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Health and well-being

General Health

A complete guide to understanding your body and looking after it with judgment

There has never been so much health information and never been so hard to know who to believe. A practical, evidence-based guide to how the body works and what can be done about it: from sleep and its stages to metabolism, from silent inflammation to the strength you will need at ninety. It separates what is proven from what is merely sold, and flags when a problem stops being solvable with habits.

Habethos 69 chapters
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Contents
  1. Why Looking After Yourself Got So Confusing
  2. Prevention Fits into Six Minutes a Day
  3. 1. What Happens While You Sleep
  4. 2. Sleep Hygiene: What Actually Works
  5. 3. Artificial Light: The Habit That Disrupts Everything Else
  6. 4. Why You're Tired All the Time
  7. 5. Sustained Energy: Crashes and Coffee
  8. 6. NEAT: The Movement You Don't Count
  9. 7. Walking: The Most Famous and Most Misunderstood Figure
  10. 8. Strength: The Insurance You Take Out at Thirty
  11. 9. Functional Training: Strength You Notice Outside the Gym
  12. 10. Fifteen Minutes at Home: How to Actually Start
  13. 11. Zone 2 and VO₂ Max: Distributing Your Cardio
  14. 12. High Intensity: More Result per Minute
  15. 13. Joint Mobility: Ten Minutes That Prevent Injuries
  16. 14. Active Rest: The Body Recovers in Motion
  17. 15. Coming Back After a Break
  18. 16. Exercise and Mental Health: The Reason Most People End Up Giving
  19. 17. Fat: Forty Years of Getting It Wrong
  20. 18. Vitamin D and Supplements: What Has Backing
  21. 19. Mindful Eating: Eating Well Without Dieting
  22. 20. Planning the Week: The Decision You Make Once
  23. 21. Reading a Label in Thirty Seconds
  24. 22. Hidden Sugar: Where the Sugar You Don't See Is
  25. 23. Ultra-Processed Foods: What They Really Are
  26. 24. Superfoods: The Ones That Deliver and Cost Little
  27. 25. How Much Protein You Actually Need
  28. 26. Plant Protein: Variety Instead of Combinations
  29. 27. Hydration: How Much Water You Actually Need
  30. 28. Intermittent Fasting: What's Known and What's Been Sold
  31. 29. Cooking at Home: The Habit That Decides All the Others
  32. 30. Eating Out Without Everything Collapsing
  33. 31. Emotional Hunger: The Kind That Doesn't Come from the Stomach
  34. 32. Body Weight: What the Scale Measures and What It Doesn't
  35. 33. Microbiota: The Ones Deciding for You
  36. 34. Fermented Foods: What They Actually Do
  37. 35. The Gut-Brain Axis: What We Know and What's Been Exaggerated
  38. 36. Chronic Stress: Spotting It Before It Settles In
  39. 37. Cortisol: The Rhythm Matters More Than the Level
  40. 38. Breathing: The Control You Always Carry
  41. 39. Meditation: What It Is, What It Does and What It Doesn't
  42. 40. Nature: The Setting That Lowers Your Heart Rate
  43. 41. Status and Comparison: The Stress of Looking Sideways
  44. 42. Pets: What They Actually Do for Your Health
  45. 43. Digital Minimalism: Reclaiming Your Attention
  46. 44. Mental Health: When to Ask for Help and How to Choose
  47. 45. Insulin Resistance: The Signal That Arrives Years Early
  48. 46. Chronic Inflammation: The Fire You Can't See
  49. 47. Cholesterol: What to Actually Look At on Your Panel
  50. 48. The Immune System: What Can and Can't Be "Boosted"
  51. 49. Your Check-Up: What to Ask For and How Often
  52. 50. Tobacco: Why It's Still the First Thing
  53. 51. Oral Health: The Doorway Almost Nobody Watches
  54. 52. Posture: The Best One Is the Next One
  55. 53. Back Pain: What Works
  56. 54. Chronic Pain: When the Signal Stops Being Useful
  57. 55. Nasal Breathing: The Twenty-Four-Hour Change
  58. 56. Eye Health in the Age of Screens
  59. 57. Hearing: The Sense You Lose in Silence
  60. 58. Skin: What Works and What's Just Cosmetics
  61. 59. Bones: The Account You Open at Thirty
  62. 60. Hormonal Health: What Changes at Each Stage
  63. 61. Vaccines in Adult Life
  64. 62. Sauna and Heat: "Passive Exercise" with Evidence
  65. 63. Longevity Habits: The Ordinary, Sustained
  66. 64. The Centenarian Decathlon: Training Backwards
  67. 65. Cognitive Reserve: The Brain's Margin
  68. 66. When Looking After Yourself Becomes the Problem
  69. Health as a Practice, Not a Project

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