VT-01 / Everyday Movement
How Many Steps a Day Actually Matter?
Ten thousand is a memorable number, not a medical threshold. The useful target is the one you can repeat on a normal weekday and raise slowly.
Guide index
Ten guides for the week you are actually having.
Movement, sleep, stress, food, and habits. Start with the decision in front of you, not the most advanced-sounding topic.
Start here
Three to read first
VT-02 / Sleep & Recovery
A Consistent Sleep Window Beats Perfect Sleep
Sleep improves when the schedule is boring. Pick a wake time you can keep, set the window around it, and stop negotiating with the alarm clock.
VT-04 / Eating Well
The Balanced Plate Without Counting Calories
You do not need a food diary to eat well. A few proportions on the plate do most of the work, and they survive restaurants and busy weeknights.
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