Mens Health Collective
The eight non-negotiable foundations of men's health, in one place. Take the audit. Find your weakest links. Build from the ground up.
8 quick questions. 90 seconds. You'll know your weakest foundation and exactly where to start - the moment you finish.
Your next move, your plans and every tool in one place.
Your profile, preferences and app settings.
Control what you hear about and when. Coach messages and payment alerts are always on.
Everything in this app is built around one job: doing the basics well, every day. Here is what each part does and how to use it.
Install the app on your home screen and turn on notifications so reminders actually reach you.
Anything not covered here, reach the team from Account, under Help & contact.
Everything that needs your attention across all clients.
One squad, one weekly target.
Add a photo and a display name, then opt in to appear on the community leaderboard - XP and weekly steps. You're hidden until you switch this on.
Yes-or-no questions across the 8 pillars of men's health. Your starting point is revealed the moment you finish.
10 questions · 90 seconds
Lowest so far. This could be the lever with the biggest payoff. Noted.
This shapes your calorie target and protocol priorities.
Used to calculate your calorie, protein and water targets.
In centimetres.
Age affects your metabolic rate and targets.
Used so your calorie and protein targets are calculated accurately.
Put a face to your name. Your coach sees it when they check in on your progress.
Weights, cardio or any structured activity counts.
The foundations only work if you actually do them. Tick each line to lock in. This is the bar to clear, and it's the last step before your home.
Take the audit to see your top 3 priority foundations.
Your top three priority foundations will appear here once you've completed the audit. Start the audit →
This is the lock-in you made when you started. Come back and re-read it any time you need to re-anchor. Four weeks. Daily. Honest. The list saves automatically.
For the next 4 weeks, I'm in.
Public commitment changes the equation. Drop a short intro in the brotherhood. Three lines is enough.
Your 8 non-negotiables. Tap one to see today's actions.
Eight non-negotiables. Every action below is something you can start today. No supplements required. No biohacks. Just the work.
If you've finished the audit, the foundations you scored lowest on are flagged below as priority cards. Start there.
Start here. How you breathe affects how you feel - stress, sleep and recovery. Most blokes mouth breathe at rest, mouth breathe in their sleep and have never trained their breathing.
Pick one or two and repeat them daily. These are tools, not a checklist.
App pick: Coherence Breath (use code 1A18A3 for a free 14-day trial), or iBreathe for a simple free option.
🌀Breathwork sessionsGuided practices in the app› 🧘Nervous System ResetsThe full breathing guide›Your nervous system runs the show. If it's stuck in fight or flight, nothing else works properly. Staying stuck in stress mode undercuts sleep, recovery and how you feel.
Sleep is where the repair happens. Your body repairs and your mind consolidates the day. Get this right and everything else improves faster.
Most men are chronically under-hydrated, and it changes how you feel day to day. Water alone rehydrates, but you also lose minerals - replacing them matters.
Real food. Enough protein. Animal fats. Limited alcohol. Two to four meals a day. The fundamentals do ninety percent of the work, every time.
You do not need to destroy yourself in the gym. Consistency and showing up matter more than intensity. Strength two to three times a week. Eight thousand-plus steps a day. At least one full rest day.
Your environment is either helping you heal or quietly making things worse. You do not need to fix everything. Pick one and begin.
You are not doing this alone. Research links chronic loneliness to health risks on par with heavy smoking. The community exists for a reason. Use it.
General nutrition guidance to help you filter recipes, not medical advice. Speak to a professional about any medical condition.
Your protocol
Your protocol
Stable, easy-to-digest fuel 30-90 minutes before training. Prevents fasted-training nausea, bile reflux, energy crashes and protein breakdown mid-session. Pick one option below based on time and appetite.
Spread it across the day, don't backload it before bed.
Salt your water if you sweat heavily or train fasted.
Drink more for illness, sauna, flights, or hot weather.
Taper off about 2 hours before bed so you're not up at 3am.
of your mix per glass of water
Your protocol
One of the fastest wins for sleep and evening calm. Bright and blue light late at night can make it harder to wind down and fall asleep. Hit both your phone and laptop and you remove most of it.
iPhone • Red Screen Hack
Laptop • Iris Software
If sleep onset is hard on a given night - elevated stress, racing thoughts, late training, late food - stack 2-3 of these to help you wind down.
The Baseline - Every Client
Personalised Additions
Your protocol
Why this matters: Reducing your exposure to certain synthetic chemicals (across body care, kitchen, home and water below) is a sensible, low-cost upgrade. Aim to swap one category per week rather than overhauling everything at once.
Conscious rest to reset and recover. We'll pick the right one for now.
Sharpen focus and steady your nerves in five minutes.
Sharp, distraction-free focus. Pop your headphones in.
🎧 Headphones required · use stereo earphones at a low volume
Educational wellbeing tool, not medical treatment. If you have epilepsy or a seizure disorder, check with your doctor before use. Never listen while driving or operating machinery.
Work in focused sprints with short breaks between. Optionally layer study beats over each focus block.
A focus aid, not medical treatment. If you have epilepsy or a seizure disorder, check with your doctor before using binaural beats. Never listen while driving or operating machinery.
Six anchors a day. Miss one? Show up tomorrow.
Win the first hour: light, water, food. In that order.
Wind down on purpose. The last hour decides your sleep.
Your coach is preparing your personalised protocol. Check back soon - it will appear here the moment it's ready.
How smooth was your digestion this week?
Tap any score to change it.
A 90-day program built entirely around your biology. Comprehensive bloodwork, personalised protocols and direct time with Nathan, inside a small, high-accountability group.
Application based. A small, high-accountability intake.
The clearest first step. A full panel read against functional ranges, then a personalised protocol built one-on-one with Nathan.
Your entry point to working with Nathan.
Please note: Access to this application is tied to your active Mens Health Collective community membership. If you leave, your login will stop working. Rejoin anytime. Your data stays preserved and your account reactivates automatically.
The foundations are not glamorous. They are not new. They will never trend. But they are the only thing that compounds. One off day does not derail months of work. What matters is the average across the week. Show up. Stack wins. Stay patient. The foundations always win.
Nathan May is not a medical doctor or registered healthcare professional. This app provides general health and fitness education only, not medical advice, diagnosis or treatment. You take part in any exercise, breathwork, nutrition or lifestyle changes at your own risk. Always check with your doctor first, especially if you have a health condition, take medication, or are pregnant. Full details, including the health disclaimer and limitation of liability, are in the Terms & Conditions and Privacy Policy.
Nathan May is not a medical doctor or registered healthcare professional. Everything in this app is general health and wellness education, not medical advice, diagnosis, or treatment, and results vary from person to person. Always speak to your doctor or a qualified health professional before making changes, especially if you have a health condition, take medication, or are pregnant or breastfeeding. Never ignore or delay professional medical advice because of something you have read or used here. If you think you are having a medical emergency, call your local emergency number.
A protocol built around your bloodwork, goals and check-ins is part of Inner Circle and bloodwork coaching. Your coach maps your phase, targets, supplements and focus areas, then updates them as you progress.
Already an Inner Circle or bloodwork client? Your protocol unlocks once your coach assigns access.