Research Guide

This document outlines the approach, structure, and guidelines for Mo's wellness research.

📋 Quick Reference (TL;DR)

For Readers

8 pillars organize all wellness topics
Each topic page follows: Story → Science → Practical → Takeaways
Evidence tiers: A (gold standard) → B (strong) → C (expert) → D (informational)

For Contributors

Template: Topic Page Template
Adding sources: Sources System and Sources Hub
Style: Narrative-first, conversational, actionable
Research rounds: Foundation → Gap-fill → Deepen → Template → Living

Key Links

Resource	Purpose
Research Map	All pillars and topics
Sources Hub	All 68 sources
Topic Template	How to write a topic page
Visual Components	Mermaid, Tabs, Admonitions

Purpose

This research supports the Mo Vision: helping people understand their body, personalize their approach, and build sustainable health habits.

The goal: Understand the human body, what it requires to grow and maintain optimal health, and translate that understanding into actionable lifestyle guidance.

The outcome: A knowledge base that powers Mo's AI coach — enabling it to educate, personalize, and guide users toward their health goals.

## 🚀 Getting Started

Your Research Journey

Step 1: Learn the Tiers

Understand A/B/C evidence hierarchy

Step 2: Check Sources

Always trace claims to original research

Step 3: Look for Consensus

Single studies aren't definitive

Step 4: Apply Critically

Consider your individual context

## 🚶 Journey

Timeline of Research Mastery

Phase 1: Consumer (Month 1-3)

Learn to evaluate sources
Distinguish evidence tiers
What to expect: Better information filtering

Phase 2: Informed Reader (Month 3-6)

Read primary research
Understand study design
What to expect: Confidence in claims

Phase 3: Critical Thinker (Month 6+)

Synthesize across sources
Identify research gaps
What to expect: Nuanced understanding

Research Philosophy

Core Principles

Understand the "why" — Don't just list facts. Explain how things work and why they matter.
First principles thinking — Build understanding from foundational concepts up.
Actionable knowledge — Research should translate into practical guidance.
Evidence-based — Ground everything in credible sources with clear credibility ratings.
Personalization-aware — Acknowledge individual variation; avoid one-size-fits-all claims.

What This Research Is

Foundation for Mo's AI coach
Educational content for users who want to understand
Reference for building personalized recommendations

What This Research Is NOT

Medical advice
Rigid prescriptions
Academic papers (accessible, not jargon-heavy)

## 👀 Signs & Signals

Research Quality Indicators

Good Research Signs:

Peer-reviewed publication
Replication across studies
Transparent methods
Conflicts of interest disclosed

Warning Signs:

Single study claims
No peer review
Hidden funding sources
Sensationalized headlines

## 📸 What It Looks Like

Example Research Evaluation

Evaluating a Health Claim:

Find the original study (not just news)
Check the source tier (A/B/C)
Look at study design (RCT > observational)
Check sample size and population
Look for replication

Example: "Coffee extends lifespan"

Source: Observational studies (Tier B)
Limitation: Can't prove causation
Verdict: Association, not proof

The 8 Pillars

Research is organized into 8 topic-based pillars. Each pillar is self-contained with its own foundation, practical application, and sources.

#	Pillar	Focus	Key Question
1	Body Science	How the body works	"How does my body function?"
2	Nutrition	Fuel and nourishment	"What should I eat and why?"
3	Movement & Exercise	Physical activity	"How should I move and train?"
4	Sleep & Recovery	Rest and restoration	"How do I recover and restore?"
5	Stress & Mind	Mental and emotional health	"How do I manage stress and mind?"
6	Environment & Lifestyle	External factors	"What external factors affect me?"
7	Goals & Optimization	Specific outcomes	"How do I achieve my specific goal?"
8	Personalization	Individual application	"How do I tailor this to me?"

Why This Structure?

Previous structure (3 phases):

Phase 1: Foundation → Phase 2: Levers → Phase 3: Application

Good for systematic learning, but users often come with specific questions, not "teach me from the beginning."

Current structure (8 pillars): Each pillar is self-contained. Users can dive directly into "Sleep" or "Nutrition" based on their interest. Each pillar includes its own foundation → levers → application within the topic.

Benefits:

More navigable for users
Better for blog/product features
Each pillar can stand alone
Easier to research incrementally

Topic Page Template

Every topic page follows this consistent structure. The template uses a narrative-first approach — prose explains concepts, with tables and reference material at the end for quick lookup.

Required MDX Import

Every topic page that uses Tabs must include this import at the top (after frontmatter):

---
sidebar_position: X
---

import Tabs from '@theme/Tabs';
import TabItem from '@theme/TabItem';

Template Structure

# Topic Name

*Brief subtitle describing the topic.*

---

## 📖 The Story: Why [Topic] Matters

Engaging narrative (2-4 paragraphs) that explains:
- What this topic is and why it matters for health
- The key insight or counterintuitive truth
- Why the reader should care

This section hooks the reader and establishes relevance.

---

## 🧠 The Science: How [Topic] Works

### [Core Concept 1]

Prose explanation with Mermaid diagrams where helpful.
Include research citations with DOI links inline.

:::info[For Mo]
Guidance for how the AI coach should use this information.
:::

### [Core Concept 2]

Continue with subsections as needed.
Use tables sparingly — for data that benefits from comparison.

:::caution[High Individual Variation]
Flag areas where personalization matters most.
:::

---

## 🎯 Practical Application: [Action Framework]

### [Framework/Method Overview]

<Tabs>
<TabItem value="option1" label="Option A" default>
    Content for first option/approach
</TabItem>
<TabItem value="option2" label="Option B">
    Content for second option/approach
</TabItem>
</Tabs>

### [Specific Strategy 1]

Detailed how-to guidance with examples.

:::tip[Key Insight]
Highlight the most important practical point.
:::

### [Specific Strategy 2]

Continue with actionable guidance.

---

## 🔄 [Inverting/Breaking/Alternative] Section (if applicable)

Use Tabs to show contrasting approaches:

<Tabs>
<TabItem value="approach1" label="Approach 1" default>
    Content
</TabItem>
<TabItem value="approach2" label="Approach 2">
    Content
</TabItem>
</Tabs>

:::danger[Common Mistake]
Highlight what NOT to do.
:::

---

## 🪪 [Deeper Level/Identity/Mindset] Section (if applicable)

Prose explaining the deeper psychological or identity-level aspects.

### [Visual Process]

```mermaid
flowchart TB
    A["Step 1"] --> B["Step 2"]
    B --> C["Step 3"]

For Mo

How to help users with mindset shifts.

📋 Step-by-Step Protocol (if applicable)

📅 Phase 1
📅 Phase 2
📅 Phase 3

Phase 1: [Name]

Step one

Details
Step two

Details

Goal: What success looks like.

❓ Common Questions (click to expand)

"Question 1?"

Answer in 2-3 sentences.

"Question 2?"

Answer in 2-3 sentences.

"Question 3?"

Answer in 2-3 sentences.

📊 Dose-Response: What the Evidence Suggests (click to expand)

Variable	✅ What Works	❌ What Doesn't
Factor 1	Evidence-based recommendation	Common mistake
Factor 2	Evidence-based recommendation	Common mistake

⚖️ Where Research Disagrees (click to expand)

Scientific Nuance

Not everything is settled. Here's where experts differ:

On [topic 1]: Different viewpoints and practical synthesis.

On [topic 2]: Different viewpoints and practical synthesis.

✅ Quick Reference

[Topic] Checklist

Item 1
Item 2
Item 3

[Framework] at a Glance

Element	Description
Item 1	Brief description
Item 2	Brief description

💡 Key Takeaways

The Essentials

Key point 1 — Brief explanation
Key point 2 — Brief explanation
Key point 3 — Brief explanation
Key point 4 — Brief explanation

📚 Sources (click to expand)

Primary Research

Author AB, Author CD. Title of paper. Journal. Year;Volume:Pages. DOI: 10.xxxx/xxxxx | PubMed —
- Brief description of what this source contributes
Author EF. Title. Journal. Year. DOI: link —
- Brief description

Books (Practitioner Resources)

Author. Book Title. Publisher; Year. —
- What this book covers

Expert Sources

Expert Name (credentials) —
- Why this expert is credible for this topic

🔗 Connections to Other Topics

Related Topic 1 — How it connects
Related Topic 2 — How it connects
Pillar X: Name — Cross-pillar connection

---

## Section Icons Reference

Use consistent emoji icons for section headers:

| Icon | Section | Usage |
|------|---------|-------|
| 📖 | The Story | WHY this matters (narrative hook) |
| 🧠 | The Science | WHAT we know (mechanisms, research) |
| 🎯 | Practical Application | HOW to apply (actionable guidance) |
| 🔄 | Inverting/Breaking | Opposite approach (breaking habits, alternatives) |
| 🪪 | Identity/Mindset | Deeper psychological level |
| 📋 | Protocol/Steps | Step-by-step guidance |
| ❓ | Common Questions | FAQ section |
| 📊 | Dose-Response | Evidence-based recommendations |
| ⚖️ | Research Disagrees | Scientific nuance and debate |
| ✅ | Quick Reference | Checklists and summaries |
| 💡 | Key Takeaways | Essential points |
| 📚 | Sources | References and citations |
| 🔗 | Connections | Links to related topics |

---

## Visual Components

### Mermaid Diagrams

Use Mermaid for processes, flows, and relationships:

**Circular/Loop Diagram:**
```mermaid
graph LR
    A["Step 1"] --> B["Step 2"]
    B --> C["Step 3"]
    C --> D["Step 4"]
    D --> A

    style A fill:#e1f5fe
    style B fill:#fff3e0
    style C fill:#e8f5e9
    style D fill:#fce4ec

Flowchart (Top to Bottom):

Timeline/Gantt:

When to use diagrams:

Processes with multiple steps
Cycles and loops
Decision trees
Timelines and phases
Relationships between concepts

Tabs Component

Use Tabs for comparing approaches or showing phased content:

<Tabs>
<TabItem value="option1" label="🟢 Option A" default>
    Content for option A
</TabItem>
<TabItem value="option2" label="🔴 Option B">
    Content for option B
</TabItem>
</Tabs>

When to use Tabs:

Comparing two approaches (building vs. breaking)
Showing phased protocols (Week 1, Week 2, Month 2+)
Alternative methods for same goal
Before/after comparisons

Admonitions

Use admonitions for callouts and special information:

:::info[For Mo]
Guidance for the AI coach on how to use this information.
:::

:::tip[Key Insight]
The most important practical point to remember.
:::

:::caution[High Individual Variation]
Areas where personalization matters most.
:::

:::danger[Common Mistake]
What NOT to do — critical warnings.
:::

:::note[Scientific Nuance]
Areas of scientific debate or uncertainty.
:::

Admonition Types:

Type	Color	Use For
`:::info`	Blue	Mo-specific guidance, neutral information
`:::tip`	Green	Key insights, best practices
`:::caution`	Yellow	Individual variation, things to watch
`:::danger`	Red	Common mistakes, critical warnings
`:::note`	Gray	Scientific nuance, additional context

Collapsible Sections

Use <details> for content that's useful but not essential to read:

<details>
<summary><strong>Section Title</strong> (click to expand)</summary>

Content goes here...

</details>

What to make collapsible:

❓ Common Questions
📊 Dose-Response tables
⚖️ Where Research Disagrees
✅ Quick Reference checklists
📚 Sources

What to keep visible:

📖 The Story
🧠 The Science
🎯 Practical Application
💡 Key Takeaways
🔗 Connections

Evidence Badges

Use shields.io badges to indicate source credibility:

![Tier A](https://img.shields.io/badge/Evidence-Tier%20A-brightgreen)
![Tier B](https://img.shields.io/badge/Evidence-Tier%20B-blue)
![Tier C](https://img.shields.io/badge/Evidence-Tier%20C-yellow)
![Tier D](https://img.shields.io/badge/Evidence-Tier%20D-lightgrey)

Visual result:

Tier A: Green badge (meta-analyses, systematic reviews)
Tier B: Blue badge (peer-reviewed studies)
Tier C: Yellow badge (expert opinion, textbooks)
Tier D: Gray badge (popular books, podcasts)

Citation Format

Inline Citations

Link to sources within the text using DOI or PubMed:

Research shows habits take ~2 months to form ([Lally et al., 2010](https://doi.org/10.1002/ejsp.674)).

Full Citation Format

In the Sources section, use this format:

**Author AB, Author CD.** Title of paper. *Journal Name*. Year;Volume(Issue):Pages.
DOI: [10.xxxx/xxxxx](https://doi.org/10.xxxx/xxxxx) | [PubMed](https://pubmed.ncbi.nlm.nih.gov/xxxxx/)
— ![Tier A](https://img.shields.io/badge/Evidence-Tier%20A-brightgreen)
   - *Brief description of what this source contributes*

Finding DOIs and Links

DOI lookup: https://doi.org/
PubMed search: https://pubmed.ncbi.nlm.nih.gov/
Google Scholar: For finding papers and their DOIs

Writing Style Guide

Voice & Tone

Conversational but accurate — Explain like you're talking to a smart friend
Educational, not preachy — Share knowledge, don't lecture
Confident but humble — State what we know, acknowledge what varies
Actionable — Always connect to "so what do I do with this?"

Writing Principles

Lead with narrative — Tell the story before listing facts. Explain why something matters before how it works.
Explain the "why" — Don't just say "sleep 8 hours." Explain why sleep matters and what happens during it.
No jargon without explanation — If you use a technical term, explain it immediately.
Acknowledge variation — Avoid absolutes. Use "most people," "generally," "tends to" where appropriate.
Use examples — Concrete examples make abstract concepts click.
Tables for reference, prose for learning — Use tables to summarize, not to teach. The prose should carry the explanation.
Link across pillars — Note when topics connect (e.g., "Sleep also affects stress — see Pillar 5").

What to Avoid

Overly academic language
Unsupported claims
One-size-fits-all prescriptions
Excessive hedging (be clear when evidence is strong)
Walls of text without structure
Tables as primary content format (use for reference only)
Missing "For Mo" guidance in applicable sections

Sources System

Full Documentation

For complete source management documentation including step-by-step guides, maintenance checklists, and style guidelines, see the Sources Hub.

Overview

We maintain a dual-layer sources system:

Central Sources Library (/sources/) — Master reference with all sources, full details, credibility ratings
Per-Pillar Sources (/[pillar]/sources.md) — Curated sources relevant to each pillar

Two Dimensions: Type and Tier

Every source has TWO attributes:

Dimension	What It Is	How It's Assigned
Type	Format/category	Where it's filed (books, studies, experts, institutions)
Tier	Evidence quality	Individually evaluated per source

Example:

Source: "Why We Sleep" - Matthew Walker
Type: Book
Tier: C

Source Credibility Tiers

Tier	Name	Description	Examples
A	Gold Standard	Highest quality evidence	Systematic reviews, meta-analyses, large RCTs
B	Strong Evidence	Peer-reviewed research	Individual studies, clinical guidelines, position statements
C	Expert Opinion	Credible expertise	Textbooks, expert consensus, reputable institutions (WHO, NIH)
D	Informational	Useful but verify	Podcasts, articles, practitioner experience, popular books

Using Credibility Tiers

Tier A & B — Can make strong claims based on these
Tier C — Good for foundational understanding and expert perspective
Tier D — Useful for practical application and real-world context, but verify claims against higher tiers

Source Targets

Per Pillar (Foundation):

Source Type	Target	Typical Tier
Studies/Reviews	3-5	A-B
Books	2-3	C-D
Experts	2-3	C-D
Institutions	1-2	B-C
Total	8-13	Mixed

Per Topic (When Researching):

Need	Target
Primary sources (evidence)	2-3 (prefer Tier A-B)
Supporting sources (context)	1-2 (Tier C-D okay)
Total	3-5

Adding New Sources (Quick Reference)

When you find a new source to add:

Step	Action	Files to Update
1	Evaluate using 6 criteria (credentials, publication, evidence, recency, recognition, bias)	—
2	Add to type file based on source type	`sources/books.md`, `studies.md`, `experts.md`, or `institutions.md`
3	Add to pillar sources for relevant pillars	`[pillar]/sources.md`
4	Update hub statistics (counts, pie chart)	`sources/index.md`

Evaluation → Tier Mapping:

Average Score	Tier
4.0+	A (Gold Standard)
3.0-3.9	B (Strong Evidence)
2.0-2.9	C (Expert Opinion)
1.0-1.9	D (Informational)

→ See the Sources Hub (Contributing & Maintenance section) for detailed step-by-step instructions, examples, and maintenance checklists.

File Structure

/wellness
  research-guide.md           ← This document
  01-foundations-overview.md  ← Master outline of all 8 pillars

  /sources
    index.md                  ← Central sources library overview
    books.md                  ← Book sources
    studies.md                ← Research studies
    experts.md                ← Expert sources (podcasts, practitioners)
    institutions.md           ← Institutional sources (WHO, NIH, etc.)

  /body-science
    index.md                  ← Pillar 1 overview
    sources.md               ← Sources relevant to this pillar
    [topic pages]

  /nutrition
    index.md                  ← Pillar 2 overview
    sources.md
    [topic pages]

  /movement
    index.md                  ← Pillar 3 overview
    sources.md
    [topic pages]

  /sleep
    index.md                  ← Pillar 4 overview
    sources.md
    [topic pages]

  /stress-mind
    index.md                  ← Pillar 5 overview
    sources.md
    [topic pages]

  /environment
    index.md                  ← Pillar 6 overview
    sources.md
    [topic pages]

  /goals
    index.md                  ← Pillar 7 overview
    sources.md
    [topic pages]

  /personalization
    index.md                  ← Pillar 8 overview
    sources.md
    [topic pages]

Research Workflow

The Approach: Iterative Research

Research is iterative, not one-and-done. We build understanding in rounds:

Round	Goal	Depth	Focus
Round 1	Foundation	~70%	Core concepts, key principles, essential sources
Round 2	Gap-filling	~90%	Fill missing topics, comprehensive coverage
Round 3	Deepening	~95%	Nuance, more sources, detailed application, edge cases
Round 4	Template Update	~98%	Apply new visual template format to all pages
Living	Evolution	Ongoing	New research, user feedback, continuous improvement

Why iterative?

Avoid perfectionism paralysis — "good enough" beats "never finished"
See connections across pillars sooner
Understanding deepens with each pass
New research and insights emerge over time

The mindset:

Cover ground first → Fill gaps → Deepen → Apply template → Keep it living

Progress Tracking

Status Levels:

Status	Meaning	Description
`Not started`	No content	Topic not yet researched
`Round 1`	Foundation complete	Core concepts covered, key sources cited
`Round 2`	Gap-filled	Topic exists with comprehensive coverage
`Round 3`	Deepened	Nuance added, more sources, edge cases covered
`Round 4`	Template applied	New visual format with all components
`Living`	Actively maintained	Ongoing updates as new research emerges

Quality Checklist

Before marking a topic complete (Round 4), verify:

Content Quality

Follows the narrative-first template structure
📖 Story section hooks the reader with WHY
🧠 Science section explains mechanisms clearly
🎯 Practical application is actionable
💡 Key takeaways are scannable
No unsupported claims
Writing style is conversational and clear

Visual Components

MDX import present (if using Tabs)
Section icons consistent (📖 🧠 🎯 etc.)
Mermaid diagrams for processes (where applicable)
Tabs for comparisons (where applicable)
Appropriate admonitions used
Collapsible sections for reference content
Evidence badges on all sources

Citations & Sources

Inline citations with DOI/PubMed links
Full citations in Sources section
Evidence tier badges on each source
Sources added to pillar sources.md

Cross-References

:::info For Mo sections included (where applicable)
Cross-pillar connections noted
Related topics linked

## 🔧 Troubleshooting

Common Research Problems

"Studies contradict each other"

Look at study quality and size
Check for systematic reviews
Consider the weight of evidence

"I can't access the full study"

Try Google Scholar
Check for open access versions
Read the abstract and methods summary

"The science keeps changing"

Science is self-correcting
Look for consensus, not single studies
Be comfortable with uncertainty

Summary

Element	Decision
Structure	8 topic-based pillars
Template	Narrative-first: Story → Science → Application → Reference
Style	Conversational, educational, actionable
Visual Components	Mermaid, Tabs, Admonitions, Collapsible, Badges
Sources	Central library + per-pillar inventories with DOI links
Credibility	4-tier system (A/B/C/D) with visual badges
Approach	Iterative (Round 1 → 2 → 3 → 4 → Living)

Quick Reference

Template Section Order

📖 Story (visible) → 🧠 Science (visible) → 🎯 Practical (visible) →
❓ Questions (collapse) → 📊 Dose-Response (collapse) →
⚖️ Disagreements (collapse) → ✅ Reference (collapse) →
💡 Takeaways (visible) → 📚 Sources (collapse) → 🔗 Connections (visible)

What's Collapsible vs Visible

Always Visible:

📖 The Story
🧠 The Science
🎯 Practical Application
💡 Key Takeaways
🔗 Connections

Collapsible:

❓ Common Questions
📊 Dose-Response
⚖️ Where Research Disagrees
✅ Quick Reference items
📚 Sources

Research Rounds

Round 1 (Foundation) → Round 2 (Gap-fill) → Round 3 (Deepen) → Round 4 (Template) → Living
       70%                   90%                 95%              98%           Maintained

This guide should evolve as we learn. Update it when we discover better approaches.

For Readers​

For Contributors​

Key Links​

Purpose​

Your Research Journey​

Timeline of Research Mastery​

Research Philosophy​

Core Principles​

What This Research Is​

What This Research Is NOT​

Research Quality Indicators​

Example Research Evaluation​

The 8 Pillars​

Why This Structure?​

Topic Page Template​

Required MDX Import​

Template Structure​

📋 Step-by-Step Protocol (if applicable)​

Phase 1: [Name]​

Phase 2: [Name]​

Phase 3: [Name]​

"Question 1?"​

"Question 2?"​

"Question 3?"​

✅ Quick Reference​

💡 Key Takeaways​

Primary Research​

Books (Practitioner Resources)​

Expert Sources​

🔗 Connections to Other Topics​

Tabs Component​

Admonitions​

Collapsible Sections​

Evidence Badges​

Citation Format​

Inline Citations​

Full Citation Format​

Finding DOIs and Links​

Writing Style Guide​

Voice & Tone​

Writing Principles​

What to Avoid​

Sources System​

Overview​

Two Dimensions: Type and Tier​

Source Credibility Tiers​

Using Credibility Tiers​

Source Targets​

Adding New Sources (Quick Reference)​

File Structure​

Research Workflow​

The Approach: Iterative Research​

Progress Tracking​

Quality Checklist​

Content Quality​

Visual Components​

Citations & Sources​

Cross-References​

Common Research Problems​

Summary​

Quick Reference​

Template Section Order​

What's Collapsible vs Visible​

Research Rounds​

For Readers

For Contributors

Key Links

Purpose

Your Research Journey

Timeline of Research Mastery

Research Philosophy

Core Principles

What This Research Is

What This Research Is NOT

Research Quality Indicators

Example Research Evaluation

The 8 Pillars

Why This Structure?

Topic Page Template

Required MDX Import

Template Structure

📋 Step-by-Step Protocol (if applicable)

Phase 1: [Name]

Phase 2: [Name]

Phase 3: [Name]

"Question 1?"

"Question 2?"

"Question 3?"

✅ Quick Reference

💡 Key Takeaways

Primary Research

Books (Practitioner Resources)

Expert Sources

🔗 Connections to Other Topics

Tabs Component

Admonitions

Collapsible Sections

Evidence Badges

Citation Format

Inline Citations

Full Citation Format

Finding DOIs and Links

Writing Style Guide

Voice & Tone

Writing Principles

What to Avoid

Sources System

Overview

Two Dimensions: Type and Tier

Source Credibility Tiers

Using Credibility Tiers

Source Targets

Adding New Sources (Quick Reference)

File Structure

Research Workflow

The Approach: Iterative Research

Progress Tracking

Quality Checklist

Content Quality

Visual Components

Citations & Sources

Cross-References

Common Research Problems

Summary

Quick Reference

Template Section Order

What's Collapsible vs Visible

Research Rounds