Decode: Body — Reference Library Supplement ingredients, nutrition science, and the biology they don't teach you. Browse at your own pace.
This is reading mode — all the same content without quizzes or scores. Want the interactive experience with flashcards, practice rounds, and XP? Switch to interactive mode .
All Tiers T1: Kitchen Basics T2: Informed Consumer T3: Body Science T4: Systems Biology T5: Advanced Interventions T6: Integration
Tier 1: Kitchen Basics 10 modules T1
Welcome: How to Read a Label The anatomy of a nutrition label — what every section means, where companies hide information.
T1
Vitamins by Their Real Names Every common vitamin by its chemical name — and which forms are worth buying.
T1
Minerals That Matter Why the form of a mineral matters more than the name on the label.
T1
Sweeteners: The Complete Guide 60+ names for sugar, the real differences between sweetener types.
T1
Preservatives and Why They're There Which preservatives are genuinely protective and which are questionable.
T1
Fillers, Binders, and Flow Agents The "Other Ingredients" section — what's harmless and what's not.
T1
Colors and Emulsifiers Dyes, thickeners, and emulsifiers — the texture and color of processed food.
T1
Amino Acids & Performance Ingredients Everything in your pre-workout, BCAA, and protein powder.
T1
Common Food Additives MSG, Natural Flavors, Modified Food Starch, Hydrogenated Oils.
T1
Herbals, Adaptogens & Probiotics Ashwagandha, valerian, probiotics — what the evidence actually supports.
Tier 2: Informed Consumer 5 modules T2
Marketing Claims Decoded "Clinically proven," "doctor recommended," and every other claim decoded.
T2
Proprietary Blends & Label Tricks How companies legally hide doses and manipulate labels.
T2
The Product Evaluation Framework A 5-step method for evaluating any product in 60 seconds.
T2
Supplement Stacking Basics Synergies, conflicts, and timing strategies that matter.
T2
Drug-Supplement Interactions The interactions your doctor and pharmacist might miss.
Tier 3: Body Science 8 modules T3
Blood Work Literacy Your lab results contain more information than your doctor has time to explain.
T3
Metabolic Health Beyond BMI 88% of Americans are metabolically unhealthy. BMI misses most of them.
T3
Inflammation: The Unifying Theory The common upstream driver of cardiovascular disease, diabetes, Alzheimer's, and depression.
T3
Sleep Architecture Deep sleep clears brain waste. REM processes emotions. Alcohol destroys both.
T3
The Gut-Brain Connection 95% of serotonin is gut-produced. Your microbiome influences mood, cravings, and cognition.
T3
Hormonal Interconnection Hormones are a web, not switches. The cascade from stress to accelerated aging.
T3
The Oral-Systemic Connection Gum disease bacteria in arterial plaques. Mouthwash destroying cardiovascular protection.
T3
Hydration & Electrolyte Science Sodium isn't the villain. Potassium deficiency is epidemic. What hydration actually means.
Tier 4: Systems Biology 9 modules T4
Chronobiology & Circadian Science Your body runs on dozens of interlocking clocks. WHEN matters as much as WHAT.
T4
Blood Sugar Variability Glucose spikes drive energy, hunger, mood, and disease risk in non-diabetics.
T4
Breathing Science Nasal NO, CO2 tolerance, the autonomic interface, and sleep apnea.
T4
Stress, Recovery & Resilience Hormesis, HRV, allostatic load, and evidence-based recovery interventions.
T4
Environmental Health & Toxin Awareness Endocrine disruptors, heavy metals, PFAS, and indoor air quality.
T4
Immune System Architecture Innate vs adaptive immunity, vaccines, immunosenescence, and autoimmunity.
T4
Nervous System & Autonomic Balance Sympathetic/parasympathetic, vagal tone, the enteric nervous system, and HRV.
T4
Thermoregulation & Thermal Stress Cold exposure, sauna science, core temperature, and evidence-graded protocols.
T4
Pain Science & Neuroscience of Pain Central sensitization, the pain-sleep-stress triangle, and why chronic pain ≠ damage.
Tier 5: Advanced Interventions 9 modules T5
Mitochondrial Health & Cellular Energy Your cellular power plants decline with age. Exercise builds new ones. NAD+ fuels them.
T5
Epigenetics & Gene Expression Your genes are hardware. Epigenetics is software. Lifestyle rewrites the code.
T5
Longevity Science & the Hallmarks of Aging Aging follows 12 predictable pathways. mTOR, autophagy, senescent cells, and what targets each.
T5
Advanced Lab Interpretation Functional panels, trends over snapshots, and knowing when a number actually matters.
T5
Population-Specific Protocols 20s vs 60s. Male vs female. Vegan gaps. Medication-aware supplementation.
T5
Pharmacogenomics & Personalized Medicine CYP enzymes, MTHFR, COMT, nutrigenomics, and what’s actionable vs marketing.
T5
Neurotransmitter Systems & Cognitive Optimization Dopamine, serotonin, GABA, acetylcholine — the real science behind nootropics.
T5
Hormonal Optimization Protocols Testosterone, estrogen/HRT, thyroid, and cortisol — natural optimization before intervention.
T5
Peptides, Research Compounds & the Fringe BPC-157, rapamycin, metformin, SARMs — evidence levels, sourcing, and honest risk-benefit.
Tier 6: Integration 8 modules T6
Protocol Design & Supplement Stacking Synergy architecture, timing windows, minimum effective stacks, and engineering protocols.
T6
N=1 Experimentation Structured self-experiments: ABA design, washout periods, dose titration, and personal data.
T6
Cross-System Synergies Gut-brain-immune-mitochondria-hormonal feedback loops and upstream leverage points.
T6
Critical Evaluation & Red Flags Evidence hierarchy, publication bias, marketing tricks, and the risk-benefit framework.
T6
Your Personal Health Operating System Foundation audits, protocol documents, tracking dashboards, and quarterly reviews.
T6
Navigating the Healthcare System Speaking doctor, building your health team, insurance vs cash-pay labs.
T6
The Psychology of Sustainable Change Systems over motivation, identity-based habits, and avoiding optimization obsession.
T6
Cost-Optimized Health Maximum health ROI per dollar: free tier, $50/month tier, generic vs branded.