How to Use Habit Loops

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—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 quota.
• 🥗 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 loop to stay aware of how much you eat and to balance it with healthier fats (like olive oil, nuts, and avocado).
• 🥔 Net carbs: Carbs 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 good 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 change goals and 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 you want to focus on each day (for example, Steps, Total protein, and Sleep).

Once selected, you’ll see your daily progress toward those three Habit Loops on the home screen of your Levels app.

Customize Habit Loop targets

You can adjust each habit 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 (for example, changing a protein goal or step count).
3. Tap Save changes to update the target.

Your updated targets will be reflected in the dots and progress bars on your Today page, and your weekly and streak views will adjust to the new goals going forward.