Start with your weakest foundations from the Master Your Foundations Audit. Build from the ground up and move into optimisation as each area strengthens. The basics always win.
🎯
Take the audit first
Your top three priority foundations will appear here once you've completed the audit. Start the audit →
🎯Your plan lives in Next MoveOne focus pillar, three moves a week, built from your answers.›
After 4 weeks: Retake the audit and watch the bars shift. As your foundations strengthen, you'll move into bloodwork-driven optimisation - gut, hormones, energy.
Your Commitment
Lock in for the next 4 weeks
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.
I'll eat mostly whole foods. Real food most of the time.
I'll keep my daily routines. Morning and evening, most days.
I'll show up consistently. Four weeks. Progress over perfection.
0 / 3Locked in
One last move
Post your intro in the community
Public commitment changes the equation. Drop a short intro in the brotherhood. Three lines is enough.
Who you are (name, age, where you're at)Why you're here (the thing that pushed you to start)What you're locking in (your top priority foundation + your 4-week commitment)
Your 8 non-negotiables. Tap one to see today's actions.
🧱 The 8 Foundations
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.
01🫁
Master your breathing
Priority
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.
Action Points
Breathe through your nose
During the day, keep your mouth closed and breathe through your nose whenever possible.
Slow the exhale
On every breathing drill, focus on making the exhale longer than the inhale.
Use your ribs
Breathe into the sides and back of your ribs, not just your chest or belly.
Check awareness often
Several times per day, ask yourself: nose or mouth, fast or slow, tense or relaxed.
Before meals
Take 3 to 5 slow nasal breaths to switch digestion on.
During stress
Use 2 to 5 minutes of slow breathing to break the stress loop.
Train tongue position
Practise resting your tongue flat on the roof of your mouth during the day.
Support night-time breathing
Prioritise nasal breathing at night. Nasal strips can help. Mouth tape is optional and not for everyone - avoid it if you snore heavily or have sleep apnea, and check with your doctor first.
Breathwork Practices To Try
Pick one or two and repeat them daily. These are tools, not a checklist.
Slow Nasal Breathing
Inhale through the nose, slow and controlled. Exhale longer than the inhale.
Box Breathing (4-4-4-4)
Inhale 4s, hold 4, exhale 4, hold 4. Useful during stress or mental overload.
Alternate Nostril
Best in the morning or when feeling scattered. Helps settle the nervous system.
4-7-8 Breathing
Inhale 4s, hold 7, exhale 8. Strong downshift for stress and night-time use.
Buteyko-Style
Light, slow nasal breathing with reduced air volume. Builds breathing resilience.
Night-Time Downshift
Slow breathing with a long exhale before bed to help the body switch off.
Go deeper
App pick: Coherence Breath (use code 1A18A3 for a free 14-day trial), or iBreathe for a simple free option.
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.
Action Points
Slow your breathing on purpose
At least twice per day, slow your nasal breathing and lengthen the exhale.
Before every meal
Take 3 to 5 slow breaths before eating to signal safety and switch digestion on.
Interrupt stress when it shows up
When you feel wired or tense, pause for 2 to 5 minutes of slow breathing.
Reduce stimulants late
Pull back caffeine and nicotine in the afternoon and evening.
Get outside daily
Spend time outdoors with slow breathing, even if it is brief.
Create one quiet window
Build in time each day with no screens, no noise, no input.
Set boundaries
Choose a clear cut-off for work and screens so stress does not bleed into the night.
03🌙
Master your sleep
Priority
Sleep is where the repair happens. Your body repairs and your mind consolidates the day. Get this right and everything else improves faster.
Action Points
Sleep duration
Aim for 7-8 hours each night. Target bedtime: no later than 10:30pm.
Consistent sleep-wake schedule
Go to bed and wake at consistent times daily (e.g. 10:30pm-6:30am). Regulates your circadian rhythm.
Morning sunlight exposure
Watch the sunrise or get outside early. 10-15 minutes of sunlight within the first hour of waking.
Reduce blue light at night
Wear blue-light blockers after sunset. Minimise evening screen time.
Support nasal breathing at night
Mouth tape is optional and not for everyone. If you try it, use a small piece on the lips to encourage nasal breathing - but skip it if you snore heavily, have sleep apnea, or are congested, and check with your doctor first.
Cool the room
Aim for a cool bedroom (16-20°C). Use blackout curtains.
Eat earlier
Finish your last meal at least 2-3 hours before bed. Avoid heavy or sugary meals close to bedtime.
Build a wind-down
Set an alarm 1 hour before bed. Spend 20-30 minutes reading, gentle stretching, journaling or breathwork.
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.
Action Points
Change your water bottle
Glass or stainless steel. Avoid plastic, especially with heat - a simple swap many men prefer.
Set a baseline
Daily water target: bodyweight (kg) × 0.033 = litres per day. Adjust up with training, heat and stress.
Sip, do not chug
Spread water evenly through the day. Steady intake beats big hits.
Filter your water
Reduce daily exposure to chlorine, metals and other contaminants.
Add minerals
A pinch of Celtic sea salt or electrolytes in your water daily. Supports cellular hydration and nerve function.
Hydrate early
Drink 600ml to 1 litre of filtered water with salt or electrolytes first thing in the morning.
Use electrolytes strategically
Best times: morning on waking, pre-training, and hot or high-stress days.
Avoid late over-drinking
Reduce large fluid intake right before bed. Protects sleep quality.
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.
Action Points
Hit your daily steps
Aim for around 10,000 steps per day spread across multiple walks. Get outside when possible.
Break up sitting
Move every 60 to 90 minutes. Short walks, mobility or light movement all count.
Use movement snacks
2 to 5 minutes is enough. Squats, arm circles, hip or spine movement, light carries.
Train strength regularly
3 to 4 sessions per week. Full body or upper/lower splits work well. Focus on compound lifts.
Move through full joint range
Use controlled, full-range movements. You don't need heavy loads to keep joints healthy.
Keep things moving
Add gentle daily movement, like the Big 6 method, at least once per day.
Match movement to energy
Low energy or high stress - lighter sessions. Better energy - train with more intent.
General nutrition guidance to help you filter recipes, not medical advice. Speak to a professional about any medical condition.
All recipe books
Filter recipes
Calories per serveAny
Diet
🍽️ Meal Timing and Eating Practices
⏰Timing & Cadence
Breakfast before 8am every day - anchors your morning rhythm and body clock
Eat every 3-4 hours - steady blood sugar, no skipped meals as the baseline
Finish eating 2-3 hours before bed - protect sleep, digestion, and overnight repair
10-15 min walk after lunch and dinner - blood sugar, digestion, vagal tone
🍴How to Eat
3 nasal breaths before every meal - settle in before you eat
Protein first at every meal before adding carbohydrates - satiety, blood sugar control
Sit down to eat - no screens, chew thoroughly, slow down. Half the work of digestion happens in the mouth.
One bottle of water nearby - sip between meals, not during, so you do not dilute stomach acid too much.
🎯Daily Targets
500ml water + pinch of Celtic sea salt on waking - rehydrate, replenish sodium before anything else hits
Protein: 2g per kg bodyweight per day - hit it across 3-4 meals, not in one sitting
Sodium: 3-5g per day - Celtic or Himalayan salt on every meal, plus a pinch in each glass of water
Water: calculate your daily target in the Hydration calculator - it factors in bodyweight and sweat hours
🧘The Pre-Meal Ritual
3-5 slow nasal breaths before the first bite. Switches digestion on.
Smell your food. Activates the cephalic phase - saliva, stomach acid, enzymes.
Chew 20-30 times per mouthful. Easier digestion. Less bloat. More satiety.
Pause when full. Stop at 80%. The signal lags the meal by 15-20 minutes.
🍯 Pre-Exercise Nutrition
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.
🥤Fuel Options
Option A · Solid (60-90 min)
Greek yoghurt with raw honey, a banana, and a scoop of whey isolate. Protein + fast carb + minimal fat for quick digestion.
Option B · Light (45-60 min)
Raw honey, a banana, and a handful of dates with a pinch of Celtic salt. Pure-glucose fuel for fasted morning training.
Option C · Travel (30-45 min)
Beef jerky and a piece of whole fruit (apple, pear, banana). Portable, no cooking, protein + carb.
Option D · Liquid (30 min)
A smoothie - 1 scoop whey isolate, banana, raw milk or coconut water, raw honey. For mornings when appetite is low.
🚫Avoid
High-fat, heavy meals within 60 minutes of training. Slows digestion, sits in the gut.
Caffeine on an empty stomach if you're wired, stressed or training hard. Pair with food.
Anything ultra-processed or seed-oil heavy pre-workout. Energy crash mid-session.
✅Lock In
500ml water + a pinch of salt 30 minutes pre-training. Sets up performance and prevents cramps.
Post-training within 30 min: protein and carb together - eggs with fruit, chicken with rice, whey + banana.
Bodyweight × 0.033 gives you the baseline in litres
Add 400-800 ml per hour of sweat, more in heat
Salt your water if you sweat heavily or fast, and sip no faster than ~1 litre per hour
Adjust up for illness, sauna, flights, sun, fasted training
Stop ~2 hours before bed so you're not up at 3am
⚡Electrolytes
What you keep
$0.00
Servings13serves
0255075100
Your mix
LMNT Style
Tip: Mix everything into one airtight jar, shake well, and scoop ~one serving worth per glass of water. Add a squeeze of lime or a pinch of stevia/monk fruit if you like it sweet.
These figures are general guidance for healthy adults and are calibrated to match each brand's published electrolyte content per serve. They are not a substitute for personalised medical advice. If you have a kidney, heart, or hormonal condition, are on medication that affects fluid balance, or are pregnant, talk to your GP or a qualified health professional before changing your electrolyte intake.
Targets
🔥 Daily calorie target
-
kcal/day
Set your stats to get your number
Protein
~30%
of calories
Carbs
~40%
of calories
Fat
~30%
of calories
Adjust over
2 to 3 weeks
tune by bodyweight
A rough but reliable starting point. Set your stats, training load and goal and you'll get a daily calorie target plus a protein, fat and carb split. Adjust over two to three weeks based on how your bodyweight, energy and gym performance respond.
🌙 Sleep and Circadian Protocol
🛏️Daily Anchors
Lights out at 10pm every night from Day 1
No screens from 9pm - phone, laptop, TV. Evening screens and bright light can keep you wired when you should be winding down.
Fixed wake time 6:30am every day including weekends
Morning sunlight 10-15 min within 30 min of waking
Blue light blocking glasses after sunset
Warm lighting from 8pm - no bright overhead lights
Room 18-20°C dark and quiet
Head elevated on one extra pillow - reduces reflux and snoring overnight
HEPA air purifier in bedroom running overnight - cleaner air, fewer particulates, deeper sleep
Nasal strips before sleep to encourage nasal breathing. Mouth tape is optional - skip it if you snore heavily, have sleep apnea, or are congested, and check with your doctor first
Hard stop on work at 8:30pm
Red light therapy 10-15 min, 3x per week - on the face, chest, joints or anywhere you're working on. A popular recovery practice.
⏳Night Routine Countdown
~8pm
2 hrs before
•Final meal done
•Lights to warm/red
•Blue blockers on
•Clock off from work
~9pm
1 hr before
•Screens off
•Light stretch / foam roll
•Read or journal
~9:30pm
30 min before
•Warm shower
•4-7-8 or box breathing
•No phones, no lights
10pm
Bedtime
•Nasal strip (mouth tape optional)
•Eye mask on
•Cool, dark, quiet
📱Block Blue Light on Phone & Laptop
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.
Phone on red mode 2-3 hours before bed. Laptop on Iris night mode. Overhead lights off - red or amber lamps only. Blue blockers on after sunset. No screens in the last 30-60 minutes before sleep.
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.
Box breathing 4-4-4-4 or 4-7-8 - 5 min lying in bed. Use the Breathwork Application to guide you.
Cold water on face / neck - a quick way to feel calmer. How-to video
Vagus nerve taping - cheap, weird, works. How-to video
Legs up the wall - 5-10 min to help you settle. How-to video
Hard gargle 30 sec - until eyes water. A simple calming trick.
Humming or chanting on long exhales - a simple calming practice
Pre-bed snack option: 2-3 kiwi fruit, or 100ml tart cherry juice - popular pre-sleep foods.
⚡ Already covered
Sleep supplements already in your stack: Ultimate Support at dinner covers Magnesium Glycinate, Magnesium Taurate (= taurine), and glycine. No extra sleep supps needed - the stack is built for this.
+Conditioning - 1-2 sessions per week. Sprints, hill walks, bike, swim, or sport. Keep it short and hard, or long and easy. Skip the middle ground.
+Hobby or sport movement - golf, tennis, surf, jiu-jitsu, climbing. Counts toward weekly load. Counts as brotherhood if it's with mates.
+Recovery work - mobility, foam rolling, sauna, cold plunge or testicle icing. One or two of these, 10-15 min, on rest days.
+Deload every 4 weeks - one week of reduced load. Same movements, lighter weights, fewer sets. Lets the nervous system catch up.
Everything training
Plan it, lift it, track it.
Train
🗂️ProgramsBrowse & switch your plan›
💪WorkoutsSingle sessions to drop in›
🛠️Build a workoutMake your own session›
Reference
📚Exercise libraryForm & technique›
🦵Muscle groupsBy body part›
Progress
🏆Workout historyEvery session logged›
📈ProgressPRs & strength trends›
🧠 Lifestyle & Environment
☀️Daily Lifestyle
20-30 min outside in nature daily
🧴Body Care • Daily Skin Contact
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.
Aluminium-free deodorant - a simple swap many men prefer
Fragrance-free or natural cologne / aftershave - a simple swap many men prefer
Paraben-free shampoo, body wash, soap - a simple swap many men prefer. Go-to:Dr. Bronner's Pure-Castile soap - one bottle replaces body wash, shampoo and hand soap. Unscented or peppermint are the cleanest picks.
Mineral (zinc oxide) sunscreen only - a cleaner everyday option
Avoid antibacterial soap or hand sanitiser with triclosan
🍳Kitchen • What Touches Your Food
Replace all non-stick cookware with cast iron, stainless steel, or ceramic
Glass food storage only (Pyrex / mason jars) - never microwave or store hot food in plastic
Glass or stainless drink bottles - including "BPA-free" plastic, which uses BPS (just as bad)
Stainless steel kettle - no plastic kettles, ever
Skip plastic wrap on hot food - beeswax wraps or glass lids instead
Decline printed receipts - thermal paper is loaded with BPA / BPS, absorbed straight through skin
🏠Home • Air You Breathe
Throw out all artificial air fresheners and plug-ins - a common source of synthetic fragrance in the home
No paraffin / scented candles - 100% beeswax or soy with essential oils only
Fragrance-free laundry detergent - Ecover, Eucalan, 7th Generation. Laundry residue sits on your skin 24/7.
Open windows daily - indoor air is 5-10x more polluted than outdoor
HEPA air purifier in bedroom (already on your sleep list)
Address any mould exposure urgently - no supplement fixes the problem while the source remains
💧Water • Drinking and Showering
Filtered drinking water - Berkey, AquaTru, or under-sink reverse osmosis. Reduces chlorine, common pesticide residues and other contaminants.
Filtered shower head - chlorine and chloramines absorb through skin and lungs in a hot shower. Significant exposure most people miss.
Filter your cooking water too - pasta, rice, vegetables boiled in tap water = same exposure
🔍Other Hidden Sources
Natural fibre clothing where possible - cotton, linen, wool. Polyester sheds microplastics with every wash + wear.
Air out new furniture / mattresses outdoors for 48-72 hrs - off-gasses flame retardants and VOCs
Phone out of front pocket - keep heat and devices away from the groin
Laptop off lap (already on your fertility list)
Everything recovery
Down-regulate. Recover. Repeat.
Reset
🫁BreathworkBox, physiological sigh & more›
🎧Binaural beatsFocus & sleep soundscapes›
📓JournalPrivate daily reflection›
Focus
⏱️PomodoroFocus timer›
Non-Sleep Deep Rest
Conscious rest to reset and recover. We'll pick the right one for now.
Breathwork
🫁 Recommended now
Box Breathing
Sharpen focus and steady your nerves in five minutes.
More practices
Duration5 min
Orb colour
Binaural Beats
🎧 Recommended now
Deep Focus
Sharp, distraction-free focus. Pop your headphones in.
Golden style
Duration15 min
Ambient sound · Soft Pads ›
Layer a soft soundscape behind the tones for a more musical session, or keep pure beats. You can switch live too.
🎧 Headphones required · use stereo earphones at a low volume
Safety note ›
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.
Calendar
Days you wrote
Autosaves
How's your energy right now?
Pomodoro Timer
Work in focused sprints with short breaks between. Optionally layer study beats over each focus block.
Focus length25 min
Short break5 min
Long break15 min
Rounds before long break4
Focus sound
Binaural beats play only during focus blocks and pause for breaks. Headphones required.
🎧Headphones recommended for beats. Binaural beats need stereo earphones - each ear hears a slightly different tone. The timer itself works fine without them.
Safety note ›
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.
🌅 Daily Routines
Your daily anchors, split across morning and evening. Master these six, the rest is optional. Miss a day? Just show up tomorrow.
0/12
today
0-day streak
☀️
Morning Anchors
Resets daily
Win the first hour: light, water, food. In that order.
Morning sunlight in your eyes within 60 minutes of waking. 10-15 minutes outside.
Water + salt on waking 500ml-1L filtered water with a pinch of Celtic salt, before coffee.
Protein-first breakfast within the first hour. Protein and animal fats, no sugar.
+ Morning extras4›
0 / 3 · checked today
🌙
Evening Anchors
Resets daily
Wind down on purpose. The last hour decides your sleep.
Post-dinner walk. 10-15 minutes after your evening meal.
Screens off, wind down. 60 minutes before bed. Read, stretch, dim the lights.
Lights out by 10:30. Nasal strips on (mouth tape optional).
+ Evening extras4›
0 / 3 · checked today
🧭 My Personalised Protocol
🧭
Your coach is preparing your personalised protocol. Check back soon - it will appear here the moment it's ready.
📓 Weekly Check-In
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1 of 13
Rate your week
Gut & fuel
🍽️
Digestion
How smooth was your digestion this week?
1 · RoughDialled · 10
Almost done
Reflect on your week
Reflect on your week
How did it go?
⚖️BodyweightOptional
🏆Win of the week
🧱Biggest obstacle
🎯Next week's focus
💬Anything else?Optional
Week of ...
Your Check-In History▾
📓
Your first check-in awaits
Two minutes on Sunday. Your coach sees every answer, and the more you log the clearer the pattern.
🚀 Your Next Move
You've got the eight foundations in one place. Two ways to take it further when you're ready. Both are designed for blokes who've nailed the basics and want to compound from a stronger base.
Inner Circle · 90 days
Join the MHC Inner Circle
A 90-day program built entirely around your biology. Comprehensive bloodwork, personalised protocols and direct time with Nathan, inside a small, high-accountability group.
Comprehensive blood analysis. 60+ biomarkers read against functional optimal ranges, not the lab's flat reference.
Protocols built around your biology. Supplements, nutrition, training and lifestyle, personalised to your results.
Monthly 1:1 with Nathan. A 30-minute consult each month to keep you on track, plus a full 90-day review.
The brotherhood. Full community access and your own protocol app, with a group that holds you to the work.
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.
Progress > Perfection
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.
🔓
Your protocol is unlocked
Nice work. Your Next Move is ready: one focus, three moves this week. Find it on your home screen.
🏅
Badge Unlocked
Week Warrior
Delete your account?
This permanently erases your profile, check-ins, streaks, training data and login. It cannot be undone. Type DELETE to confirm.
🔥
Full Day Locked In
Both routines done.
1
day streak
Morning anchored. Evening anchored. This is what compounds. Share the win in the brotherhood - it pulls the next bloke up with you.
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.
✓Targets and macros dialled to your bloodwork and goal
✓A clear phase plan with supplement and lifestyle actions
