Chapter 08Where to start

The pyramid of interventions

Start at the base. Once routines and stability are built, effort can move up.

Begin
Fig. 08 · Build from the base
5 Supplements · programsMOST MARKETED 4 Exercise timing · macros 3 Eating · insulin resistance 2 Exercise · basics · connection 1 Sleep · circadian rhythmMOST IMPACTFUL
Five layers, built from the base
Optimal08 · Where to start

The top layer gets the marketing

Marketing will tell you the top layer cures all; it only works on top of the very basics.

So we build this pyramid the other way: from the base up.

Layer 1 · the base

Sleep and circadian rhythm recovery

Dark, cool (16–19 °C) and quiet (under 33 dB). REM sleep ties to cortisol, insulin resistance, mood, energy and cognition. Rebuilding the cortisol curve needs morning sunlight and dim evenings.

Start here
Layer 2

Exercise, basics, mindfulness, social connection

Exercise you enjoy and will do consistently beats any specific type. Basics: hydration, fibre, magnesium, B12, vitamin D, iron, folate. Mindfulness and connection lift oxytocin, which repairs the HPA axis.

Layer 3

Eating regularly; nutrient deficiencies; insulin resistance

Erratic eating and prolonged fasting can worsen HPA dysfunction. Correct deficiencies and treat insulin resistance, including GLP-1 or metformin where appropriate.

Layer 4

Exercise type and timing; calories and macros

Once routines are stable, fine-tuning exercise and shifting effort to a diet or meal plan brings further benefit.

Layer 5 · the top

Specialised and combination supplements; exercise programs

Effective only on top of everything below.

Build from the base

The most impactful changes sit at the bottom of the pyramid and the most marketed at the top. Start with sleep and circadian rhythm, then move up as each layer becomes routine.