The evidence-backed handbook
The Independence Guide
Simple daily habits to stay strong, steady, and living on your own terms, plus the evidence behind each one.
What makes this different
Most guides tell you what to do. This one adds how good the proof is. Every recommendation that matters carries an evidence grade, so you can see the difference between a habit backed by randomised trials and one backed by a plausible mechanism and a hopeful press release.
What’s inside
Your Body
Move it or keep it. Walking, balance and the training that keeps you on your feet.
Your Fuel
Eat to stay strong. What the protein and diet evidence supports, and what it does not.
Your Sleep
Recharge right. The habits with real trial evidence behind them.
Your Mind
Stay sharp and stay calm, including what cognitive training does and does not buy you.
Your People
Stay connected. Social connection is a mortality risk factor, not a nice-to-have.
Your Daily Playbook
Putting it together, so the whole thing becomes one routine rather than five separate projects.
Get the guide
$9.99
One payment. 29 pages, PDF. No subscription.
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What this is not
- It is not medical advice, and it does not replace your doctor. Nothing in it is personalised to you.
- It does not sell supplements, and it never will. We take no money from supplement brands, ingredient suppliers or DTC health companies, at any price.
- It does not promise a number of extra years. Where the evidence is thin, the guide says the evidence is thin.