


Light & Temperature Jul 2026 (Score 0/12)

1. Morning/Evening Natural Light: 0/3

2. Sunlight on Skin (Safe Exposure): 0/3

3. Minimise Artificial Light After Dark: 0/3

4. Cold Exposure (e.g. cold showers): 0/3

5. Heat Exposure (e.g. saunas): 0/3

Total Score: 0

Light & Temperature Link Planning
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Note:

Getting the correct balance of macro and micronutrients is essential for optimal metabolic function, energy regulation, and satiety. Protein supports muscle synthesis and repair, fibre promotes gut health and digestive function, and healthy fats support hormone balance, brain function, and cardiovascular health.

Aim for 1.2–2.2 g/kg of protein per day, adjusted for activity level, age, and goals.

Target 30–50 g of fibre per day from fruits, vegetables, and whole foods.

Include healthy fats such as fatty fish, olive oil, olives, nuts, and avocado.

Note:

Frequent snacking on refined carbohydrates or added sugars causes repeated insulin spikes, increasing the risk of insulin resistance over time. Late night snacking is particularly impactful, as it can impair overnight glucose regulation and metabolic recovery during sleep.

Note:

Staying hydrated is critical for blood volume, circulation, thermoregulation, kidney function, and nutrient transport. Water needs vary based on body size, climate, and activity level. Most adults require 2.7–3.7 litres per day, and during prolonged exercise or heavy sweating, electrolyte replacement may be beneficial.

Note:

Sleep is essential for metabolic recovery, hormone regulation, and overall health. Maintain a cool (18–19 °C), dark, and quiet bedroom. Reserve your bed for sleep only and limit stimulating screens or stressful tasks in the 1–2 hours before bed.

Note:

Uninterrupted sleep is critical for recovery and metabolic health. Avoid late meals, alcohol, caffeine after midday, and large fluids close to bedtime, which can impair sleep quality and glucose regulation. Minimise environmental disturbances where possible.

Note:

Consistent sleep schedules stabilise your circadian rhythm, improving sleep onset and quality. Aim to keep your routine similar throughout the week, including weekends. Morning light exposure helps reinforce your internal clock.

Note:

Sedentary behaviour increases risk of chronic disease and all-cause mortality. Aim for 7,000+ steps per day and include short walks or light movement after meals to support glucose uptake into working muscle.

Note:

Strength training builds muscle mass, improves glucose disposal, preserves bone density, and helps prevent falls and maintain independence with aging. Include progressive overload by gradually increasing weight, sets, repetitions, or time under tension. Combine compound and isolation exercises, incorporate unilateral movements, and as you improve, include explosive/power-based movements to preserve fast-twitch muscle fibres. Aim to include strength training 2–4 times per week, based on ability and recovery.

Note:

Cardio-respiratory training improves mitochondrial function, cardiovascular health, metabolic flexibility, and overall aerobic capacity—key drivers of health span and lifespan. A combination of moderate-intensity aerobic training (Zone 2) and high-intensity interval training (VO₂ max) supports comprehensive cardio-respiratory fitness.

Zone 2: Sustained, steady exercise (typically 45–60 minutes) where speaking in full sentences is possible but slightly uncomfortable. Zone 2 training improves mitochondrial efficiency, fat oxidation, and overall metabolic health.

High-intensity interval training (VO₂ max): Short bouts of very hard effort (e.g. 4–6 × 4-minute intervals with equal recovery) that improve maximal oxygen uptake (VO₂ max), one of the strongest predictors of longevity.

As a general guide, aim for 2–4 Zone 2 sessions per week and 1–2 VO₂ max sessions, adjusting volume and intensity based on current fitness and recovery. When time is constrained, higher-intensity sessions can provide a more time efficient stimulus for improving cardio-respiratory fitness.

Note:

VO₂ max training improves cardiovascular fitness and the body’s ability to use oxygen, one of the strongest predictors of longevity. Intervals typically consist of 4–6 high-intensity 4-minute efforts with equal recovery periods, performed 1–2 times per week to avoid overtraining.

Note:

Stability, mobility, and flexibility work reduce injury risk, support joint health, and help you continue training consistently over time. Aim to include these practices 2–3 times per week, or more frequently as needed.