One honest fixat a time.

We take the best available research and turn it into one honest, free, immediately doable fix — then show you exactly which study says so.

How one fix is made

  1. Research

    87

    peer-reviewed sources. We start from meta-analyses and systematic reviews — and read the full paper, not the abstract, wherever it is reachable.

  2. Evidence

    155

    verified claims. Every number is read off the source at the moment it is used, kept beside its own denominator, and shown with its limits.

  3. One fix

    36

    published fixes. One free behavior change per topic — and if the evidence will not carry one, we drop the topic instead of softening it.

What this is

Narrated by an AI voice. The full transcript is below the video.

What One Honest Fix is, and what it stands for.
Read the transcript

Welcome to One Honest Fix.

We turn the best available biomedical evidence into small, free behavior changes anyone can make today.

A topic starts as a question, not an answer.

Research agents search PubMed and Europe PMC for a meta-analysis or a systematic review.

The candidates are compared, and the strongest becomes the anchor.

Then a second agent tries to break it, re-checking every figure against the source.

And every figure keeps its own denominator.

Then a working scientist checks it against the literature, and signs it off twice.

Only then does it become a page here, and a video on our channels.

Every number traces to a peer-reviewed paper you can open and check yourself.

We'd rather drop a topic than overstate it, and we publish our corrections in the open.

Our goal: becoming the most trusted bridge between research and everyday health.

Educational content, not medical advice.

One honest fix at a time.

On screen throughout, in the video's own footer: “Peer-reviewed research · human-verified · AI-narrated” and “educational content · not medical advice”.

Browse by category

FoodWhat is really on your plate, and the smallest swaps that matter.MovementSitting, steps, strength, fitness — how moving your body changes your odds.MindStress, mood, and the daily inputs your brain runs on.SleepThe habits around the eight hours that decide their quality.EnvironmentLight, air, and the surroundings you barely notice.DrinkWhat you pour, and what it does once it is in you.ScreeningNumbers you only learn by having them measured.

All fixes

  1. A couple of drinks a nightDrinkWhen the glass is empty, put the bottle down and decide again before pouring. Let the second drink be something you choose, not something that just follows the first.
  2. A drink before sleepSleepSkip the drink before sleep. On any night you want to sleep well, stop using a drink as the thing that gets you to sleep.
  3. Being a bit isolatedMindThe next time you say we should catch up sometime, do not let it stay sometime. Name a day before the conversation ends, and set it to repeat.
  4. Caffeine too lateSleepCount back eight hours from the time you actually go to bed
  5. Cardio fitnessMovementTwice a week, walk or take the stairs briskly enough that you can still talk but not sing
  6. Cutting back on social mediaMindSet your phone's screen-time limit for social media to an hour a day or less, and keep it for at least two weeks.
  7. Eating too fastFoodPut the fork down between bites
  8. Exercise for low moodMindPut a brisk walk in tomorrow the way the trials ran it
  9. Fried foodFoodCut back on fried food, starting with the fried side or dish you have most out of habit.
  10. Getting 'enough' vegetablesFoodAdd one more portion of fruit or veg to a meal that you're already eating
  11. Hand washingEnvironmentEvery time you get home, wash your hands with soap and water before you touch anything else
  12. Headphone volumeEnvironmentTurn it down until you could still hear someone talking beside you, and leave it there. A percentage of maximum volume tells you nothing about how loud that is
  13. Meditating on your own for felt stressMindOnce a day, sit quietly for about fifteen minutes, noticing your breath or body without changing anything, and gently come back when your mind wanders. Keep going for a month.
  14. Morning light and your body clockSleepTake something you already do in the morning
  15. Movement after mealsMovementTake a 10-minute easy walk right after your biggest meal, usually dinner
  16. Never downshifting out of stressMindSlow your breathing to about six breaths a minute
  17. Never having your blood pressure measuredScreeningMake sure to get your blood pressure checked once in a while. If it's high, get it rechecked.
  18. Not cleaning between your teethEnvironmentAdd flossing to the brushing you already do
  19. Not enough fibreFoodSwap one refined staple you already eat for its whole version
  20. Nuts as your snackFoodUnless you're allergic, have a handful of nuts at a snack break you already take, on at least three days a week
  21. Phone in bedSleepPut your phone across the room, not on the nightstand
  22. Processed meatFoodSwap one processed-meat meal a week for something you already eat
  23. Prolonged sittingMovementTake a few minutes of easy walking every half hour, and aim for about an hour of daily movement
  24. Regular exercise and your focusMindThree times a week, go for a 30-minute run or a workout that makes you breathe harder, and keep it up for at least eight weeks.
  25. "Running ruins your knees"MovementIf something is stopping you from running, it should not be the fear of wrecking your knees
  26. Short sleepSleepWake up at the same time every day, even on weekends
  27. Short-form video and your focusMindMake short videos a choice, not a reflex: keep them closed for your next study or work block, then open them afterwards, on purpose.
  28. Sleeping with the light onSleepWhen you lie down to sleep, turn the lights off.
  29. StepsMovementAdd a thousand steps to wherever you are now
  30. StrengthMovementTwice a week, do one short set of sit-to-stands from your chair and push-ups against a counter
  31. Sugary drinksDrinkSwap one sugary drink a day
  32. Thinking exercise only counts in big dosesMovementGet about 75 minutes of brisk movement a week
  33. Too much saltFoodTaste your food before you reach for the salt, and move the shaker off the table
  34. Ultra-processed foodFoodSwap one ultra-processed thing a day for a whole-food version
  35. Very hot teaDrinkLet your tea cool until it feels warm, not hot, before you take the first sip.
  36. Where you walk, not whether you walkEnvironmentDon't add a walk

36 published fixes · each verified against the paper it came from before it ships. When we're wrong, we say so in the open.