The evidence-based wellness routine builder
Rooted in routine. Grounded in research.
Applied Wellness builds evidence-based routines across every dimension of your well-being. Each one is traced to peer-reviewed research and graded for the strength of its evidence, then built into a plan that fits your real life.
Your week
Tap any block for exactly what to do and why
Mon
Tue
Wed
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Fri
What you'll do
Message or call one person you care about, or make a plan to see them. Keep it short and regular; a few touchpoints a week beats one long catch-up.
Why it's here
Strong social connection is linked to lower risk of heart disease and early death, and loneliness carries risk on par with major lifestyle factors.
Valtorta NK, et al. (2016). Loneliness and social isolation as risk factors for coronary heart disease and stroke: systematic review and meta-analysis. Heart. doi.org/10.1136/heartjnl-2015-308790
The wellness world tells you what to do. We teach you to know what actually works, and why.
Wellness literacy is the skill to find, understand, and evaluate wellness information. It's the difference between following an influencer and reading the evidence for yourself. That skill is what we build into every screen.
We surface the practices that have real research behind them, not the loudest trend.
Every recommendation explains the mechanism: why it works, in plain language.
Each claim carries a grade and its citations, so you can judge the evidence yourself.
Twenty-four thousand papers, distilled into your plan.
We don't generate advice. We assemble it from a governed body of peer-reviewed research, screened and graded down to the handful of routines proven to move the needle.
Governed by the HEALM evidence framework. AI assembles; it never invents. Every block is traceable to its source.
Don't trust us. Verify us.
Every recommendation can be peeled back to the studies underneath it. Tap verify. The proof is one layer down, on every screen.
Easy, Zone-2 aerobic training improves cardiorespiratory fitness and cardiometabolic health.
Sustained low-to-moderate aerobic training raises cardiorespiratory fitness and improves cardiometabolic markers, and even light-intensity activity is linked to better cardiometabolic health and lower all-cause mortality.
757 studies in the Zone-2 review · A 101 · B 408 · C 206
One color owns the proof.
Wherever you see slate, you're looking at evidence: the verified mark, every citation, every DOI, every link. Its scarcity is exactly what makes it read as trust.
Trust, legible at a glance.
Strength of evidence reads like a podium: gold, silver, bronze. Weak evidence earns no medal, and never lands on a plan we recommend.
“Research consistently shows…”
“Evidence suggests…”
“Preliminary research suggests…”
Shown only to teach, never recommended.
Wellness is bigger than the gym.
Most apps stop at fitness. Applied Wellness covers all eight evidence-based dimensions of well-being, with 14 focus areas, and builds routines across the ones that matter to you.
Physical
5,720 studies · 2,017 Grade A · seven focus areas you pick from individually8 dimensions · 14 focus areas · grounded in the Swarbrick framework adopted by SAMHSA. Physical is expanded into 7 evidence-based focus areas aligned with ACSM and extended with Nutrition, Sleep, and Recovery; the other dimensions expand as peer-reviewed frameworks emerge.
A routine builder for every area of wellness, matched to you.
Tell us your goals, your time, your equipment, and how strong you need the evidence to be. We surface every evidence-based option that fits. You choose, and we build it into your week. We filter to your life; we never dumb the science down.
Pick the areas you want to work on, from all eight dimensions of wellness and their 14 focus areas.
Goals, time, equipment, setting, level, and your evidence bar (A only, A–B, A–C, or A–D).
Every qualifying, cited, HEALM-graded option, assembled into a routine you can actually follow, and verify.
Comprehensive by design: the library holds every evidence-supported option the research surfaces. Curation happens through your answers, not by hiding what exists.
Evidence is the input. Your week is the output.
The science only matters if you actually do it. So we turn graded evidence into a plan built around your life: a few blocks a week, across the areas you chose, not a second job.
Evidence-anchored, but flexible: the block always carries what the research recommends. You follow it, or fit it to the time and equipment you actually have.
Tap a block to open it
The dose: ~150 min/week of easy aerobic work, as 3–4 sessions of 30–50 min at RPE 3–4 (~60–70% max HR): the “talk test” pace. Progress by adding time before intensity.
A session: Zone-2 session (40 min): brisk walk · easy jog · bike · row · swim: steady, able to hold a conversation.
Backed by Chastin SFM, et al. (2018), Br J Sports Med + Nuuttila O-P, et al. (2026), Scand J Med Sci Sports, both Grade A.
The same evidence, shaped to who you serve.
Wellness you can actually trust.
Start free with an evidence-based routine across the dimensions that matter to you, or talk to us about bringing Applied Wellness to your campus, company, or gym.