De corporis proportione · I–XI
Credible evidence, reduced to what you can actually do. One measured protocol for each of the body’s eleven systems, graded by the strength of the science behind it.
Hover over a system, or tap it, to find it in the figure. Select it to read its protocol.
Before the eleven protocols come five levers that act on every system at once. If you do nothing else, do these.
Seven to nine hours, at regular times. It repairs the brain, steadies hormones and arms the immune system.
150–300 minutes of aerobic activity and two strength sessions a week. No drug acts on more systems at once.
Mostly whole foods and 25–30 g or more of fiber a day. It feeds the microbiome and protects the heart, gut and metabolism.
No smoke and no vapour. It harms every one of the eleven systems, and quitting at any age helps.
Lower is better. There is no level at which drinking improves overall health.
Every protocol cites its sources, favoring clinical guidelines, systematic reviews and randomized trials, and is graded by how strong that evidence is.
Meta-analyses of randomized trials, large randomized trials, or a major clinical guideline. Act on it.
Consistent long-term cohort data with supporting trials, or trials that measure a surrogate such as bone density instead of fractures. Very likely worthwhile.
Promising mechanistic, early or mixed evidence. Reasonable to try, but hold it loosely.