Educational health information — reviewed for clarity and accuracy.

Health

The everyday side of health: what to eat, how to move, how to sleep, how to handle stress, and the screening that catches things early. Twelve topics, nine guide clusters, and eleven tools — all free and all in one place.

Where to start All twelve topics Guide clusters Tools

Where to start

Three honest starting points

Most health advice fails because it answers a question you were not asking. Pick the sentence below that sounds like you, and follow the three or four links underneath it.

I want to feel better this week

Sleep, stress and movement change how you feel faster than anything else on this site. Start with one, not all three.

  • The Sleep Guide
    How much you need, and why a steady wake time beats a steady bedtime.
  • The Stress Guide
    What chronic stress does, and the responses that measurably help.
  • The Fitness Guide
    150 minutes a week plus two strength sessions — and how to actually get there.
  • Sleep Planner
    Work backwards from your alarm to a bedtime and a wind-down.

I want to change a number

Blood pressure, blood sugar, cholesterol, weight. Four numbers that compound over decades — and four guides that explain what moves them.

I want to stay well for decades

Healthspan is built early. Prevention, strength, and brain health are the three levers with the best long-run evidence behind them.

Not sure which lane you are in?

The Wellness Score asks ten questions across sleep, movement, food, mind and prevention, then tells you the one area where a small change would go furthest. It takes about two minutes and runs entirely in your browser.

Healthy living

Twelve topics that cover the everyday ground

These are the areas you have real control over. Each topic answers the question directly, gives you the key points, and finishes with a short checklist you can start this week.

All healthy living

Nutrition

Good nutrition is built on dietary patterns rather than individual foods or nutrients. Mediterranean and DASH…

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Fitness & Exercise

Adults should aim for 150 to 300 minutes a week of moderate aerobic activity, or 75 to 150 minutes of vigorous…

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Sleep

Most adults need 7 to 9 hours of sleep a night, and consistent timing matters as much as duration. Sleep…

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Mental Wellness

Mental wellness is the day-to-day capacity to handle stress, connect with people, and function — not the…

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Stress Management

Stress is the body's response to demand, driven largely by adrenaline and cortisol. Short bursts are normal…

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Heart Health

Cardiovascular disease is the leading cause of death in most high-income countries and is substantially driven…

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Weight & Metabolism

Body weight is regulated by biology, environment, and behaviour together. A 5 to 10% weight loss produces…

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Healthy Aging

Healthy aging is about protecting function, not just adding years. Strength and balance training, adequate…

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Men's Health

Men's health priorities centre on cardiovascular risk factors from early adulthood, colorectal cancer…

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Women's Health

Women's health priorities span cervical screening from 21, breast cancer screening beginning in the forties,…

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Preventive Health

Preventive care covers screening tests, vaccinations, counselling, and risk assessment intended to catch…

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Healthy Living

Healthy living comes down to a small number of habits with strong evidence behind them: sleeping 7 to 9 hours,…

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Health guides

Nine clusters, thirty-eight guides

When a topic page is not deep enough, the guides library picks up where it leaves off. Each cluster is a set of connected guides that reference one another.

All health guides

Everyday Health 7

The five or six habits that do most of the work: sleep, food, water, movement, stress, and mental wellbeing.

See the cluster

Metabolic Health 5

How weight, blood sugar, insulin sensitivity, cholesterol, and blood pressure fit together — and what actually moves them.

See the cluster

Healthy Aging 6

Protecting strength, balance, bone, and brain so that added years stay useful years.

See the cluster

Heart Health 5

The numbers that drive cardiovascular risk, and the eating and activity patterns with the strongest evidence behind them.

See the cluster

Men's Health 3

Screenings worth keeping on schedule, cardiovascular risk in men, and mental health that too often goes unspoken.

See the cluster

Women's Health 3

Screening schedules across the decades, bone health through menopause, and heart disease in women.

See the cluster

Cancer & Prevention 3

What screening can and cannot do, the exposures that matter most, and sun protection that works.

See the cluster

Digestive Health 3

How digestion works, why fiber matters more than almost any single food, and habits that ease reflux.

See the cluster

Brain Health 3

What the evidence supports for protecting thinking and memory — sleep, stress, movement, and vascular health.

See the cluster
The Sleep Guide The Nutrition Guide The Fitness Guide The Preventive Care Guide

Health tools

Put a number on it

Eleven calculators, trackers and planners. They run entirely in your browser — nothing is uploaded, and you can export or delete your data in one click.

All eleven tools
Saves locally

Wellness Score

A ten-question self-check across sleep, movement, food, mind and prevention — and the one area where a small change would go…

Open tool Saves locally

Blood Pressure Tracker

Log readings with date, time and pulse. See your average, your trend, and which category it falls in — then print the log for…

Open tool Instant

BMI Calculator

Body mass index in metric or imperial units, with the healthy-weight range for your height — and an honest account of what BMI…

Open tool Instant

Sleep Planner

Work backwards from your alarm to find bedtimes that end on a sleep cycle, plus a wind-down schedule for the hours before.

Open tool Instant

Heart Rate Zones

Five training zones from your age and resting heart rate, using the Karvonen method when you have a resting number to give it.

Open tool Daily

Health Journal

One daily entry for sleep, mood, energy, movement, food, symptoms and notes — with weekly and monthly dashboards that show the…

Open tool

Your data stays in your browser

Every tracker on Health Captain saves to this device’s local storage only. We cannot see it, we do not receive it, and clearing your browser data deletes it. Export to CSV any time.

Latest

New writing on everyday health

Pulled live from the Health Captain blog. If the connection is unavailable, these hand-picked guides take their place.

Visit the blog

Three more doors

Health is not only habits. These are the other three places most readers go next.

Conditions

Plain-language guides to 28 common conditions — what they are, what raises risk, and what to ask your clinician.

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Medication Center

What a medicine is generally for, how its class works, and the questions worth asking before you start.

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Health Journal

One daily entry for sleep, mood, energy, movement, food, symptoms and notes — with weekly and monthly dashboards that…

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