Live Healthier and Longer
Course Overview
Contents › Learn
A path from assessment to coaching — follow the tabs in order for the full ProgressTracks journey.
Recover well. Live well.
Understand how sleep and recovery affect energy, mood, metabolism, immunity, brain health, performance, and long-term wellbeing. Develop practical strategies for improving sleep quality while recognizing when persistent sleep problems may benefit from specialized approaches such as CBT-I or professional evaluation.
- Understand the role of sleep and recovery in physical, metabolic, emotional, and cognitive health.
- Recognize the influence of circadian rhythm, environment, behaviors, and daily routines on sleep quality.
- Develop practical habits that support restorative sleep and sustainable daytime energy.
- Identify persistent sleep concerns that may benefit from focused resources, CBT-I, or appropriate professional care.
Discover how healthy sleep influences nearly every aspect of physical, emotional, cognitive, and metabolic health.
- Sleep and overall health
- Healthspan and longevity
- Energy and performance
- Recovery
- Quality of life
Planned lesson · Coming soon
Learn how sleep cycles, circadian rhythms, light, and daily routines work together to influence sleep quality.
- Sleep stages
- Circadian rhythm
- Body clock
- Light exposure
- Sleep consistency
Planned lesson · Coming soon
Develop practical routines that improve sleep quality and help you wake feeling more refreshed and energized.
- Sleep hygiene
- Evening routines
- Bedroom environment
- Technology and sleep
- Consistency
Planned lesson · Coming soon
Understand how stress, recovery, and emotional wellbeing influence sleep—and how better sleep improves resilience.
- Stress and sleep
- Relaxation
- Recovery
- Emotional wellbeing
- Breaking the cycle
Planned lesson · Coming soon
Explore how healthy sleep supports metabolic health, heart health, immune function, brain health, and healthy aging.
- Blood sugar
- Heart health
- Immune function
- Brain health
- Healthy aging
Planned lesson · Coming soon
Recognize common sleep challenges, understand evidence-based approaches such as CBT-I, and know when to seek professional evaluation.
- Insomnia
- CBT-I
- Sleep apnea awareness
- Shift work
- When to seek help
Planned lesson · Coming soon
Develop a practical sleep plan that fits your lifestyle, schedule, health, and personal goals.
- Identify priorities
- Choose healthy habits
- Track improvements
- Adjust over time
- Work with your healthcare team
Planned lesson · Coming soon
Bring together the principles of sleep and recovery to improve daily energy, resilience, productivity, and long-term wellbeing.
- Daily energy
- Resilience
- Healthy routines
- Recovery habits
- Continuous improvement
Planned lesson · Coming soon
Protect your most valuable asset.
Support lifelong brain health through movement, sleep, nutrition, learning, social engagement, cardiovascular health, cognitive stimulation, and other protective lifestyle practices. Explore practical ways to strengthen cognitive fitness and reduce modifiable risks associated with cognitive decline.
- Understand how physical health, sleep, movement, nutrition, and cardiovascular health influence the brain.
- Explore cognitive reserve, lifelong learning, curiosity, and mentally stimulating activities.
- Recognize the importance of relationships, social engagement, hearing, mood, and purpose in cognitive wellbeing.
- Develop practical lifestyle strategies that support lifelong brain health and may reduce modifiable risk factors for cognitive decline.
Discover how your brain changes throughout life and why lifestyle choices have a profound impact on cognitive health and lifelong learning.
- Brain plasticity
- Lifelong learning
- Healthy aging
- Cognitive fitness
- Hope for improvement
Planned lesson · Coming soon
Learn how movement, nutrition, sleep, cardiovascular health, stress management, and relationships work together to support lifelong cognitive wellbeing.
- Lifestyle factors
- Cardiovascular health
- Sleep
- Nutrition
- Stress
Planned lesson · Coming soon
Explore practical ways to build cognitive reserve through learning, curiosity, creativity, problem solving, and mentally stimulating activities.
- Cognitive reserve
- Learning
- Creativity
- Problem solving
- Lifelong curiosity
Planned lesson · Coming soon
Understand how memory works, why attention matters, and practical strategies to improve everyday cognitive performance.
- Memory
- Attention
- Focus
- Mental performance
- Healthy habits
Planned lesson · Coming soon
Learn evidence-informed lifestyle practices that may reduce modifiable risk factors associated with cognitive decline while supporting healthy aging.
- Risk reduction
- Healthy aging
- Blood pressure
- Hearing
- Social engagement
Planned lesson · Coming soon
Explore how mood, stress, purpose, optimism, and relationships influence cognitive health throughout life.
- Mood
- Purpose
- Stress
- Relationships
- Resilience
Planned lesson · Coming soon
Develop a lifelong plan for intellectual growth, curiosity, meaningful activities, and continued cognitive development.
- Continuous learning
- Hobbies
- Reading
- Skill development
- Curiosity
Planned lesson · Coming soon
Create a personalized plan that supports lifelong cognitive fitness, healthy aging, and continued mental vitality.
- Personal priorities
- Healthy routines
- Monitor progress
- Lifelong brain health
- Continuous improvement
Planned lesson · Coming soon
Flourish for the years ahead.
Bring the health journey together by exploring the deeper reasons health matters: relationships, purpose, connection, contribution, independence, curiosity, service, joy, and the ability to participate fully in life. Continue refining a Personal Health Blueprint that can evolve throughout every stage of life.
- Understand how purpose, relationships, social connection, contribution, and community influence health and wellbeing.
- Identify the activities, people, values, and experiences that make better health personally meaningful.
- Integrate physical, emotional, cognitive, social, and preventive health into a sustainable approach to living well.
- Continue evolving a Personal Health Blueprint based on changing goals, circumstances, interests, assessments, and progress.
Explore what a healthy and fulfilling life means personally and connect better health with the experiences, people, and possibilities that matter most to you.
- Personal definition of wellbeing
- Health as a means, not an end
- Living with intention
- Quality of life
- Personal values
Planned lesson · Coming soon
Understand how purpose, meaning, contribution, and a sense of direction can support emotional wellbeing, resilience, and healthy aging.
- Purpose
- Meaning
- Contribution
- Resilience
- Motivation
Planned lesson · Coming soon
Explore why close relationships, friendship, family, community, and belonging are essential parts of lifelong health and wellbeing.
- Relationships
- Family
- Friendship
- Community
- Belonging
Planned lesson · Coming soon
Keep learning, exploring, creating, and engaging with life in ways that support cognitive, emotional, and social wellbeing.
- Lifelong learning
- Curiosity
- Creativity
- Growth
- Engagement
Planned lesson · Coming soon
Identify the physical, cognitive, emotional, and practical abilities that help you remain active, capable, and engaged in the life you want to live.
- Independence
- Capability
- Confidence
- Daily living
- Healthy aging
Planned lesson · Coming soon
Recognize the role of enjoyment, gratitude, recreation, rest, and positive experiences in creating a life that is not only healthier but genuinely worth living.
- Joy
- Gratitude
- Positive emotions
- Recreation
- Life satisfaction
Planned lesson · Coming soon
Learn to adjust your health priorities and practices as your body, circumstances, responsibilities, interests, and goals change throughout life.
- Life transitions
- Healthy aging
- Flexibility
- Changing priorities
- Continuous adaptation
Planned lesson · Coming soon
Bring together what you have learned and continue evolving your Personal Health Blueprint based on your goals, interests, assessments, experiences, and progress.
- Continuous improvement
- Personal Health Blueprint
- Review progress
- Future growth
- Lifelong journey
Planned lesson · Coming soon
Ready to start? Enroll or begin your free trial above.