How to Use Levels Programs
Programs are guided experiences in the Levels app that turn your health goals into clear daily actions. Programs give you a structured, science-backed plan using Habit Loops, Quick Wins, and your own data.
How Levels Programs work
Programs use your labs and logging data to build a personalized roadmap.
1. Define your goal
Choose the Program that best matches what you want to focus on:
- Weight Management
- Heart Health
- Glucose Health
- Metabolic Exploration
2. Follow the designated Habit Loops
Each Program comes with specific Habit Loops: high-impact behaviors selected to support that goal. You’ll see daily targets for habits like protein intake, fiber, net carbs, calories, exercise, and more, and track your progress over time.
3. Opt into Quick Wins (optional check-ins)
For extra momentum and accountability, you can turn on Quick Wins such as:
- Energy level check-ins
- Supplement routines (for example, fish oil or psyllium husk)
- Daily weigh-ins
These are simple daily touch points that help you stay engaged without adding complexity.
How to start a Program
- Open the Levels app.
- On your home screen, tap the Programs badge.
- Browse the available Programs.
- Select the one that matches your health goal and, when relevant, your latest lab results.
- Follow the on-screen steps to confirm your Habit Loops and any Quick Wins you want to enable.
Once started, your Program will show personalized daily targets, check-ins, and progress directly on your home screen.
Track your progress
While you are in a Program, Levels helps you:
- See how you are doing each day on your Habit Loops.
- Review check-ins like energy, supplements, or weigh-ins.
- View charts that connect your behaviors with outcomes such as glucose trends, weight, and other metrics.
You can switch Programs at any time if your focus changes, or return to a more open-ended exploration mode.
Program breakdown
| Program | Habit Loops | Quick Wins (optional) |
|---|---|---|
| Weight Management | Calorie budget
Protein intake Net carbs |
Weigh-in
Energy check-in |
| Heart Health | Limit saturated fat
Increase fiber Net carbs |
Psyllium husk
Fish oil Energy check-in |
| Glucose Health | Exercise
Protein intake Net carbs |
Psyllium husk
Energy check-in |
| Metabolic Exploration | Choose any targets you want to explore (for example, fiber, protein, steps) | Energy check-in |
Why Programs work
- Personalized targets: Nutrition and activity goals adapt to your lab data and the Program you choose.
- Science-backed habits: Each Habit Loop is grounded in evidence and selected to drive measurable improvement in metabolic health.
- Visual progress: You can see how your glucose, weight, labs, and behaviors change over time as you follow the Program.
Next steps
Open the Levels app and tap Programs to get started. Commit to a Program for about 60 days, then recheck your biomarkers with Levels Labs to see the impact, or continue for another round if you are still working toward your goal.