Nutrition
Your body rebuilds itself from what you eat. Amino acids from today's meal become tomorrow's cells. Molecular reality, not metaphor.
330B
cells are replaced in your body every 24 hours.
The quality of those cells depends on four inputs.
The quality of those cells depends on four inputs.
Sender et al. — PLOS Biology, 2016
The problem
You've been told health is complicated. It isn't.
Count calories. Track macros. Fast 16 hours. Sleep at exactly 10 PM in an 18°C room. Do cardio — no wait, do strength training. Take these 12 supplements.
Your brain short-circuits. You do nothing. Or you do everything for two weeks, burn out, and quit. This cycle has a name in behavioral science: decision fatigue. And it's the #1 reason health interventions fail.
But researchers at the intersection of cell biology, chronobiology, and behavioral psychology have known for years: the human body — despite its staggering complexity — runs on remarkably few core inputs.
The framework
Four parameters. 80% of outcomes.
Every cell is a city with four essential needs. Compromise any one, and the others cascade. Fix one, and the rest begin rising automatically.
Activity
Movement isn't about burning calories. Muscles release myokines — signaling proteins that instruct organs to grow, repair, and strengthen.
Sleep
Your glymphatic system cleans the brain 90% more during sleep — removing proteins linked to neurodegeneration. Skip sleep, toxins accumulate.
Hydration
Water isn't passive transport. It's an active participant in ATP synthesis. Just 2% dehydration cuts cognitive and physical performance by 20%.
Key insight
They're not isolated. They cascade.
Break one parameter and the others collapse like dominoes. Fix one and the rest rise automatically. This interconnection is why NASH works where isolated interventions fail.
Clinical timeline
Measurable changes begin in 96 hours.
Forget the myth that habits take 21 or 66 days. Biological adaptation begins within hours. Here's the peer-reviewed timeline:
Hour 0–24
Gut microbiome shifts
Bacterial composition begins changing within 24 hours of dietary modification. SCFA-producing bacteria multiply, influencing serotonin synthesis through the gut-brain axis.
Hour 24–48
Hormonal recalibration
Cortisol and ghrelin patterns normalize. Rehydration restores blood viscosity, improving cerebral oxygen delivery by 10–15%.
Hour 48–72
Neurotransmitter response
Improved sleep triggers glymphatic clearance. Growth hormone release peaks during the 11 PM–2 AM window, initiating cellular repair cascades.
Day 4
Subjective perception shifts
Users consistently report measurable improvements: clearer cognition, stabilized energy, reduced cravings. This is neurochemistry, not placebo.
Observed outcomes
Day 1 vs. Day 4
Day 1 — Baseline
Average: 4.0
Day 4 — After protocol
Average: 7.0 ( +75% )
You don't "become healthy."
You rebuild yourself daily.
98% of the atoms in your body will be replaced within a year. The question isn't whether you're changing — the question is whether you're upgrading or downgrading. NASH gives you the instrument panel to know which one.
The method
30 seconds each morning. That's the entire protocol.
NASH leverages three evidence-based psychological mechanisms — retrieval practice, metacognition, and self-determination theory — compressed into a single, frictionless daily habit.
Every morning, before your social mask activates, you assess four numbers. No journaling. No app required to start. Just honest self-observation during your cortisol awakening response — the 30–45 minute window when your prefrontal cortex is sharpest.
The result? You stop living on autopilot. Patterns emerge within days. You discover that your sleep score predicts tomorrow's nutrition score. That hydration directly impacts your activity levels. That everything is connected — and the weakest parameter is always your highest-leverage intervention.
Why this works
When everything else has failed.
Most health systems fail for three reasons: they're too complex, they isolate parameters, and they offer no feedback loop. NASH inverts all three.
Radical simplicity. Four things. Counted on one hand. A child can remember them. There's no decision fatigue because there are almost no decisions.
Interconnection over isolation. NASH doesn't say "fix your diet." It says: find the weakest link. When sleep improves, hunger hormones normalize. When hydration improves, caffeine dependency drops. One domino tips the rest.
Immediate feedback. Not "see results in 90 days." You see patterns in 72 hours. That speed creates the dopamine loop that sustains the habit — something most programs never achieve.
Inside the app
Research-grade knowledge. Zero jargon.
The NASH app contains a curated library built on peer-reviewed research — each article written to be understood in minutes and applied immediately. Topics span meal timing, Zone 2 training, circadian optimization, HRV monitoring, electrolyte science, and deep sleep enhancement.
Free users get the complete framework — 10 articles covering every parameter in depth. Premium subscribers unlock 8 advanced protocols distilled from cutting-edge research that hasn't reached mainstream health media yet: the kind of knowledge that takes hundreds of hours of reading to find on your own.
Cited Research
- Sender, R. et al. "Revised estimates for the number of human and bacteria cells in the body." PLOS Biology, 2016. doi:10.1371/journal.pbio.1002533
- David, L.A. et al. "Diet rapidly and reproducibly alters the human gut microbiome." Nature, 2014. doi:10.1038/nature12820
- Mayer, E.A. et al. "Gut/brain axis and the microbiota." J. Clinical Investigation, 2015. doi:10.1172/JCI76304
- Popkin, B.M. et al. "Water, hydration, and health." Nutrition Reviews, 2010. doi:10.1111/j.1753-4887.2010.00304.x
- Drake, J.C. et al. "Mitochondria-localized AMPK responds to local energetics and contributes to exercise and energetic stress-induced mitophagy." PNAS, 2021. doi:10.1073/pnas.2025932118
- Xie, L. et al. "Sleep drives metabolite clearance from the adult brain." Science, 2013. doi:10.1126/science.1241224
- Walker, M. Why We Sleep. Scribner, 2017.
Start your 4-day experiment today.
Track your NASH score. Read the science. Watch the patterns emerge. The first 10 articles are free — forever.
No credit card required. Available on iOS.