← Goodness

Health

Eleven tracks for the body's environment
Light, temperature, water, food, timing, sleep, gut and breath. Each track is a short experiment you run on yourself, and each one states its own honest limit before you start. The point is not to believe any of it. The point is to test it and write down what you are keeping.

Daily habits, check off as you go

✓Sunrise
outside within an hour of waking, no sunglasses, before screens
✓Dark after dark
dim warm lights and filtered screens after sunset
✓Bare feet
skin on sand, grass, or seawater
✓Cold
cold water, face, shower finish, or ocean
✓Seafood
fish, oysters, or other DHA on the plate today

How this works

Run one track at a time, not four. Change one thing, give it long enough to show something, and write the verdict before you start the next. The base rate for nothing happening is high, and a verdict of nothing is still a result you paid for and get to keep. Where a claim is weak, the track says so in its own words at the top of the page rather than in small print at the bottom.

The eleven tracks

Grouped by the book's appendix, Volume Three: Health: what a practice costs against what the record supports. The third number is the gap between the claim and the record. The scores rate the claim, not the practice, and nothing is ranked inside a band.

Before the tracks, the read

12
Read
Your own read of the day, checked
Pulse by hand · legs · head · your call
nothing logged yet
Every track above asks you to notice something and write it down. This is the smallest version of that: read yourself before the day, say what the day was at night, and watch over weeks how good your own read is. No device, no score from a strap. It is the answer to the readiness number, not a copy of it.

Your verdicts

The Health Playbook →
Not sure which tool to open? One infographic per season shows what the research says, why each tool exists, and what the record does not support.