The twelve-input checklist
Before you change anything, inventory what’s already going in. This is the worksheet I use at the start of every consult. The same one, unchanged, and it costs nothing.
Genuinely free. No card, no trial, no call scheduled at the end of it.
Where should I send it?
- Printable one-page worksheet
- A question to ask for each input
- No upsell inside the PDF
What's inside
The twelve inputs
No ranking, deliberately. Which one matters most is exactly the thing you're trying to find out.
Sleep
Duration, timing, and consistency, before anything else.
Light
Morning exposure, screens at night, and total time outdoors.
Food quality
What's in it, not just what it is.
Meal timing
When you eat matters more than most protocols admit.
Alcohol
Including the amount you've decided doesn't count.
Training load
Volume and intensity relative to what you're recovering from.
Stress
Chronic and acute, tracked separately.
Gut symptoms
Frequency, timing, and what preceded them.
Medications
Everything, including the ones you forget you take.
Supplements
Especially the ones you started and never stopped.
Environment
Air quality, mold history, water.
Infections
Recent, recurring, and never fully resolved.
Work through it for a few weeks first.
Plenty of people find what they need in the free material and never buy anything. That’s a fine outcome. If you get through it and want the structured version, the course will still be here.
Nicholas DiReda holds a Ph.D. in engineering and is not a medical doctor. This site is educational and is not medical advice, diagnosis, or treatment. Nothing here replaces care from a licensed physician. Always consult your doctor before changing your diet, supplements, or medication.