Start Updated 2026-08-01 View as Markdown

Quickstart

About ten minutes of setup, then the useful part starts accumulating on its own.

1. Get access

nLight.fit is approval-only during early access. Request an account from the landing page. Once approved, sign in at nlight.fit/app.

2. Tell the coach who you are

Open settings and fill in your profile. This is the single highest-leverage ten minutes you will spend in the product, because almost every coaching behaviour keys off it: your goal and target, your training constraints and equipment, injuries, diet approach and allergies, the coaching style you respond to, what has worked for you before and what has failed.

You can also do this by voice. The onboarding voice mode walks through the profile conversationally, which is considerably faster than filling in a long form.

Nothing here is required to start tracking. But a coach that does not know your goal can only give you general advice, which is the thing this product exists not to do.

3. Write your Mission Statement

A goal in one sentence, plus three commitments that would actually get you there.

This is separate from the profile on purpose. The profile describes your situation; the Mission Statement declares your intent, and the platform measures against it — tracking progress, and testing whether your three commitments are in fact the behaviours moving the outcome.

4. Confirm your first day

Open the ledger and fill in today's row. Habits are checkboxes, numbers are numbers, meals are free text.

Two things to know:

  • Every edit saves immediately. There is no save button, and no draft state to lose.
  • Custom columns. Add anything the standard set does not cover — "No Alcohol", "Sauna", "Cold Plunge", whatever you actually care about. Give it a description; the coach reads descriptions, and a column called GMAD means nothing without one.

5. Connect what can fill itself in

WHOOP, if you wear one. Authorize once in settings and recovery, HRV, sleep stages, strain and workouts sync on a schedule and appear as columns alongside what you type. See WHOOP.

Bloodwork, if you have a recent panel. Upload the PDF; the markers are extracted into a structured record with trends. See labs.

Methylation genetics, if you have had the test. One upload, once ever. See methylation.

6. Talk to the coach

Open the AI Coach and ask something real. Good first questions:

  • "What should I focus on this week?"
  • "Am I actually making progress toward my goal, or does it just feel that way?"
  • "What's getting in the way of my sleep?"

The coach knows what you have logged, what you said in settings, and what your Mission Statement commits you to. Early on it will have little history to reason over and will say so; that is the honest answer, not a limitation being hidden.

7. Give it a week

The parts of the platform that are genuinely worth having — correlations, personal records, momentum, changepoint detection, goal ETA — need data before they mean anything. A correlation computed on four days is noise, and the engine will decline to report it rather than dress it up.

A week gets you basic patterns. A month gets you correlations with real confidence. Bloodwork becomes interesting on the second panel, when there is a trend rather than a snapshot.

8. Optional: connect an AI client

If you use Claude Code, Claude Desktop or Cursor, you can query your own record from there over the MCP server. Mint a token with the management scripts, add the server following client setup, and your coding agent can pull streaks, correlations and the raw feature matrix directly.

  • Concepts — the vocabulary used throughout these docs
  • The ledger — columns, frequencies, CSV import
  • AI coach — how it decides what to read and how hard to think