shek.terrak.ai 路 Health
Health
What I learned coaching it, what the evidence says, and what I found testing it on myself.
10 pages, kept up to date.
- Learned Everything I've Learned About Health, Mapped Six domains: sleep, food, movement, breath, screening and measurement. What the evidence actually says for each, the one or two levers that carry most of the effect, and what I did about it myself. Cheat sheets included, and a one-page version to keep.
- Learned How to Eat, If Your Kitchen Is Indian The nutrition science that actually matters, worked through an Indian kitchen rather than an American one. The swap table that does most of the work, and the household handoff nobody writes about.
- Learned Zone 2: What It Is, What the Research Actually Says, and How to Start The most argued-about idea in endurance training. Both camps have published support, and the thing that reconciles them is a distinction most of the shouting ignores: volume builds mitochondrial content, intensity builds mitochondrial function.
- Learned VO2 Max Training: The 4脳4, and How to Earn the Right to Do It One protocol is studied far more than any other, and it is four intervals of four minutes. The trial behind it, a twelve-week ramp to get there safely, and the honest limit of what raising the number proves.
- Learned Resistance Training: The Smallest Dose That Works, and How to Grow It The dose that captures most of the benefit is far smaller than gym culture suggests. Six movements, twelve weeks starting at home with no equipment, and why strength alone is not a falls strategy.
- Learned The Training Plan, From the Best Evidence I Could Find Rather than piling up studies, this picks the single best one for each question and says why it wins. Including the uncomfortable part: the best randomised trial on exercise and mortality came back largely null.
- Learned Twenty-Eight Years of Training, Audited I listed every kind of training I have done since I was six and checked it against a lab test. It found a hole I had carried for three decades without noticing. The personal half; the evidence lives on its own page.
- Built Build Your Own Nutrition Plan The system I used with about forty coaching clients, written out so you can run it on yourself: the baseline week, the self-interview, and the weekly check-in doing most of the work. Free kit included.
- Lived I Used to Be a Nutritionist For three years I ran a nutrition coaching practice with forty-odd clients. What the system actually was, what those clients taught me that no textbook did, why a model built entirely on individual attention could not scale, and why it now has exactly one client left.
- Lived I Believed a Diagnosis for Fifteen Years. Then I Tested It. I was sure I was hypoglycaemic and had never once measured it. A fortnight of data killed the belief, killed the fallback theory too, and showed me the loop that had kept it alive.