A guide. Not medical care.

The manuals help you organize everyday habits. They cannot determine why you feel tired or what treatment you need.

Educational information

The 30+ Manual provides general educational material for adults. It does not diagnose, treat, cure or prevent a medical condition and is not a substitute for care from a qualified healthcare professional.

Pay attention to symptoms

New, persistent, severe or unexplained fatigue should be discussed with a qualified healthcare professional. If you have a medical condition, take medication, are pregnant or have questions about activity or nutrition changes, seek advice appropriate to your situation.

Move within your ability

Choose activities you can do safely. Stop an activity that causes pain or concerning symptoms and get appropriate help. Use emergency services for an urgent medical problem.

Results vary

A seven-day plan is a structure for trying habits and recording your experience. It is not a guarantee of more energy, better sleep, weight loss or any medical outcome.

Author credentials

Andrei Aladin is described here as a rehabilitation specialist and strength coach. This site does not represent him as a US-licensed physician or offer a patient-provider relationship.