Here's a sneak peek inside LifestyleChain: the two paths through the program, the Health Check, the journey day by day — and how the book is built, with a taste from all five links.
Enter your details and the peek opens right away.
This is a sneak peek. As a participant, in the logged-in view, everything is there: the whole book, all 90 days, the quizzes, the Health Checks and your personal plan — with more information and more detail than we can show here.
The same five links, the same 90 days — two ways to walk them.
If you qualify, you get daily accountability coaching — a coach who's there every day until you reach your goal, completely free. The only thing we ask in return: when you get there, you help someone else in exactly the same way. That's how the chain grows, and how, together, we help many people — and have fun along the way.
If you'd rather go it alone, the tool guides you day by day through the whole program — and teaches you as you go, so you understand why and don't just follow a schedule. The knowledge stays with you. The lifestyle becomes yours. No expectation that you help anyone else.
The journey starts and is followed up with the Health Check: 40 questions about how you feel and seven body measurements. It's done on day 1, 30, 60 and 90 — so you see the change in black and white, not just feel it.
You answer the 40 questions and take the measurements. Now there's an honest baseline.
The Health Check is repeated. You compare against the start and see exactly what has changed.
The final measurement. The whole journey side by side — and your personal maintenance plan.
The results are saved in the tool, so you and your coach see the same picture.
The program is free and no purchase is required to take part. For the best results we do, however, run a needs analysis to work out whether you need a supplement — and if so, which one. The same principle as the rest of the program: we don't guess, we measure.
Questions about your diet, lifestyle and how you feel show whether a need exists, and which one. If there is none, that's where it ends.
If there is a need you buy the supplement, and it comes with a home blood test you take before you start on it.
If the test shows no deficiency, you get your money back under the supplier's right of return.
A second test is sent later on, so you can see how that specific low value has developed.
Any purchase is made from the supplier, under their return terms. Your place in the program is not affected by whether you buy anything or not.
Roughly every two to three days you get a new habit, in a deliberate order. The tool shows the day's task, explains why it works, and gathers your habits into a simple checklist that grows — clear and easy to follow, day by day. Here's what it can look like in the participant view:
A slice of the participant view. In the logged-in view there are also intros, quizzes, your own notes and your coach's follow-up.
The program is built on the book Lifestyle – Five Links to Good Health. Each link is an area of your life, and each link has five concrete actions you take on during the journey — simply and at your own pace. The principle is balance: breadth across all five links beats perfection in three, and most people aim for about three actions per link. Open the actions below for a taste of each.
Give yourself at least fifteen minutes a day — time that's only yours. Be a little selfish, shut everything else out, and do something that makes you feel good.
Why it matters: Your stress system was built for short bursts of danger — not for a life with the throttle down from morning to night. A quarter of an hour a day that's only yours presses the body's brake, the parasympathetic nervous system, and it shows: less stress, better sleep, steadier mood, and a calmer relationship with food. Often the people who say they have no time are the ones who need it most.
Make Sunday screen-free. Live offline one day a week.
Why it matters: The average person checks their phone over 200 times a day, and every notification starts a little reward loop in the brain — the same system involved in other addictions. A screen-free day each week breaks the loop, and many notice within a few weeks that sleep gets deeper and the mind gets quieter.
Every night, before you fall asleep, write down what went well during the day and what you feel grateful for.
Why it matters: One of the most well-studied tools in positive psychology: in studies, people who wrote down what they were grateful for felt markedly better and slept better — and the effect lasted for months. Three sentences before you sleep literally retrain the brain's spotlight to find what's working in your life.
Set aside time every day to practise stillness — at least five minutes.
Why it matters: Stillness isn't an exotic skill — it's something you had as a child that modern life un-taught you. The trick is the breath: when the out-breath is longer than the in-breath, the body's rest-and-digest mode switches on immediately. A few minutes a day is linked in research to lower stress, better sleep and sharper focus.
Eat one meal a day at the table — ideally in company, with no screens at all.
Why it matters: We demonstrably eat more in front of a screen — the brain barely registers the meal, so hunger returns sooner. And the togetherness isn't just pleasant: weak social ties are a health risk on par with well-known risk factors. A screen-free meal at the table gives you better digestion, right-sized portions and the people you care about — all at once.
Retrain your taste buds: clear the sugar out of the pantry and make it a habit to keep everyday food free of added sugar.
Why it matters: Your sense of taste isn't fixed — it's malleable, and right now the food industry is shaping it. In studies, people who cut back on sugar experienced the same dessert as noticeably sweeter after just a few months. And most importantly: type 2 diabetes is the end of a long process, not a bolt from the blue — it can be influenced long before.
Aim for at least five portions of vegetables a day — ideally in five different colours.
Why it matters: About 70 percent of the immune system's cells sit in and around the gut, and your trillions of gut bacteria live on plant fibre. When they're fed right they make compounds that dampen exactly the low-grade inflammation linked to many of our era's diseases. More colours means more of the plants' thousands of protective compounds.
Get into the habit of eating all your food within a twelve-hour eating window.
Why it matters: After roughly twelve hours without food the body has switched to fat-burning, blood sugar is stable and insulin is low — a state it almost never gets to experience in our constant grazing. In studies, animals were given the exact same food in different-length eating windows, with wholly different results: same calories, less fat, more muscle.
Aim for eight glasses of water a day — about 1.2 litres.
Why it matters: A fluid loss of just a couple of percent of body weight measurably impairs both thinking and stamina — long before you feel thirsty. The afternoon slump and the nagging headache turn out, surprisingly often, to be exactly that. There's no cheaper health measure.
Try to avoid foods with more than five ingredients.
Why it matters: The figure that surprises most people: white bread produces a higher blood-sugar response than pure table sugar. Ultra-processed products aren't food that's been changed — they're constructions that resemble food, and they disrupt, among other things, the satiety hormone leptin, so "pull yourself together and eat less" becomes a doomed strategy. The five rule is enough: more than five ingredients, put it back.
Aim for at least 10,000 steps a day.
Why it matters: The health benefits start long before 10,000 steps — go from 3,000 to 7,000 and you've already banked most of them. And one study showed something striking: light movement spread across the day did more for blood sugar than one hard workout. Moving a little all the time beat training hard once.
Do some form of strength training twice a week.
Why it matters: Muscle is a forgotten organ: every contraction releases signalling molecules that dampen inflammation. After thirty, the inactive lose 3–5 percent of muscle mass per decade — and it's strength that decides whether you can rise from a chair at eighty-five. Two five-minute sessions in the kitchen a week are enough to turn the trend.
Find a form of HIIT that suits you — two ten- to fifteen-minute sessions a week.
Why it matters: Research shows the improbable: a ten-minute session with just a minute or so of really hard work can give effects on fitness and insulin sensitivity similar to three quarters of an hour of moderate training. Especially interesting: this kind of training is particularly effective against the dangerous belly fat — the kind that settles around the organs without showing in the mirror.
Do three to four "movement snacks" a day, five days a week.
Why it matters: Two minutes of movement right before a meal lowers the blood-sugar response of the whole meal — a hard-to-beat return on 120 seconds. And the deeper point: movement tied to play and joy lasts for decades. Movement tied to duty dies in January.
Do at least one glute exercise every day — and the whole set four times a week.
Why it matters: We sit around 70 percent of our waking hours, and the body's largest muscle group has literally fallen asleep — the brain has stopped using it, and the lower back picks up the tab. Four simple movements put the body in positions where the glutes have no choice but to wake up. Five minutes while the coffee brews.
Keep the bedroom completely dark — and free of TV and electronics.
Why it matters: Darkness is the very signal that starts the sleep hormone melatonin — and the brain registers light in the room even through closed eyelids. The beauty: this is the measure that takes no willpower at all. Fix the room once, and it works for you every night for the rest of your life.
Spend at least twenty minutes outdoors every morning — without sunglasses.
Why it matters: Your eyes deceive you: a "bright" room indoors rarely gives over 500 lux, while an overcast day outdoors gives around 10,000 — twenty times more. It's the morning light that sets the body's master clock, and a correctly set clock gives both steadier daytime energy and easier sleep at night. Twenty minutes outside is enough, even in November.
Begin your evening wind-down with a "Screen-free 90" as a fixed routine.
Why it matters: In one study, irregular sleep times produced the same effect as jet lag across two or three time zones — without the participants travelling anywhere. The body is a symphony of internal clocks, and the conductor is called regularity: the same wake-up time every day, and ninety screen-free minutes before you switch off.
Minimise everything that raises emotional tension before bedtime.
Why it matters: When researchers mapped what actually keeps people awake, one answer topped the list by far: brooding over what's done and undone — the to-do list. So it isn't life that disturbs your sleep, it's when you let it in. A simple boundary at 8 pm for email, finances and heavy conversations protects the evening's most important hours.
Make sure all the caffeine you drink is taken before lunch.
Why it matters: Caffeine has a half-life of five to six hours: the cup at 3 pm is still a quarter present when you go to bed. And even those who fall asleep without trouble pay for it — studies show deep sleep gets worse without you noticing. All caffeine before lunch is one of the simplest sleep wins there is.
Give the body the right fats, in the right balance. A healthy fatty-acid balance is the foundation of energy, recovery and long-term health — and an imbalance is surprisingly common without you noticing. In the program we don't guess: you find out where you stand, work deliberately on your intake of the right fats, and follow your journey to balance in black and white.
Why it matters: Every cell in your body is built from the fats you eat — the cell membranes are literally made of them. The modern diet has quietly shifted the balance, and an imbalance in the fatty acids is linked to exactly the low-grade inflammation behind fatigue and sluggish recovery. In the program we don't guess: you find out where you stand, correct it with the right fats — and see the journey to balance in black and white.
Help a few people you care about discover the balance in Lifestyle's links, just as naturally as you did.
Why it matters: Research calls it the protégé effect: the one who teaches learns the most. Even the expectation of having to explain something makes the brain process it more deeply — and the person who's just told a friend why sleep matters doesn't then go to bed at one with their phone in hand. In the end it comes down to identity: someone who is a person who helps others doesn't give up, because that would mean ceasing to be themselves.
Create your Mind Movie, watch it every morning, and let the brain do what it's built for: take you towards what it sees.
Why it matters: The brain is surprisingly bad at telling vivid imagination from real experience — in a classic Harvard experiment, pure mental practice reshaped the brain almost as much as physical exercise. Two or three minutes each morning and you're training for your future with the same method elite athletes use to win gold.
Once or twice a year, challenge yourself with a 72-hour fast — and give the body a chance to renew itself from within.
Why it matters: The body's own cleaning system — autophagy, where cells break down their worn-out parts and build anew from the material — was awarded the Nobel Prize in Medicine in 2016. But it only switches on when you pause eating. A longer fast once or twice a year is like an annual service: clear out the old, replenish with the new.
Do something that makes your heart sing every day. What's your first step — today?
Why it matters: In large studies, people who have ikigai — a reason to get up in the morning — live longer and suffer less cardiovascular disease. Four links keep you alive; the fifth gives you something to live for. And meaning isn't found on the sofa but in action: five minutes every day beats three hours once a month.
These are tasters — each action is in fact a whole chapter with the science behind it, examples and step-by-step guidance. As a participant you read the whole book in the logged-in view.
Apply to LifestyleChain — with a personal coach or on your own. Applying costs nothing.
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