Sleep. Eat. Exercise.
Hype examined
Eighty-two pages on the few things that change health outcomes, and nothing else. Every claim is traced to a primary source and carries a grade for how good that source is.
Clinicians and researchers
Which reader are you?
I am not asking anyone to read all 82 pages. Every request names the specific pages where a wrong line would do the most damage, and those pages are all I am asking you to read. Answer one question and the right page is below. Take whichever one describes you.
I cite your work
Every source is listed with the exact sentence the book hangs on it and the grade I gave it. 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.
132 sources, one line each. Only you can settle it. 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. No form, no email required, no fee. 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 acknowledgements, and I ask before anyone is listed. Silence is a no. What being thanked will and will not mean.
A short list, not a long book
You already know the basics. Sleep more, eat better, exercise more. What you do not have is a way to tell which parts of the noise are worth anything: the cold plunges, the peptides, the fasting windows, the shelf of supplements. This book reads the research, keeps the short list of things that change outcomes, and cuts whatever did not survive the evidence.
- No miracle supplement
- No glucose panic
- No anti-aging pill
- No 30-day fix
Why you could believe any of it
Because the method is the credential. Almost every claim is traced to a study, and every study carries 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.
- 82pages
- 132graded sources
- 6evidence tiers
- 12mapped pathways
| Grade | What earns it |
|---|---|
| Strong | Meta-analysis or systematic review of randomized trials, large enough to settle the direction. |
| Established | At least one well-conducted randomized trial, or evidence settled enough that the direction is not in dispute. |
| Moderate | Prospective cohorts, 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. Drawn as a dashed line on the map. |
| Guideline | A clinical body reviewed the evidence and made a recommendation, and the book says which body. |
| 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. Five are established and drawn solid, and the other seven are associations and drawn dashed.
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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 that matter, 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 in the wellness industry, so I sell into the same space this book covers. Read all of it knowing that.
I grade supplement categories on the evidence like everything else, and I grade most of them down, including the ones I work in. Support comes last in the book, is graded hardest, and 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.
The place my interest is most likely to show is sleep. It goes first and gets as much room as any pillar, partly because of the evidence and partly because it is what I know best.
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.