How to Use Habit Loops

Habit Loops help you turn your goals into daily actions by tracking key habits that support metabolic health. Each Habit Loop represents a habit with a target, and Levels shows your progress toward those targets each day and over time.

What Habit Loops track

Habit Loops currently support 10 core habits that contribute to better metabolic health:

• 👣 Steps: Frequent movement, especially after meals, helps keep glucose stable. Use this habit to remind yourself to get up and move throughout the day.
• 🏋️ Exercise: Any movement counts, including walks, yoga, light cycling, or strength work. This habit helps you work toward moving your body every day, even at low intensity.
• 💪 Strenuous workouts: High-effort workouts (like HIIT, CrossFit, or hard runs) have unique metabolic benefits. Use this habit to add more intense sessions to your week and track toward a weekly target.
• 🍚 Calories: Total calorie intake affects weight management and metabolic health. This habit keeps you mindful of your energy balance and progress toward your goals.
• 🍗 Total protein: Protein supports satiety, muscle, and stable blood sugar. Use this habit to work toward your daily protein target.
• 🥗 Total fiber: Fiber supports gut health and blood sugar control. This habit tracks your fiber intake so you can aim for a consistent daily target.
• 🍩 Total saturated fat: Saturated fat intake influences heart and metabolic health. Use this habit to stay aware of how much you eat and to balance it with healthier fats (like olive oil, nuts, and avocado).
• 🥔 Net carbs: Carbs often have the largest impact on glucose. This habit tracks net carb intake so you can see how your carbohydrate choices affect your glucose response.
• 🛏 Sleep: Short or poor-quality sleep can raise glucose, increase cravings, and add stress. Use this habit to work toward 7–8 hours of sleep each night.
• 🧘 Mindful time: Practices like meditation, deep breathing, or focused reflection support mental clarity and resilience. Use this habit to build in regular mindful time.

On your Today page, Habit Loops are represented by dots that update as you make progress.

Set up Habit Loops

1. Open the Levels app.
2. On the Today page, tap the gray Habit Loops view.
3. Tap See habits.
4. Choose three Habit Loops to focus on each day.

Once selected, you’ll see your daily progress toward those Habit Loops on your Today page.

Customize Habit Loop targets

You can adjust each Habit Loop so it matches your current goals and starting point.

1. From the Habit Loops view, tap the habit you want to customize.
2. Use the − and + buttons to decrease or increase the target.
3. Tap Save changes.

Your updated targets will be reflected on your Today page, and your weekly and streak views will update going forward.