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Start Here BODY HANDBOOK
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Hand-picked highlights

The things that actually move how you feel, look, and last — each distilled to a single line worth remembering. Read the takeaway and you've got it; read on for the why, the dose, and the catch.

24 to start you off, below. Or open all 710 →

Start with a quick win

Cheap, obvious, high leverage. If you do nothing else from this book, do these.

  1. §1
    Morning Sunlight Exposure
    Outside within the first hour. Eyes on the sky. Your body clock just got set.
    Do
     +Free Win
  2. §2
    Food Order
    Same meal, different order. Vegetables first, bread last. Smaller spike.
    Do
     ✚Restorative
  3. §3
    Phone-Free Bedroom
    Buy a $20 alarm clock. Charge the phone in the kitchen. Get your sleep and your mornings back.
    Do
     ⚡Energizer

Beauty, proven

Ignore the thousand-dollar serums. These are the interventions with real data for how you look.

  1. §1
    Daily Broad-Spectrum Sunscreen
    Slower aging, lower cancer risk, thirty seconds a day. Use enough.
    Do
     ✿Beauty#2
  2. §2
    Skincare Actives
    Four ingredients earn their spot. Retinoids do the heavy lifting.
    Do
     ✿Beauty
  3. §3
    Red Light Therapy (Photobiomodulation)
    Joints, hair, recovery — at the right dose. Everything else is hype.
    Do
     ♡Health

Honest takes on the popular stuff

Where the catalogue says the thing readers usually don't hear.

  1. §1
    Ultra-Processed Foods
    Engineered to outrun your fullness signal. Cuts years off the middle of life.
    Avoid
     ⊘Avoid
  2. §2
    Alcohol
    Group 1 carcinogen. The J-curve was an artifact. Less is always better.
    Avoid
     ♥Vital
  3. §3
    Seed Oils
    Mostly fine at home. The deep fryer isn't. The science is still fighting.
    Avoid
     ⊘Avoid

What actually works

Not hype. Solid evidence, mechanism we understand, priced for real life.

  1. §1
    Creatine
    Three grams a day. Muscle, brain, bone, mood. Under thirty dollars a year.
    Do
     +Free Win
  2. §2
    Walking
    The biggest free lever on how long you live. Forget 10,000 — aim for 8,000 with a brisk stretch.
    Do
     ❀Happy Life
  3. §3
    Strength Training
    Lift heavy, twice a week. The aging body is mostly the absence of this.
    Do
     ❋Aging Pretty

Didn't know that existed

Modern treatments for things you — or someone you know — is living with, and the part that never makes the headlines.

  1. §1
    Transcranial Magnetic Stimulation (TMS)
    Six weeks of magnetic pulses. A real shot at remission. Insurance covers it.
    Decide
     ✧Mood
  2. §2
    GLP-1s Beyond Weight Loss
    Cuts heart attacks. Saves kidneys. Halves apnea. Weight loss is the side effect.
    Decide
     ♥Vital
  3. §3
    CGRP Inhibitors for Migraine Prevention
    The first migraine drug actually designed for migraine. Half the attacks, for half of patients.
    Decide
     ♡Health

The quiet levers

The unglamorous things that move your life the most — and that most people underrate until it's late.

  1. §1
    Sleep Debt
    Short sleep burns you quietly. You don't feel the impairment — that's the trap.
    Avoid
     ★Top 10#1
  2. §2
    Sitting Time
    Eight hours in the chair adds years of risk. Stand up every thirty minutes.
    Avoid
     ⊘Avoid
  3. §3
    Social Circle
    Pick the inner five. Put them on the calendar. Outlives most of what's in this book.
    Do
     ❀Happy Life

For women

One practice, one supplement, one lever — chosen for highest impact in the 25–35 window, where the habits you install now compound for the next fifty years.

  1. §1
    Menstrual Cycle Tracking
    A minute a day. Heavy bleeding, severe PMS, the early diabetes signal — all caught.
    Test
     +Free Win
  2. §2
    Myo-Inositol for PCOS
    Four grams a day. Cycles return, skin clears, insulin behaves.
    Do
     ♡Health
  3. §3
    Strength Training for Women
    An hour of lifting a week. Bone, muscle, blood sugar, mood, years of life.
    Do
     ❋Aging Pretty

For men

The grooming upgrade most men miss, the medication nobody talks about, and the hormone decision most men get wrong.

  1. §1
    Men's Eyebrow Grooming
    Pluck the bridge. Snip the long ones. Don't touch the rest.
    Do
     ✿Beauty
  2. §2
    Finasteride for Hair Loss
    The only pill that stops pattern baldness. Side-effect list is real — read it.
    Decide
     ✿Beauty
  3. §3
    Testosterone and TRT
    Two morning blood draws. Find the cause. Fix the reversible drivers. Then decide.
    Decide
     ✚Restorative

This is just the sampler

The full catalogue runs 710 entries across 23 chapters — every one held to the same standard, filterable by evidence, by what it asks of you, and by who it's for.

Browse all entries → Get a personalized shortlist →
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