Level A · Strong
Meta-analyses or multiple randomised trials in agreement.
Protein intake of 1.6–2.2 g/kg supports muscle growth
Backed by multiple meta-analyses of resistance-training studies.
HALEIssue Nº 01 · Nutrition & TrainingEvidence-led · Est. 2026
Evidence-based health, tailored to you
Stop guessing
about your body.
Start understanding it.
Get the fastest, most efficient results from nutrition and training you can actually trust — every recommendation is rated A–D for evidence, then tailored to the time, budget and effort you actually have.
Resistance training 2–4×/week builds muscleProtein 1.6–2.2 g·kg⁻¹·dayCreatine monohydrate 3–5 g daily7–9 hours of sleep aids recoveryMeal timing for hypertrophyDetox teas for fat lossZone 2 cardio improves VO₂maxSpot reduction of body fatCalorie deficit drives fat lossCaffeine 3–6 mg·kg⁻¹ pre-trainingProgressive overload is required for strength gainsOmega-3s support cardiovascular healthFibre intake reduces all-cause mortality riskCold showers may aid muscle recoveryWaist trainers permanently reshape your bodyVitamin D supplementation supports bone healthWalking 8,000+ steps lowers mortality riskIntermittent fasting vs daily deficit — equal fat lossHypertrophy training at 6–30 reps is effectiveFat-burning supplements replace diet and exerciseSleep 7–9 hours for optimal hormonal balanceProtein distribution across meals aids muscle protein synthesisStretching before lifting prevents injury — mixed evidenceStrength training preserves muscle mass with ageHair growth pills guarantee thicker hairProbiotics support gut microbiome diversityHydration impacts cognitive performanceFoam rolling may reduce delayed-onset muscle sorenessCompound lifts recruit more muscle mass than isolationSkin tanning pills protect from UV damageResistance training 2–4×/week builds muscleProtein 1.6–2.2 g·kg⁻¹·dayCreatine monohydrate 3–5 g daily7–9 hours of sleep aids recoveryMeal timing for hypertrophyDetox teas for fat lossZone 2 cardio improves VO₂maxSpot reduction of body fatCalorie deficit drives fat lossCaffeine 3–6 mg·kg⁻¹ pre-trainingProgressive overload is required for strength gainsOmega-3s support cardiovascular healthFibre intake reduces all-cause mortality riskCold showers may aid muscle recoveryWaist trainers permanently reshape your bodyVitamin D supplementation supports bone healthWalking 8,000+ steps lowers mortality riskIntermittent fasting vs daily deficit — equal fat lossHypertrophy training at 6–30 reps is effectiveFat-burning supplements replace diet and exerciseSleep 7–9 hours for optimal hormonal balanceProtein distribution across meals aids muscle protein synthesisStretching before lifting prevents injury — mixed evidenceStrength training preserves muscle mass with ageHair growth pills guarantee thicker hairProbiotics support gut microbiome diversityHydration impacts cognitive performanceFoam rolling may reduce delayed-onset muscle sorenessCompound lifts recruit more muscle mass than isolationSkin tanning pills protect from UV damage
§ 02 · How it works
Tailored to your real life — not Bryan Johnson's.
01
Tell us your inputs
Goals, current stats, time per week and budget. Two minutes, no fluff.
02
Get a prioritised plan
Your actions are ordered by impact. Do the highest-leverage step first, then the next — all matched to your effort and equipment.
03
Learn as you go
Tap any term to see the study behind it. Understand why, not just what.
§ 03 · What HALE offers
Teach me what to do — and why it works.
Peer-reviewed research, distilled into protocols you can actually follow.
Learn the science as you go
Tap any term — hypertrophy, progressive overload, gut microbiome — to learn what it means and see the studies behind it. A simplified interface with depth when you want it.
Built for your real constraints
Two hours a week or six? Gym or home? Tight budget or flexible? Your plan adapts to the time, effort and money you actually have — not the ideal.
§ 04 · The evidence scale
Every recommendation we make is backed by science.
Level B · Moderate
Randomised trials with minor inconsistency.
Creatine monohydrate improves strength output
Consistent RCT evidence; small variance in response between individuals.
Level C · Limited
Mixed findings or observational studies only.
Meal timing has a modest effect on hypertrophy
Mixed findings; total daily intake matters far more.
Level D · Anecdotal
Expert opinion or marketing claim — treat with caution.
Detox teas accelerate fat loss
No credible evidence. Marketing claim only.
§ 05 · What's inside
Starting with nutrition & training. More to come.
Nutrition & food
Available
Strength & muscle
Available
Sleep & recovery
Coming soon
Skin & hair
Coming soon