Not Medical Advice

The whole list

This is all it takes

No subscription, no biohack, no secret seventh thing. Get these mostly right and the rest is noise.

LightGet outside early. Dim the screens at night.
SleepSeven to nine hours, at roughly the same time.
FoodMostly real food. Enough protein. Not complicated.
MovementWalk a lot. Lift something heavy now and then.
EnvironmentSort out your air, your noise, and your stress.
Blood workTest once or twice a year so you stop guessing.
Repeat itDo the above until it's boring. That's the secret.

✓ That's the whole list

Seven things. Free. You can stop scrolling for the hack now.

Directions for use

The part people scroll past

A coaching and education project about the unglamorous fundamentals that shape how you function: light, sleep, food, movement, environment, blood work, and habits you can actually repeat.

Not a supplement funnel. Not a 12-week transformation. Just first-principles self-experimentation with someone who reads the labs with you.

People who are functional but not quite thriving.
People who want a plan they can execute — not a pile of abstract recommendations.
People willing to track, test, adjust, and own the execution.

We start with your context — sleep, schedule, food, movement, symptoms, environment, and relevant labs.

From there we build a plan specific enough to execute and flexible enough to survive an actual week of your life.

Disclaimer Facts

Serving size: the whole websiteServings: ∞

Active disclaimer: This is not medical advice (100% w/w). It is education and coaching.
Warnings: Does not diagnose, treat, or cure anything. Does not create a doctor–patient relationship. Not a substitute for a qualified clinician.
Directions: For medical conditions, medication changes, investigations, or treatment decisions — talk to an actual doctor.
If symptoms persist: See someone with a license. Not a podcast. Not a thread. Not me.

Keep out of reach of bad faith · Best taken with judgment