Guides
Straight answers about sleep, food and recovery
The questions people ask most, answered properly, with the numbers sourced.
Guide · Sleep
An alarm you can't sleep through
Why some people sleep through alarms, what actually wakes a heavy sleeper, and how to set an iPhone alarm you cannot sleep through.
Guide · Readiness
What a readiness score is really measuring
What recovery and readiness scores measure (heart rate variability, resting heart rate, sleep), why your own normal matters more than averages, and how to read yours.
Guide · Nutrition
How to track protein without weighing everything
How much protein you need, from the general guideline to what research supports for training, how to spread it through the day, and a quick way to track it.
Guide · Nutrition
Macros or calories? Usually, both a little
What calorie counting and macro tracking each do, which matters for weight and which for body composition, and a simpler middle way.
Guide · Sleep
Ring or watch for tracking sleep?
How rings and watches track sleep, how accurate consumer sleep stages are, and how to choose between a ring and an Apple Watch for sleep.
Guide · AI
What an AI assistant on your iPhone should actually do
What a personal AI assistant on iPhone should actually do in 2026, how to compare them, and where Life OS and its ELO fit.
Guide · Sleep
A wake-up call that keeps calling
Why a phone call wakes you better than an alarm tone, and how to get a wake-up call on iPhone that does not stop until you are actually up.
Guide · Sleep
How much sleep do you actually need?
How many hours of sleep adults need, why the right number differs per person, and how to find yours from your own nights.
Guide · Recovery
What HRV tells you, and what it doesn't
What heart rate variability is, what a good HRV is for your age, why it changes day to day, and how to read it from Apple Watch.
Guide · Heart
What's a normal resting heart rate?
The normal range for adult resting heart rate, what a lower or higher reading means, and how to measure it properly.
Guide · Water
How much water do you need a day?
How much water adults need per day, why the eight-glasses rule is a simplification, and how to hit your target without thinking about it.
Guide · Sleep
How to fix your sleep schedule
A practical plan to fix a broken sleep schedule: fixed wake time, light, caffeine timing and moving bedtime in small steps.
Guide · Food
Counting calories from a photo
How AI calorie counting from a food photo works, how accurate it is, and how to get the best estimates on iPhone.