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Sleep, training, supplements, sun exposure, and alcohol. The daily habits and inputs we can actually change.
Aerobic exercise
Walking, jogging, or other aerobic sessions with a set intensity and a weekly minutes target. Trials assign that work, not daily steps or lifting.
Ambient air pollution
Outdoor fine particles and nitrogen dioxide estimated at the home address, often during pregnancy. Indoor cooking smoke and a blood metal are different numbers.
Alcohol intake
Dose-dependent endocrine and decision disruptor.
Ashwagandha
A standardized extract of Withania somnifera root at a named milligram dose. Trials give the plant on its own, not as a sleep schedule or a mixed adaptogen pack.
Bacopa
Bacopa monnieri extract, often about 300 mg a day for eight to twelve weeks. It is a named plant extract used in cognition trials.
Berberine
A plant alkaloid, usually about 500 mg of berberine hydrochloride three times a day. Trials treat that salt as its own dose.
Breastfeeding duration
Months of breastfeeding after birth, exclusive or any. It is a postnatal feeding practice, not famine in the womb or a later diet score.
Caffeine intake
Milligrams of caffeine per day from coffee, tea, or capsules. People take it to stay awake; the atlas tracks the dose.
Chamomile
Daily chamomile tea, usually for about two weeks. It is the tea, not a theanine drink or a valerian mix.
Chromium
A chromium salt, usually picolinate, nicotinate, or chloride, at a few hundred micrograms a day. It is that salt alone.
Coenzyme Q10
A ubiquinone or ubiquinol capsule. Heart-failure trials often use about 100 mg three times a day on top of usual care.
Creatine supplementation
Creatine monohydrate taken as a daily powder, usually a few grams. Trials treat that dose as its own exposure, separate from a gym session or a multivitamin.
Curcumin supplementation
A curcumin extract from turmeric, often about a gram a day. It is the extract, not a saffron mix or a curry habit.
Eating window (time-restricted eating)
The hours of the day when calories come in, and where those hours sit on the clock. Time-restricted eating shortens that window.
Fenugreek
Trigonella foenum-graecum seed extract, usually 600 to 1,800 mg a day. It is the named seed, not a gym mix or a testosterone gel.
GLP-1 receptor agonist
A prescribed incretin drug: semaglutide, tirzepatide, liraglutide, or dulaglutide. The papers assign a weekly or daily dose.
Green tea / EGCG
Green tea as a drink, a powder, or an EGCG capsule. Decaffeinated extracts still count; a pure caffeine milligram count does not.
Inositol
Myo-inositol or D-chiro-inositol powder, often 2 g twice a day. It is that powder, not metformin.
L-theanine
The isolated amino acid from tea, usually 50 to 400 mg as a single oral dose. A cup of tea and a theanine-plus-caffeine mix are different drinks.
Evening and bright light
Light at the eye in the evening or at night, especially short-wavelength light. Hours outdoors and minutes of scrolling are different clocks.
Lion's mane
Hericium erinaceus mushroom extract as a dry powder or a concentrated extract. It is the mushroom dose used in cognition trials.
Magnesium supplementation
A magnesium salt or solution that delivers a few hundred milligrams of elemental magnesium a day. Blood magnesium is a lab reading; this page is the assigned dose.
Mediterranean diet
A food pattern: olive oil, vegetables, fruit, legumes, nuts, fish, and modest wine. Extra-virgin oil and mixed nuts are the PREDIMED supplements.
Melatonin supplementation
A melatonin tablet taken at night, often a 2 mg prolonged-release dose. Evening light and a lab reading of melatonin onset are different measurements.
Omega-3 supplementation
Capsules or food doses of the marine fats EPA and DHA, from fish oil or algae. Grocery users of fish oil already look healthier on average, so shopping habits are not the claim.
Time outdoors
UV-B exposure, movement, and a SES-coded leisure habit.
Expansive posture (power pose)
Two minutes of expansive stance, claimed to raise T, cut cortisol, and lift risk-taking. The larger replication did not.
Probiotic supplementation
A live bacterial capsule with one or a few named strains, often Lactobacillus and Bifidobacterium. It is that capsule, not fiber or biotin.
Resistance training
Progressive strength work. Moves body composition; T responses are acute and small at rest.
Rhodiola
Rhodiola rosea root extract, often the SHR-5 preparation, at a few hundred milligrams a day. It is the plant extract, not sertraline.
Screen time
Hours on a television, console, computer, or phone. Sitting as such and how bright the room is are different clocks.
Prolonged sitting
Hours of unbroken chair time. The object is sitting that is not interrupted, not a missing gym session.
Night / rotating shift work
A work schedule that pushes sleep into the day: night shifts and rotating rosters. Hours in bed on a normal night schedule are a different clock.
Sleep duration and regularity
How long people sleep and how regular that schedule is. Restriction trials show hormones and insulin can move within a few short nights.
Cigarette smoking
Combusted tobacco, usually cigarettes. This page counts the habit, not a death certificate and not a lifestyle score.
St John's wort
Hypericum perforatum extract, often LI-160 at 900 to 1,500 mg a day. It is the plant extract, not a prescription antidepressant.
Tart cherry
Montmorency tart cherry juice or concentrate, often about 240 mL twice a day. It is the juice, not a melatonin tablet.
Nighttime transportation noise
Outdoor sound from roads, trains, and aircraft at the home, usually as night-time Lnight. Fine particles at the same address are a different reading.
Ultra-processed food intake
Diet quality marker. Tracks income, time poverty, and metabolic load.
Valerian
Valeriana officinalis root extract at a few hundred milligrams, sometimes twice a day. It is the named root, not a multi-herb sleep mix.
Vitamin / mineral supplementation
Multivitamins, B-complex, D pills. Purchasable health input.
Zinc
A zinc salt, usually 15 to 45 mg a day. It is that salt, not a folate mix or a multivitamin.