Know your body. Move accordingly.
Thirty-three signals from your sleep, stress, energy, and capacity - read back to you in plain English. Made for women and men who'd rather work with their body than against it.
Free for core features. No card needed.
Daily check-ins
How your body's doing this morning - before the day decides for you.
Morning Report
Sleep, recovery, stress, and readiness brought together in one morning brief.
Readiness Assessment
Push or rest today? A green, amber, or red read on what you're holding.
Energy Module
One honest number for how much you actually have to give.
Energy Curve
When you'll feel sharp, and when to plan something quiet.
PremiumDaily Coach
One sentence each morning, telling you what your body needs today.
Stress Monitoring
How loaded your nervous system has been across the last week.
Acute Stress Marker
A live RMSSD read on how stressed your body is right now.
Sleep
What happened overnight - and what it sets up for tomorrow.
Sleep Analysis
How well you actually slept, beyond hours in bed.
Sleep Debt Tracker
How much sleep your body is still owed this week.
Metabolic Sleep
What your overnight heart rate says about real recovery.
Circadian Timing
When your body wants to sleep - and when it doesn't.
Morning Light Exposure
How much daylight you caught, and why it sets the day's tone.
Sleep Age
Where your habitual sleep sits on the biological-aging curve - informed by Nature 2026.
Sleep, stress, energy, and fitness are free, forever.
Recovery & resilience
The slow drift before things break. Catch it early.
Resilience Score
How well your body is absorbing stress this week.
PremiumBurnout Early Warning
A 28-day signal that catches burnout before you feel it.
PremiumIllness Predictor
The subtle shifts that show up days before you get sick.
PremiumPerformance Capacity
What your body can take today versus what it usually can.
Waking Recovery
Push, take it easy, or recover - the morning read that gives permission to rest.
HRV Without Panic
Context and order so one low reading does not become a day of worry.
Glanceable Body State
One plain state and reason on watch face and widgets before the day starts.
Metabolic & fasting
How food, fasting, and glucose move through your body.
Glucose Monitoring
What your CGM is actually telling you about meals and stress.
PremiumPost-Workout Glucose Safety
Low-glucose risk after a hard session, in clear terms.
PremiumFasting Readiness
Whether today is a good day to extend your fast.
Fasting Guide
A gentle, phase-aware walk through each hour of a fast.
PremiumFasting Insights
What your fasting history is doing to your body, long-term.
Reads the Apple Health data your watch already writes.
Movement & fitness
Exercise sized to your real capacity - not someone else's plan.
Fitness Age
Your cardiovascular age, estimated from VO₂max.
Read article →How Much Fitness Do I Need?
The minimum effective dose of movement, by WHO and CDC.
Read article →Heart Rate Tracking
Resting, working, and recovery heart rate - in context.
Training Load
How hard the last 7 and 28 days have been on your body.
WHOOP Alternative
Recovery and strain guidance from the Apple Watch you already wear.
Compare options →Workout Analysis
What each session cost you, and what it gave back.
Personalization
Patterns that are particular to you - not the population average.
Want to inspect a number?
Read what every Body Insights calculation uses, how missing data is handled, and what the result cannot tell you.
See how calculations workSleep, stress, energy, and fitness - free, forever.
The four pillars are yours from day one, with no trial clock. A small set of advanced features sits behind an optional upgrade.
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