Sleep. Eat. Exercise.
A manuscript, open to invited reviewers
Eighty-five pages: sleep, food and training, then the situations they show up in, and what to do when a number looks wrong. Almost every claim is traced back to the document it rests on. Most of those sources carry a grade for how good they are; guidelines and background reading carry a label instead. Where a claim has no source behind it, the book says so on the page.
Clinicians and researchers
Which reader are you?
I am not asking anyone to read all 85 pages. Each request names a specific set of pages, and those pages are the ask. Two optional extras are set out on the reviewer page, and both are skippable. If I have written to you, one of the two routes below is yours. Take whichever one describes you.
I cite your work
Every source is listed with the claim the book hangs on it, and the grade I gave it, where it takes one. Find yours and tell me whether that is a fair reading of what you found. You do not need to read the book, and the question is not whether your evidence is good. It is whether I have used it for something it does not support.
138 lines and 137 sources, because one paper carries two claims, so one source is graded twice. A few lines bundle an issuing body with its companion guidance, so the count of underlying documents is a little higher again. You are the person best placed to settle your line. If I cite your work Twenty minutes to an hourI don’t, but this is your field
Eight specialty readings, each one a named set of pages: pharmacy, general practice, sleep medicine, dietetics, cardiology, sports medicine, women's health, psychiatry. Read only your section. The rest is someone else's question and I am asking them separately.
The manuscript is a PDF behind the password in my email to you. No account, no form and no fee; replies come by email. If I don’tBoth routes go to the same address, review@sleepeatexercisebook.com. If you are comfortable with it I would like to thank you by name in the acknowledgments, and I ask before anyone is listed. What being thanked will and will not mean.
A short list, not a long book
The book covers sleep, food and training for a general reader, in 85 pages. It keeps what the evidence supports, grades most of the sources it keeps, and says plainly where a number is a working rule rather than a trial result. It is deliberately short, so it carries two risks: compression, where a claim squeezed into one line ends up stronger than the study behind it, and omission, where a caution that should be on a page is missing. Those are what I am asking you to check.
- Nothing for sale
- No consumer launch
- Not yet published
- Corrections still open
Why you could believe any of it
Because the method is the credential. Almost every claim is traced to a source, whether a study, a guideline or a label, and most of them carry a grade. Where the evidence is thin, the book says so. Where a number is a working rule rather than a trial result, the book says that too.
- 85pages
- 107on the evidence scale
- 4grades, plus two labels
- 12mapped pathways
| Grade | What earns it |
|---|---|
| Strong | Meta-analysis or systematic review of randomized trials, large enough to settle the direction, or a pre-registered replication across many laboratories. |
| Established | At least one well-conducted randomized trial, or evidence settled enough that the direction is not in dispute. |
| Moderate | Prospective cohorts, a systematic review of studies that are not randomized trials, or more than one trial where the samples are small, the durations short or the outcomes stand-ins. |
| Emerging | Cross-sectional or mechanistic work, animal studies, or one small trial standing on its own. |
| Guideline | A clinical body, a regulator or a formulary sets the rule, and the book says which one. This is a kind of source, not a rung on the scale: guidelines rest on evidence of their own, which I have not re-graded. |
| Background | Reading that informs the argument without being a study, so it carries no grade. |
Three pillars, one system
The book treats sleep, food and training as one loop rather than three separate lists, because that is how the evidence behaves. Twelve pathways connect them.
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Sleep. Where to start
A fixed wake time, morning light, caffeine and alcohol timing, and what each stage of the night does. Pages 13 to 23.
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Eat. The fuel
Protein and plants, the six nutrients it focuses on, fiber, and the gut as something you feed rather than test. Pages 24 to 34.
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Exercise. The engine
Strength, an easy aerobic base, a little hard work, balance, and where recovery happens. Pages 35 to 44.
Where I sit, and where that might show
I am Chris Ngoi. I am not a doctor and I am not a researcher. What is here is my best-effort reading of the studies I could find, which is why the method has to be the credential rather than the author, and why a correction from you is worth more than anything I can add.
I am in the wellness industry, so I have an interest in the same space this book covers. Read all of it knowing that.
The book does not recommend or feature any company or product, mine or anyone else's. Where a name appears it is a source being cited, because a medicines label is sometimes the only source there is. What it covers is what the published evidence says about the basics worth getting right before anything else. The support chapter sits behind a screen designed to talk you out of most of it. Wherever a free basic does the job, the book says to do that instead.
What the book contains is my reading of the published evidence on the basics worth getting right before anything else, graded, with the gaps marked. If a grade anywhere looks generous to you, say so and I will take it seriously.
This is information, not medical advice
Nothing in the book or on this site was written about you, because I do not know your history, your medicines or your conditions. It is not a substitute for a doctor, a pharmacist or a nurse, and reading it does not put you in anyone's care.
Do not start, stop or change a medicine because of anything here. Where the book says something needs adjusting, that is a question to put to whoever prescribes for you. If anything here contradicts what your own clinician has told you, they are right and the book is wrong.
Do not delay care because of anything you read. If something worries you, get it looked at. Thresholds, doses, what is available on prescription and what you are obliged to report all differ by country, so use the figure that applies where you live. The book is written for adults, and the disclaimer that governs every page is on page 2.