Class 1: The Core Model

Homework & Foundations

Homework

Look for moments this week when you can easily enjoy something just a little bit more. Eating a bite of sushi a little more slowly, or letting your attention linger just a moment more on the warmth of sunlight when you step outside. Make a note of it when you do, mentally or written.
Read Common Blockers below. If any jump out, spend 15 minutes investigating; ask Claude/ChatGPT about your specific symptoms, talk to a doctor if you suspect anything.
Read Foundations below: How's your sleep, really? Exercise? Do you feel connected? No judgment, just noticing.

These topics are so important to wellbeing but don't fit into lectures easily due to their highly individualized nature. We will discuss these topics briefly in Session 2, but most of this work is done on your own time.

Part 1: Common Blockers

These conditions are common, often gradual, and can make you miserable while you assume "this is just how life is." Worth investigating if any resonate.

Sleep & Energy

Sleep apnea: fatigue despite enough sleep, morning headaches, never feeling rested, waking with dry mouth
Thyroid dysfunction: unexplained weight changes, temperature sensitivity, fatigue or restlessness, mood changes, brain fog
Iron/ferritin deficiency: fatigue, cold hands/feet, restless legs, shortness of breath with mild exertion
B12 deficiency: fatigue, brain fog, tingling in hands/feet, mood changes (especially if vegan/vegetarian)
Vitamin D deficiency: low energy, depressed mood, frequent illness, muscle aches

Blood Sugar & Hormones

Blood sugar dysregulation: energy crashes 1-3 hours after eating, irritability when hungry, afternoon slumps, sugar cravings
Low testosterone: low energy, decreased motivation, difficulty building muscle, brain fog (more common in men but can affect anyone)

Gut & Inflammation

Celiac / gluten sensitivity: can present as anxiety, depression, brain fog without obvious digestive symptoms
SIBO / gut dysbiosis: anxiety, mood swings, brain fog—sometimes with minimal digestive symptoms
Food intolerances: brain fog, fatigue, headaches, mood issues—often delayed hours after eating
Histamine intolerance: anxiety, difficulty settling, headaches, skin issues, sinus congestion
Chronic inflammation (elevated CRP): persistent low energy, difficulty recovering, general "not right" feeling

Environmental

Mold exposure: fatigue, brain fog, respiratory issues, mood changes—especially if symptoms improve when away from home/work
MTHFR variants: depression, anxiety, difficulty with stress, histamine sensitivity

How to investigate

Easy blood tests (ask your doctor): TSH/thyroid panel, vitamin D, iron/ferritin, B12, fasting glucose/HbA1c, CRP
Hormone panel if relevant symptoms
For gut issues: elimination diet is often more informative than tests
For mold: notice if symptoms track with location; consider ERMI test for home if suspicious

Useful apps for tracking: Bearable (correlating symptoms with factors), Cronometer (food/nutrient tracking). I personally prefer direct sensory attention, but many find these helpful for pattern detection.

Part 2: Foundations

These aren't the "interesting" practices we'll cover in class, but they're essential.

Sleep & Circadian Rhythm

The evidence here is boringly strong. Poor sleep affects mood, emotional regulation, inflammation, and cognitive function more than almost anything else.

7-9 hours for most adults (individual variation exists)
Consistent sleep/wake times matter more than total hours

Light exposure is the main controller of your circadian rhythm (sleep, metabolism, immunity, and more). Most people are getting it backwards: too little bright light during the day, too much artificial light at night.

Morning sunlight (or a bright light box) within an hour of waking helps set your clock and improves sleep that night
Daytime: get outside, or at least near windows. Full-spectrum light including infrared matters! Indoor lighting is typically 200-500 lux in a narrow spectrum. Outdoor shade is 10,000+ and rich in infrared which promotes healing, metabolism, and more
Evening: dim lights, reduce screens, or use night mode / blue-blocking glasses
The signal your brain needs is contrast. Bright days and dark nights

If you work indoors under fluorescent lights and then stare at screens until bed, you're giving your circadian system almost no usable timing information. This alone can cause fatigue, mood issues, and poor sleep even with adequate sleep duration.

Exercise

Also boringly well-supported. Regular exercise is as effective for depression as medication in many studies, with additional benefits for anxiety, cognitive function, and stress resilience.

Intensity is great if within your capacity, but even walking is extremely helpful
If exercise feels impossible, that's data about your current state, not a character flaw. Find a way to care for yourself where you are at.

Social Connection

We won't focus on this in class (it's a whole other domain), but: loneliness is a health risk comparable to smoking. Co-regulation with safe others is one of the most powerful nervous system interventions. If you're isolated, addressing that may matter more than any practice we cover. Thanks to Praxis Community University for giving us a push in the right direction here.

A note on medication

This class focuses on practices you can do yourself. Medication and practices aren't mutually exclusive. Use whatever tools you need!