Glossary

• Activation Energy
  The minimum effort or motivation required to begin an action. The higher the threshold, the harder it is to start. Most tools for overcoming procrastination, shyness and perfectionism work by lowering this threshold rather than increasing willpower. → Spontaneity. The Trick.  ·  → Execute. Always.  ·  → Perfectionism. The Truth.  ·  → Open Loops. Close Them.
• Autophagy
  The body's cellular cleanup process — damaged components are broken down and recycled. Increases progressively during fasting, becoming significant after roughly 24 hours. → Fasting. What It Actually Does.  ·  → mTOR. Growth or Repair.  ·  → Meat and mTOR. What to Know.
• Box Breathing
  A breath control technique. Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat. Activates the parasympathetic nervous system and reduces acute stress. → Emotional Ninja
• Cellular Senescence
  A state where a cell stops dividing but does not die. Senescent cells accumulate over time and release inflammatory signals that damage surrounding tissue. Associated with chronic mTOR activation and reduced autophagy. → mTOR. Growth or Repair.
• Cholesterol
  A fatty molecule produced by the liver and found in animal foods. Essential for cell membrane integrity, hormone production and vitamin D synthesis. → Vitamin D. Make Your Own.
• Circadian Rhythm
  Your body's internal 24-hour clock that regulates sleep, hunger and energy. Sunlight is its primary signal. → Life protocol  ·  → Melatonin. The Darkness Signal.
• CLA (Conjugated Linoleic Acid)
  A fatty acid found in ruminant fat, particularly lamb and grass-fed beef. Associated with body composition and immune support. → Animal Based Diet. What Meat to Eat.
• Collagen
  The most abundant protein in the body, found in connective tissue, skin and bones. Supports joints, gut lining and skin elasticity. Obtained from slow-cooked cuts, skin and cartilage. → Animal Based Diet. What Meat to Eat.
• CoQ10
  A compound found in every cell, essential for energy production. Declines with age. Heart muscle is the richest whole-food source. → Animal Based Diet. What Meat to Eat.
• Cortisol
  The body's primary stress hormone. Chronic elevation reduces serotonin receptor density, making available serotonin less effective. → Brain Serotonin. The Sunlight Connection.
• Creatine
  A compound stored in muscle that fuels short bursts of energy. Found almost exclusively in animal muscle meat. Supports strength and cognitive function. → Animal Based Diet. What Meat to Eat.
• D3 (Cholecalciferol)
  The form of vitamin D produced in the skin when exposed to UVB light. The precursor to the active hormonal form, 1,25(OH)D, activated by the liver and kidneys. → Vitamin D. Make Your Own.
• Electrolytes
  Minerals — sodium, potassium, magnesium — that regulate fluid balance and nerve function. Lost quickly when switching to a low-carb diet. → Animal Based Diet. Done Easy. See also: Magnesium
• Fat
  A macronutrient and the body's most efficient energy source. Animal fat from quality sources supports hormone production, brain function and cell health. → Animal Based Diet. The Caveats.  ·  → Animal Based Diet. What Meat to Eat.  ·  → Vitamin D. Make Your Own.
• Femoral Neck
  The narrow section of bone connecting the hip joint to the thigh bone. One of the most common sites of fracture in osteoporosis and one of the most responsive to mechanical loading through impact exercise. → Bone Loading. The Protocol.
• Gelatin
  Cooked collagen. When connective tissue is slow-cooked, collagen breaks down into gelatin, which supports gut lining and joint health. → Animal Based Diet. What Meat to Eat.
• Gluconeogenesis
  The process by which the liver converts non-glucose sources — including amino acids from protein — into glucose. Relevant on high-protein diets where excess protein can raise blood glucose and blunt ketosis even in the absence of carbohydrates. → Fasting. What It Actually Does.
• Glycine
  An amino acid found abundantly in connective tissue, skin and bone broth. Does not activate mTOR. Counterbalances methionine, supports autophagy and reduces inflammation. The biological basis of the nose to tail eating principle. → Meat and mTOR. What to Know.
• Grounding (5-4-3-2-1)
  A sensory technique for interrupting emotional overwhelm. Engage five senses in sequence — notice things you can see, touch, hear, smell and taste. Anchors attention to the present moment and away from the triggering thought. → Emotional Ninja
• Insulin
  A hormone that regulates blood sugar. Lower carbohydrate intake leads to lower insulin levels, which triggers fat burning. → Animal Based Diet. Done Easy.  ·  → Fasting. What It Actually Does.  ·  → mTOR. Growth or Repair.
• Insulin Resistance
  A condition where cells become less responsive to insulin, requiring more of it to achieve the same effect. Associated with high blood sugar, weight gain and increased risk of type 2 diabetes. Linked to chronic high carbohydrate intake and sedentary behaviour. → Fasting. What It Actually Does.
• Keto Flu
  Temporary fatigue, headaches and brain fog that occur when switching to a low-carb or animal-based diet. Usually lasts 1–2 weeks. → Animal Based Diet. Done Easy.
• Ketosis
  A metabolic state where the body burns fat and produces ketones for fuel instead of relying on glucose. Produced by both very low carb diets and fasting. → Fasting. What It Actually Does.
• Head to Tail
  The practice of eating the whole animal — organs, marrow, connective tissue and muscle meat. Each part provides a distinct nutritional profile that muscle meat alone cannot replicate. → guide
• Heel Drop
  Stand on a flat surface, rise onto your toes, then let your heels drop and strike the ground. The impact loads the hip and femoral neck — among the most common fracture sites in low bone density. → Bone Loading. The Protocol.
• Hormone
  A chemical messenger produced by a gland or organ and released into the bloodstream to regulate specific processes elsewhere in the body. Melatonin, cortisol, insulin and vitamin D are all hormones — each produced in response to specific signals and controlling distinct biological functions. → Melatonin. The Darkness Signal.  ·  → Vitamin D. Make Your Own.  ·  → Fasting. What It Actually Does.  ·  → Brain Serotonin. The Sunlight Connection.
• Hormones
  Chemical messengers that regulate almost every biological process — metabolism, sleep, mood, reproduction and stress response. Dietary fat is a primary building block for hormone production, making fat intake essential rather than optional. → Animal Based Diet. The Caveats.
• Leucine
  An essential amino acid and the primary activator of mTOR through amino acid sensing. Found abundantly in animal protein. A standard meat portion at normal serving sizes contains enough leucine to exceed the mTOR activation threshold. → mTOR. Growth or Repair.  ·  → Meat and mTOR. What to Know.
• Long Run
  A slow, easy run done at Zone 2 pace, longer than your typical session. Builds endurance and aerobic capacity. → Exercise
• Magnesium
  A mineral essential for over 300 enzymatic reactions in the body, including vitamin D activation, muscle function and sleep regulation. Commonly deficient in modern diets. → Vitamin D. Make Your Own.  ·  → Animal Based Diet. Done Easy.
• Melatonin
  A hormone produced from serotonin at night that regulates the sleep-wake cycle. Morning serotonin levels directly determine night-time melatonin quality. → Brain Serotonin. The Sunlight Connection.  ·  → Melatonin. The Darkness Signal.
• Methionine
  An essential amino acid found abundantly in muscle meat. A potent mTOR activator. High methionine intake relative to glycine is associated with accelerated ageing in animal models. Counterbalanced by glycine from connective tissue. → Meat and mTOR. What to Know.
• Monogastric Animals
  Animals with a single-chambered stomach, like pigs and chickens. Higher in omega-6 fatty acids than ruminants, especially when grain-fed. → Animal Based Diet. The Caveats.
• mTOR
  A cell signalling pathway that acts as the body's main growth signal — active when nutrients are abundant. Suppressing it shifts cells from growth into repair, including autophagy. → Fasting. What It Actually Does.  ·  → mTOR. Growth or Repair.  ·  → Meat and mTOR. What to Know.
• Nitric Oxide
  A molecule produced in the body that widens blood vessels and improves circulation. Brief intense movement triggers its release. → Nitric Oxide. Make More.
• NSDR (Non-Sleep Deep Rest)
  A term coined by neuroscientist Andrew Huberman for protocols that produce deep rest without sleep, including Yoga Nidra and certain breathwork practices. Shown to restore dopamine levels and reduce stress.→ 3am. Back to Sleep.
• Parasympathetic Nervous System
  The branch of the autonomic nervous system responsible for rest, calm and recovery. The counterpart to the fight-or-flight response. Activated by slow breathing, humming, cold exposure and other deliberate practices. → Humming. For Calm.  ·  → Open Gaze. For Calm.
• Physiological Sigh
  A double inhale through the nose followed by a long exhale. The fastest known way to reduce acute stress. → Life protocol  ·  → Emotional Ninja
• Protein
  A macronutrient made of amino acids, essential for building and repairing muscle, tissue and organs. Found in abundance in meat, fish and eggs. → Animal Based Diet. The Caveats.  ·  → Animal Based Diet. What Meat to Eat.
• Protein to Fat Ratio
  The balance of protein to fat in a meal. On an animal based diet, a 25/75 ratio by calories is generally recommended — enough protein to maintain muscle, enough fat to sustain energy without relying on carbohydrates. → Animal Based Diet. The Caveats.
• Ruminant Animals
  Animals with a multi-chambered stomach that digest grass through fermentation — cows, sheep, lamb and bison. Their meat and fat profile is considered optimal for human health. → Animal Based Diet. The Caveats.  ·  → Animal Based Diet. What Meat to Eat.
• Selenium
  A trace mineral essential for thyroid function and antioxidant defence. Concentrated in organ meats, lamb kidneys and pork. → Animal Based Diet. What Meat to Eat.
• Brain Serotonin
  A neurotransmitter produced in the brain that regulates mood stability, sleep, pain tolerance and concentration. Produced in response to morning sunlight entering the eyes. → Brain Serotonin. The Sunlight Connection.  ·  → Melatonin. The Darkness Signal.
• Skip
  A sprint drill combining a high knee lift with a forceful downward foot strike on landing. Builds the mechanics and muscle activation patterns needed for sprinting. → Sprint. No Injuries.  ·  → Exercise
• Stride
  A smooth, controlled run at 75–95% of maximum speed. Bridges the gap between easy running and full sprinting. → Sprint. No Injuries.  ·  → Exercise
• Tempo Run
  A sustained run at a comfortably hard pace, typically 20–40 minutes. Builds the ability to sustain effort over time. → Exercise
• Tryptophan
  An amino acid found in animal foods. The raw material the brain uses to produce serotonin. Cannot be produced by the body — must come from diet. → Brain Serotonin. The Sunlight Connection.  ·  → Animal Based Diet. Done Easy.
• UVA
  A band of ultraviolet radiation (315–400nm) from the sun. Present throughout all daylight hours — unlike UVB which peaks at midday, UVA is relatively constant from sunrise to sunset. Penetrates deeper into the skin than UVB and triggers the release of stored nitrate compounds as nitric oxide into the bloodstream. Unlike UVB, it is not blocked by window glass. → Nitric Oxide. Make More.
• UVB
  A band of ultraviolet radiation (290–315nm) from the sun responsible for vitamin D synthesis in the skin. Peaks at midday — unlike UVA which is present throughout all daylight hours, UVB is significantly lower in the morning and evening. Blocked by glass, clouds and sunscreen. → Vitamin D. Make Your Own.
• UV Index
  A scale measuring the intensity of UV radiation at a given location and time. A UV index of 3 or above is the minimum required for vitamin D production. → Vitamin D. Make Your Own.
• Vagus Nerve
  The longest nerve in the autonomic nervous system, running from the brainstem through the heart, lungs and digestive tract. A primary pathway of the parasympathetic nervous system — stimulating it triggers the body's rest and calm response. → Humming. For Calm.  ·  → Gargling. For Tension Release.
• Vitamin D
  A hormone produced in the skin through UVB exposure and activated by the liver and kidneys. Regulates calcium absorption, immune function, muscle performance and mood. Most people are deficient. → Vitamin D. Make Your Own.
• VO2 Max
  The maximum amount of oxygen your body can use during intense exercise. One of the strongest predictors of long-term health. → Norwegian 4x4. The Protocol.
• Yoga Nidra
  A guided meditation practice that induces a state between wakefulness and sleep. Systematically relaxes the body through a body scan while keeping the mind alert. Produces measurable rest and nervous system recovery even without sleep. → 3am. Back to Sleep.
• Zone 2
  A low-intensity cardio pace where you can hold a conversation but feel the effort. Builds the aerobic base that everything else runs on. → Life protocol  ·  → Exercise