Microbiome Basics
Microbiome Basics Contents I. What’s Living There II. What the Microbiome Does III. How Your Microbiome Changes IV. Practitioners, Probiotics, and Pseudoscience V. The Gut Barrier and Permeability VI. SIBO and Other Specific Conditions VII. What to Do The strangest fact about being human is that you’re not alone in your own body. By cell […]
Micronutrient Basics
Micronutrient Basics Contents I. What are Micronutrients II. Water-Soluble Vitamins III. Fat-Soluble Vitamins IV. Macrominerals V. Trace Minerals VI. Common Micronutrient Deficiencies VII. When to Supplement VIII. Why the Modern Food Supply Has Less Micronutrient Density IX. Recommended and Upper Limits Despite adequate intake of high-quality protein, fats, and carbohydrates, deficiencies in key micronutrients (such […]
Macronutrient & Hydration Basics
Macronutrient & Hydration Basics Contents PROTEIN I. What is Protein II. Digestion III. Protein Types IV. How Much Protein Do We Need? V. Protein Can’t Be Stored Long-Term VI. Thermal Effect CARBOHYDRATES I. What are Carbohydrates? II. Digestion III. Timing IV. Why Carbs Get Demonised FIBRE I. What Fibre Does II. How Much You Need […]
Circadian Rhythm Resources
Circadian Rhythm Resources The academic literature on sleep and circadian biology is monsterous, but it represents the core sources the manual draws on, and gives you a starting point for going deeper into any specific area. Where appropriate, citations include both the primary research and the practitioners or popularizers who’ve made that research accessible. Both […]
The Ultimate Sleeping Cheat Sheet
The Ultimate Sleeping Cheat Sheet Contents I. If You Can’t Fall Asleep II. If You Wake in the Middle of the Night and Can’t Get Back to Sleep III. If You’re Tired All Day Despite “Adequate” Sleep IV. If You’re a Late Chronotype Trying to Wake Earlier V. If You’re Crossing Time Zones (Jet Lag) […]
The Circadian Rabbit Hole
The Circadian Rabbit Hole Contents I. The Architecture of Sleep II. Dreams, REM, and the Sleeping Mind III. What Sets the Clock IV. Temperature as the Body’s Effector V. Substances, Supplements, and Sleep VI. Light, Modernity, and the Broken Signal VII. Edge Cases and Special Populations VIII. Sleep, Ageing, and the Long Game IX. Specific […]
Sleep Problems and Disorders
Sleep Problems and Disorders Contents I. The Difference Between Sleep Problems and Sleep Disorders II. Insomnia III. Sleep Apnea and Sleep-Disordered Breathing IV. Circadian Rhythm Disorders V. Other Sleep Disorders VI. Industry, Incentives, and Why Sleep Medicine Looks the Way It Does VII. When to Get Professional Help When sleep goes wrong, it usually goes […]
Breathing Resources
Breathing Resources The references that informed the Breathing section, organized by type. This isn’t a comprehensive bibliography (the academic literature on respiration is vast), but it represents the core sources the manual draws on, and gives you a starting point for going deeper into any specific area. Where appropriate, citations include both the primary research […]
The Breathing Rabbit Hole
The Breathing Rabbit Hole Contents I. The Mechanisms: What Breathing Does II. The CO₂ Story and the Oxygen Paradox III. Nitric Oxide and Nasal Breathing IV. Breath and the Nervous System V. Breath, Hormones, and Metabolism VI. Dysfunctional Breathing and How to Fix It VII. Breath, Altered States, and Consciousness VIII. Cultural and Evolutionary Breathing […]
Breathing Downregulation
Breathing Downregulation Contents I. Why Downregulate? II. The Four Mechanisms Cardiovascular Baroreflex Resonance Respiratory Sinus Arrhythmia Pulmonary Stretch Receptors and Vagal Afferents Reduced Locus Coeruleus Drive The Convergence III. The Exceptions The Physiological Sigh Breath Retention (Kumbhaka) Interoceptive Practice (Mindful Breath Observation) IV. The Techniques For Acute Calm For Sustained Calm For Sleep Onset For […]