Education
Health & metabolic optimization
Clean eating vs metabolism, cardiovascular nutrition, hydration, GI health, immunity — plus lifestyle, nutrient timing, social risks, recovery, sleep, and skin.
- Metabolic health: core protocolFive chapters: clean-eating paradox, cardiovascular nutrition, hydration, GI/FODMAP, acute illness immune protocol.
- Lifestyle & stressCircadian rhythm, routine, chronic stress, sleep and recovery — why more stress is not more progress.
- Nutrient timingIntermittent fasting, circadian biology, peri-workout protein — what matters vs what is secondary.
- Social risksRestaurants, alcohol, and pressure — plan, protect satiety, and stay consistent without guilt cycles.
- RecoveryRecovery after load: sleep, food, muscle soreness (DOMS), deloads, and sustainable training volume.
- SleepLight, temperature, mattress, ventilation, and brain dumping — evidence-based sleep quality methods.
- Skin and hair careAcne, retinoids, hair loss, and androgenetic alopecia — pathogenesis and evidence-based treatment.