Everyday Health Foundations
Build an intuitive toolkit for everyday vitality. Learn how light, nutrition, functional movement, and stress regulation work together to keep your energy steady.
Like Duolingo, but for Everyday Health Foundations. Tomo turns the whole topic into a game you play five minutes a day, until it actually sticks.
A short one: 12 levels across 2 sections, about 24 minutes end to end, roughly 5 days at five minutes a day. It moves through Fuel and Circadian Rhythms and Movement and Nervous System Balance. It starts from scratch.
Free forever · No credit card · iPhone & Android
Key ideas in Everyday Health Foundations
- Morning sunlight entering your eyes sets your master body clock for the entire day
- Setting that clock in the morning triggers the release of melatonin about 12 to 14 hours later
- Outdoor light is vastly brighter than indoor lighting, even on cloudy mornings
- Your wake-up time acts as the primary daily anchor that resets your internal body rhythms
- Lying in bed awake trying to force sleep increases stress and breaks the association between bed and rest
- A regular wake time builds consistent daytime sleep pressure that makes falling asleep easier the following night
- The body needs to drop its core temperature by 1 to 2 degrees to initiate and maintain deep sleep
- An overly warm bedroom traps heat and leads to frequent awakenings and fragmented sleep
- A cool room, typically around the mid-60s Fahrenheit, allows the hands and feet to release heat efficiently
- Bright overhead light mimics daytime sun and tricks the brain into halting melatonin production
- Low-angle, warm, and dimmed lights signal twilight, allowing sleep hormones to rise naturally
- Late-evening light exposure delays the onset of restorative sleep by pushing your sleep cycle later
- Stopping stimulating tasks creates a necessary buffer zone between daytime alertness and sleep
- Calming activities under dim light allow physiological arousal and heart rate to settle
- Entering bed should happen when drowsiness arrives, reinforcing the brain's link between bed and sleep
- Refined carbs without fiber or protein digest rapidly, dumping a flood of glucose into the bloodstream
You've tried the other tabs
Thirty open tabs. Four facts you actually kept.
You watched. You nodded. By Sunday it was gone.
One answer, then back to scrolling.
Eight weeks. You meant to finish. You didn't.
Tomo gives Everyday Health Foundations the Duolingo treatment: levels, streaks, and quick quizzes that test what you just learned. That game loop is what the tabs above never had, so it's the one you actually finish.
Here's what playing it feels like
A real question from this course. Take your best guess.
When morning light sets your master body clock, when does your body naturally begin releasing the sleep hormone melatonin?
Get it right to open this lesson and 11 more in the app.
Where Everyday Health Foundations takes you
- 1
Fuel and Circadian Rhythms
- Setting Your Sleep Architecture
- Balancing Blood Sugar and Nutrition
- 2
Movement and Nervous System Balance
- Movement for Metabolic Vitality
- Regulating the Stress Response
2 sections · 4 units · 12 levels. Built to play, not to enroll.
Tomo is in ChatGPT
Tomo is also a ChatGPT plugin: the same playable courses, built and played inside your chat.
Add Tomo to ChatGPT- What to ask
- “Make me a Tomo course on black holes.” “Turn this chat into a Tomo course.”
- What you get
- Quick questions with instant feedback, hearts and stars, ready to play in about a minute.
- Where it goes
- No sign-up to start. Connect your Tomo account and your streak carries on in the app.
You pick the voice
Everyday Health Foundations is taught in the Professor style: clear, structured, thorough. Want a different feel? In the app you can spin up the same topic in any of Tomo's teaching styles. Same facts, totally different vibe.
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Start Everyday Health Foundations today.
Download Tomo, search Everyday Health Foundations, and play your first lesson in under a minute.