Movement · Nutrition · Rhythm · Awareness · Any Human
BEING HAware FOUNDATION LEVEL
Being HAware is a method of becoming. A way to practise betterment — not a workout, not a diet, not a fad. Between nutrition, natural rhythm, movement and simply being, lies the intention of your will. With greater expectation and attention paid towards your desired outcome, the door opens. It isn't wistful. It isn't impossible. It is inertia — a ball set rolling until it carries the momentum of a juggernaut. Health Awareness Is The Way.
90
Days
3
Phases
Min.
Equipment
5
Nutrition principles
26
Exercises
∞
Progressions
On Equipment — A Note
Phase One requires nothing but your body and a floor. This is deliberate. The goal in the first four weeks is to earn motivation through personal gain — and the dopamine of a body beginning to respond is a more reliable incentive to invest in oneself than any piece of equipment. Once that motivation is established, the following additions offer genuine and measurable value: a pull-up bar · dip bars or parallel bars · resistance bands · an ab wheel · an aerobic step · a pair of dumbbells or kettlebells. None are expensive relative to the return. Chairs and sturdy tables can serve as makeshift equipment — with the caveat that stability must be verified before bodyweight is trusted to them. Common sense, not caution, is the standard here.
Chapter One
Movement Guide
26 exercises across three levels. Frame-by-frame form. Common mistakes. Coaching detail.
Chapter Two
90 Day Programme
Three phases. Thirteen weeks. Every session planned. Three built-in deloads.
Chapter Three
Nutrition Matters
Macro-nutrients. Longevity. Daily Rhythm. Real Food. Supplementation. Common folly throughout.
"The doctor of the future will give no medicine, but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease."
Thomas Edison, 1903 — a prediction that has aged better than most
You are the deciding factor in your success. The sum total of what you extract from this programme will be relative to your Intention, your Expectation, and the Attention you pay towards the outcome.
Being HAware — Foundation Level
Author
Martin Lord Morley
"This is for you. With love and genuine intent."
Being HAware is an original work. The philosophy, programme structure, nutritional framework, and visual identity are the intellectual property of the author. HA stands for Health Aware — and for the universal human sound of joy and realisation. Reproduction for personal use is warmly encouraged. Commercial reproduction without permission is not.
Foundation Level Series
Volume One · Foundation Level
Volume Two · Going Deeper
Volume Three · Exercise Key
Produced with AI collaboration · Claude by Anthropic
Being HAware — Foundation LevelNobody has time to change — yet inevitably everyone will. On purpose, or by accident.
01
MOVEMENT GUIDE
How the body is built to move — and how to know when it's working
Every exercise in this programme has a correct form — a position the body finds efficient and safe — and a set of common deviations that quietly cause harm or quietly waste effort. The frame-by-frame guides in the full interactive edition walk through each movement position by position. What follows is the concise reference: the key cue, the primary muscles engaged, and the single most important mistake to avoid.
The muscles column matters. If you're not feeling it where it says you should — something is compensating. That's useful information. The body doesn't lie, it just sometimes routes the work around weakness. Your job is to notice.
Print this page and keep it where you train. One good cue, held in mind for a set, is worth more than a page of instructions read once and forgotten. For the full frame-by-frame version of every exercise here — muscles, step-by-step form, and every Common Folly correction in depth — see the complete Exercise Key.
Before the programme begins — ideally one week prior — spend 10 minutes on this warm-up sequence daily. It will reveal tightness, asymmetry and vulnerability that would otherwise surface mid-session as something you'd prefer to blame on the workout. Better to know now.
Joints first
Neck circles · Shoulder rolls · Wrist rotations · Hip circles · Ankle circles. 10 each direction. The joints wake up before the muscles do.
Hinge & reach
Cat-cow (10 reps) · Child's pose (30s) · Downward dog (30s) · Hip flexor stretch each side (30s). Notice where the body resists.
Activate
Glute bridge 15 reps · Dead bug 8 each side · Scapular pulls 10 reps. Waking the muscles that support everything else.
Elevate
Light jog or march on the spot 2 min · 10 arm swings · 10 bodyweight squats. Heart rate up gently. You're ready.
If something protests during this warm-up — note it. That's not a reason to stop. It's information about where the real work begins.
Beginner
Exercise
Key cue
Feel it here
Avoid
Push-up
Elbows 45° back, whole body rigid
Chest · Triceps · Front shoulders
Elbows flaring wide
Pike push-up
Hips high, crown aims between hands
Front shoulders · Triceps · Upper traps
Hips too low — becomes a push-up
Glute bridge
Drive through heels, squeeze 2 seconds
Glutes · Hamstrings · Lower back
Arching lower back instead of squeezing
Bodyweight squat
Knees out, sit back, heels grounded
Quads · Glutes · Hamstrings
Knees caving inward under load
Reverse lunge
Front shin vertical, hover rear knee
Front quad · Glute · Hip flexors
Front knee past toes
Inverted row
Blades down first, then pull chest to bar
Lats · Rhomboids · Biceps · Rear delt
Chin leading instead of chest
Dead hang
Passive then active — blades DOWN
Lats · Grip · Shoulder stabilisers
Permanent shrug throughout
Hollow body
Lower back pinned to floor, zero gap
Deep core · Hip flexors · Lats
Back arching off the floor
Plank
Squeeze everything — not a rest
Core · Shoulders · Glutes
Hips sagging or rising
Intermediate
Exercise
Key cue
Avoid
Dip
Lean forward, elbows track back
Elbows flaring, shoulders shrugging
Pull-up
Drive elbows down — chest leads
Kipping, short-repping from partial hang
Chin-up
Elbows to hip pockets
Elbows flaring outward
Bulgarian split squat
Descend straight down, shin vertical
Knee caving, torso pitching forward
Nordic curl (neg.)
Rigid plank fall — hips never hinge
Hips bending, dropping too fast
L-sit tuck
Arms locked, blades depressed
Arms bending, shoulders shrugging
Archer push-up
Extended arm passive — load on bent arm
Both arms working equally
Advanced
Handstand push-up
Ribs in, hollow body — no banana
Back arching, head past hands
Muscle-up
Elbows drive forward through transition
Kipping, stalling at chin-over
Pistol squat
Sit back, heel flat, knee over toe
Heel rising, knee caving
Full Nordic curl
Pull back with hamstrings — not arms
Hips hinging, arms pushing back
Dragon flag
Rigid lever — no hip bend at all
Hips bending, shoulders lifting
One-arm PU (neg.)
Hips square — core welded to floor
Hips rotating, hand too wide
Full L-sit
Push bars down — legs parallel
Legs drooping, knees bending
Common Folly — Movement Edition
Rushing to the advanced movements before the beginner ones are genuinely solid.
A perfect push-up and a broken archer push-up produce roughly the same training effect. Earn the progressions.
Counting reps instead of feeling the target muscle working.
Twelve reps where the wrong muscle is doing the work is twelve wasted reps. One rep with full conscious engagement is worth six on autopilot.
Training through pain — not soreness, not burn, but actual pain.
The body signals injury differently to effort. Soreness the next day is adaptation. Sharp or joint pain during a set is a stop signal. Honour that distinction.
Fillers — When The Day's Exercise Isn't Happening
Sometimes the prescribed exercise is beyond reach — through injury, fatigue, or simply not being there yet. The answer is not to skip the session. The answer is a filler: an exercise of the same movement type that meets you where you are. These are not lesser exercises. They are the programme being honest about where the work actually starts.
Dead hang Scapular pull High inverted row Band-assisted pull
Lower
Glute bridge Box squat Step-up Supported lunge
Core
Hollow tuck hold Dead bug Knee plank Seated compression
Skill
Wall handstand hold L-sit tuck Assisted pistol Balance work
The standard is not lowered. The starting point is simply found. Commitment and progression are the measures — not the specific exercise completed on any given day.
Being HAware — Foundation Level · Movement GuideForm first. Always form first.
02
90 DAY PROGRAMME
Three phases. Thirteen weeks. Every session accounted for.
Three phases, each with a distinct purpose. Foundation builds the patterns. Load accumulates the volume. Forge peaks the intensity and deepens the skill. A deload week closes each phase — not optional, not a sign of weakness. The body rebuilds during recovery, not during training.
Being HAware — Foundation Level · 90 Day ProgrammeThree phases. One direction. Forward.
03
NUTRITION MATTERS
Five principles. No calorie counting. No meal plans. Just honest understanding.
Want the science underneath these five principles — the Mighty 90, circadian biology, detoxification, polyphenols? See Going Deeper.
1
Section One
MACRO-NUTRIENTS
The raw materials the body runs on. Fat and protein are the foundational two. Everything else is conditional.
There are three macronutrients — fat, protein, and carbohydrate. Of the three, two are essential: fat and protein. The body cannot function without them. Carbohydrates, by contrast, are not strictly essential — the body can produce the glucose it needs from fat and protein through a process called gluconeogenesis. That isn't to say carbohydrates are the enemy. It is to say they are conditional. Context-dependent. Optional in a way that fat and protein simply are not.
Fat is not the villain it was made out to be. It is the most calorie-dense macronutrient — 9 calories per gram against protein's and carbohydrate's 4 — and those calories come packaged with fat-soluble vitamins (A, D, E, and K), hormone precursors, and the raw material for every cell membrane in the body. A ratio of roughly 70–80% of calories from quality fat, with 20–30% from protein, reflects how many of the world's longest-lived and most physically capable traditional peoples have eaten. You won't find those words on a cereal box.
Complex carbohydrates — roots, legumes, colourful vegetables — earn their place at the table as conditional contributors: useful for training fuel, rich in fibre and micronutrients. But bread, pasta, processed grains? These are engineering solutions to the problem of making cheap food palatable. They are not nutrition. They are filler. And there is a meaningful difference.
When you train, you create microscopic damage in muscle tissue. The body repairs that damage and builds back slightly stronger. The material it uses is dietary protein. Without adequate protein, training produces stress without adaptation. It is the building material. Treat it accordingly.
1.6g
Per kg bodyweight / day
80kg person needs ~128g daily. This is the evidence-based floor for active adults.
12
Essential amino acids
Dr Wallach identifies 12 essential amino acids the body cannot synthesise. Complete proteins deliver all of them. Source matters as much as quantity.
100
Biological value — egg
The egg is the gold standard. Every other protein source is measured against it.
"The egg is the gold standard of protein. Every other food source is measured against it."
The biological value scale — eggs score 100. The benchmark by which all others are judged.
The egg deserves its reputation. One large egg: 6–7g of complete protein, all twelve essential amino acids in near-perfect ratios, choline for brain function, vitamin D, B12, selenium, and lutein. It is arguably the most nutritionally dense food per calorie available to us. Eat the yolk. The yolk contains half the protein, all the fat-soluble vitamins, and most of the nutrition. Discarding it to avoid fat is discarding most of the food.
Food
Protein/100g
Quality
Notes
★ Eggs (whole)
13g
Complete — BV 100
The benchmark. All essential amino acids. Always eat the yolk.
Chicken breast
31g
Complete
High protein, versatile. Thigh has broader micronutrient profile.
Probiotics and calcium alongside. Full-fat preferred.
Lentils (cooked)
9g
Incomplete
Combine with rice or dairy for complete amino acid profile.
Cottage cheese
11g
Complete
Slow-digesting casein — useful before sleep for overnight repair.
Quinoa (cooked)
4g
Complete (rare plant)
One of very few complete plant proteins.
Common Folly — Protein
Discarding the egg yolk to avoid fat.
The yolk contains half the protein, all the fat-soluble vitamins, and most of the nutrition. You're throwing away the food.
Assuming plant and animal protein are equivalent because the numbers look similar.
Bioavailability differs significantly. Plant proteins are generally less completely absorbed. Vegetarians need more total protein and deliberate food combining.
Relying on protein shakes as the primary source rather than whole food.
Whole food protein comes packaged with micronutrients, enzymes, and co-factors a shake cannot replicate. A supplement supplements. It does not replace.
2
Section Two
LONGEVITY
Health throughout a long life is made from consistent self-awareness — correction of form and function — with adherence to one simple principle: Health Is Worth Preserving.
This programme exists for a different reason than most fitness systems. It is not designed to produce a particular appearance by a particular date. It is designed to make you capable, robust, and functional for as long as possible. After early adulthood, the body is not trying to grow indefinitely — it is trying to maintain, repair, and defend. Feed it for what it is actually doing.
"To lengthen thy life, lessen thy meals."
Benjamin Franklin — ahead of the research by roughly 250 years
A grown adult does not need as much food as they think. The appetite system evolved in an environment of scarcity and enormous physical output. We live in an environment of abundance and largely sedentary days. Only growing bodies and genuinely healing bodies have a physiological need for caloric surplus. For everyone else, the surplus becomes storage.
Less
Is often more
In practice: a smaller plate of genuinely nourishing food outperforms a full plate of poor food every time. Eat until satisfied — not stuffed. The body knows the difference.
16:8
Intermittent fasting
16 hours without food gives the gut and liver meaningful recovery time. Ancestrally normal — not extreme.
80%
Hara Hachi Bu
Okinawan practice: eat until 80% full. One of Earth's longest-lived populations has observed this for centuries.
Eat for repair
Anti-inflammatory foods — oily fish, olive oil, turmeric, berries, leafy greens. Chronic inflammation is the common thread in virtually all age-related disease.
Fermented foods — yoghurt, kefir, sauerkraut. Gut health is immune health. The two are not separate systems.
Colourful vegetables — variety of colour means variety of micronutrients. Half the plate, whenever possible.
Bone broth — collagen, glycine, trace minerals. Joint integrity and gut lining both benefit.
Reduce To Nil As Soon As Possible
Ultra-processed food — more than five ingredients, none picturable from nature. The less of this, the better.
Industrial seed oils — vegetable, sunflower, rapeseed. High in omega-6 fatty acids and prone to oxidation under heat. These are a relatively recent addition to the human diet, and the body knows it.
Alcohol — has no safe minimum level. It is fermented sugar that places direct burden on the liver, disrupts sleep architecture, and leaves the body dehydrated. No quarter given here. That is your cross to bear — but bear it with open eyes.
Common Folly — Longevity
Eating frequently throughout the day to "keep the metabolism firing."
The metabolism does not stall between meals. This idea was popularised by the snack food industry. The digestive system benefits from breaks.
Following a bulk-and-cut cycle designed for competitive bodybuilders.
Deliberate surplus-and-deficit cycling suits people whose profession is their physique. For health and longevity, consistent moderate eating produces better outcomes with less systemic stress.
3
Section Three
DAILY RHYTHM
Circadian biology (the body's internal clock), rest, breath, and the water that runs everything.
The body is not a machine that runs continuously at a constant rate. It is a biological system with deep rhythms — daily cycles, hormonal pulses, repair windows. Work with those rhythms and almost everything else becomes easier. Work against them and no amount of good food or training will fully compensate.
06:00
🌅
Cortisol peak
Natural wake signal. Light exposure now sets the whole day's clock.
07–09
🥚
Eat breakfast
Protein-rich. Insulin sensitivity is highest in the morning.
10–14
💪
Train
Peak body temperature, reaction time, and output.
14–18
🥗
Eat well
Second meal. Digestion still efficient. Avoid large meals after this.
20:00
🌙
Wind down
Melatonin rising. Dim lights. Screens down. Repair window opens.
22–06
🔧
Repair
Growth hormone released. Tissue rebuilt. Training pays off here.
Sleep is not passive. It is the most anabolic period in the 24-hour cycle. Growth hormone — the primary driver of muscle repair — is released predominantly during deep sleep. Eight hours is the most important session of the day. It cannot be out-trained.
Breathing
Nasal breathing — filters, humidifies, produces nitric oxide which dilates blood vessels. Default to nasal during training where possible.
Slow exhale — a 4-count inhale and 8-count exhale activates the parasympathetic nervous system. Use before sleep and after hard sessions.
CO2 tolerance — box breathing and breath-hold training improve oxygen delivery to tissues over time. A legitimate and free tool.
Hydration and salt
Drink before thirst — dehydration of just 2% measurably degrades both cognitive and physical performance. Don't wait for the signal.
Salt is not the enemy — sodium is essential. The problem is processed-food salt paired with potassium deficiency. Real salt with adequate vegetables is not a problem.
Kidney health — the kidneys regulate fluid balance and electrolytes. Protect them: drink water, eat potassium-rich food, avoid chronic dehydration and overuse of NSAIDs (non-steroidal anti-inflammatory drugs such as ibuprofen and aspirin).
Common Folly — Rhythm
Training late at night and wondering why sleep quality suffers.
Intense exercise raises core temperature and cortisol, both of which suppress melatonin. Train before 7pm where possible.
Drinking large volumes of plain water during heavy sweating without replacing electrolytes.
Hyponatraemia — dangerously low sodium from over-dilution — is real and underappreciated. Sweat contains sodium. Replace it. A pinch of sea salt per litre is not a fad.
4
Section Four
REAL FOOD
A framework that works across any culture, budget, or kitchen. Closer to the source — always the better choice.
A meal plan tells you what to eat on Tuesday. A framework tells you how to think about food for the rest of your life. One is useful for a fortnight. The other stays with you indefinitely.
"Don't eat anything your great-grandmother wouldn't recognise as food."
Michael Pollan — In Defence of Food
The whole food framework has no forbidden foods and no points system. It is built around one principle: the closer food is to its original form, the more useful it is to the body. An apple is more useful than apple juice. A potato more useful than a crisp. An egg more useful than a protein bar. The further food travels from its origin, the more is lost along the way.
Build every meal around
A protein source — the anchor. Everything else is built around it.
Colourful vegetables — the range of colour is a map of different phytonutrients (plant compounds with health-protective properties). Red, orange, purple, dark green — variety of colour means variety of benefit. Half the plate, whenever possible.
A whole grain or root — rice, oats, sweet potato, lentils. Energy packaged with fibre.
A quality fat — olive oil, butter, avocado, nuts. Fat is required for absorbing vitamins A, D, E, and K.
Around training
Before (1–2 hrs) — something light with carbohydrate and modest protein. Not a feast.
After (within 2 hrs) — protein and carbohydrate together. Eggs and sweet potato, chicken and rice, lentils and yoghurt.
Cultural variety is a strength — rice and dal, injera and lentils, fish and vegetables. Every culinary tradition has whole-food foundations. Return to yours.
Hydrate throughout — not just during training but the 24 hours preceding. Arriving dehydrated undermines everything.
Common Folly — Whole Food
"Health food" products in packets at premium prices.
A protein bar with 23 ingredients is not whole food. An egg with one ingredient is. The health food industry profits from this confusion.
Drinking fruit juice as a substitute for eating fruit.
Juice removes the fibre — the part that slows sugar absorption and feeds the gut microbiome. What remains spikes blood sugar and delivers a fraction of the food's benefit.
Avoiding all fat to manage weight or cholesterol.
Fat is required for absorbing fat-soluble vitamins. Low-fat diets typically replace fat with sugar. That is the worse trade by a considerable margin.
5
Section Five
SUPPLEMENTATION
What the depleted modern food chain cannot reliably provide — and how to address it honestly.
There is a version of this section that dismisses supplementation entirely. That version is intellectually dishonest. The soils that grow our food have been systematically depleted of minerals through decades of industrial agriculture. The food grown in those soils is measurably less nutritious than the same food grown in 1940. And the world we now inhabit — with its accumulated pollution, pharmaceutical residues in water supplies, and chronic low-grade stress — creates demands on the body that no ancestral diet was designed to address.
Dr Joel Wallach's foundational argument — rooted in 40 years of veterinary and human clinical research, and preserved in the Smithsonian through his zoological contributions — identifies 90 essential nutrients the body requires: 60 minerals, 16 vitamins, 12 amino acids, and 3 essential fatty acids. The modern diet, even a careful one, struggles to deliver reliably all 60 minerals. This is the honest case for supplementation: not as a shortcut, but as insurance against a depleted food chain.
"Every man, woman, and child needs 90 essential nutrients just to survive — let alone thrive."
Dr Joel Wallach — Dead Doctors Don't Lie
"Know your source. In supplementation, the quality of what reaches the cell is everything. The label is not the product."
Being HAware — Foundation Level
A critical note first: no supplement protocol compensates for a poor diet. A cheap supermarket multivitamin cannot balance a diet of processed food, and the assumption that it can is among the most common and costly follies in modern health. The quality of a supplement — its source, its form, its bioavailability — determines whether it reaches the cell at all. Synthetic vitamins and organic mineral complexes are not the same thing.
Magnesium
Over 300 enzymatic reactions. Muscle contraction, sleep quality, nerve function, blood pressure. Most adults are deficient.
Form matters: glycinate or malate absorb well. Oxide does not.
Vitamin D3 + K2
D3 for calcium absorption, immunity, and mood. K2 directs calcium to bones not arteries. These two work together — always take them together.
Non-negotiable above 50° latitude for much of the year.
Omega-3 (EPA/DHA)
Anti-inflammatory. Brain, joint, and cardiovascular health. The omega-6 to omega-3 ratio in modern diets is profoundly imbalanced.
Fish oil or algae oil. Flaxseed converts poorly — go to the source.
Zinc
Immune function, wound healing, hormone production. Depleted by stress, exercise, and poor soil.
Broad-spectrum trace mineral complex covering the 60 minerals Wallach identifies — selenium, chromium, vanadium and others largely absent from modern diets.
Plant-derived from ancient deposits. Bioavailability far exceeds metallic mineral forms.
Vitamin C (buffered)
Collagen synthesis, immune function, antioxidant protection. The body does not produce it. Training and stress both increase the requirement significantly.
Buffered ascorbate — gentler on the gut than straight ascorbic acid.
Probiotics + Prebiotics
Gut microbiome health. The gut produces neurotransmitters, regulates immunity, and governs systemic inflammation. It is not a side issue.
Fermented foods first. Multi-strain probiotics when diet is disrupted.
On detoxification: the body we now inhabit is exposed to an unprecedented burden of environmental compounds — heavy metals, pesticide residues, plasticisers, pharmaceutical traces in water — that would have been entirely absent from pre-industrial human experience. The liver, kidneys, skin, and lymphatic system handle detoxification naturally when well supported. Supporting them is not a fringe position. It is a rational response to an environment our biology did not evolve for.
Support the detox pathways
Liver support — milk thistle (silymarin), dandelion root, adequate B vitamins, NAC (N-acetyl cysteine).
Heavy metal binding — chlorella and spirulina have demonstrated binding capacity in the gut. Cilantro mobilises metals from tissues.
Sweating — a genuinely underrated elimination pathway. Exercise-induced sweat, sauna, or hot baths all support toxin clearance through the skin.
Adequate fibre — ensures the bowel moves regularly, preventing reabsorption of gut-bound toxins. Non-negotiable.
Know your source — always
Third-party tested — reputable brands publish independent lab results. If a brand doesn't, that is information in itself.
Form matters enormously — magnesium oxide vs glycinate. Cyanocobalamin vs methylcobalamin. Folic acid vs methylfolate. These are not interchangeable.
Price is a signal — a cheap supplement achieves cheapness somewhere. Usually in raw material quality or bioavailability.
Seek informed guidance — ideally from a practitioner familiar with functional and nutritional medicine. Therapeutic supplementation warrants professional input.
Common Folly — Supplementation
Buying the cheapest multivitamin and assuming the job is done.
A budget supermarket multivitamin contains mostly synthetic vitamins in poorly absorbed forms at doses too small to matter. It is reassurance, not nutrition.
Taking a quality supplement protocol while eating a diet that actively harms the same systems.
Supplementation cannot compensate for a diet of processed food. Nutrition first. Supplementation second. Always in that order.
Dismissing supplementation entirely because "you can get everything from food."
In 1940, perhaps. Today, with demonstrably depleted soils and an unprecedented environmental burden, this position requires more evidence than it has. See the McCance and Widdowson data — 1940 to 1991.
Being HAware — Foundation Level · Nutrition MattersNutrition first. Supplementation second. Always in that order.
05
REFERENCES
For those whose curiosity has been lit — this is where to go next
This programme stands on the shoulders of researchers, clinicians, and thinkers who spent lifetimes on these questions. What follows is not an exhaustive bibliography — it is a curated list of the works most directly relevant to what you've just read, annotated so you know why each one matters before you commit the time to it.
1
Composition of Foods — The McCance and Widdowson Study, 1940–1991
R.A. McCance & E.M. Widdowson / UK Ministry of Agriculture, Fisheries and Food
The foundational document on soil and food mineral depletion in the UK. Tracks the decline of minerals in staple foods over fifty years. The data on the reduction of iron, calcium, magnesium, and trace minerals in vegetables and meat is stark — and it is the evidence base for the supplementation argument in Chapter Three.
Available via the UK National Archives and Royal Society of Chemistry archives
2
Dead Doctors Don't Lie
Dr Joel D. Wallach, DVM, ND — Lecture and subsequent book
The most accessible entry point into Wallach's 40 years of research across veterinary and human medicine. The 90 essential nutrients framework, the mineral deficiency argument for chronic disease, and the case for colloidal mineral supplementation are all presented here. His zoological research contributions are held in the Smithsonian Institution.
Available widely — the original lecture recording is freely accessible online
3
Nutrition and Physical Degeneration
Dr Weston A. Price, DDS — 1939
Price's extraordinary study of isolated populations worldwide, comparing the health of those eating traditional whole foods to those who had adopted industrialised diets. The photographic evidence alone is remarkable. The findings on dental health, skeletal development, and disease resistance directly informed the whole food framework in Chapter Three.
Available freely online via the Weston A. Price Foundation — westonaprice.org
4
In Defence of Food
Michael Pollan — 2008
The clearest articulation of the whole food principle in popular writing. Pollan's seven-word summary — "Eat food. Not too much. Mostly plants." — encapsulates the longevity section of this programme with a precision this document aspires to. Accessible, well-referenced, and genuinely worth reading cover to cover.
Available in all major bookshops and libraries
5
Why We Sleep
Matthew Walker, PhD — 2017
The most comprehensive and readable account of sleep science available to the general reader. Directly relevant to the Rhythm section — particularly the relationship between sleep, growth hormone, muscle repair, and immune function. If you read one book as a companion to this programme, this is it.
Available in all major bookshops and libraries
6
Circadian Rhythm Research — Nobel Prize in Physiology or Medicine, 2017
Jeffrey C. Hall, Michael Rosbash, Michael W. Young
The Nobel Prize-winning work that established the molecular mechanisms of circadian clocks. The finding that every cell in the body contains a clock — and that those clocks are synchronised by light, feeding, and temperature — underpins the entire Rhythm section. The Nobel Committee's public summary is freely available and accessible to non-specialists.
nobelprize.org — freely available summary and press release
7
The Mineral Depletion of Foods Available to Us as a Nation — 1940 to 2002
David Thomas — Nutrition and Health Journal, 2007
An update and extension of the McCance and Widdowson data, tracking mineral decline in UK foods through to the early 2000s. Confirms the trend and extends it. A more recent and accessible companion to the original government data, making the supplementation argument harder to dismiss with the passing decades.
Published in Nutrition and Health Journal — available via academic databases
8
Going Deeper — Being HAware Volume II
Being HAware Programme
The companion volume to this programme, covering: the full 90 essential nutrients in detail, advanced circadian biology and its application to training, detoxification protocols for the modern environment, polyphenols and bioflavonoids, and Wallach's work in greater depth. For those whose appetite has been sharpened by what they've read here.