SELF-EXPERIMENTS
Test a habit on yourself for 2–4 weeks
Free tool: plan a sauna, cold or sleep test
Tracked by Metrya Evidence-firstPrivate by designFree tools
Healthy aging comes down to a few things you can measure and train.
Fitness, daily movement, sleep and grip, plus what you eat and take. Check where you stand with a free snapshot, then pick one pillar to work on. No account, no hype.
Longevity snapshot · free Find your strongest and weakest pillar.
Use numbers from Apple Health or your Watch. Skip anything you don't know. You'll see two pillars, not a score.
Your strongest and weakest pillar show up here, each with why it matters and what to try next.
A snapshot, not medical advice. Talk to a clinician about health decisions.
See this in Longevity Arc →Four pillars, one free tool each.
Every pillar page explains why it matters, gives you a tool to check yourself, and suggests a few protocols to try.
Tracked by Metrya MOVEMENT · NEAT
Move more without finding extra time
Free tool: desk-walking NEAT calculator
Tracked by DeskWalker GRIP
Build grip with one bar and a doorway
Free tool: how long can you dead hang?
Tracked by Hang Tracker THE BIG PICTURE
See the trend over months, not days
Free tool: the Longevity snapshot
Tracked by Longevity Arc Metrya · the whole picture Everything you do, in one record: sleep, training, food, supplements.
One advisor reads all of it. Metrya keeps that record on your iPhone, so its AI advisor answers with your whole week in view.
- Wearables & Apple Health Any wearable that syncs to Apple Health, like Oura, Whoop or Garmin.
- Food & water Meals by text, photo or barcode. Water and caffeine in one tap.
- Supplements Your stack: dose, time of day, start date, and the days you skipped.
- Sessions & training Workouts, sauna, cold, breathwork and meditation.
- Life context Travel, feeling unwell, late meals, alcohol, daylight, allergies.
- How you feel Energy, mood, stress, soreness and focus check-ins.
- Medications & setup Medications, equipment and how you eat, shared with the advisor only if you choose.
- Your real schedule Nine to five, nights or rotating shifts, and how physical your work is. The advisor stops assuming a desk job.
Your record Stays on your iPhone No account. No Metrya server ever sees it.
The advisor Reads all of it at once On-device, or your own AI key.
What a single-metric app can say
"Your HRV dropped 12% this week."
True, and you already saw it on the chart. It names the change, not the reason. What a whole record makes possible
"Your HRV drops the week you restart magnesium, but only when you're travelling and sleeping under six hours."
A sentence like this needs supplements, sleep, travel and enough history to see it twice. Example for illustration. Nutrition & water · in Metrya Track food with Metrya
Log a meal by just saying it.
Type "two eggs and avocado toast", snap a photo, or scan a barcode. Metrya estimates calories, macros and micronutrients, and your meals sit in the same record as your sleep and training.
- Three ways to log. Plain words, a meal photo, or a barcode from Open Food Facts. Favourites and recent meals are one tap away.
- A clear daily picture. A calorie ring against your goal, macro bars, and a 7 or 30-day history of days on target.
- Water and caffeine. Log a glass in one tap, from the app or a Home Screen widget, and log each coffee so you know when your last one was.
- Food Reactions. Metrya looks for links between your meals and your nights in your own data, like eating close to bedtime, and labels how consistent each pattern is.
Barcodes and search words go straight from your phone to Open Food Facts. Meal photos are read by the model you choose: on-device, or your own AI provider.
Track food with Metrya Today · calories
Protein
Carbs
Fat
"Two eggs and avocado toast"
Chicken & rice bowlLunch · photo
Greek yogurtSnack · barcode
WaterOne tap per glass
Your stackToday
Pre-workout Beetroot (nitrate) 70 ml
Post-workout Creatine 5 g
Evening Magnesium 300 mg
Creatine · since you started Patterns, not proof. Travel and sick days left out.
Supplements · in Metrya Track your stack with Metrya
Taking something for performance? See if it does anything for you.
Creatine for strength, beetroot before a hard session, magnesium for sleep. Stack keeps your supplements in one place and lines them up against your own sleep, recovery and training data.
- Your whole stack. Pick from a catalog of 150 supplements or add your own, with dose, time of day and start date.
- One tap a day. Tick off a whole time of day at once, or log a skip with a reason. Reminders are there if you want them, off by default.
- Honest labels. Each supplement shows how well it's researched for its main purpose, and whether its effect can show up in daily data at all.
- Taken vs skipped. See how your data looked on days you took it, days you skipped, and since you started.
Track your stack with Metrya Want a method? Read how to test one supplement at a time.
AI advisor · in Metrya
An advisor with the full context.
Ask "why am I so tired this week?" and get an answer built from your numbers: last week's sleep, your training, what you ate, the supplements you skipped, and the flight on Tuesday. Not generic internet advice.
- Reads the whole record. Recent days in full detail, the weeks before as summaries, plus your profile and context.
- Knows your situation. Night shifts, a physical job, home equipment, allergies, and medications you choose to share.
- Asks about what you're looking at. A workout, a night, a chart or a report, and the answer refers to what's on screen.
- Turns advice into action. Make any suggestion a trackable commitment in one tap, or get reports daily or weekly.
Where it runs is your choice
On your iPhoneApple Intelligence or a downloadable model. Works in Airplane Mode. Your own keyClaude, OpenAI or Gemini. Calls go straight from your phone to the provider.
Either way, no Metrya server ever sees your health data. Why am I so tired this week?
Three things lined up this week
- You slept about 50 minutes less than your usual, mostly after Tuesday's late flight.
- Your last caffeine moved past 16:00 on four days.
- HRV has sat below your usual range since Wednesday.
The advisor can make mistakes. It's a wellness tool, not medical advice.
Works with the other apps
Each app tracks one thing. Metrya shows what it changed.
Log a habit in Metrya, like an earlier bedtime, a sauna routine or two hours of desk walking. Over 2–4 weeks it reads what your other apps wrote to Apple Health and shows how sleep, HRV, recovery and energy moved.
- 01DeskWalker logs your desk walks as Indoor Walks.
- 02Hang Tracker logs every hang as a workout.
- 03Metrya connects the habit to the result, for you only.
- 04Longevity Arc keeps the long view: 6–24 month trends and baseline drift.
No servers in between: the apps share only through Apple Health, with your permission. Coming soon to Longevity Arc: weekly Zone 2 and strength rings that DeskWalker walks and Hang sessions can count toward.
Protocols to try
Simple habits, what the research looks at, and how to see what they do for you.
SELF-EXPERIMENTS Tracked by Metrya
Sauna 3× a week
Three relaxed sessions a week, then check what moved in your sleep and HRV.
Tracked by Metrya MOVEMENT · NEAT Tracked by DeskWalker
2 hours of walking at your desk
Easy walking during calls and email. Two hours a day, without extra time.
Tracked by DeskWalker GRIP Tracked by Hang Tracker
Daily dead hang
A few short hangs from a doorway bar, every day. Track the seconds.
Tracked by Hang Tracker THE BIG PICTURE Tracked by Longevity Arc
Consistent bedtime
Same bedtime, same wake time, every day. Watch the trend over weeks.
Tracked by Longevity Arc From the blog
Longer reads on sleep, fitness, recovery and supplements.
Nutrition & Science The Gut-Brain-Longevity Connection: Science-Based Protocols for Optimal Health 
Health & Wellness Evidence-Based Strategies for Health, Longevity, and Wellness: A Guide for Working Parents with Young Children 
Fitness & Health Zone 2 Cardio: The Science-Based Guide to Building Your Aerobic Foundation The promise
Every app runs on your iPhone. No account.
The tools on this site run in your browser and store nothing.
Private by design
The apps keep your health data on your iPhone, with no account and no backend. They share only through Apple Health, with your permission.
Evidence-first
Every benchmark links to its source. If there isn't good evidence for a number, we don't show one.
No score or age estimate
The tools on this site show no health score or age estimate.