01 โ Foundations
Silo Scope
Foundational biological systems that govern cellular energy production, circadian timing, physical capacity, and autonomic balance.
- Upward Index: 00 - Biohacking Index
- Mirrored Sourcing & Gear Hub: 01 - Foundations Sourcing MOC
- Mirrored Literature Hub: 01 - Foundations References MOC
1.1 Sleep & Circadian Biology
Master clock regulation (SCN), peripheral oscillators, and sleep stage optimization.
- Sleep Architecture โ NREM (Stages 1โ3 / Slow-Wave Sleep), REM cycles, glymphatic clearance
- Circadian Entrainment & Zeitgebers โ Morning solar lux, melanopsin ipRGCs, temperature minima (), meal timing
- Chronotypes & Melatonin Dynamics โ PER/CLOCK polymorphisms, dim-light melatonin onset (DLMO), adenosine clearance
- Sleep Environment & Hygiene โ Thermal regulation (18โ19ยฐC / mattress cooling), CO2 ventilation (<800 ppm), acoustic & light isolation
- Sleep Supplementation & Pharmacology โ Magnesium L-threonate/glycinate, glycine, apigenin, L-theanine, myo-inositol, low-dose melatonin, orexin antagonists
1.2 Nutrition & Metabolic Health
Substrate utilization, glycemic control, micronutrient density, and gut-metabolic signaling.
- Metabolic Flexibility & Insulin Sensitivity โ Randle cycle, GLUT4 translocation, postprandial glucose disposal
- Time-Restricted Feeding & Fasting โ Early vs. late eTRF, 24โ72h fasting physiology, AMPK vs. mTOR cycling, ketone bodies (-hydroxybutyrate)
- Macronutrient & Micronutrient Optimization โ Protein leucine thresholds, essential fatty acid ratios (Omega-6:Omega-3), bioavailability & anti-nutrients
- Mitochondrial Energetics โ TCA cycle cofactors (CoQ10, B-vitamins, alpha-lipoic acid, carnitine), oxidative phosphorylation efficiency
- Hydration & Electrolytes โ Sodium-potassium pump stoichiometry, intracellular hydration, osmolality
1.3 Exercise & Physical Performance
Cardiorespiratory fitness, musculoskeletal longevity, and neuromuscular adaptation.
- Zone 2 & VO2 Max โ Mitochondrial density, lactate clearance (MCT1), stroke volume, polarized training (80/20) & Norwegian 4x4
- Resistance Training & Hypertrophy โ Myokine signaling (IL-6, irisin, cathepsin B), mechanical tension, bone mineral density (Wolffโs law)
- Recovery & Supercompensation โ DOMS vs. systemic CNS fatigue, HRV-guided training load, creatine & collagen synthesis
- Mobility & Fascia โ Joint capsule integrity, tendon stiffness vs. compliance, isometric loading
1.4 Nervous System & Autonomic Regulation
Sympathetic-parasympathetic balance, vagal tone, and stress resilience. (Operational field execution: see 05 - Runbooks & Field Protocols MOC).
- Vagal Tone & HRV Regulation โ RMSSD tracking, baroreceptor reflex, cholinergic anti-inflammatory pathway
- Breathwork Protocols โ Physiological sigh, resonance frequency breathing (~5.5 breaths/min), CO2 tolerance (BOLT score), intermittent hypoxia
- HPA Axis & Cortisol Modulation โ Cortisol awakening response (CAR), diurnal slope, allostatic load
- NSDR & Neuroplasticity โ Non-Sleep Deep Rest (Yoga Nidra), acetylcholine/norepinephrine focus gating, ultradian 90-minute cycles
- Execution Runbooks (
Silo 05): Runbook 01 - Interoceptive Somatic Scan & Myofascial Down-Regulation ยท Runbook 02 - Acute Brainstem & Dive Reflex Reset (Breath + Trigeminal Cold) ยท Runbook 03 - Hormetic ANS Range Calibration (Progressive Cold & Heat Boundaries)