Wellness Research

Understanding the human body from first principles — so you can make informed decisions about health and lifestyle.

What Is This?

This is Mo's knowledge base for wellness — a comprehensive, evidence-based resource covering everything from how your body works to how to achieve specific health goals.

This research is:

Evidence-based (68 sources with credibility ratings)
First-principles focused (understand WHY, not just what)
Actionable (practical application in every topic)
Personalization-aware (no one-size-fits-all prescriptions)

## 📖 The Story

Meet three people at different points in their wellness journey:

Alex spent years following diet trends and workout fads. Each new approach promised results, but nothing stuck. The problem? Alex was treating symptoms without understanding the underlying systems. When one thing didn't work, the next trend seemed just as promising.

Jordan took a different approach. Instead of jumping between solutions, Jordan started by understanding how the body actually works. Why does sleep affect weight? How does stress impact digestion? With this foundation, Jordan could evaluate advice critically and build sustainable habits.

Sam went even deeper — learning not just what works generally, but how to personalize it. Through tracking, experimentation, and understanding individual variation, Sam optimized health in ways generic advice never could.

The difference? Foundation → Understanding → Personalization.

This research gives you Jordan's foundation and Sam's personalization tools. You don't need to follow trends blindly — you can understand why things work and adapt them to your life.

## 🧠 The Science

Why Understanding Matters

The Problem with "Just Follow the Plan"

Generic advice ignores individual variation
Without understanding "why," you can't adapt when life changes
Trend-hopping wastes years without lasting results

First Principles Approach This research is built on understanding mechanisms, not just memorizing rules:

Body Science explains HOW systems work
Pillars show how systems INTERACT
Goals apply understanding to OUTCOMES
Personalization adapts to YOUR context

Evidence Hierarchy We rate all sources by credibility:

Tier A: Systematic reviews, meta-analyses, RCTs
Tier B: Cohort studies, well-designed observational research
Tier C: Expert opinion, clinical experience, mechanistic reasoning

## 🚶 Journey

Your Wellness Learning Path

Phase 1: Foundation (Month 1-2)

Explore Body Science basics
Understand how systems connect
What to expect: "Aha" moments connecting past experiences to mechanisms

Phase 2: Application (Month 2-4)

Dive into relevant pillars
Apply to your specific goals
What to expect: Clearer decision-making, less confusion from conflicting advice

Phase 3: Personalization (Month 4+)

Track and experiment
Optimize based on your data
What to expect: Approaches tailored to your unique biology and life

Phase 4: Mastery (Ongoing)

Health becomes intuitive
You can evaluate new information critically
What to expect: Confident, sustainable health management

## 👀 Signs & Signals

How to Know You're Making Progress

Positive Learning Signs:

Questions become more specific ("Why does X affect Y?")
You can explain concepts to others
Conflicting advice no longer confuses you
You recognize which advice applies to you vs. others

Application Signs:

You make decisions based on understanding, not trends
Adjustments feel logical, not random
Setbacks become learning opportunities
Results become more predictable

Warning Signs:

Feeling overwhelmed by information
Paralysis from too many options
Perfectionism blocking action

Solution: Start narrow, go deep, then expand. Don't try to learn everything at once.

## 📸 What It Looks Like

Example Learning Journeys

Example 1: The Fat Loss Seeker

Week 1: Read Body Science → Metabolism
Week 2: Nutrition → Macronutrients, Blood Sugar
Week 3: Movement → Strength Training basics
Week 4: Goals → Fat Loss (now it all connects!)
Result: Understands WHY the approach works

Example 2: The Sleep Struggler

Week 1: Sleep → Sleep Science, Circadian Rhythms
Week 2: Environment → Light & Circadian
Week 3: Stress & Mind → Nervous System
Week 4: Apply Sleep Hygiene with understanding
Result: Fixes root causes, not just symptoms

Example 3: The Curious Optimizer

Month 1: Body Science deep dive
Month 2: All pillars overview
Month 3: Personalization → Biomarkers, Experimentation
Ongoing: Track, test, refine
Result: Fully personalized health approach

The 6 Pillars of Wellness

Health isn't just one thing — it's the interaction of multiple systems. We organize the foundational knowledge into 6 interconnected pillars:

#	Pillar	What You'll Learn
1	Body Science	How your body works — cells, systems, metabolism, aging
2	Nutrition	What to eat and why — macros, micros, gut health, supplements
3	Movement	How to move and train — cardio, strength, mobility, recovery
4	Sleep	How to rest and restore — sleep science, hygiene, disorders
5	Stress & Mind	How to manage stress — resilience, breathing, emotional health
6	Environment	What affects you externally — light, temperature, social, substances

Related Sections

Goals — Apply this knowledge to achieve specific outcomes (fat loss, muscle, energy, longevity)
Personalization — Tailor this knowledge to your unique situation (biomarkers, habits, experimentation)

## 🚀 Getting Started

Your First Steps

Step 1: Choose Your Entry Point

New to wellness? → Start with Body Science Overview
Have a specific goal? → Go directly to Goals
Want to go deep? → Read the Research Guide

Step 2: Learn One Pillar

Pick the most relevant pillar to your current situation
Read the pillar index, then 2-3 key topics
Focus on understanding, not memorizing

Step 3: Connect to Other Pillars

Notice how topics reference other pillars
Follow those connections to build integrated understanding

Step 4: Apply and Personalize

Use Goals section for specific outcomes
Use Personalization for individual optimization

Start Here

🌱 New to Wellness
🎯 I Have a Specific Goal
🔬 I Want to Go Deep

If you're just getting started...

Recommended path:

Body Science Overview — Understand how your body works
Metabolism & Energy — How your body uses fuel
Practical Nutrition — Sustainable eating principles
Sleep Hygiene — Optimize your rest

Key insight: Health is interconnected. Sleep affects nutrition affects stress affects sleep. Start with foundations.

What do you want to achieve?

Goal	Start Here	Then Explore
Lose fat	Fat Loss	Nutrition, Movement
Build muscle	Muscle Building	Strength Training
More energy	Goals Overview	Sleep, Nutrition
Better sleep	Sleep Hygiene	Light & Circadian
Manage stress	Stress Management	Breathing
Live longer	Goals Overview	Body Science
Build habits	Habits	Behavior Change

🎯 From Knowledge to Action

This research helps you understand how your body works. But understanding isn't enough—you need to apply it.

→ Go to Goals to:

Identify your primary focus (fat loss, muscle building, energy, longevity, etc.)
Get goal-specific strategies that build on these foundations
Create an actionable plan for your situation

I want to...	Start with
Change my body composition	Body Composition Goals →
Improve energy & performance	Performance & Energy Goals →
Optimize health long-term	Health & Longevity Goals →
Navigate a life transition	Life Stages Goals →

The flow: Goals (what you want) → Wellness (the science) → Personalization (tailored to you)

## 🔧 Troubleshooting

Common Learning Challenges

"There's too much information"

Start with ONE pillar relevant to your goal
Use the "Start Here" tabs to find your path
Don't try to read everything — go deep before going wide

"I don't know where to start"

Take the "New to Wellness" path in Start Here section
Or go directly to a Goal that matters to you
Body Science → Metabolism is always a good foundation

"The advice seems to conflict"

Context matters — advice for athletes differs from sedentary people
Look for the underlying mechanism to understand why
Check the "Where Research Disagrees" sections in each topic

"I understand but can't apply it"

Read the "Practical Application" sections in each topic
Check the Goals section for step-by-step guidance
Start smaller than you think necessary

## ❓ Common Questions

Q: How should I use this research? A: As a reference and learning resource. Understand the "why" behind recommendations, then apply based on your context.

Q: Is this medical advice? A: No. This is educational content to help you understand your body. Consult healthcare providers for medical decisions.

Q: How current is this research? A: We continuously update based on new evidence. Check source dates and the Research Guide for methodology.

Q: Where do I start if I have a specific goal? A: Use the "I Have a Specific Goal" tab in Start Here, or go directly to the Goals section.

Q: How do I know which advice applies to me? A: Use the Personalization section. Individual variation is real — what works for others may not work for you.

Q: How deep should I go? A: Deep enough to make informed decisions. You don't need to be an expert — you need to understand enough to evaluate advice and adapt to your life.

## ✅ Quick Reference