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Method Key points & practical tips
Foods Strategic foods
Meals Sample menus & inspiration
Mistakes Common pitfalls to avoid
Learn more Learn more

bolt Method

spa Prioritize fiber

Why? Fiber supports digestion, prolongs satiety, and stabilizes energy.

What I do:

I add vegetables, fruits, and legumes to my meals.

I avoid simple sugars that disrupt appetite.

sports_gymnastics Carbs & training

Why? Carbs give me the energy for workouts, but excess can slow fat loss.

What I do:

I eat complex carbs (quinoa, sweet potatoes) before training.

I reduce carbs at night to support fat loss.

calendar_today Refeed days

Why? A low-GI carb reload can boost metabolism and steady hormones to avoid plateaus.

What I do:

Once per week, I increase carbs with brown rice or sweet potatoes.

I help my body utilize energy better without storing fat.

scale Lose weight gradually

Why? Dropping weight too fast can cause deficiencies and yo-yo rebound.

What I do:

I eat slightly less than I burn so my body taps into fat stores.

I make gradual adjustments so I don’t shock my metabolism.

restaurant Optimize protein intake

Why? Without enough protein, my body burns muscle instead of fat.

What I do:

I consume 1.8–2.4 g protein per kg of body weight per day.

This supports recovery and muscle maintenance.

insights What the studies say

Why? Reducing ~500 kcal/day can lead to ~0.5–1 kg/week of weight loss while preserving muscle, if protein intake is sufficient.

What I do:

I make sure not to slash calories too abruptly.

I monitor progress and adjust as needed.

By applying these principles, I keep my metabolism active, avoid plateaus, and move toward my goal without frustration!

Written by Thibaut Comte-Sponville.

report_gmailerrorred Mistakes

trending_down Cutting calories too drastically

Problem: Severe restriction slows my metabolism, exhausts me, and promotes yo-yo regain.

What I do:

I aim for a moderate deficit of 300–500 kcal/day to lose ~0.5–1 kg per week.

I keep protein high to preserve muscle.

do_not_disturb_alt Cutting carbs completely

Problem: Zero-carb can tank energy, increase cravings, and reduce training performance.

Note:

Some extreme diets remove nearly all carbs, but they aren’t ideal for everyone, especially long term.

What I do:

I prioritize complex carbs (quinoa, sweet potato, brown rice) in appropriate amounts.

I place carbs before training to optimize energy.

no_food Neglecting protein

Problem: Without sufficient protein, I lose muscle along with fat, which slows metabolism.

What I do:

I consume 1.8–2.4 g protein per kg body weight daily.

I include a protein source at every meal (chicken, fish, eggs, tofu, legumes).

monitor_weight Focusing only on the scale

Problem: Weight fluctuates due to water retention, menstrual cycle, or muscle gain.

What I do:

I measure circumferences (waist, hips, thighs) and use the mirror.

I judge progress over several weeks, not day to day.

fiber_manual_record Not eating enough fiber

Problem: Low fiber increases cravings and may upset digestion.

What I do:

I eat at least 25 g of fiber daily from vegetables, fruits, and legumes.

I swap refined grains for whole grains.

no_meals Depriving myself of enjoyable foods

Problem: Overly strict diets can trigger bingeing and blowouts.

What I do:

I include “treat” meals in a controlled way (80% wholesome, 20% pleasure).

I learn to manage slip-ups without guilt.

opacity Not drinking enough water

Problem: When dehydrated, I can mistake thirst for hunger and my metabolism can slow.

What I do:

I drink 1.5–2 L of water per day, more if I exercise.

I favor water, herbal teas, and green tea to support satiety.

directions_run Too much cardio, not enough strength training

Problem: Cardio alone can cost muscle, not just fat.

What I do:

I combine lifting and cardio to preserve muscle and increase resting calorie burn.

I do 2–3 strength sessions per week to optimize my body composition.

nutrition Thinking a “healthy” food is always weight-loss friendly

Problem: Even healthy foods (avocado, nuts, olive oil) can push me into a surplus.

What I do:

I control portions, even for foods rich in “good” fats.

I balance my meals to avoid excess.

nights_stay Neglecting sleep

Problem: Poor sleep increases hunger, disrupts hormones, and favors fat storage.

What I do:

I sleep 7–9 hours per night to maximize recovery.

I adopt a relaxing pre-bed routine (less screen time, more winding down).

Written by Thibaut Comte-Sponville.

menu_book Learn more

eco Increase dietary fiber intake

Fiber, satiety, and weight control — High-fiber eating patterns are consistently associated with better weight management. Viscous soluble fibers in particular increase fullness, slow digestion, and can lower overall calorie intake [source 1]. European health authorities recommend at least 25 g of fiber per day and note that higher intakes are linked to health benefits including better weight maintenance [source 2]. Practically, prioritize vegetables, fruits, legumes, and whole grains. Some studies show that fiber supplements (e.g., psyllium ~10 g/day) can modestly reduce body weight and waist circumference over a few months [source 3]. While effects are modest, more fiber improves satiety and helps prevent weight gain long term [source 1] [source 2].

schedule Manage carbohydrates better (timing & “refeed”)

Carb timing and late meals — Carb distribution across the day is debated. Reducing carbs at night is commonly advised to avoid excess energy close to bedtime. In reality, overall calorie surplus drives weight gain, but timing can influence appetite and metabolism. A small controlled study found that eating later (finishing ~2.5 h vs ~6.5 h before bedtime) increased hunger, lowered energy expenditure, and favored fat storage [source 5]. Over time, late dinners may promote weight gain. So without banning evening carbs, lighter dinners and more calories earlier can help.
Refeed days and diet breaks (MATADOR) — Planned “refeeds” (carb/calorie increases) can have advantages. These are brief returns to maintenance intake (e.g., one or two days per week, or 1–2 weeks after a dieting block). Trials suggest such breaks blunt some negative metabolic adaptations to continuous dieting. For example, athletes in a deficit who used two high-carb days weekly preserved more lean mass and resting metabolism over seven weeks than a continuous-diet group; both lost similar weight, but the refeed group lost almost no muscle (−0.4 kg vs −1.3 kg) and maintained a higher resting metabolic rate [source 6] [source 15]. Similarly, the MATADOR study (men with obesity) alternating two weeks of dieting with two weeks at maintenance led to greater fat loss than continuous dieting (~15.4 kg vs 10.1 kg over equal time) [source 7]. Such breaks appear to limit drops in energy expenditure and thyroid/leptin during dieting, improving adherence and lean-mass retention. The core principle still remains: the long-term average calorie deficit.

trending_down Aim for gradual weight loss

Moderate loss to protect health and muscle — A common mistake is trying to lose very fast with severe restriction. Guidance emphasizes moderate, steady loss (~0.5 kg/week, up to 1 kg if obesity) to preserve health and lean mass. With harsh restriction, the body shifts toward “famine mode”: it taps muscle first and lowers resting metabolism to save energy [source 8]. Very low-calorie diets prioritize muscle loss and can cause general weakness; extreme intakes (<800–1200 kcal/day) may even carry serious cardiac risks [source 9] [source 10]. Sustainability matters: over 80% of people regain lost weight after crash dieting due to metabolic adaptations (hunger up, expenditure down) [source 8] [source 11]. Choose a moderate, maintainable deficit to lose mostly fat while maintaining muscle and metabolism.

egg_alt Optimize protein intake

Protein: more satiety and lean-mass retention — Adequate protein (often 1.2–1.5 g/kg in a deficit, above the ~0.8 g/kg minimum) increases satiety via hormones and gastric emptying and helps preserve muscle during dieting. A meta-analysis of 43 studies found that higher-protein diets significantly reduced hunger and improved satiety over the day [source 53]. Experts emphasize combining higher protein with a moderate deficit and resistance training to maintain lean mass [source 13] [source 15]. Low-protein diets risk more muscle loss, lower resting metabolism, and greater hunger; protein suppresses appetite more than carbs or fats and increases thermogenesis [source 42] [source 43]. In short, optimizing protein supports muscles and appetite control for better body-composition outcomes [source 13].

restaurant Top foods that support weight loss

Eggs — High-quality protein (~6 g/egg) and essential nutrients. Eggs increase satiety and can reduce later calorie intake. In an 8-week trial in overweight adults, a “2-egg” breakfast vs an isocaloric bagel breakfast produced −2.6 kg vs −1.6 kg (~65% more loss) and a larger BMI drop, without adverse lipid effects [source 16]. Prefer boiled/poached (not fried in butter) and pair with vegetables for a filling, moderate-calorie meal [source 16].
Sweet potato — High water (~77%) and fiber (~3 g/100 g cooked), ~90 kcal/100 g, moderate glycemic load (especially steamed/roasted with skin): good satiety and gradual glycemia. A review of 48 studies links higher fiber to ≥5% long-term weight loss [source 18]. A small 8-week study replacing one meal/day with 132 g of white sweet potato saw ~5% weight loss—likely due to controlled substitution lowering calories rather than any intrinsic “fat-burning” effect [source 20] [source 21]. Note: it’s a starchy, low-protein food (1–2 g/100 g); if eaten alone or cooked very fatty (fries, buttery mash), it can unbalance meals. Best paired with a lean protein and vegetables [source 17] [source 22].
Fatty fish (salmon, mackerel, sardines…) — High-value protein, omega-3s (anti-inflammatory/cardioprotective), vitamin D, iodine, B12… Moderate energy density (~180–200 kcal/100 g salmon) with strong satiety (protein + fat). A meta-analysis of 17 RCTs showed fish/fish-oil interventions reduced BMI and waist circumference more than controls in adults attempting weight loss (greater abdominal-fat reduction) [source 23]. Some data also suggest higher satiety than equivalent beef/chicken portions [source 24]. Practical: 100–150 g per serving, 2–3×/week, cooked baked/packet/grilled [source 23] [source 24].
Quinoa — Pseudocereal higher in protein (~14% dry; ~4 g/100 g cooked) with a complete essential amino-acid profile, fiber (~2.8–5 g/100 g cooked depending on portion), low-moderate GI (~53–59), minerals (Mg, Fe, Zn), and antioxidants. Supports satiety, moderates sugar/fat absorption, stabilizes glycemia; has prebiotic effects. Observational/mechanistic data are favorable: regular intake is associated with less weight gain over time, especially when replacing refined starches [source 25] [source 26] [source 27] [source 28] [source 29] [source 30] [source 31] [source 32] [source 33]. Watch portions (~110 kcal/100 g cooked) and pair with vegetables + a protein source.
Blueberries — Low-calorie (~57 kcal/100 g), ~2.4 g fiber/100 g and ~85% water: volume/satiety for few calories. Rich in anthocyanins (flavonoids): potentially improve insulin sensitivity and reduce adipose inflammation (preclinical); in humans, higher blueberry intake was associated with less weight gain over 4 years (~−0.6 kg among highest consumers) in a large prospective study [source 34] [source 35] [source 37]. Replacing a sugary snack with berries (~65 kcal) led to ~133 fewer kcal at the subsequent dinner, illustrating better appetite control [source 36]. Choose whole berries (fresh or unsweetened frozen) rather than filtered juice [source 35] [source 36].

error Common mistakes that hinder weight loss

Calorie cuts that are too fast or extreme — Very strict diets (<1200 kcal/day, or <800 kcal/day without medical supervision) sharply lower resting metabolism and prioritize muscle loss; risks include deficiencies, mood issues, and in extreme cases cardiac events [source 8] [source 9] [source 10]. Yo-yo regain is common (~80%) due to adaptations (ghrelin ↑, leptin ↓, expenditure ↓) [source 11] [source 50]. Choose a moderate, durable deficit with adequate nutrition.
Eliminating carbs entirely (zero-carb diet) — No major advantage vs balanced hypocaloric approaches long term: DIETFITS (12 months, >600 adults) found no significant difference between “healthy low-carb” and “healthy low-fat” (~−5 to −6 kg in each) [source 38] [source 54]. Meta-analyses converge on similar losses after 1–2 years at equal energy intake [source 39]. Zero-carb diets often lack fiber/micronutrients (constipation, lower nutritional quality) [source 40]. Better to reduce refined carbs and favor whole, fibrous sources.
Too little protein — Intakes <0.8–1 g/kg increase muscle loss, lower resting metabolism, and raise hunger; higher protein improves satiety and weight maintenance [source 41] [source 42] [source 43]. Target 1.2–1.5 g/kg (up to ~2 g/kg for athletes cutting) with a protein source at each meal [source 13].
All cardio, no lifting — Excess cardio in a deficit can raise cortisol (abdominal storage, muscle loss) and trigger compensation (hunger ↑/non-exercise activity ↓); interference with strength/muscle gains is possible [source 44] [source 45]. Resistance training alone can reduce fat mass as effectively as cardio while preserving/gaining muscle; a mixed approach (2–4 lifting sessions + 2–3 moderate cardio sessions) optimizes body composition [source 46] [source 47].
Overeating “healthy” foods without portion control — “Healthy” ≠ “calorie-free”: nuts (~500–600 kcal/100 g), avocado (~160 kcal/100 g), oils (~90 kcal/tbsp), “healthy” granolas/bars… In excess, they erase the deficit. Example: 100 g almonds ≈ +600 kcal. Keep portions in mind (e.g., 20–30 g nuts, 1 tbsp oil, 2 squares of chocolate) and practice mindful eating [source 48].
Neglecting sleep — Short sleep (e.g., <6 h/night) lowers leptin (~−15%) and raises ghrelin (~+15%), increasing hunger and reducing satiety; restricting to 4 h/night led to ~+300 kcal consumed the next day vs 8 h in one study [source 49] [source 50]. Population data: less sleep ↔ higher BMI/waist; extending sleep by ~1 h/night reduced intake by ~270 kcal/day in a recent trial [source 49] [source 50]. Aim for 7–8 quality hours to help appetite, NEAT, and expenditure.

link Sources & References

Written by Thibaut Comte-Sponville.

nutrition Foods

Eggs

Why ? Eggs are filling, high in protein, and low in calories—ideal for preserving lean mass and curbing cravings during a diet.

egg Kaidan Benefits

Provides complete protein to help prevent muscle loss.
Promotes satiety thanks to protein and a dense texture.
Low in calories (1 egg ≈ 70 kcal).

science Key nutrients and their effects

Protein — supports building and protecting muscle.
Choline — essential for brain function and fat metabolism.
Vitamin D — contributes to weight management and immune support.

alarm Best time

Breakfast or lunch: helps control morning hunger and reduces snacking.

restaurant_menu What to pair it with?

Raw or cooked vegetables for fiber.
Whole-grain bread or rolled oats for a filling meal.
Avocado or salmon for healthy fats.

Sweet potato

Why ? Sweet potato provides steady energy via complex carbs while supporting satiety and digestive health during weight loss.

science Key nutrients and their effects

Complex carbs — provide steady energy and help prevent cravings.
Fiber — supports digestion and keeps you full longer.
Beta-carotene (vitamin A) — nourishes skin and protects vision.

restaurant_menu How to add it

Mashed with a drizzle of olive oil.
Oven-roasted with spices like paprika or cumin.

alarm Best time

Lunch or dinner: as the main carb source.

swap_horiz Alternatives

Basmati rice — lower GI than white rice for more stable energy.
Quinoa — higher in protein, great for variety.

Fatty fish

Why ? Fatty fish provide essential omega-3s, satiating protein, and vitamin D—perfect for losing fat without losing muscle.

science Key nutrients and their effects

Omega-3s — reduce inflammation, improve fat management, and boost focus.
Protein — fills you up quickly and helps preserve lean mass.
Vitamin D — supports immunity and hormone regulation.

restaurant_menu How to add it

Grilled with steamed vegetables.
In a cold salad with quinoa for a balanced meal.

alarm Best time

Dinner: easy to digest and packed with healthy fats ideal for recovery.

swap_horiz Alternatives

Trout — also rich in omega-3s, often more affordable.
Canned sardines — easy to store and full of calcium if you eat the bones.

Green vegetables

Why ? Leafy green vegetables help control hunger, strengthen immunity, and support digestion while being ultra low-calorie.

science Key nutrients and their effects

Fiber — slows digestion, increases satiety, and stabilizes blood sugar.
Vitamin A — protects cells, improves skin, and supports immunity.
Vitamin C — improves iron absorption and guards against pathogens.
Vitamin K — supports bone strength and blood clotting.
Iron — transports oxygen and fights fatigue.
Magnesium — eases stress and aids muscle recovery.

restaurant_menu How to add them

In salads with lean proteins.
Lightly sautéed with garlic and a drizzle of olive oil.
Blended into green smoothies for a vitamin boost.

alarm Best time

Lunch or dinner: to fill your plate without excess calories.

swap_horiz Alternatives

Kale — even higher in vitamins A and K, great for maximizing micronutrients.
Arugula — adds a peppery note and boosts antioxidants.
Spinach — gentle source of iron and fiber, easy to add anywhere.

Quinoa

Why ? Quinoa is a plant-based powerhouse, ideal for complete protein, fiber, and steady energy without excess calories.

science Key nutrients and their effects

Complete plant protein — provides all essential amino acids.
Fiber — regulates blood sugar and keeps you full longer.
Magnesium — reduces stress and supports muscles.

restaurant_menu How to add it

Cold salads with grilled vegetables.
As a side with lean meats or fish.

alarm Best time

Lunch or dinner

swap_horiz Alternatives

Millet — gluten-free, easy to digest, rich in magnesium.
Amaranth — higher in iron and fiber; great for variety.

Legumes

Why ? Legumes provide plant protein and fiber—ideal for replacing meat while keeping energy stable and digestion on track.

science Key nutrients and their effects

Plant protein — a strong alternative to meat with added fiber.
Fiber — keeps you full for longer and stabilizes energy.
Iron — fights fatigue and supports performance.

restaurant_menu How to add them

In soups or curries with spices like turmeric.
As cold salads with fresh vegetables and olive oil.

alarm Best time

Lunch: to provide long-lasting energy.

swap_horiz Alternatives

Split peas — very high in fiber; perfect for soups.
Kidney beans — similar nutrition profile with a mild flavor.

Berries

Why ? Blueberries and other berries are rich in antioxidants and fiber—great for protecting cells, boosting immunity, and easing sweet cravings without excess.

science Key nutrients and their effects

Antioxidants (anthocyanins) — protect cells, reduce inflammation, and aid recovery.
Vitamin C — strengthens immunity and supports collagen production.
Fiber — supports digestion and satiety.

restaurant_menu How to add them

As a snack on their own or mixed into yogurt.
As a topping on rolled oats or blended into a smoothie.

alarm Best time

Snack or dessert: to satisfy a sweet tooth in a healthy way.

swap_horiz Alternatives

Raspberries — very high in fiber and a bit less sweet.
Strawberries — fresh and packed with vitamin C.

Plain yogurt

Why ? Plain yogurt and kefir support my digestion and help me feel full while protecting my muscles.

science Key nutrients & effects

Probiotics — Improve my digestion and positively influence weight management.
Protein — Keeps me full longer and supports muscle building.
Calcium — Strengthens my bones and plays an essential role in metabolism.

restaurant_menu How to include it

With berries for a balanced snack.
As a base for protein smoothies or a breakfast bowl.

alarm Best time

Morning or afternoon snack: to maintain my energy.

swap_horiz Alternatives

Skyr — Very high in protein and low in fat.
Low-fat quark — Easy to customize with fruit or honey.

Avocado

Why ? Avocado is one of the best foods to regulate hunger, provide healthy fats, and reduce cravings during weight loss.

science Key nutrients & effects

Monounsaturated fats — Regulate hunger hormones, improve insulin sensitivity, and protect my heart.
Fiber — Keeps me fuller for longer and supports digestion.
Potassium — Reduces bloating and optimizes muscle function.

restaurant_menu How to include it

On toast with whole-grain bread and a squeeze of lemon.
In a salad or as homemade guacamole.

alarm Best time

Lunch or snack: to steady my energy.

swap_horiz Alternatives

Olives — Lower in calories and rich in healthy fats.
Flax or chia seeds — Provide similar omega-3s and fiber.

Cabbage / Broccoli

Why ? Cauliflower and broccoli are excellent for satiety and cell protection while being very low in calories—perfect to fill the plate without excess.

science Key nutrients & effects

Fiber — Slows digestion and extends satiety.
Vitamin C — Boosts my immune system and reduces inflammation.
Antioxidants — Protect my cells against oxidative stress.

restaurant_menu How to include them

Roasted in the oven with spices like turmeric.
Blended into a soup or light purée.

alarm Best time

Lunch or dinner: as a light, nutritious side.

swap_horiz Alternatives

Brussels sprouts — Even higher in antioxidants.
Asparagus — Light, high in fiber, and great for detox.

Nuts / Almonds

Why ? Walnuts and almonds are perfect snacks to nourish my brain, curb cravings, and add plant protein any time of day.

science Key nutrients & effects

Healthy fats — Nourish my brain and help prevent cravings.
Magnesium — Reduces stress and improves muscle recovery.
Protein — Supports muscle building and extends satiety.

restaurant_menu How to include them

A handful as a snack or added to a salad.
In smoothies or as the base for homemade granola.

alarm Best time

Afternoon snack or post-workout

swap_horiz Alternatives

Pumpkin seeds — Rich in magnesium and more budget-friendly.
Cashews — Lower in calories and milder in flavor.

Green tea

Why ? Green tea is the weight-management drink par excellence: it promotes fat burning, protects my cells, and gives me energy without too much caffeine.

science Key nutrients & effects

Catechins — Promote fat burning and slightly increase metabolism.
Antioxidants — Protect my cells from exercise-related damage.
Natural caffeine — Gives me a boost without coffee’s overly strong effects.

restaurant_menu How to include it

As a hot drink after a meal to support digestion.
Chilled with lemon and mint as a soda alternative.

alarm Best time

Morning or afternoon: for a clean, gentle lift.

swap_horiz Alternatives

Yerba mate — More stimulating, antioxidant-rich, and popular for weight management.
Oolong tea — Also supports fat oxidation and digestion.

Written by Thibaut Comte-Sponville.

Meals

Breakfasts

Why ? A solid breakfast helps me avoid cravings and stabilize my energy from the morning on.

1. Protein omelet & avocado

🍳 2 eggs + sautéed spinach + ½ avocado
🥑 1 slice whole-grain bread
🍵 Green tea or coffee, unsweetened

2. Yogurt bowl & homemade granola

🥣 150 g plain Greek yogurt
🥜 1 tablespoon homemade granola (rolled oats, almonds, pumpkin seeds)
🍓 ½ cup berries

3. Filling smoothie

🥤 200 ml plant milk + 1 banana + 1 tablespoon almond butter
🌰 1 tablespoon chia seeds

4. Protein pancakes

🥞 2 homemade pancakes (blended oats, egg, almond milk)
🍓 1 tablespoon almond butter + a few berries

5. Craving-busting porridge

🥣 40 g rolled oats cooked with almond milk
🍏 ½ apple, diced
🧂 Cinnamon & flax seeds

Lunches

Why ? A balanced lunch carries me through the afternoon without energy dips or cravings.

1. Complete protein salad

🥗 120 g grilled chicken breast
🥦 Fresh vegetables (tomatoes, cucumbers, grated carrots)
🥑 ½ avocado + homemade vinaigrette (olive oil, lemon, mustard)

2. Quinoa & salmon

🍛 100 g quinoa
🐟 150 g grilled salmon
🥦 Steamed broccoli

3. Chicken & veggie wrap

🌯 1 whole-wheat tortilla
🍗 100 g shredded chicken
🥑 Homemade guacamole + crunchy vegetables

4. Balanced Buddha bowl

🍚 ½ cup brown rice
🌿 Spiced roasted chickpeas
🥬 Green vegetables sautéed in olive oil

5. Tofu & sweet potato

🥔 150 g roasted sweet potato
🧀 120 g marinated tofu
🥦 Steamed vegetables

Snacks

Why ? A well-chosen snack helps me avoid cravings and maintain my energy.

1. Almonds & apple

🍏 1 apple
🥜 1 handful almonds (20 g)

2. Yogurt & seeds

🥣 150 g plain yogurt
🌰 1 tablespoon chia seeds

3. Homemade energy bar

🍫 1 bar with oats and peanut butter

4. Hard-boiled eggs & raw veggies

🍳 2 hard-boiled eggs
🥕 A few carrot sticks

5. Quick smoothie

🥤 1 banana + almond milk + a spoon of cocoa

Dinners

Why ? A light dinner helps me sleep well and optimize weight loss.

1. Cod & steamed vegetables

🐟 150 g cod
🥦 Steamed broccoli
🍚 50 g brown rice

2. Filling soup

🥣 Homemade soup (carrot, zucchini, leek)
🍞 1 slice whole-grain bread

3. Lentil & feta salad

🥗 100 g lentils
🧀 30 g feta
🥒 Cucumber & tomatoes

4. Sautéed tofu & grilled vegetables

🧀 120 g tofu
🌶️ Mixed vegetables (bell peppers, mushrooms, onions)

5. Spinach omelet & goat cheese

🍳 2 eggs
🥬 1 handful spinach
🧀 30 g goat cheese

Written by Thibaut Comte-Sponville.

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The 7-pillar system

The reference for understanding the life profile.

Clarity

Clarity is the ability to see accurately. It helps separate facts, feelings, and interpretations. When this pillar is strong, decisions become cleaner: less confusion, fewer self-justifications, and more accuracy about what is actually happening.

A high score suggests you can read reality, yourself, and situations with good sorting. It doesn’t mean “knowing everything”, but it means naming an emotion without turning it into proof, accepting a fact without bending it, and updating your view when new information appears.

A low score often signals the opposite: interpretation. Feelings become the main compass, assumptions replace facts, and the mind builds a protective story. The goal isn’t to become cold, but to become precise again: more sorting, less projection.

Direction

Direction is the art of having a course. It gives your time a hierarchy: what truly matters, what is priority, and what can wait. When this pillar is strong, life feels less scattered because choices align more often with meaning.

A high score shows an ability to choose and take ownership. It appears in simple renunciations: saying no to what isn’t essential, protecting a priority, and turning intentions into concrete goals. Direction doesn’t remove doubt, but it prevents getting lost.

A low score often reflects the opposite: reactivity. Urgencies, opportunities, and external expectations take the wheel, and the course blurs. The helpful move is to return to one clear priority—even a small one—and reduce the noise around it.

Passion

Passion is vital momentum: the energy that makes life feel alive. It can be desire, steady interest, or inspiration. When this pillar is strong, it becomes easier to move without constantly forcing yourself.

A high score suggests a good connection to desire and interest. It doesn’t mean being excited all the time, but having regular energy sources: topics that pull you in, activities that add color, and curiosity that returns even through repetition.

A low score often looks like the opposite: neutrality. Drive is low, things feel flat, and motivation depends on context. The goal isn’t to chase intensity, but to rebuild simple, sustainable energy: one thing that genuinely nourishes you, even modestly.

Action

Action is turning possibility into reality. It turns ideas into concrete traces: start, simplify, move forward, finish. When this pillar is strong, mental load drops because things leave the head and close properly.

A high score indicates you can trigger and keep a rhythm. You rely on small consistent steps: keep it simple, repeat, and close loops. Mature action doesn’t depend on big motivation; it rests on habits and systems.

A low score often shows the opposite: intention. Lots of planning and “I will”, but little execution. Often it’s driven by fear of imperfection or judgment. The key is to shrink the next step until it becomes easy to start.

Resilience

Resilience is the ability to hold and, most importantly, return. It helps you through plateaus, useful discomfort, and delayed results. When this pillar is strong, a fall doesn’t become an identity: it’s an episode, not a sentence.

A high score shows continuity: you restart faster, adjust without drama, and stay loyal to what matters. Difficulty remains, but it doesn’t break the whole process.

A low score often points to the opposite: sensitivity to impact. Obstacles hit harder, restarting is more delicate, and energy drains faster. The core move is to separate the event from personal worth, and build a simple restart—even minimal.

Adaptation

Adaptation is feedback intelligence: learning from reality and correcting your method. It allows stable values while changing tools when something isn’t working. When this pillar is strong, you progress by iterating rather than insisting.

A high score suggests you can test and adjust: read results, notice signals, and change approach without ego. This pillar makes progress smoother because you’re not “married” to a single way of doing things.

A low score often looks like the opposite: inertia. The same method repeats out of habit even when it stops working. The goal is to reintroduce small tests: one simple variation, one clear marker, and a short time window to measure.

Balance

Balance is what makes duration possible. It protects the body, attention, relationships, and rhythm. When this pillar is strong, progress stays sustainable: you move forward without breaking yourself, avoiding the “overdo then repair” cycle.

A high score indicates good boundary management: recovery, protecting essentials, and stabilizing a realistic pace. Balance isn’t the absence of ambition; it’s ambition that can last.

A low score often signals the opposite: intensity. You push hard, consume fast, and the cost shows up later. The most effective lever is often simple: make one element non-negotiable (sleep, pause, connection, breathing) and protect it like a priority.

1 Strategist (L + D)

They see the terrain clearly and turn it into a course: for them, understanding and deciding are one move.

Portrait

The Strategist combines two forces that reinforce each other: Lucidity, which lets them see situations as they really are, and Direction, which turns that vision into committed choices. Where others see a fog of options, they see a map: what matters, what can wait, what must be dropped. They almost never move at random; every step belongs to a larger plan, even a quiet one.

Day to day, they operate by priorities. Before committing, they ask the right questions: what is the real problem, what is the goal, what depends on me? This mental hygiene spares them the scattering that exhausts so many people. You recognize them by their ability to say no without drama: a Strategist’s no is never a rejection, it is a choice of course. People often come to them to untangle a situation, because they can separate the essential from the noise in a few sentences.

Their growth area lies on the side of movement and warmth. Wanting the perfect map, they may delay departure; reasoning flawlessly, they may forget that people need momentum as much as logic. The Strategist is at their best when they accept that a plan executed at 80% beats a plan admired at 100%.

Motto

Know thyself.

Strengths

Big-picture vision: they place each problem in context and quickly spot what truly matters.
Natural prioritizing: they separate the essential from the urgent and organize choices around their course.
Reasoned decisions: their choices rest on clear criteria, not on the mood of the moment.
The power of no: they decline without drama whatever doesn’t serve the goal, freeing their energy.
Sought-after advisor: people come to them to untangle situations, because they make options readable.

Weaknesses

Over-planning: they may keep polishing the map instead of taking the first real step.
Apparent coldness: their logic can make it seem they decide without regard for emotions.
Course rigidity: once their strategy is set, they can be slow to admit it needs revising.

Relations

With the Commander, the alliance is formidable: the Strategist designs, the Commander executes. Their friction: the Commander sometimes finds them slow to give the start signal.
The Visionary inspires and irritates them at once: they admire the flame but keep correcting its overly optimistic trajectories.
They feel understood by the Analyst, their Lucidity cousin, with whom they share a taste for clarity — at the risk of staying in theory together.

2 Scholar (L + P)

Curiosity is their engine: they want to deeply understand what fascinates them, and their lucidity keeps them from settling for illusions.

Portrait

The Scholar is driven by a rare combination: a Passion that catches fire for the subjects that attract them, and a Lucidity that refuses easy answers. When something fascinates them, they don’t skim: they dig, verify, cross-check, until they touch the structure of the subject. Their pleasure isn’t being right, it’s truly understanding — and they quickly feel the difference between a brilliant explanation and an accurate one.

Day to day, curiosity organizes their life more than any schedule: one book calls for another, one question opens three. This energy makes them alive and stimulating for the people around them; they pass on a taste for learning without lecturing. Because they love their subjects sincerely, they keep the honesty to say “I don’t know yet,” which makes them precious in a world of fast certainties.

Their effort zone is the landing. Understanding thrills them so much that acting can feel like an interruption; they can pile up knowledge the way others pile up tools that never leave the box. The Scholar grows by imposing deliverables: turning an exploration into a project, a reading into a concrete move, an idea into a real experiment.

Motto

I know that I know nothing.

Strengths

Driving curiosity: their sincere interest gives them a learning energy few can match.
Depth of analysis: they don’t stop at the surface and reach for the real structure of a subject.
Intellectual honesty: they distinguish what they know, what they assume, and what still needs checking.
Natural transmission: they make their discoveries contagious without lecturing.
A nose for the false: a seductive but flawed argument doesn’t escape them for long.

Weaknesses

Collecting without building: they can pile up knowledge that never becomes achievements.
Passionate scattering: three fascinating subjects at once, and none truly progresses.
Allergy to routine: as soon as a subject becomes repetitive, their energy evaporates.

Relations

With the Explorer, the friendship is obvious: the same thirst for discovery. But the Explorer moves while the Scholar deepens — each finds the other either too hasty or too slow.
The Architect is their best complement: turning their discoveries into concrete constructions.
The Strategist helps channel their curiosity toward a course; in return, the Scholar brings the depth that feeds good decisions.

3 Architect (L + A)

They think before building and build what they thought: with them, a clear idea becomes a concrete structure.

Portrait

The Architect unites Lucidity, which designs accurately, and Action, which truly delivers. This is the profile of plans that actually rise from the ground: they neither just dream structures nor build blindly. Before acting, they clarify the real need; once started, they advance methodically, step by step, keeping the overall scheme in mind.

Day to day, you recognize them by their systems: their projects have foundations, their days have a frame, their tools are chosen to last. They like things properly built — not for the aesthetics of the gesture, but because a solid base saves rebuilding everything. When someone close starts a vague project, they are often the one asking the three questions that turn desire into a workable plan.

Their room for growth is flexibility and speed. Their demand for solidity can make them over-prepare, and the unexpected can upset them more than it should: a project drifting from the blueprint costs them. The Architect grows by accepting provisional versions — scaffolding isn’t a betrayal of the plan, it’s what makes it possible.

Motto

Rome wasn’t built in a day.

Strengths

Solid design: they identify the real need before building, which prevents shaky projects.
Methodical execution: they break big undertakings into realistic steps and see them through.
System sense: they create structures (routines, tools, processes) that keep working for them.
Reliability: what they deliver stands; you can build on it.
Project clarifier: they turn a vague desire into a concrete plan with a few questions.

Weaknesses

Over-preparation: they can endlessly reinforce plans instead of laying the first stone.
Stiffness with the unexpected: a last-minute change upsets them more than it should.
Heavy standards: their level of finish can discourage those who do “good enough.”

Relations

With the Engineer, the duo is fertile: the Architect designs the structure, the Engineer keeps improving it. Possible friction: the Engineer tinkers where the Architect wants something final.
The Strategist speaks their language — clear vision, steady choices — and opens horizons wider than their projects.
The Blacksmith shakes them up: that immediate energy helps them start faster, even if they sometimes find it messy.

4 Stoic (L + R)

They face reality as it is and bear it without telling themselves stories: their quiet strength comes from there.

Portrait

The Stoic weds Lucidity, which looks at facts without makeup, and Resilience, which holds firm when the facts are hard. It’s a rock-like combination: they don’t deny difficulties, nor do they collapse before them. Their first question in hardship is always the same: what depends on me? The rest, they learn to carry without being crushed.

Day to day, they radiate a steadiness that reassures. Other people’s emotional storms don’t contaminate them; they listen, return to the facts, and keep moving at their pace. They bear discomfort — the boredom of long effort, the slowness of results, unfair criticism — better than most, because they don’t expect life to be comfortable. This absence of illusions isn’t pessimism: it’s their way of never being caught off guard.

Their growth ground is warmth and movement. By absorbing everything without asking for anything, they can become a closed fortress where even loved ones no longer know what they’re going through. And their capacity to endure can keep them too long in situations that should be changed rather than tolerated. The Stoic grows by understanding that asking for help and changing course are also acts of strength.

Motto

What is up to us, and what is not up to us.

Strengths

Stability under pressure: crises make them lose neither their head nor their course.
Protective realism: they don’t fool themselves, so they are rarely caught off guard.
Moral endurance: they sustain long effort, even without quick rewards or encouragement.
Sorting the essential: they distinguish what depends on them and release the rest without bitterness.
Reassuring presence: their calm brings others back to the facts when everything spins.

Weaknesses

Default endurance: they can stay for years in a situation that needs changing, simply because they “hold.”
Emotional fortress: they share little of what they go through, keeping even loved ones at a distance.
Excessive sobriety: they can dampen others’ enthusiasm by always returning to the facts.

Relations

With the Reed, they form a duo of rare stability — but together they can settle into a status quo nobody questions anymore.
The Phoenix fascinates them: they too cross hardships, but come out transformed where the Stoic comes out unchanged. Each has a lesson for the other.
The Blacksmith destabilizes them in the best way: bringing fire and desire where they only saw endurance.

5 Analyst (L + T)

Every experience is data: they observe, understand, correct, and get better with each iteration.

Portrait

The Analyst pairs Lucidity, which reads situations precisely, and Adaptation, which turns every piece of feedback into improvement. Theirs is a permanently updating mind: they don’t live mistakes as failures but as information, and they have the rare honesty to change their mind when facts demand it. Few profiles learn as fast, because few accept as gracefully having been wrong.

Day to day, they observe before concluding. A meeting, an argument, a stalling project: they spot the mechanisms, the repeating loops, the causes behind the symptoms. They love testing — a new method, a new angle — and watching what reality answers. People value their feedback because it is precise without being hurtful: they critique the mechanism, never the person.

Their natural limit is rootedness. Always adjusting, they may never settle; always analyzing, they may live situations from the outside, as observers of their own life. And their detachment, so useful for understanding, can read as coldness. The Analyst thrives when they put their adaptive intelligence in service of a lasting commitment — a project, a relationship, a cause — that they choose not to re-question with every new data point.

Motto

The devil is in the details.

Strengths

Fast learning: they convert every mistake into a lesson and progress faster than average.
Honesty before facts: they change their mind when reality demands it, without ego attachment.
Reading mechanisms: they see loops and causes where others only see events.
Taste for testing: they prefer trying and measuring to debating endlessly.
Quality feedback: their input is precise, useful, and never humiliating.

Weaknesses

Permanent re-questioning: they may endlessly re-evaluate what simply required constancy.
Spectator of their life: analysis can replace experience, and perspective become distance.
Perceived detachment: their neutrality can be mistaken for indifference by loved ones.

Relations

With the Engineer, the rapport is immediate: the Analyst understands why it’s stuck, the Engineer fixes it. Together they improve everything they touch.
The Strategist is their natural ally on the Lucidity side — but together they may spend more time understanding than living.
The Chameleon shares their agility with more lightness, teaching them that one can adapt without dissecting everything.

6 Lighthouse (L + E)

Cool head and balanced life: they see clearly without agitation and protect their harmony like a precious good.

Portrait

The Lighthouse combines Lucidity, which keeps the head clear, and Balance, which keeps life breathable. They are the anti-drama par excellence: where others spiral, they bring the temperature down with a few accurate sentences. Their clear-sightedness isn’t for shining but for soothing: calmly naming what is happening is often enough to defuse what was brewing.

Day to day, they live with healthy limits chosen consciously: they know when to stop, what they refuse to sacrifice — their sleep, their people, their breathing room. This isn’t softness, it’s a longevity strategy: they understood early that nothing durable is built on exhaustion. People come to them for that rare blend of perspective and gentleness.

Their effort zone is intensity. Always tempering, they can lukewarm their own ambitions and confuse serenity with avoidance: making no waves sometimes becomes a way of not deciding. The Lighthouse grows by accepting that some moments demand leaving the calm zone — that a necessary conflict beats a façade of harmony, and that a great project sometimes deserves a temporary imbalance.

Motto

Virtue lies in the golden mean.

Strengths

Composure: they keep a clear head while everyone else heats up.
Defusing: they ease tensions by calmly naming what is at play.
Healthy limits: they know when to say stop before exhaustion, for themselves and others.
Measured judgment: their opinions are weighed, balanced, rarely regretted.
Longevity: they move slower than some, but they’re still moving when others have burned out.

Weaknesses

Disguised avoidance: “staying zen” can become an excuse for not deciding.
Lukewarm ambitions: they may limit projects to whatever never threatens their comfort.
Emotional distance: their constant composure can frustrate those hoping for drive or fire.

Relations

With the Maestro, they share the art of lasting without burning out; together they create stable environments where everyone breathes.
The Blacksmith is their fascinating opposite: a little exhausting, but also rekindling desires they had filed away too neatly.
The Reed understands them deeply; their duo is soothing, provided it doesn’t become a pact of immobility.

7 Visionary (D + P)

They know where they’re going and believe in it with their whole being: their course is a flame that lights the way for others too.

Portrait

The Visionary unites Direction, which sets a course and priorities, and Passion, which sets it ablaze. They don’t pursue goals: they carry a vision. What they want to build matters to them at a deep level, and that conviction is felt — when they talk about their projects, something lights up in the room. This is the profile that brings others along, not by authority, but by evidence.

Day to day, their inner compass simplifies choices: whatever serves the vision comes first, the rest waits or disappears. They say no with surprising ease, because every no protects their great yes. The periods when they advance toward what matters are their best: they deploy an energy ordinary obstacles can’t dent.

Their vulnerability is the flat everyday. Tasks that don’t feed the vision bore them deeply, and they can neglect the housekeeping — admin, details, maintenance — until it takes revenge. They can also catch fire for a trajectory too beautiful to be true. The Visionary reaches full measure when surrounded by execution and balance profiles, and when accepting that great visions are also built from small thankless tasks.

Motto

Where there’s a will, there’s a way.

Strengths

Embodied course: their vision gives rare coherence to their life choices.
Pulling power: their sincere conviction naturally brings others along.
Protective no: they effortlessly set aside what doesn’t feed the essential.
Energy of meaning: as long as the goal matters, their motivation renews itself.
Long view: they think in years while others think in weeks.

Weaknesses

Disdain for housekeeping: they neglect flat tasks until they become crises.
Trajectory optimism: they can underestimate obstacles because the vision is too beautiful.
Impatience with skeptics: they experience others’ caution as a lack of faith.

Relations

With the Strategist, the tandem is powerful: one’s flame, the other’s map. The Visionary finds them a bit cold at times; the Strategist finds them too sure of their star.
The Blacksmith is their fire ally: instantly igniting what they see in the distance. Without a stabilizing third, their duo can burn fast.
The Clockmaker is their ideal counterweight: turning vision into steady small steps, and keeping them from betting everything on momentum.

8 Commander (D + A)

They decide, then they move: between the course and the execution, they leave almost no delay.

Portrait

The Commander adds Direction, which decides, to Action, which executes. With them, the distance between decision and first move is tiny: decided Monday, started Monday evening. This speed isn’t haste — it’s a deep conviction that plans only matter implemented, and that momentum spoils when left to cool.

Day to day, they naturally structure what surrounds them: goals are set, roles are clear, deadlines exist. In a group going in circles, they’re the one who eventually says “so, what do we do?” and assigns what follows. You can count on them to turn a collective intention into a concrete result; they keep their commitments and expect the same from others.

Their challenge is nuance and patience. Their frankness can jostle, their pace can exhaust, and their need to advance can make them mistake legitimate hesitation for bad will. They also benefit from watching their tendency to steer everything: truly delegating means accepting it gets done differently. The Commander is at their best when their execution power serves a matured course — and when they leave others space to contribute in their own way.

Motto

I came, I saw, I conquered.

Strengths

Immediate action: deciding and starting are a single movement for them.
Structuring: they set goals, roles, and deadlines where vagueness reigned.
Execution reliability: what they announce, they do — and on time.
Natural leadership: their assurance gives the group the will and courage to advance.
Driving energy: their pace raises the standard around them.

Weaknesses

Chronic impatience: others’ hesitations quickly look like wasted time to them.
Invasive authority: they may take charge even when nobody asked.
Hot decisions: their speed sometimes makes them decide before hearing everything.

Relations

With the Strategist, it’s the classic head + arms pairing: they bring speed, the Strategist brings the depth of the map.
The Gladiator is their brother-in-arms: the same taste for executed effort. Together they break records — and brush against burnout.
The Epicurean teaches them what they forget: that you can push hard without ceasing to savor.

9 Paladin (D + R)

Their values are their armor: they hold their course and their word, even when the wind rises.

Portrait

The Paladin fuses Direction, which anchors values and course, and Resilience, which defends them over time. This is the profile of loyalty: to principles, to commitments, to their people. When they say they’ll do something, the question is no longer if, but when. Pressures, fashions, and easy outs slide off them: they don’t negotiate what constitutes them.

Day to day, this backbone gives them a particular presence. You know where they stand, what they defend, what they won’t accept — and that predictability, far from boring, has become rare. In hard times, they’re the one who stays: when a project crosses its valley of discouragement, when a loved one crosses an ordeal, the Paladin is still there in the morning.

Their challenge is flexibility. The line is thin between fidelity to values and stubbornness; between holding firm and clinging to a path reality has invalidated. They can also judge harshly those who bend where they hold, forgetting not everyone has their armor. The Paladin grows by distinguishing the course, which deserves loyalty, from the itinerary, which deserves to be rediscussed.

Motto

Do what you must, come what may.

Strengths

Word kept: their commitments have the solidity of a signed contract.
Embodied values: they live what they profess, which gives them natural moral authority.
Presence in hardship: they stay when others scatter.
Resistance to pressure: neither fashion, nor the group, nor convenience makes them drop their course.
A landmark for others: their constancy offers a fixed point to those who doubt.

Weaknesses

Stubbornness dressed as principle: they may defend an outdated position because yielding would feel like betrayal.
Judging the “weak”: they poorly understand those who bend, quit, or change their minds.
Harshness toward themselves: they forbid themselves fatigue and detours, sometimes to the breaking point.

Relations

With the Navigator, the duo is complete: the same attachment to the course, but the Navigator knows how to change route. One teaches flexibility; the Paladin teaches constancy.
The Flamebearer shares their ardor in hardship; together they never let go — sometimes even when they should.
The Chameleon is their instructive opposite: so much flexibility disorients them, yet shows that one can adapt without self-betrayal.

10 Navigator (D + T)

The course stays, the route adjusts: they advance toward their goal by integrating every headwind.

Portrait

The Navigator combines Direction, which knows where it’s going, and Adaptation, which knows which way through. It’s a formidably effective combination: the stability of the goal with the flexibility of the path. An obstacle never questions their destination — only their itinerary. Where some dig in and others give up, they recalculate.

Day to day, they practice permanent adjustment without making a story of it: a failing plan gets replaced, critical feedback gets integrated, an unexpected opportunity gets weighed against the course. This oriented agility makes them precious in times of change: they keep north when everything moves, and they move when everyone clings to the old plan.

Their vigilance zone is twofold. Constantly adjusting, they can give people an impression of inconstancy — others only see the turns, not the course that justifies them; explaining their logic helps. And their ease in movement can make them neglect the virtues of stillness: some things require neither pivot nor optimization, just repeated presence. The Navigator excels when reserving agility for the routes, and loyalty for the harbor.

Motto

No wind is favorable to one who does not know where they are going.

Strengths

Stable course, flexible route: they change paths without ever losing the destination.
Fast recalculation: facing an obstacle, they produce a plan B before others finish complaining.
Reading the winds: they sense early when an approach is fading and correct before the crisis.
Serenity in change: unstable periods don’t distress them, they activate them.
Pragmatism: they judge ideas by how much closer they bring the goal, not by their elegance.

Weaknesses

Apparent inconstancy: their constant turns disorient those who can’t see the course.
Compulsive plan B: they may abandon a valid approach at the first headwind.
Allergy to stillness: they optimize even what simply required patience.

Relations

With the Paladin, the exchange is precious: one offers flexibility, the Paladin offers anchoring. Each corrects the other’s excess.
The Visionary gladly entrusts them with big dreams: the Navigator knows how to find practicable routes for them.
The Clockmaker stabilizes them: that regularity turns the Navigator’s itineraries into measurable progress.

11 Maestro (D + E)

They conduct without forcing: a clear course, a sustainable rhythm, and everything in its place in the score.

Portrait

The Maestro tunes Direction, which sets the course and priorities, with Balance, which watches the tempo and the harmony of the whole. They are the conductor of lives: they know what they want, but refuse to obtain it at the price of chaos. For them, ambition and serenity don’t conflict — they’ve understood that great works are played over time, and time demands care.

Day to day, they organize life like a score: the important movements have their place, and so do the rests. They protect their rhythm — sleep, breathing room, time for their people — not out of softness, but because it’s the condition of their constancy. Around them, things run without shouting: they anticipate, distribute, adjust everyone’s tempo, and the whole produces more than the sum of its parts.

Their challenge is the unexpected and the risk. Their score can become too tame a frame: they may refuse beautiful dissonances — a sudden opportunity, an unreasonable but invigorating project — because they threaten the installed harmony. And their need for “everything to run well” can make them carry too much for others. The Maestro grows by allowing unplanned movements into their own symphony.

Motto

Slow and steady wins the race.

Strengths

Course without chaos: they advance toward goals while keeping a life that breathes.
Sense of tempo: they know when to speed up, when to slow down, and when to leave a rest.
Harmonious organization: around them, things run without drama or overheating.
Constancy: their sustainable rhythm lets them last where sprinters quit.
Care for others: they watch everyone’s rhythm, not just their own.

Weaknesses

Excessive caution: they may refuse invigorating opportunities because they disturb the score.
Silent carrier: watching over everyone’s harmony, they forget themselves in the orchestra.
Avoided conflict: they prefer arranging to confronting, even when confrontation would clear the air.

Relations

With the Commander, the complementarity is strong: they channel that raw power into ensemble music — at the cost of negotiations over tempo.
The Lighthouse is their Balance ally: together they create environments where everyone gives their best without damage.
The Blacksmith is their favorite dissonance: disturbing the score, which is often exactly what was needed.

12 Blacksmith (P + A)

Desire first, action right after: they ignite projects the way others flip on a light.

Portrait

The Blacksmith joins Passion, which catches fire fast and strong, with Action, which turns enthusiasm into an immediate move. This is the profile of ignition: between the idea that lights them up and the first concrete step, sometimes less than an hour passes. While others weigh pros and cons, the Blacksmith has already tried, and their field report is worth all the debates.

Day to day, their energy is contagious. They unstick sleepy groups, unblock stalled projects, dare the first steps everyone kept postponing. Their implicit motto: we’ll see. This audacity gives them a dense life — in experiences, encounters, accelerated learning — and makes them a precious trigger for the more cautious profiles around them.

Their difficulty starts after ignition. When novelty fades, their energy fades with it: the Blacksmith’s projects have dazzling beginnings and uncertain middles. They can leave a wake of open works behind, and people around them can suffer from their successive enthusiasms. The Blacksmith fully blossoms when they team up with finishers — or learn the less brilliant but decisive art of finishing one thing before lighting three.

Motto

Practice makes perfect.

Strengths

Instant start: the morning’s idea becomes the afternoon’s attempt.
Contagious energy: their enthusiasm sets sleepy people and projects back in motion.
Boldness of the first step: they dare what others keep postponing.
Learning by trying: they accumulate real experience while others theorize.
Anti-routine: with them, boredom never settles in for long.

Weaknesses

Fragile project middles: their energy evaporates when novelty fades.
Accumulated worksites: they open more than they close, and the wake eventually weighs.
Excitement dependence: without stimulation, they confuse calm with boredom.

Relations

With the Clockmaker, the alliance is ideal: one ignites, the other maintains. Their sparks finally become lasting hearths.
The Visionary gives them a direction to set ablaze: their duo moves mountains, provided a third party watches the housekeeping.
The Stoic slows and soothes them; they warm and loosen the Stoic. Improbable on paper, precious in real life.

13 Flamebearer (P + R)

Their fire doesn’t go out in the rain: they want things intensely and fight for them over the long haul.

Portrait

The Flamebearer melts together Passion, which wants intensely, and Resilience, which holds long. It’s the alloy of won causes: they don’t just desire, they hang on. Difficulties that discourage others have a paradoxical effect on them — confirming the thing is worth it. A rejection stings for ten minutes and motivates for ten weeks.

Day to day, they live their projects as battles to wage: with heart, sometimes with rage, with loyalty to the causes that grip their gut. This is the profile of comebacks, of second attempts that succeed, of passions defended against all odds. Their people know that when they say “I won’t give up,” it isn’t a figure of speech.

Their risk is turning everything into a struggle. Fighting so much, they may seek adversity even where none exists, exhaust themselves on secondary fronts, or stay at war with a past that should be left in peace. And their intensity, magnificent in hardship, can tire others in calm weather. The Flamebearer grows by learning to choose their battles — and to put down the gloves when victory consists precisely in no longer fighting.

Motto

No guts, no glory.

Strengths

Passionate tenacity: they want hard and long — the combination that eventually wins.
Rebound energy: failure stings them, then relaunches them more determined than before.
Heart in the effort: they bring soul where others bring only discipline.
Loyalty to causes: what they defend, they truly defend, on good days and bad.
Living inspiration: their perseverance gives courage to those who doubt.

Weaknesses

Useless battles: they can exhaust themselves on fronts that didn’t deserve their energy.
Trouble with calm: peace sometimes makes them more nervous than the storm.
Invasive intensity: their battle mode can weigh on loved ones who just wanted a quiet dinner.

Relations

With the Gladiator, respect is immediate: the same cult of effort. The Gladiator teaches them regularity; they teach the Gladiator flame.
The Phoenix is their mirror of hardship: both walk through fire, but the Phoenix comes out changed where the Flamebearer comes out hardened.
The Epicurean disarms them: showing that one can love life without wrestling it.

14 Explorer (P + T)

The new calls them and change feeds them: they learn the world by moving through it.

Portrait

The Explorer crosses Passion, which falls for the new, with Adaptation, which deploys into it with ease. Change, which frightens so many, is their natural element: new city, new field, new method — they enter it the way a swimmer enters water. Their curiosity isn’t bookish but lived: they want to see, try, traverse.

Day to day, their life looks like an expanding map: each period adds a territory — a skill, a culture, a circle, a way of thinking. This breadth makes them hard to confine and impossible to bore; they connect worlds that don’t talk to each other and bring back ideas from elsewhere that stand out here. Others sometimes travel through their stories.

Their vigilance point is rootedness. Forever widening the map, they may never deepen any territory; forever leaving, they may turn flight into a lifestyle disguised as discovery. Long commitments — a place, a craft, a relationship — can feel like cages when they are sometimes bases. The Explorer reaches fullness when they choose a home port: not to stop exploring, but to have somewhere their discoveries accumulate and make sense.

Motto

Not all those who wander are lost.

Strengths

Ease in the new: they acclimate fast where others take months.
Lived curiosity: they learn by direct experience, not only from books.
Breadth of view: their multiple worlds give them ideas the sedentary don’t have.
Border-crosser: they connect universes, people, and disciplines that ignored each other.
Discovery energy: novelty recharges them instead of draining them.

Weaknesses

Sacrificed depth: many territories opened, few mastered.
Difficult commitment: anything fixing — place, role, relationship — can feel like a cage.
Discovery-as-flight: they sometimes leave less out of desire for elsewhere than to avoid here.

Relations

With the Scholar, rapport is immediate: same thirst, different methods. The Scholar digs, the Explorer traverses — together they cover everything.
The Clockmaker is their salutary counterweight: turning their discoveries into lasting gains.
The Reed offers what they don’t dare give themselves: a fixed point. Beside it, leaving becomes a choice, no longer a reflex.

15 Epicurean (P + E)

They love life intensely and savor it with measure: their art is living fully without burning out.

Portrait

The Epicurean weds Passion, which tastes life with appetite, and Balance, which knows when to set the glass down. They are one of the most pleasant profiles to live with: they love hard — people, projects, pleasures — but they’ve understood what escapes so many passionate types: intensity only counts if it lasts. Where others devour and then sicken, they savor.

Day to day, they cultivate a rare quality of presence. A meal with them isn’t a pause between two tasks, it’s a full moment; a project led with them keeps its flavor even through the thankless phases, because they know how to slip pleasure into it. They know their appetites and their limits: they treat themselves often, but rarely too much. This wisdom of dosage protects them from hangovers — literal and figurative.

Their growth zone is arid effort. When a goal demands a desert crossing — long, austere, without immediate pleasure — their reflex is to renegotiate the route or the destination. They can also confuse comfort with accomplishment, settling into a sweet life that doesn’t reveal all of who they are. The Epicurean grows by accepting that certain flavors — the pride of a hard thing done — only come at the end of a road that itself had no taste.

Motto

Carpe diem.

Strengths

The art of savoring: they turn ordinary moments into full ones.
Sustainable intensity: they love hard without burning up, which makes them constant in their attachments.
Instinctive dosage: they know their appetites and stop before excess.
Warm presence: their company does people good, and people come back for it.
Anti-burnout: their relationship to pleasure protects them from the exhaustion that stalks the passionate.

Weaknesses

Allergy to the arid: they flee long efforts without sensory or emotional reward.
Comfort trap: their sweet life can become a cocoon that keeps them from aiming higher.
Permanent renegotiation: they soften goals along the way, sometimes until empty.

Relations

With the Maestro, the accord is natural: both want a life that lasts and breathes. Their duo is delightful — and must beware of lukewarmness for two.
The Flamebearer fascinates and exhausts them: so much intensity without savoring is beyond them. In return, they teach the Flamebearer about truces.
The Gladiator is their useful opposite: that arid discipline shows them what pleasure alone never obtains.

16 Gladiator (A + R)

Discipline is their freedom: they train while others wait for motivation, and they hold when others let go.

Portrait

The Gladiator welds Action, which executes without dithering, to Resilience, which absorbs and starts again. This is the training profile: they’ve understood that great things are small things repeated in sometimes thankless conditions. They don’t wait for motivation — they have a schedule. They don’t negotiate with laziness — they have habits stronger than it.

Day to day, their life has the structure of a preparation: blocks of effort, measurable goals, tracked progression. Discomfort doesn’t scare them off; they’ve made it a training partner: today’s difficulty is the ease of three months from now. This mentality makes them formidable at everything won by attrition — a body, a skill, a long-haul project — and their example disciplines those around them better than any speech.

Their vulnerability is overtraining, in the broad sense: pushing when body or mind says stop, confusing rest with weakness, measuring their worth by their volume of effort. They can also apply their hardness to others and judge harshly those who “don’t put in the work.” The Gladiator peaks when they integrate that recovery is part of training — and that flexibility is a strength you train too.

Motto

What doesn’t kill me makes me stronger.

Strengths

Steel regularity: they do the work on good days and bad.
Discomfort tolerance: difficulty doesn’t make them quit, it informs them.
Measured progression: they track their advances and know exactly where they stand.
Silent exemplarity: their discipline inspires without preaching.
Project endurance: they excel at everything won through attrition and long time.

Weaknesses

Overdrive: they push past warning signals, to injury or exhaustion.
Guilty rest: stopping feels like weakness to them, when it is part of the work.
Contagious hardness: they can judge harshly those who lack their discipline.

Relations

With the Commander, efficiency peaks: one sets the course and pace, the other holds the distance. Their shared risk: forgetting to live between two goals.
The Flamebearer is their twin of fire: the same refusal to quit, but running on passion where the Gladiator runs on structure.
The Epicurean unsettles and heals them: reminding them life isn’t just a preparation — it’s also the competition, and it has already begun.

17 Engineer (A + T)

They try, observe, correct: in their hands, anything that sort of works ends up working better.

Portrait

The Engineer bolts together Action, which does, and Adaptation, which improves. Their method fits in a loop: try fast, watch what happens, correct, repeat. They believe neither in perfect plans nor in definitive theories — they believe in versions. The first is meant to be imperfect; the tenth will be formidable.

Day to day, they tinker with their life like a continuously improving system: their morning routine is V4, their work setup has had three overhauls, and every recurring problem eventually gets a durable solution. Breakdowns don’t discourage them, they interest them: a thing that breaks is a thing revealing its weak point. People bring them their problems the way you bring in a device for repair — and they love it.

Their limit is meaning and completion. Optimizing constantly, they can lose sight of why they optimize; iterating endlessly, they may never declare a version “done” and live on a permanent worksite. And they can treat as a problem to solve what simply needed to be heard — other people’s emotions, notably. The Engineer reaches full measure when their improvement loop serves a course bigger than themselves, and when they learn to say: this is finished, and it is good.

Motto

If it ain’t broke, don’t fix it.

Strengths

Improvement loop: try, measure, correct — their method makes everything better over time.
Pragmatism: they prefer a solution that works to a theory that shines.
Healthy relationship to failure: a breakdown is information, not humiliation.
Durable solutions: they don’t patch, they fix the cause.
Universal repairer: from objects to organizations, they improve whatever is entrusted to them.

Weaknesses

Never done: they postpone closure because an improvement is always possible.
Optimization without a course: they can perfect things that didn’t deserve so much attention.
Everything is a problem: they sometimes “fix” situations or people that just needed an ear.

Relations

With the Architect, the tandem builds to last: one designs the structure, the other evolves it. Classic friction: the definitive versus the next version.
The Analyst is their workshop partner: one understands why it’s stuck, the Engineer makes sure it never sticks again.
The Phoenix impresses them: they repair systems, the Phoenix repairs itself — and comes out transformed.

18 Clockmaker (A + E)

Small steps, every day: their quiet regularity accomplishes what other people’s sprints only promise.

Portrait

The Clockmaker tunes Action, which moves things forward, with Balance, which moves them forward for a long time. Their genius isn’t speed but cadence: a chosen rhythm, sustainable, sustained. While others alternate heroic sprints and complete breakdowns, they lay their stone every day — and after a year, the wall is there, without them ever seeming to strain.

Day to day, their habits work for them: important things have their slot, slots are respected, and the question “am I motivated?” stopped being asked long ago. This reliability is soothing to those around them: you know what they start will advance, what they promise will arrive, without drama or heroics. They are living proof that consistency beats intensity.

Their vigilance zone is routine turned cage. Their rhythm can spin uselessly if the course isn’t re-examined: one can walk at a perfect pace in the wrong direction. Opportunities demanding a sprint, a break in cadence, can escape them. And their modest pace can make them underestimate their own ambitions. The Clockmaker grows by regularly lifting their eyes from their step to check the horizon — and allowing themselves, sometimes, a tempo change.

Motto

Slow and steady wins the race.

Strengths

Rare constancy: they advance every day, including the days nothing feels inviting.
Sustainable rhythm: their pace is chosen to last, not to impress.
Solid habits: their daily systems work for them in the background.
Total reliability: what they start advances, what they promise arrives.
Compound effect: their steady small steps end up overtaking other people’s sprints.

Weaknesses

Routine cage: their rhythm can keep spinning even when it no longer leads anywhere.
Sprint allergy: they can let pass opportunities that required acceleration.
Discounted ambitions: their modest pace can make them aim below their potential.

Relations

With the Blacksmith, the duo is legendary: one lights fires, the other keeps them burning. What one starts, the other makes last.
The Visionary gives them a horizon worthy of their constancy: a great course served by small steps is unbeatable.
The Reed shares their taste for the durable; together they are totally stable — and must take care not to fall asleep on it.

19 Phoenix (R + T)

They fall, they learn, they rise again: every ordeal leaves them different, and often better.

Portrait

The Phoenix fuses Resilience, which survives ordeals, with Adaptation, which comes out of them transformed. It’s rarer than it seems: many can take hits, few can molt. They don’t just get back up identical — they get back up different. Every fall is sifted: what does this teach me, what do I change, who am I becoming?

Day to day, their story reads in successive versions: today’s Phoenix isn’t the one from five years ago, and they speak of it without shame — their scars are rebirth dates. This capacity for reinvention makes them surprisingly serene before uncertainty: they’ve already survived personal ends-of-the-world, and they know they’ll survive the next ones. For those crossing a breakup, a failure, a rebuilding, their mere existence is an argument.

Their paradoxical fragility is flat calm. Used to rebirth, they may unconsciously seek embers — provoking crises, putting everything back in play — because stability feels like a slow death. They can also identify with their rebirths to the point of no longer knowing how to build without first burning. The Phoenix completes its finest molt when it learns to grow without a fire: transforming by choice, no longer only by survival.

Motto

Rise from the ashes.

Strengths

Transformative rebound: they don’t just get back up, they get back up changed.
Serenity before uncertainty: they’ve survived the worst, the unknown no longer scares them.
Reading ordeals: they extract from each crisis the lesson that prepares what’s next.
Reinvention capacity: changing life, path, or version doesn’t frighten them.
Living proof: their journey restores hope to those crossing their own storms.

Weaknesses

Sought-out crises: they can sabotage calm because they only know how to grow in fire.
Survivor identity: they define themselves so much by rebirths that simply living is hard.
Instability for loved ones: their successive molts can disorient those who love them.

Relations

With the Stoic, the dialogue runs deep: both cross ordeals, but one comes out unchanged and the other transformed. Each holds the lesson the other lacks.
The Engineer understands them in their own way: they too believe in successive versions — applied to systems rather than the self.
The Chameleon shares their art of molting, in a lighter key: showing that one can change without burning everything first.

20 Reed (R + E)

Solid outside, calm inside: they hold fast in the storm without ever sacrificing their balance.

Portrait

The Reed combines Resilience, which holds over time, with Balance, which holds without self-destruction. It’s stability in its healthiest form: not the rigidity of clenched teeth, but the seat of someone who has found their bottom. Storms pass over them without uprooting them, because they don’t fight at the surface — they are rooted deeper.

Day to day, they are the fixed point of their circle. When everything wobbles — a crisis at work, a family pitching, a friend sinking — people turn to them, and they are there: not panicked, not overwhelmed, not drained. Their secret is that they take their own stability seriously: sleep, limits, rhythm. They’ve understood you can only support others by maintaining your own roots.

Their growth zone is the open sea. Their stability can become permanent rootedness: no more moving, no more risking, no more desiring anything but continuity. They can confuse peace with the absence of movement, and miss crossings that would have enlarged them. And the pillar role can confine them: being the one who holds, they no longer dare to be the one who wavers. The Reed grows by remembering that it can bend without breaking, but also straighten once the wind falls.

Motto

The reed bends but does not break.

Strengths

Deep stability: storms shake them without ever uprooting them.
Lasting calm: they endure without damage, because they respect their limits.
Refuge for others: their presence reassures and their help doesn’t run dry.
Emotional constancy: no roller coasters — you know who you’ll find each day.
Inner autonomy: their solidity comes from within, not from circumstances.

Weaknesses

Immobilism: their stability can become a disguised refusal of all change.
Imprisoned pillar: holding for others, they forbid themselves to waver.
Muted desires: they can switch off their own wants to preserve continuity.

Relations

With the Stoic, the rapport is tectonic: two rocks understanding each other without words. Their risk: a status quo so comfortable nothing moves anymore.
The Explorer is their beneficial opposite: bringing back the open sea while the Reed offers a point of support. Each makes the other more complete.
The Blacksmith shakes them just enough: those instant departures remind the Reed that they too have crossings they long for.

21 Chameleon (T + E)

They adapt without losing themselves: whatever the environment, they land on their feet — and remain who they are.

Portrait

The Chameleon pairs Adaptation, which molds to situations, with Balance, which keeps the center of gravity. They are ease made profile: new group, new context, new rules — they read the environment in minutes and find their place without friction. But contrary to what the name suggests, they don’t dissolve into the scenery: they change color, not backbone.

Day to day, this double skill makes them valuable everywhere: they put newcomers at ease, translate between worlds that don’t understand each other, absorb reorganizations without drama. Transitions that brutalize others — moving, restructuring, a new team — slide over them. And since they never sacrifice their balance to their adaptation, they cross it all without exhaustion: adjusting with flexibility, never with anxiety.

Their underlying question is: what do I want, myself? Adapting to everything, they may no longer know what they’d prefer if nothing constrained them. Their flexibility can become a way of never deciding, never imposing their own color. The Chameleon crosses a threshold when they dare, now and then, not to adapt: to say “no, this is what I want,” and let the environment adjust to them for once.

Motto

When in Rome, do as the Romans do.

Strengths

Lightning integration: they find their place in any group or context in record time.
Damage-free transitions: changes that brutalize others slide over them.
Flexibility without loss: they adjust to situations without denying who they are.
Social translator: they bridge people and worlds that don’t understand each other.
Energy economy: they adapt without anxiety, and therefore without exhaustion.

Weaknesses

Erased preferences: molding to the context, they forget what they would have freely chosen.
Dodged conflict: they adjust to avoid confrontation, even when confrontation was needed.
Diluted identity: those close to them may wonder what their own color is.

Relations

With the Analyst, the complicity is natural: two agile minds. The Analyst understands changes, the Chameleon lives them with grace.
The Paladin is their formative opposite: so much firmness impresses them. One learns to bend, the other to hold.
The Phoenix shares their art of transformation, fire edition; the Chameleon shows them the gentle molt, without ashes.

Sorry, this is for the grown-ups.

Kaidan+

€8.99/month

+20 new tabs
Unlimited circles
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5 GB of photo & document storage
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Last updated: May 20, 2026

Privacy Policy

This Policy explains how Kaidan collects, uses, retains, and shares your personal data when you use the Service, as well as your rights and how to exercise them.

1. Controller & contact

Controller: Thibaut Comte-Sponville (Kaidan)
GDPR contact: [email protected] — or via the site’s contact form.

2. Definitions

Service: the website https://www.kaidan.fr and its community features.
Account: your personal space allowing access to the Service.
Personal data: information relating to an identified or identifiable person.
Processor: a technical provider processing data on behalf of Kaidan.

3. What data do we collect?

3.1. Account data (required)
Username, e-mail, password (hashed). Language settings.
3.2. Profile & community (optional)
Avatar, bio, friendships, content you publish (e.g., libraries, lists, community-visible posts).
3.3. Messaging
Content of public/private messages and metadata (date/time, recipients).
3.4. Features that store information
Data you choose to save via Service tools (e.g., reading/viewing history, personal menus, to-do lists, notes, journals, documents/files you upload).
3.5. Technical data
IP addresses, device/browser identifiers (user-agent), timestamps, connection and event logs, display settings.
3.6. Payments (support subscription)
Data necessary for processing via Stripe (e.g., e-mail, amount, date, tokenised/pseudonymised payment identifiers). Kaidan stores no full card data.
3.7. Push notifications (optional)
Technical tokens (APNs/FCM/WPMobile.App) linked to your Account, retained while you keep notifications enabled (you can disable at any time).

4. Purposes & legal bases

Account, profile, messaging, friendships, community content — Contract performance (Terms of Use).
Security, abuse prevention, platform integrity, technical moderation — Legitimate interests.
Embedded content & external resources (e.g., players, fonts/icons) — Legitimate interests to enable display; where non-essential trackers by third parties apply, consent may be required.
Technical audience measurement (aggregated stats provided by the host) — Legitimate interests (no advertising cookies).
Payments — support subscription — Contract performance.
Push notifications — Consent (opt-in/opt-out).

5a. Sensitive, health and well-being data

Kaidan is not a medical service and does not provide diagnosis. However, some modules may allow users to voluntarily enter data that may qualify as health or sensitive data under the GDPR, especially where it relates to weight, measurements, sleep, food, mental state, addictions, physical activity or general condition.

By voluntarily using these modules and entering such information, the user explicitly consents to its processing for the purposes strictly necessary to operate the Service: display in their personal space, backup, personal goal tracking, reminders, visualization and, only if enabled by the user, sharing with friends, circles or professionals. The user may delete this data or revoke sharing where the features allow it.

5b. Voluntary sharing with friends, circles and professionals

Dashboard personal data is private by default. Some features may allow users to make certain information public or share it with friends, circles or professionals. Such sharing is voluntary, configurable where the interface allows it and revocable where the feature permits it.

5. Cookies & trackers

We use strictly necessary cookies/trackers (authentication, security, technical preferences). As of today, no advertising cookie is deployed. If non-essential trackers (e.g., advanced analytics, advertising) are introduced, a consent banner will be implemented and this Policy updated.

6. Third-party content and services

The Service may integrate or load third-party resources (e.g., players, Google Fonts, Material Symbols, reCAPTCHA/anti-spam). When you interact with these services, they may collect data under their own policies. We strive to limit collection to what is strictly necessary and, where possible, to use privacy-respecting modes.

7. Recipients & processors

Hosting & logs: Infomaniak Network SA (CH — country recognised as adequate by the EU).
Security & firewall: Wordfence (technical event logging: IP, user-agent, etc.).
Payments: Stripe (support subscription processing).
CDN: Cloudflare (performance and security).
Push notifications: WPMobile.App (and APNs/FCM channels).
Google services (where applicable): reCAPTCHA, Google Fonts, Material Symbols / Material Icons.

These providers act as processors (or independent controllers for certain third-party services) and commit to appropriate security measures. Some processing may involve transfers outside the EU/EEA; in such cases, appropriate safeguards apply (e.g., EU Standard Contractual Clauses).

8. Visibility of your content

Public content: visible to other users or visitors if you post it in public areas (subject to your settings).
Private messages: visible only to conversation participants.
Uploaded files & shared items: visible according to your sharing choices within the Service.

9. Retention periods

Account & profile: as long as your Account is active. Immediate deletion of your data when it is deleted (subject to minimal legal obligations).
Community content & files: until you delete them or delete your Account.
Messages: until you delete them; if the Account is deleted, your messages are deleted.
Technical & security logs: up to 12 months.
Backups: technical backups may be performed daily and retained for a limited period necessary for security and restoration.
Push notifications: while enabled, then token deletion.
Payments (Stripe): retained as required for processing by Stripe and its legal/accounting obligations.

10. Your rights

You have rights of access, rectification, erasure, restriction, objection, and portability under the law. You may also set instructions regarding your data after death.

Exercise your rights: [email protected] (or via the contact form). Proof of identity may be requested. Response time: generally 1 month. In case of difficulty, you may contact the CNIL (French Data Protection Authority).

11. Settings, export & deletion

Settings: manage various preferences (notifications, visibility, etc.).
Export: while no self-service export tool is available yet, we can provide an export on request by e-mail.
Deletion: you can delete your Account from settings (immediate effect); this results in deletion of your data, subject to minimal legal obligations.

12. Minors

The Service is intended for persons aged 15 and over. For those under 15, registration and use require parental consent.

13. Security

We implement reasonable technical and organisational measures: TLS encryption of communications, password hashing, security logging, access controls, and reasonable backups. As no measure guarantees absolute security, please use a strong, unique password.

14. Transfers outside the EU/EEA

Some providers may process data outside the EU/EEA (e.g., payments, security, CDN, notifications, Google services). We ensure appropriate safeguards (notably the EU Standard Contractual Clauses).

16. Changes to this Policy

We may update this Policy to reflect changes to the Service, our practices, or regulations. The version in force is the one published here, with the last-updated date.

Last updated: May 20, 2026

Personal data — Kaidan Plus

This section supplements the Privacy Policy for processing related to Kaidan Plus.

Kaidan Plus subscription management: user ID, subscription status, useful Stripe identifiers, current period, cancellation status, technical synchronisation — performance of the contract.
Abuse prevention: necessary technical and payment-related signals, including useful Stripe identifiers, payment status, refunds, account anomalies or suspicious patterns — legitimate interests.

Last updated: May 20, 2026

Terms of Use

Purpose & scope
These Terms of Use govern access to and use of Kaidan (the “Service”), a personal-development platform offering content, organisation tools, and community features.
The Service is accessible from all countries. In case of dispute, French law applies.
Acceptance of the Terms
Creating an account and using the Service constitute full acceptance of these Terms and the associated documents (Legal Notice, Privacy Policy). If you do not accept them, please stop using Kaidan.
Access – Age – Account
- Age: the Service is intended for persons aged 15 and over. Under-15s may only use it with parental consent.
- Account: one account per e-mail address. You agree to provide accurate information, to keep your password confidential, and to notify us of any suspicious activity.
- Impersonation: it is forbidden to impersonate a third party’s identity, image, capacity, or affiliation.
Main features
Kaidan notably offers:
- content (guides, embedded videos);
- a customisable journal (organisation, lists, menus, notes, logs);
- profiles with social features (friendships, feeds, comments);
- public/private chats;
- a points system “PV” (HP/LP depending on language) recognising activity, with no monetary value;
- tools that let you store information in your space.
Disclaimer: the content and tools are for information and self-organisation. They do not constitute medical, psychological, legal, or professional advice. You remain solely responsible for your choices and actions.
Prohibited behaviours and uses
The following are prohibited (non-exhaustive list):
- unlawful, abusive, hateful, defamatory, or discriminatory statements; harassment, threats;
- posting misleading or deceptive content; impersonation;
- infringing third-party rights (privacy, image, intellectual property);
- fraud or bypassing intended mechanisms to unduly obtain PV;
- spam and self-promotion outside designated areas;
- malicious links, phishing, distribution of malware;
- scraping, bots, overload/DoS, reverse engineering, attempts at unauthorised access.
User-generated content (UGC) & moderation
- Ownership: you retain rights to your content (texts, images, videos, etc.).
- Licence: you grant Kaidan a non-exclusive, worldwide, royalty-free licence, limited to operating the Service (hosting, storing, displaying, technical adaptation, thumbnail generation) and internal promotion of the Service (e.g., excerpts within our spaces, Kaidan’s official social shares, newsletters) while the content is online.
- Deletion: when content or your account is deleted, Kaidan immediately deletes the related data (subject to minimal legal obligations).
- Moderation: Kaidan may remove content and/or suspend an account in case of breach of the Terms or the law, including immediately in urgent or manifest cases.
- Reporting: via a dedicated button when available, or by e-mail/contact form (see Contact).
- Appeal: you may contest a measure by e-mail within 30 days.
Creator Pages, content, and responsibilities
Authorised members may create a creator page (texts, visuals, videos, links, presentations, etc.). The creator:
- guarantees the legality, fairness, and accuracy of their content;
- only publishes content they own (or have permission to use);
- respects privacy and third-party intellectual property rights;
- refrains from any misleading or prohibited offer;
- is solely responsible for any service, product, community, or event promoted: Kaidan is neither a party nor a guarantor.
Kaidan may remove/suspend any non-compliant content/page without compensation.
Sponsored/affiliate content: if introduced, it will be indicated in a legally compliant manner, discreet yet visible.
“PV” points
PV (HP/LP, depending on language) are virtual, non-monetary, non-transferable, and non-refundable points.
Kaidan may adjust/remove PV in case of error, bug, or abuse, and may modify/suspend the points system at any time.
Visibility, retention, and backups
- Visibility: your public content is visible according to your settings; private messages are visible only to their participants.
- Retention: your content remains online until you delete it or delete your account. Messages are deleted if the account is deleted.
- Personal backups: we recommend keeping your own copies (files, photos, texts) of any important content.
Third-party services and external links
The Service integrates third-party players/resources (e.g., YouTube, Google Fonts/Material, anti-spam) and external links. Each third-party service applies its own terms. Kaidan does not control these services or linked sites and disclaims liability for their content, policies, and practices.
Availability, maintenance, and changes
Kaidan is provided “as is”, without any availability guarantee. Interruptions (maintenance, updates, security, force majeure) may occur. Kaidan may change the Service at any time (content, features).
Liability
To the extent permitted by law, Kaidan and its publisher disclaim any liability for direct or indirect consequences related to the use, misinterpretation, or implementation of information, content (including embedded videos), and tools of the Service. You use Kaidan at your own risk and undertake to consult a qualified professional for any matter affecting your health, safety, or personal situation. Kaidan is not liable for data loss, intangible damage, or harm related to services/products/communities presented by users.
Termination
- By the user: delete your account at any time in settings → immediate effect and deletion of associated data (subject to minimal legal obligations).
- By Kaidan: in case of breach of the Terms or the law, Kaidan may suspend or terminate access; associated content and PV may be deleted.
Personal, sensitive and voluntary shared data
Some features may allow users to voluntarily enter personal or potentially sensitive information (sleep, food, weight, measurements, mental state, habits, addictions, physical activity, goals, notes, etc.). By default, this data is for personal use only. It is shared with other users, friends, circles or professionals only if the user actively enables the relevant sharing or visibility settings.
System profile, badges, leagues, rankings and PV
System profile results and badges are private by default, unless public visibility is voluntarily enabled. Global leagues and rankings may be public; friend rankings remain private to the relevant circle. PV points, badges, leagues, levels and virtual rewards are internal entertainment features with no monetary value, non-refundable, non-transferable, non-exchangeable and do not entitle users to any material or financial consideration. Kaidan may modify, rebalance, suspend or remove these mechanisms at any time.
Changes to the Terms
Kaidan may update these Terms to reflect changes to the Service, our practices, or regulations. The current version is the one published here, with the last-updated date. For major changes, notification may be provided in-app, by e-mail (if permitted), or via the app stores. Continued use after notice constitutes acceptance. If you refuse, please delete your account.
Contact
For any question, report, appeal, or request: [email protected] (or via the contact form).
Governing law & jurisdiction
These Terms are governed by French law. Failing amicable resolution, the courts of Montpellier (France) have jurisdiction.

Last updated: May 20, 2026

Specific Terms — Kaidan Plus

This section supplements the Terms of Use and governs the Kaidan Plus subscription, payment and benefits.

1. Purpose of Kaidan Plus

Kaidan Plus is a paid monthly offer providing additional benefits in the Kaidan ecosystem, including desktop access, Kaidan Plus storage, compatible imports/uploads, community votes and the benefits displayed at checkout.

The Kaidan iOS and Android apps are free and do not contain any link, button, purchase flow, promotional message or direct invitation to subscribe to Kaidan Plus on the web. On iOS, Kaidan Plus is not presented as a subscribable offer. On Android, a Kaidan Plus tile may be visible, but it does not contain any button, link or incentive leading to a web subscription page.

When a user already has a Kaidan Plus subscription purchased through the web version, the additional features linked to that account may appear in the app after login. This configuration is used because Kaidan operates technically as a WebView and, in the current architecture, does not allow implementation of Apple or Google Play In-App Purchase systems. Subscription and management of Kaidan Plus therefore take place outside the mobile apps.

2. Price, payment and renewal

Kaidan Plus is offered at the price displayed at checkout. Payment is processed by Stripe. Kaidan does not store full card details.

The subscription renews monthly until cancelled. Cancellation stops future renewals but does not automatically delete the user account.

3. Access and suspension

Kaidan Plus access is linked to the user account. Kaidan may suspend or remove Plus benefits in case of failed payment, expired subscription, refund, cancellation, fraud, abuse or breach of these terms.

4. Kaidan Plus storage

Kaidan Plus may include personal storage, currently displayed as a 5 GB quota when the feature is active. Formats, limits, optimisation, quotas and permitted uses may change for technical, security, cost or compliance reasons.

5. Withdrawal right and digital service

For consumers, legal distance-selling rights may apply. When digital access begins immediately after payment, the rules on immediate performance and, where applicable, waiver of withdrawal rights apply according to the law and checkout process.

6. Consumer mediation

Users should contact Kaidan first to seek an amicable solution. Consumer mediation details will be added once they apply to the activity.

7. Changes

Kaidan may change the price, features or benefits of Kaidan Plus. In case of a material adverse change for the user, prior information will be provided where required.

Last updated: May 21, 2026

Legal Notice

Pursuant to Articles 6-III and 19 of French Law no. 2004-575 of 21 June 2004 on Confidence in the Digital Economy (LCEN). Browsing the website https://www.kaidan.fr implies full and unconditional acceptance of this legal notice.

Article 1 — Publisher

The Kaidan website and application are published by:
Thibaut Comte-Sponville, trading under the commercial name Kaidan.
Legal form: [MICRO-ENTREPRISE EN COURS DE CRÉATION].
SIRET: [MICRO-ENTREPRISE EN COURS DE CRÉATION].
APE/NAF code: [MICRO-ENTREPRISE EN COURS DE CRÉATION].
Registration date: [MICRO-ENTREPRISE EN COURS DE CRÉATION].
Postal address: 2 Avenue du 8 Mai 1945, 34740 Vendargues, France.
Contact: [email protected] — or via the site’s contact form.
Publishing director: Thibaut Comte-Sponville.

Preparatory note: administrative information will be updated once the micro-entreprise has been finalized.

Article 2 — Hosting provider

The site is hosted by Infomaniak Network SA,
Address: Rue Eugène-Marziano 25, 1227 Les Acacias, Switzerland.
Website: www.infomaniak.com.

Article 3 — Site availability

The website https://www.kaidan.fr is accessible 24/7, except in the event of scheduled or unscheduled interruptions (maintenance, force majeure, updates). The publisher cannot be held liable for any modification, interruption, or suspension of the services.

Article 3 bis — Mobile apps, web version and subscriptions

The Kaidan app available on iOS and Android is free. The web version of Kaidan may offer paid access to Kaidan Plus, associated with certain additional features or benefits.

Nothing in the iOS or Android apps is intended to encourage users to subscribe to Kaidan Plus on the web: no link, button, purchase flow, promotional message or direct incentive to a web subscription page is provided there. On the iOS app, no mention of web subscription to Kaidan Plus is displayed. On the Android app, a Kaidan Plus tile may be visible in the interface, but it does not contain any button, link or incentive leading to a web subscription page.

When a user already has a Kaidan Plus subscribed account through the web version, some additional features linked to that account may appear in the app after login. This configuration is due to the fact that the Kaidan app technically operates as a WebView and, in the current architecture, does not allow implementation of Apple or Google Play In-App Purchase systems. The relevant subscriptions are therefore subscribed to and managed outside the mobile apps.

Article 4 — Intellectual property

The overall structure of the site and its elements (texts, graphics, interfaces, logos, code, icons) are protected by intellectual property laws and are the property of Kaidan or its partners, unless otherwise stated. Any unauthorised reproduction or representation is prohibited (French IP Code, art. L.335-2 et seq.).

Third-party content. The site displays third-party content (including YouTube videos, articles, and external resources). Kaidan claims no rights over such content, which remains the property of its respective owners and is displayed in accordance with their terms.

User-generated content (UGC). Content posted by users (profiles, bios, public/private messages, libraries, lists, trackers, media additions, etc.) remains their property. Users retain their copyright and, where applicable, their moral rights. To technically operate the service, the user grants Kaidan a non-exclusive, worldwide, royalty-free licence, limited to service needs, to host, store, display, and technically adapt their content (e.g., thumbnail generation, resizing) for as long as it is online and for the strictly necessary technical time for backups/deletions. Kaidan may remove any content that does not comply with these terms or with applicable law.

Article 5 — Personal data & cookies (reference)

Controller: Thibaut Comte-Sponville ([email protected]).
Information on processing activities (data categories, purposes, legal bases, recipients, retention periods, security, GDPR rights and how to exercise them) is detailed in the site’s Privacy Policy.

GDPR rights. Anyone can exercise their rights of access, rectification, erasure, restriction, objection, and portability by writing to [email protected] (or via the contact form). Proof of identity may be requested if needed.

Cookies/trackers. As of today, Kaidan uses only strictly necessary cookies (e.g., authentication, security, technical preferences). No audience-measurement cookie with identifiers nor advertising pixel is deployed. If any consent-based trackers are introduced in future, a CMP banner will be implemented and this notice updated.

Article 6 — Liability & use of the service

The publisher cannot be held liable for direct or indirect damage resulting from accessing the site (non-compliant equipment, bugs, incompatibilities, unavailability). The site may contain links to third-party pages: Kaidan does not control their content and disclaims any liability in this respect.

User interactions. Each user is solely responsible for their speech and actions on the platform (messages, publications, exchanges). They undertake to comply with the law and not to disseminate unlawful content (insults, defamation, hate speech, incitement, apology of crimes, copyright infringement, etc.).

“Well-being / non-medical” disclaimer. Kaidan provides videos, guides, calculators and tracking tools for well-being and informational purposes. These contents do not constitute medical, psychological, nutritional, or professional advice, and do not replace consultation with a qualified professional. For any health matter (including weight, nutrition, sleep, dependencies, addictions), consult a healthcare professional.

Article 7 — UGC & moderation

Kaidan provides community spaces (profiles, libraries, lists, public/private messages, etc.).
Reporting: certain messages can be reported from the chat interface. Otherwise, a report may be sent to [email protected].
Moderation: Kaidan may remove or disable any content and/or suspend an account in case of non-compliance with the law or site rules (e.g., unlawful content, harassment, spam, fraud, rights infringement). An indicative handling time of 72 business hours is targeted, without guarantee.

Article 8 — Service changes

Kaidan reserves the right to modify the site, its content and features, or to interrupt access for maintenance or updates, without prior notice or compensation.

Article 9 — Governing law & jurisdiction

These terms are governed by French law. In the absence of an amicable resolution, the courts of Montpellier (France) shall have exclusive jurisdiction.

Article 10 — Last update

May 20, 2026.

Emoji graphics from Twemoji, licensed under CC-BY 4.0. CC-BY 4.0

bolt Method

spa Prioritize fiber

sports_gymnastics Carbs & training

calendar_today Refeed days

scale Lose weight gradually

restaurant Optimize protein intake

insights What the studies say

report_gmailerrorred Mistakes

trending_down Cutting calories too drastically

do_not_disturb_alt Cutting carbs completely

no_food Neglecting protein

monitor_weight Focusing only on the scale

fiber_manual_record Not eating enough fiber

no_meals Depriving myself of enjoyable foods

opacity Not drinking enough water

directions_run Too much cardio, not enough strength training

nutrition Thinking a “healthy” food is always weight-loss friendly

nights_stay Neglecting sleep

menu_book Learn more

eco Increase dietary fiber intake

schedule Manage carbohydrates better (timing & “refeed”)

trending_down Aim for gradual weight loss

egg_alt Optimize protein intake

restaurant Top foods that support weight loss

error Common mistakes that hinder weight loss

link Sources & References

nutrition Foods

🥚 Eggs

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🍠 Sweet potato

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🐟 Fatty fish

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📌 Green vegetables

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🌾 Quinoa

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🥣 Legumes

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☕ Plain yogurt

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📌 Nuts / Almonds

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Eggs

Sweet potato

Fatty fish

Green vegetables

Quinoa

Legumes

Berries

Plain yogurt

Avocado

Cabbage / Broccoli

Nuts / Almonds

Green tea

Meals

Breakfasts

Lunches

Snacks

Dinners