Protocols
A plan, not a list of tips.
Four-week programmes for the things people actually come here for — sleep, energy, mood, strength, digestion, blood pressure. Each one says what to eat, what to cut, which supplements are worth it, how to move, and when to stop reading and see a doctor.
ASleeping betterFour weeks of the things that actually move sleep.
BLow energyRule out the medical causes, then fix the ordinary ones.
BMood and stressThe lifestyle side, honestly graded, and where it stops.
AGetting strongerThe single best-evidenced thing you can do for later life.
BDigestion and gut healthFibre, variety, and far fewer supplements than you have been sold.
ABlood pressure and heartSalt, potassium, weight and movement, in that order of impact.