Credits & sources
Images
Photographs on this site are royalty-free images used under their license terms:
- Person walking along a misty tree-lined road in the morning light: photo by Erik, A van Dijk, Pexels (Pexels License). View original
- Person performing a one-arm dumbbell row in a gym: photo by Павло Ярмолюк, Pexels (Pexels License). View original
- Seared salmon on lentils with grilled asparagus and roasted tomatoes: photo by Chen Te, Pexels (Pexels License). View original
- Bright bedroom with white linens and a window overlooking green trees: photo by Lisa Anna, Pexels (Pexels License). View original
- Morning sunlight streaming in rays through tall pine trees in a quiet forest: photo by Edgar Pfandler, Pexels (Pexels License). View original
- Person rowing on an indoor rowing machine, hands on the handle: photo by Andres Ayrton, Pexels (Pexels License). View original
- Hiker with trekking poles walking up a leaf-covered forest trail in autumn: photo by Furkan Idrizi, Pexels (Pexels License). View original
- Fresh vegetables, herbs and a salad bowl laid out on a wooden counter ready for meal prep: photo by Vanessa Loring, Pexels (Pexels License). View original
- Woman in a sunny park checking her phone and wristband during a workout: photo by Ketut Subiyanto, Pexels (Pexels License). View original
- Person stretching with arms raised in front of a bright window at home in the morning: photo by Mikhail Nilov, Pexels (Pexels License). View original
Photos provided by Pexels. Illustrations are original artwork. App screenshots use made-up demo data.
Research cited
- Holloszy JO. Biochemical adaptations in muscle. J Biol Chem, 1967. Link
- Little JP, Gibala MJ et al. A practical model of low-volume high-intensity interval training. J Physiol, 2010. Link
- Robinson MM et al. Enhanced protein translation underlies improved metabolic and physical adaptations to different exercise training modes. Cell Metab, 2017. Link
- Storoschuk et al. Much Ado About Zone 2. Sports Med, 2025. Link
- Morton RW et al. Protein supplementation and resistance training. Br J Sports Med, 2018. Link
- Sutton EF et al. Early time-restricted feeding improves insulin sensitivity. Cell Metab, 2018. Link
- Buffey AJ et al. Interrupting prolonged sitting. Sports Med, 2022. Link
- Drake C et al. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med, 2013. Link
- Blume C, Garbazza C, Spitschan M. Effects of light on human circadian rhythms, sleep and mood. Somnologie, 2019. Link
- Singh A et al. Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial. Cell Rep Med, 2022. Link
- Spiering BA et al. Maintaining physical performance: the minimal dose of exercise. J Strength Cond Res, 2021. Link
- U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Link