Evidence-anchored daily habits
Turn your daily routine into something that makes you healthier. 9 daily levers, each anchored to a peer-reviewed study, that have shown to greatly reduce all cause mortality.
The vault
The vault covers nine daily practices. Each has the strongest available evidence and a specific, do-it-today action. Most health writing buries these under a hundred lesser things. This strips it back to what actually moves the needle.
01
47% lower all-cause mortality at 7,000 steps/day
02
Break every 30 min — independent of total exercise
03
Lowest mortality at 7 hours; shorter and longer both raise risk
04
Morning light improves sleep onset by ~22 min
05
1.6–2.2 g/kg/day across 3–5 meals maximizes lean mass
06
3–5 cups, morning only — 10–15% lower all-cause mortality
07
5 g/day + 3×/week lifting → +4.4 kg upper-body strength
08
3×/week, 150–300 min/week MVPA total
09
IARC Group 1 carcinogen. No safe threshold for cancer risk
Answer ten short questions and get a personalized audit against the nine levers above — what you're on target for, where the gaps are, and what to fix first. We email it to you and send the weekly newsletter too.
Audit my routine →Free. Takes about 2 minutes.
The newsletter
Weekly. No spam. Unsubscribe any time.
For builders
The whole vault is open-source on GitHub and structured to be machine-readable. Point Claude, ChatGPT, or any agent at it and ask it to score your routine against the evidence. It returns a citation-backed audit.
About
Aaron Bradford. I started this vault because I wanted a single source of truth for the daily habits worth optimizing — and I was tired of cross-referencing podcasts. Now I'm publishing it. I live by this routine; the studies are why.
Questions or a study you think belongs in the vault? hello@thedailylever.com