Start from what you want to fix. Each guide ranks what to do, shows how it works, and links to the research.
The rest of the site is sorted by nutrient, food or paper. These pages are sorted by outcome: a short list ranked by how much each habit moves, one picture of the mechanism, and a few paragraphs on each lever. They're meant to read in about five minutes. The evidence, doses and references live on the entry and paper each guide links to, with the same grading as everywhere else.
Plaque, blood pressure and clotting. Hard intervals, insulin sensitivity, fewer seed oils, potassium, arugula and beets, magnesium, wild fish and sun, and what to skip.
The barrier, the collagen scaffold and what sunlight does to both. Sun without burning, vitamin A, collagen building blocks, tomato paste, wild fish, fewer seed oils, steady blood sugar and zinc.
The clock, the pressure and the off-switch. Fixed wake time, morning light, coffee before noon, no late alcohol, open airway, cool room, exercise, glycine and magnesium.
Digestion, the bacteria and the one-cell lining. The right fiber, fermented food, no emulsifiers, fewer NSAIDs, keeping stomach acid, bone broth, glutamine and mastic.
Make it, activate it, use it. Iodine (and why sea salt lacks it), enough food, selenium, iron, less stress, cold training, vitamin A and zinc.
Keep it out, hit hard, then stop. Sleep, vitamin D, zinc, vitamin A, vitamin C, exercise, the gut and wild fish, plus what to do when you're coming down with something.
The engine, the chassis and the terrain. VO2max, muscle, insulin sensitivity, walking, protein, sleep and people, plus why most longevity pills don't earn a place.
Fuel, building materials and signals. Sleep, exercise, B12 and iron, steady blood sugar, wild fish, choline, creatine and caffeine with theanine.
Load, materials and the joint itself. Heavy lifting and impact, balance, weight off the knees, protein, the calcium–D–K2 team, and gelatin with vitamin C before training.
Signal, factory and loss. Sleep, losing fat, eating enough fat, lifting without overtraining, zinc and vitamin D, alcohol and plastics, and why most T boosters are empty.
Biofilm, enamel and saliva. Keep the mouth wet, cut acid frequency, brush gently, treat bleeding gums, skip antiseptic mouthwash, hydroxyapatite and xylitol.
Why "adrenal fatigue" is really a flattened daily rhythm. Morning light, sleep, salt, enough food, vitamin C, magnesium, hard training with recovery, and coffee before noon.
Intake, disposal and the storage signal. Real food, protein, lifting, walking after meals, sleep, food order, earlier carbs, and when a GLP-1 makes sense.
Growth, retina and surface. Daylight for kids, blood sugar, no smoking, AREDS2 only when it fits, egg yolks and greens, screen breaks and wild fish.
A checklist for "always tired": sleep and apnoea, ferritin, thyroid and B12, eating enough, fitness, salt and water, morning light, caffeine timing and alcohol.
These came first and go deeper. They're full papers, not quick guides.
Insulin resistance as the upstream problem, and the short list that fixes it.
PaperWhat helps a liver recover after drinking, and what doesn't.
PaperWhich deficiencies reverse greying, and what actually regrows hair.
PaperLifting, running, walking and intervals compared.
Not medical advice. If you take a prescription drug for the thing a guide covers, talk to your doctor before you change it.