diff --git a/.env.local.example b/.env.local.example
index ac7bed39..3e9a0d8e 100644
--- a/.env.local.example
+++ b/.env.local.example
@@ -44,22 +44,20 @@ WHOOP_CLIENT_ID=
# Apple Health is file-import — no credentials at all.
# ── CAMS atmosphere relay (powers the Sun Data Source `auto` mode) ──
-# When set, the local /api/proxy?meteo=cams handler forwards browser
-# requests to the maintainer-hosted (or self-run) getbased-uvdata
-# instance, which fronts CAMS Atmospheric Composition Forecasts and
-# merges Open-Meteo's hourly clouds/temp/UVI into a single response.
-# The bearer is injected server-side so it never reaches the browser.
+# The local /api/proxy?meteo=cams handler forwards browser requests to
+# getbased-uvdata, which fronts CAMS Atmospheric Composition Forecasts
+# and merges Open-Meteo's hourly clouds/temp/UVI into one response.
+# By default it uses the maintainer-hosted instance:
+# https://uvdata.getbased.health
+# The hosted instance requires UVDATA_BEARER. The bearer is injected
+# server-side, so it never reaches the browser.
#
-# When unset, /api/proxy returns 503 and the app's auto-fallback chain
-# moves on to Open-Meteo for clouds/temp/UVI — the user still gets data,
-# just without the CAMS-quality ozone/aerosol fields (`ozoneDU` reads
-# null, confidence drops from ~0.95 to ~0.65).
-#
-# UVDATA_UPSTREAM — base URL of the getbased-uvdata server.
-# Production: https://uvdata.getbased.health
-# Self-host: https://your-uvdata.example.com
+# UVDATA_UPSTREAM — optional base URL override for the getbased-uvdata server.
+# Leave blank for the hosted default above.
+# Self-host example: https://your-uvdata.example.com
# UVDATA_BEARER — bearer token registered in the uvdata server's
-# GETBASED_UVDATA_BEARER env. Treat like a credential.
+# GETBASED_UVDATA_BEARER env. Required for the hosted
+# default. Treat like a credential.
UVDATA_UPSTREAM=
UVDATA_BEARER=
diff --git a/api/proxy.js b/api/proxy.js
index 47e59ee9..1c705be0 100644
--- a/api/proxy.js
+++ b/api/proxy.js
@@ -4,6 +4,8 @@
export const config = { runtime: 'edge' };
+const DEFAULT_UVDATA_UPSTREAM = 'https://uvdata.getbased.health';
+
// Allowlisted provider URL prefixes — these always pass without further
// checks. User-configured endpoints (Custom API, decentralized Routstr
// nodes) are allowed too, but only over HTTPS with a non-private host.
@@ -510,20 +512,33 @@ async function handlePolarTokenRequest(payload, req) {
}
}
-// CAMS atmosphere relay → getbased-uvdata (the maintainer-run instance
-// behind UVDATA_UPSTREAM env). The proxy injects the bearer server-side
-// so the token never reaches the browser. Hosted-only path; self-host
-// users go straight via the `selfhost` Sun Data Source mode instead.
+// CAMS atmosphere relay → getbased-uvdata. Defaults to the maintainer-run
+// instance so Sun Data Source `auto` is genuinely CAMS-first out of the box.
+// UVDATA_UPSTREAM can override the upstream, and UVDATA_BEARER is injected
+// server-side when configured so the token never reaches the browser.
+// Self-host users can also go straight via the `selfhost` Sun Data Source
+// mode instead.
//
// env:
-// UVDATA_UPSTREAM — base URL, e.g. https://uvdata.getbased.health
+// UVDATA_UPSTREAM — optional base URL override, e.g. https://your-uvdata.example.com
// UVDATA_BEARER — token to send on Authorization header
async function handleCamsRelay(payload, req) {
- const upstream = (typeof process !== 'undefined' && process.env?.UVDATA_UPSTREAM)
- ? process.env.UVDATA_UPSTREAM.replace(/\/+$/, '') : '';
+ const configuredUpstream = (typeof process !== 'undefined' && process.env?.UVDATA_UPSTREAM)
+ ? process.env.UVDATA_UPSTREAM.replace(/\/+$/, '')
+ : '';
+ const upstream = configuredUpstream || DEFAULT_UVDATA_UPSTREAM;
+ const bearer = (typeof process !== 'undefined' && process.env?.UVDATA_BEARER) ? process.env.UVDATA_BEARER : '';
if (!upstream) {
return new Response(JSON.stringify({
- error: 'CAMS relay not configured on this deploy. Set UVDATA_UPSTREAM env or use the self-host Sun Data Source mode.',
+ error: 'CAMS relay upstream is empty. Set UVDATA_UPSTREAM or switch Sun Data Source to Open-Meteo/manual.',
+ }), {
+ status: 503,
+ headers: { ...corsHeaders(req), 'Content-Type': 'application/json' },
+ });
+ }
+ if (!configuredUpstream && !bearer) {
+ return new Response(JSON.stringify({
+ error: 'CAMS hosted relay requires UVDATA_BEARER. Set UVDATA_BEARER for the hosted default, set UVDATA_UPSTREAM for your own relay, or switch Sun Data Source to Open-Meteo/manual.',
}), {
status: 503,
headers: { ...corsHeaders(req), 'Content-Type': 'application/json' },
@@ -542,7 +557,6 @@ async function handleCamsRelay(payload, req) {
if (time) qs.set('time', time);
const url = `${upstream}/uv?${qs.toString()}`;
const headers = { 'Accept': 'application/json' };
- const bearer = (typeof process !== 'undefined' && process.env?.UVDATA_BEARER) ? process.env.UVDATA_BEARER : '';
if (bearer) headers['Authorization'] = `Bearer ${bearer}`;
try {
const res = await fetch(url, { headers });
diff --git a/dashboard.png b/dashboard.png
index 90b9f3a6..4a8b2ea1 100644
Binary files a/dashboard.png and b/dashboard.png differ
diff --git a/data/recommendations.json b/data/recommendations.json
deleted file mode 120000
index 6a138a8c..00000000
--- a/data/recommendations.json
+++ /dev/null
@@ -1 +0,0 @@
-../../getbased-tools/data/recommendations.json
\ No newline at end of file
diff --git a/data/recommendations.json b/data/recommendations.json
new file mode 100644
index 00000000..006b434b
--- /dev/null
+++ b/data/recommendations.json
@@ -0,0 +1,2692 @@
+{
+ "region": "CZSK",
+ "countries": [
+ "czechia",
+ "czech republic",
+ "česko",
+ "slovakia",
+ "slovensko"
+ ],
+ "slots": {
+ "vitamins.vitaminD": {
+ "freeActions": [
+ "Midday sun with maximum skin exposed (UVB peaks 10am-2pm)",
+ "Ground barefoot while sunbathing (electrons + photons together)",
+ "Morning sun without sunscreen builds tolerance gradually — start with 10-15 min based on your skin type",
+ "Cold exposure after sun (CT upregulates vitamin D receptors)"
+ ],
+ "productForms": [
+ "UVB light panel",
+ "Red light + UVB combo panel"
+ ],
+ "foodForms": [
+ "Fatty fish (salmon, sardines)",
+ "Cod liver oil",
+ "Pasture-raised egg yolks"
+ ],
+ "forms": [
+ "D3 + K2 combo",
+ "D3 liquid drops",
+ "D3 high-dose"
+ ],
+ "label": "Vitamin D3",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/32972636/"
+ ],
+ "formRefs": {
+ "D3 + K2 combo": "https://pubmed.ncbi.nlm.nih.gov/32219282/",
+ "D3 liquid drops": "https://pubmed.ncbi.nlm.nih.gov/32357579/",
+ "D3 high-dose": "https://pubmed.ncbi.nlm.nih.gov/38257146/"
+ }
+ },
+ "vitamins.vitaminA": {
+ "foodForms": [
+ "Beef/lamb liver",
+ "Cod liver oil",
+ "Pasture-raised egg yolks"
+ ],
+ "forms": [
+ "Retinyl palmitate",
+ "Cod liver oil (supplement)",
+ "Beta-carotene"
+ ],
+ "label": "Vitamin A",
+ "freeActions": [
+ "Morning sunlight (vitamin A and D work synergistically with light)"
+ ],
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/35294044/"
+ ],
+ "formRefs": {
+ "Retinyl palmitate": "https://pubmed.ncbi.nlm.nih.gov/3907818/",
+ "Cod liver oil (supplement)": "https://pubmed.ncbi.nlm.nih.gov/25325252/",
+ "Beta-carotene": "https://pubmed.ncbi.nlm.nih.gov/20980645/"
+ }
+ },
+ "electrolytes.magnesium": {
+ "freeActions": [
+ "Ground barefoot on earth (electrons + mineral exchange)",
+ "Epsom salt baths (transdermal magnesium absorption)",
+ "Drink spring water (natural mineral content)"
+ ],
+ "foodForms": [
+ "Pumpkin seeds",
+ "Dark chocolate (85%+)",
+ "Almonds",
+ "Spinach/Swiss chard"
+ ],
+ "forms": [
+ "Magnesium Glycinate",
+ "Magnesium L-Threonate",
+ "Magnesium Taurate",
+ "Magnesium Citrate",
+ "Magnesium Malate"
+ ],
+ "label": "Magnesium",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/34111673/"
+ ],
+ "formRefs": {
+ "Magnesium Glycinate": "https://pubmed.ncbi.nlm.nih.gov/7815675/",
+ "Magnesium L-Threonate": "https://pubmed.ncbi.nlm.nih.gov/39252819/",
+ "Magnesium Taurate": "https://pubmed.ncbi.nlm.nih.gov/8692051/",
+ "Magnesium Citrate": "https://pubmed.ncbi.nlm.nih.gov/14596323/",
+ "Magnesium Malate": "https://pubmed.ncbi.nlm.nih.gov/8587088/"
+ }
+ },
+ "electrolytes.potassium": {
+ "foodForms": [
+ "Avocado",
+ "Potato (with skin)",
+ "Coconut water",
+ "Sweet potato"
+ ],
+ "forms": [
+ "Potassium citrate — use with medical supervision; excess can cause cardiac events",
+ "Potassium bicarbonate — use with medical supervision; excess can cause cardiac events",
+ "Potassium chloride — use with medical supervision; excess can cause cardiac events"
+ ],
+ "label": "Potassium",
+ "freeActions": [
+ "Drink spring water (natural electrolyte balance)",
+ "Ground barefoot (earth connection supports mineral homeostasis)"
+ ],
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/28024910/"
+ ],
+ "formRefs": {
+ "Potassium citrate — use with medical supervision; excess can cause cardiac events": "https://pubmed.ncbi.nlm.nih.gov/26439475/",
+ "Potassium bicarbonate — use with medical supervision; excess can cause cardiac events": "https://pubmed.ncbi.nlm.nih.gov/25990255/",
+ "Potassium chloride — use with medical supervision; excess can cause cardiac events": "https://pubmed.ncbi.nlm.nih.gov/28024910/"
+ }
+ },
+ "electrolytes.zinc": {
+ "foodForms": [
+ "Oysters",
+ "Beef (grass-fed)",
+ "Pumpkin seeds",
+ "Dark chocolate (85%+)"
+ ],
+ "forms": [
+ "Zinc picolinate",
+ "Zinc carnosine",
+ "Zinc bisglycinate"
+ ],
+ "label": "Zinc",
+ "freeActions": [
+ "Morning sunlight (supports zinc-dependent enzyme activation)",
+ "Reduce nnEMF (zinc is depleted by oxidative stress from EMF)"
+ ],
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/3630857/"
+ ],
+ "formRefs": {
+ "Zinc picolinate": "https://pubmed.ncbi.nlm.nih.gov/3630857/",
+ "Zinc carnosine": "https://pubmed.ncbi.nlm.nih.gov/16777920/",
+ "Zinc bisglycinate": "https://pubmed.ncbi.nlm.nih.gov/18271278/"
+ }
+ },
+ "electrolytes.copper": {
+ "foodForms": [
+ "Beef liver",
+ "Oysters",
+ "Dark chocolate (85%+)",
+ "Cashews"
+ ],
+ "forms": [
+ "Copper bisglycinate",
+ "Copper sebacate"
+ ],
+ "label": "Copper",
+ "freeActions": [
+ "Morning sunlight (copper-dependent enzymes like ceruloplasmin are light-activated)"
+ ],
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/22444781/"
+ ],
+ "formRefs": {
+ "Copper bisglycinate": "https://pubmed.ncbi.nlm.nih.gov/22444781/",
+ "Copper sebacate": "https://pubmed.ncbi.nlm.nih.gov/12055353/"
+ }
+ },
+ "iron.ferritin": {
+ "freeActions": [
+ "Cook in cast iron (leaches bioavailable iron into food)",
+ "Morning sunlight (light supports iron recycling via hepcidin)"
+ ],
+ "foodForms": [
+ "Beef liver",
+ "Red meat (grass-fed)",
+ "Sardines",
+ "Dark poultry (thigh)"
+ ],
+ "forms": [
+ "Iron Bisglycinate (only if deficient)",
+ "Heme iron polypeptide (only if deficient)",
+ "Lactoferrin + iron (only if deficient)"
+ ],
+ "label": "Iron",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/36728680/"
+ ],
+ "formRefs": {
+ "Iron Bisglycinate (only if deficient)": "https://pubmed.ncbi.nlm.nih.gov/36728680/",
+ "Heme iron polypeptide (only if deficient)": "https://pubmed.ncbi.nlm.nih.gov/23514036/",
+ "Lactoferrin + iron (only if deficient)": "https://pubmed.ncbi.nlm.nih.gov/35276902/"
+ }
+ },
+ "lipids.hdl": {
+ "freeActions": [
+ "Cold exposure — CT raises HDL naturally",
+ "Regular movement in sunlight (outdoor exercise > gym)",
+ "Reduce refined carbs and seed oils"
+ ],
+ "foodForms": [
+ "Wild salmon",
+ "Sardines (canned, olive oil)",
+ "Mackerel",
+ "Anchovies"
+ ],
+ "forms": [
+ "Triglyceride-form fish oil",
+ "High-EPA concentrate",
+ "High-DHA concentrate",
+ "Algal DHA/EPA"
+ ],
+ "label": "Omega-3 (HDL)",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/37264945/"
+ ],
+ "formRefs": {
+ "Triglyceride-form fish oil": "https://pubmed.ncbi.nlm.nih.gov/21063431/",
+ "High-EPA concentrate": "https://pubmed.ncbi.nlm.nih.gov/31422671/",
+ "High-DHA concentrate": "https://pubmed.ncbi.nlm.nih.gov/32060571/",
+ "Algal DHA/EPA": "https://pubmed.ncbi.nlm.nih.gov/28417511/"
+ }
+ },
+ "lipids.triglycerides": {
+ "freeActions": [
+ "Cut sugar and refined carbs (biggest dietary driver of high TG)",
+ "Cold exposure (activates fat burning pathways)",
+ "Eat within daylight hours — no late-night eating"
+ ],
+ "foodForms": [
+ "Fatty fish (salmon, sardines, mackerel)"
+ ],
+ "forms": [
+ "High-EPA fish oil",
+ "Algal EPA"
+ ],
+ "label": "Omega-3 (Triglycerides)",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/18774613/"
+ ],
+ "formRefs": {
+ "High-EPA fish oil": "https://pubmed.ncbi.nlm.nih.gov/37264945/",
+ "Algal EPA": "https://pubmed.ncbi.nlm.nih.gov/25123060/"
+ }
+ },
+ "lipids.ldl": {
+ "freeActions": [
+ "Morning sunlight + daily outdoor movement",
+ "Reduce oxidative stress — seed oils, nnEMF, blue light at night all oxidize LDL",
+ "Cold exposure (improves lipid metabolism)"
+ ],
+ "foodForms": [
+ "Oats/soluble fiber",
+ "Cruciferous vegetables"
+ ],
+ "forms": [
+ "Berberine HCl — interacts with metformin, statins, and cyclosporine; consult physician",
+ "Plant sterols/stanols",
+ "Citrus bergamot"
+ ],
+ "label": "LDL support",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/23512497/"
+ ],
+ "formRefs": {
+ "Plant sterols/stanols": "https://pubmed.ncbi.nlm.nih.gov/24780090/",
+ "Citrus bergamot": "https://pubmed.ncbi.nlm.nih.gov/31670973/",
+ "Berberine HCl — interacts with metformin, statins, and cyclosporine; consult physician": "https://pubmed.ncbi.nlm.nih.gov/23512497/"
+ }
+ },
+ "thyroid.tsh": {
+ "foodForms": [
+ "Brazil nuts (2/day)",
+ "Sardines",
+ "Organ meats"
+ ],
+ "forms": [
+ "Selenomethionine",
+ "Selenium + Zinc combo"
+ ],
+ "label": "Selenium (Thyroid)",
+ "freeActions": [
+ "Morning sunlight within 30 min of waking",
+ "Cold exposure (stimulates thyroid activity)",
+ "Reduce nnEMF — WiFi off at night, phone away from thyroid"
+ ],
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/38243784/"
+ ],
+ "formRefs": {
+ "Selenomethionine": "https://pubmed.ncbi.nlm.nih.gov/38243784/",
+ "Selenium + Zinc combo": "https://pubmed.ncbi.nlm.nih.gov/25758370/"
+ }
+ },
+ "thyroid.ft3": {
+ "freeActions": [
+ "Morning sunlight (light drives thyroid hormone conversion)",
+ "Cold exposure (CT activates thyroid, increases T3)",
+ "Reduce nnEMF (non-native EMF disrupts thyroid)",
+ "Sleep 7-9h (T4→T3 conversion peaks during sleep)"
+ ],
+ "foodForms": [
+ "Brazil nuts + pumpkin seeds",
+ "Oysters"
+ ],
+ "forms": [
+ "Selenomethionine + Zinc picolinate",
+ "Ashwagandha (KSM-66) — may stimulate thyroid; avoid with hyperthyroidism or thyroid medication"
+ ],
+ "label": "T4→T3 conversion",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/25758370/"
+ ],
+ "formRefs": {
+ "Selenomethionine + Zinc picolinate": "https://pubmed.ncbi.nlm.nih.gov/30818086/",
+ "Ashwagandha (KSM-66) — may stimulate thyroid; avoid with hyperthyroidism or thyroid medication": "https://pubmed.ncbi.nlm.nih.gov/31517876/"
+ }
+ },
+ "hormones.testosterone": {
+ "freeActions": [
+ "Morning sunlight on skin within 30 min of waking (sets circadian T production)",
+ "Cold exposure — cold shower, ice bath, or cold water immersion",
+ "Heavy compound lifts (squat, deadlift, press)",
+ "Sleep 7-9h in a pitch-dark, cold room (below 19°C)",
+ "Reduce nnEMF — phone out of bedroom, WiFi off at night"
+ ],
+ "foodForms": [
+ "Oysters",
+ "Beef liver",
+ "Whole eggs (pasture-raised)",
+ "Pomegranate"
+ ],
+ "forms": [
+ "Tongkat Ali",
+ "Ashwagandha (KSM-66) — may stimulate thyroid; avoid with hyperthyroidism or thyroid medication",
+ "Boron"
+ ],
+ "label": "Testosterone support",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/36013514/"
+ ],
+ "formRefs": {
+ "Tongkat Ali": "https://pubmed.ncbi.nlm.nih.gov/36013514/",
+ "Boron": "https://pubmed.ncbi.nlm.nih.gov/21129941/",
+ "Ashwagandha (KSM-66) — may stimulate thyroid; avoid with hyperthyroidism or thyroid medication": "https://pubmed.ncbi.nlm.nih.gov/35873404/"
+ }
+ },
+ "hormones.shbg": {
+ "freeActions": [
+ "Morning sunlight (circadian rhythm regulates SHBG)",
+ "Cold exposure (acutely lowers SHBG)"
+ ],
+ "foodForms": [
+ "Boron-rich foods — raisins, prunes, avocado",
+ "Magnesium-rich foods — pumpkin seeds, dark chocolate",
+ "Zinc-rich foods — oysters, beef"
+ ],
+ "forms": [
+ "Boron (calcium fructoborate)",
+ "Stinging nettle root"
+ ],
+ "label": "SHBG",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/30037620/"
+ ],
+ "formRefs": {
+ "Boron (calcium fructoborate)": "https://pubmed.ncbi.nlm.nih.gov/30037620/",
+ "Stinging nettle root": "https://pubmed.ncbi.nlm.nih.gov/7700987/"
+ }
+ },
+ "hormones.dheaS": {
+ "freeActions": [
+ "Morning sunlight (light drives adrenal hormone production)",
+ "Sleep 7-9h in complete darkness (DHEA produced during deep sleep)",
+ "Cold exposure (stimulates adrenal function)",
+ "Reduce chronic stress (cortisol steals the same precursor)"
+ ],
+ "foodForms": [
+ "Healthy fats — egg yolks, avocado, olive oil (cholesterol is DHEA precursor)",
+ "Wild-caught salmon (omega-3 supports adrenal function)",
+ "Sweet potato and yams (diosgenin, a phyto-steroid precursor)"
+ ],
+ "forms": [
+ "7-Keto DHEA"
+ ],
+ "label": "DHEA (body makes)",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/36566478/"
+ ],
+ "formRefs": {
+ "7-Keto DHEA": "https://pubmed.ncbi.nlm.nih.gov/36566478/"
+ }
+ },
+ "hormones.estradiol": {
+ "freeActions": [
+ "Cold exposure (improves estrogen metabolism)",
+ "Reduce body fat (adipose tissue aromatizes T → estrogen)",
+ "Morning sunlight (circadian rhythm regulates sex hormones)",
+ "Reduce alcohol (impairs estrogen clearance)"
+ ],
+ "foodForms": [
+ "Cruciferous vegetables",
+ "Citrus fruits"
+ ],
+ "forms": [
+ "DIM",
+ "Calcium D-Glucarate",
+ "DIM + CDG combo"
+ ],
+ "label": "Estrogen metabolism",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/28560655/"
+ ],
+ "formRefs": {
+ "DIM": "https://pubmed.ncbi.nlm.nih.gov/28560655/",
+ "Calcium D-Glucarate": "https://pubmed.ncbi.nlm.nih.gov/12197785/",
+ "DIM + CDG combo": "https://pubmed.ncbi.nlm.nih.gov/36111381/"
+ }
+ },
+ "hormones.insulin": {
+ "freeActions": [
+ "Morning sunlight — sets circadian clock, improves insulin sensitivity",
+ "Walk 15 min after meals (most effective glucose intervention)",
+ "Cold exposure — cold activates GLUT4 transporters without insulin",
+ "Eat within daylight hours only (circadian-aligned eating)",
+ "Eat protein/fat before carbs (blunts glucose spike)"
+ ],
+ "foodForms": [
+ "Fatty fish (omega-3 improves insulin receptor sensitivity)",
+ "Avocado (monounsaturated fat improves insulin signaling)",
+ "Nuts and seeds (magnesium supports insulin sensitivity)",
+ "Fermented foods (gut microbiome modulates insulin response)"
+ ],
+ "forms": [
+ "Berberine HCl — interacts with metformin, statins, and cyclosporine; consult physician",
+ "Dihydroberberine — interacts with metformin, statins, and cyclosporine; consult physician",
+ "Chromium picolinate",
+ "Ceylon cinnamon extract"
+ ],
+ "label": "Insulin / glucose",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/34956436/"
+ ],
+ "formRefs": {
+ "Chromium picolinate": "https://pubmed.ncbi.nlm.nih.gov/32730903/",
+ "Ceylon cinnamon extract": "https://pubmed.ncbi.nlm.nih.gov/31425768/",
+ "Berberine HCl — interacts with metformin, statins, and cyclosporine; consult physician": "https://pubmed.ncbi.nlm.nih.gov/33981233/",
+ "Dihydroberberine — interacts with metformin, statins, and cyclosporine; consult physician": "https://pubmed.ncbi.nlm.nih.gov/35010998/"
+ }
+ },
+ "hormones.igf1": {
+ "freeActions": [
+ "Resistance training (strongest natural IGF-1 stimulus)",
+ "Sleep 7-9h in cold, dark room (GH/IGF-1 axis peaks during deep sleep)",
+ "Morning sunlight (circadian GH release)"
+ ],
+ "foodForms": [
+ "Adequate protein (1.6-2.2g/kg)"
+ ],
+ "forms": [
+ "Colostrum"
+ ],
+ "label": "IGF-1 (body makes)",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/9338422/"
+ ],
+ "formRefs": {
+ "Colostrum": "https://pubmed.ncbi.nlm.nih.gov/9338422/"
+ }
+ },
+ "biochemistry.glucose": {
+ "freeActions": [
+ "Morning sunlight — sets circadian clock, improves insulin sensitivity",
+ "Post-meal walks (blunts glucose spike)",
+ "Cold exposure — activates GLUT4 without insulin",
+ "Eat within daylight hours only",
+ "Resistance training"
+ ],
+ "foodForms": [
+ "Apple cider vinegar",
+ "Berries",
+ "Ceylon cinnamon",
+ "Fiber-rich meals"
+ ],
+ "forms": [
+ "Berberine HCl — interacts with metformin, statins, and cyclosporine; consult physician",
+ "Dihydroberberine — interacts with metformin, statins, and cyclosporine; consult physician",
+ "Chromium picolinate",
+ "Alpha Lipoic Acid"
+ ],
+ "label": "Glucose support",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/36467075/"
+ ],
+ "formRefs": {
+ "Chromium picolinate": "https://pubmed.ncbi.nlm.nih.gov/32730903/",
+ "Alpha Lipoic Acid": "https://pubmed.ncbi.nlm.nih.gov/37630823/",
+ "Berberine HCl — interacts with metformin, statins, and cyclosporine; consult physician": "https://pubmed.ncbi.nlm.nih.gov/33981233/",
+ "Dihydroberberine — interacts with metformin, statins, and cyclosporine; consult physician": "https://pubmed.ncbi.nlm.nih.gov/35010998/"
+ }
+ },
+ "biochemistry.ast": {
+ "freeActions": [
+ "Reduce/eliminate alcohol",
+ "Morning sunlight + grounding (supports liver detox pathways)",
+ "Cold exposure (reduces liver inflammation)",
+ "Avoid unnecessary medications (esp. NSAIDs, acetaminophen)"
+ ],
+ "foodForms": [
+ "Cruciferous vegetables",
+ "Garlic/onion (alliums)",
+ "Pasture-raised eggs"
+ ],
+ "forms": [
+ "NAC (N-Acetyl Cysteine)",
+ "Milk Thistle (Silymarin)",
+ "TUDCA"
+ ],
+ "label": "Liver support",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/38313355/"
+ ],
+ "formRefs": {
+ "NAC (N-Acetyl Cysteine)": "https://pubmed.ncbi.nlm.nih.gov/34912495/",
+ "Milk Thistle (Silymarin)": "https://pubmed.ncbi.nlm.nih.gov/38579127/",
+ "TUDCA": "https://pubmed.ncbi.nlm.nih.gov/23592128/"
+ }
+ },
+ "biochemistry.ggt": {
+ "freeActions": [
+ "Eliminate alcohol (GGT is the most sensitive alcohol marker)",
+ "Morning sunlight + grounding (glutathione recycling is light-dependent)",
+ "Cold exposure (upregulates glutathione synthesis)"
+ ],
+ "foodForms": [
+ "Cruciferous vegetables (broccoli, cauliflower, kale)",
+ "Garlic and onions (alliums)",
+ "Pasture-raised eggs",
+ "Avocado"
+ ],
+ "forms": [
+ "NAC",
+ "Milk Thistle"
+ ],
+ "label": "Glutathione / GGT",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/32726657/"
+ ],
+ "formRefs": {
+ "NAC": "https://pubmed.ncbi.nlm.nih.gov/33654365/",
+ "Milk Thistle": "https://pubmed.ncbi.nlm.nih.gov/38021897/"
+ }
+ },
+ "biochemistry.uricAcid": {
+ "freeActions": [
+ "Hydrate with spring water (dilutes uric acid, aids excretion)",
+ "Ground barefoot (electrons help neutralize uric acid crystals)",
+ "Reduce fructose (biggest dietary driver of uric acid)"
+ ],
+ "foodForms": [
+ "Tart cherries/juice",
+ "Vitamin C foods (bell pepper, citrus, kiwi)"
+ ],
+ "forms": [
+ "Vitamin C",
+ "Tart cherry extract",
+ "Quercetin"
+ ],
+ "label": "Uric acid",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/21671418/"
+ ],
+ "formRefs": {
+ "Vitamin C": "https://pubmed.ncbi.nlm.nih.gov/21671418/",
+ "Tart cherry extract": "https://pubmed.ncbi.nlm.nih.gov/31885677/",
+ "Quercetin": "https://pubmed.ncbi.nlm.nih.gov/26785820/"
+ }
+ },
+ "biochemistry.alt": {
+ "freeActions": [
+ "Eliminate or strictly limit alcohol (single biggest modifiable driver of elevated ALT)",
+ "Morning sunlight + grounding (supports hepatic glutathione recycling — light-dependent pathway)",
+ "Lose visceral fat — even 5-7% weight loss significantly reduces ALT in fatty liver (PMID 29683979)",
+ "Sleep 7-9h in complete darkness (sleep deprivation raises ALT up to 58% — PMID 1478242)",
+ "Avoid unnecessary hepatotoxic drugs (acetaminophen, NSAIDs, statins — check with physician)"
+ ],
+ "foodForms": [
+ "Coffee (2-3 cups/day — dose-dependent ALT reduction, PMID 15633120)",
+ "Cruciferous vegetables (sulforaphane upregulates phase II liver detox enzymes)",
+ "Garlic and onions (allicin supports glutathione synthesis)",
+ "Beets (betaine supports liver methylation and fat metabolism)"
+ ],
+ "forms": [
+ "NAC (N-Acetyl Cysteine)",
+ "Milk Thistle (Silymarin)",
+ "TUDCA",
+ "Alpha Lipoic Acid"
+ ],
+ "label": "Liver support (ALT)",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/38021897/"
+ ],
+ "formRefs": {
+ "NAC (N-Acetyl Cysteine)": "https://pubmed.ncbi.nlm.nih.gov/34912495/",
+ "Milk Thistle (Silymarin)": "https://pubmed.ncbi.nlm.nih.gov/38579127/",
+ "TUDCA": "https://pubmed.ncbi.nlm.nih.gov/23592128/",
+ "Alpha Lipoic Acid": "https://pubmed.ncbi.nlm.nih.gov/37630823/"
+ }
+ },
+ "biochemistry.ldh": {
+ "freeActions": [
+ "Adequate recovery between intense training sessions (LDH peaks 24-72h post-exercise, PMID 28804100)",
+ "Sleep 7-9h (tissue repair and LDH clearance happen during deep sleep)",
+ "Cold water immersion post-exercise (reduces exercise-induced muscle damage markers)",
+ "Grounding barefoot after training (anti-inflammatory electron transfer reduces tissue inflammation)"
+ ],
+ "foodForms": [
+ "Tart cherry juice (260ml/day — reduces muscle damage markers and inflammation, meta-analysis PMC 11918606)",
+ "Fatty fish (omega-3 reduces exercise-induced muscle damage with long-term intake)",
+ "Turmeric with black pepper (curcumin reduces LDH post-exercise, PMID 34584659)",
+ "Berries (anthocyanins reduce oxidative muscle damage)"
+ ],
+ "forms": [
+ "Curcumin (liposomal)",
+ "Omega-3 (high-EPA)",
+ "Tart cherry extract",
+ "CoQ10"
+ ],
+ "label": "Recovery / LDH",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/33174301/"
+ ],
+ "formRefs": {
+ "Curcumin (liposomal)": "https://pubmed.ncbi.nlm.nih.gov/33174301/",
+ "Omega-3 (high-EPA)": "https://pubmed.ncbi.nlm.nih.gov/37264945/",
+ "Tart cherry extract": "https://pubmed.ncbi.nlm.nih.gov/31885677/",
+ "CoQ10": "https://pubmed.ncbi.nlm.nih.gov/38479900/"
+ }
+ },
+ "biochemistry.bilirubinTotal": {
+ "freeActions": [
+ "Stay well hydrated (dehydration concentrates bilirubin)",
+ "Don't skip meals — fasting significantly raises unconjugated bilirubin (Gilbert syndrome trigger)",
+ "Morning sunlight (phototherapy breaks down bilirubin — the same mechanism used in neonatal jaundice)",
+ "Moderate exercise (supports healthy RBC turnover and liver conjugation)"
+ ],
+ "foodForms": [
+ "Cruciferous vegetables (support liver glucuronidation — the conjugation pathway for bilirubin clearance)",
+ "Beets and bitter greens (stimulate bile flow, support bilirubin excretion)",
+ "Turmeric (curcumin supports bile production and liver function)",
+ "Lemon water (citric acid supports liver detox pathways)"
+ ],
+ "forms": [
+ "Milk Thistle (Silymarin)",
+ "TUDCA",
+ "NAC"
+ ],
+ "label": "Bilirubin metabolism",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/28785154/"
+ ],
+ "formRefs": {
+ "Milk Thistle (Silymarin)": "https://pubmed.ncbi.nlm.nih.gov/38021897/",
+ "TUDCA": "https://pubmed.ncbi.nlm.nih.gov/8674405/",
+ "NAC": "https://pubmed.ncbi.nlm.nih.gov/33654365/"
+ }
+ },
+ "biochemistry.creatinine": {
+ "freeActions": [
+ "Stay well hydrated with spring water (adequate hydration supports renal filtration — GFR declines with dehydration)",
+ "Sleep 7-9h (circadian disruption directly damages kidney function — short sleep RR 1.63 for CKD, PMC 4868793)",
+ "Moderate protein intake (excess protein increases intraglomerular pressure and BUN/creatinine)",
+ "Regular aerobic exercise (improves renal blood flow — lifestyle interventions improve creatinine, PMC 10205767)",
+ "Reduce nnEMF and environmental toxin exposure (oxidative stress impairs nephron function)"
+ ],
+ "foodForms": [
+ "Berries and dark leafy greens (antioxidants protect nephrons from oxidative damage)",
+ "Fatty fish (omega-3 reduces renal inflammation and improves BUN/creatinine, PMC 12206260)",
+ "Celery and cucumber (natural diuretics, support hydration)",
+ "Garlic (allicin has renal protective antioxidant effects)"
+ ],
+ "forms": [
+ "Omega-3 (EPA/DHA)",
+ "CoQ10",
+ "Astragalus root",
+ "NAC"
+ ],
+ "label": "Kidney support (creatinine)",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/28226034/"
+ ],
+ "formRefs": {
+ "Omega-3 (EPA/DHA)": "https://pubmed.ncbi.nlm.nih.gov/37264945/",
+ "CoQ10": "https://pubmed.ncbi.nlm.nih.gov/37159264/",
+ "Astragalus root": "https://pubmed.ncbi.nlm.nih.gov/35300298/",
+ "NAC": "https://pubmed.ncbi.nlm.nih.gov/33654365/"
+ }
+ },
+ "biochemistry.urea": {
+ "freeActions": [
+ "Hydrate adequately — urea excretion requires 40-60ml water per gram urea nitrogen (dehydration is the #1 cause of elevated BUN)",
+ "Moderate protein intake if consistently elevated (high protein increases urea production proportionally)",
+ "Morning sunlight + circadian alignment (kidney filtration follows circadian rhythm)",
+ "Regular moderate exercise (improves renal blood flow and filtration)"
+ ],
+ "foodForms": [
+ "Spring water throughout the day (proper hydration is the single most important dietary factor)",
+ "Watermelon, cucumber, celery (high water content + natural diuretic support)",
+ "Berries (antioxidants protect kidney filtration capacity)",
+ "Reduce processed/cured meats (concentrated protein + sodium burden on kidneys)"
+ ],
+ "forms": [
+ "Omega-3 (EPA/DHA)",
+ "Probiotics",
+ "CoQ10"
+ ],
+ "label": "Kidney / hydration (BUN)",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/30905498/"
+ ],
+ "formRefs": {
+ "Omega-3 (EPA/DHA)": "https://pubmed.ncbi.nlm.nih.gov/37264945/",
+ "Probiotics": "https://pubmed.ncbi.nlm.nih.gov/20721651/",
+ "CoQ10": "https://pubmed.ncbi.nlm.nih.gov/37159264/"
+ }
+ },
+ "diabetes.hba1c": {
+ "freeActions": [
+ "Morning sunlight within 30 min of waking (sets circadian insulin sensitivity — glucose tolerance is highest in the morning)",
+ "Post-meal walks 15-30 min (single most effective acute glucose intervention — blunts postprandial spikes that drive HbA1c)",
+ "Cold exposure (cold activates GLUT4 transporters independent of insulin, activates brown fat glucose uptake)",
+ "Time-restricted eating aligned with daylight (TRE + exercise reduced HbA1c in RCT, PMID 36198292)",
+ "Resistance training 2-3x/week (structured exercise reduces HbA1c by 0.59%, meta-analysis)"
+ ],
+ "foodForms": [
+ "Apple cider vinegar before meals (acetic acid improves postprandial glucose response)",
+ "Fiber-rich meals — eat protein and fat before carbs (blunts glucose spike that glycates hemoglobin)",
+ "Berries (low glycemic, polyphenols improve insulin sensitivity)",
+ "Ceylon cinnamon (modest HbA1c reduction in meta-analysis, SMD -0.26)"
+ ],
+ "forms": [
+ "Berberine HCl — interacts with metformin, statins, and cyclosporine; consult physician",
+ "Dihydroberberine — interacts with metformin, statins, and cyclosporine; consult physician",
+ "Chromium picolinate",
+ "Alpha Lipoic Acid"
+ ],
+ "label": "HbA1c / long-term glucose",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/33981233/"
+ ],
+ "formRefs": {
+ "Chromium picolinate": "https://pubmed.ncbi.nlm.nih.gov/32730903/",
+ "Alpha Lipoic Acid": "https://pubmed.ncbi.nlm.nih.gov/37630823/",
+ "Berberine HCl — interacts with metformin, statins, and cyclosporine; consult physician": "https://pubmed.ncbi.nlm.nih.gov/33981233/",
+ "Dihydroberberine — interacts with metformin, statins, and cyclosporine; consult physician": "https://pubmed.ncbi.nlm.nih.gov/35010998/"
+ }
+ },
+ "hematology.hemoglobin": {
+ "freeActions": [
+ "Morning sunlight (light drives hepcidin regulation — the master iron-recycling hormone)",
+ "Cook in cast iron cookware (leaches bioavailable iron — meaningful contribution, especially for plant-based diets)",
+ "Pair iron-rich foods with vitamin C foods at the same meal (ascorbic acid is the strongest enhancer of non-heme iron absorption)",
+ "Avoid tea, coffee, and calcium supplements with iron-rich meals (polyphenols and calcium inhibit both heme and non-heme iron absorption)",
+ "Regular exercise (stimulates erythropoiesis — but avoid overtraining which causes hemolysis)"
+ ],
+ "foodForms": [
+ "Beef/lamb liver (most bioavailable heme iron source)",
+ "Red meat + organ meats (heme iron absorbed 15-35% vs 2-20% for non-heme)",
+ "Sardines and dark poultry (heme iron + B12 for erythropoiesis)",
+ "Dark leafy greens + bell pepper (non-heme iron + vitamin C for maximum absorption)"
+ ],
+ "forms": [
+ "Iron Bisglycinate (only if deficient)",
+ "Heme iron polypeptide (only if deficient)",
+ "Lactoferrin + iron (only if deficient)",
+ "B12 + Folate combo"
+ ],
+ "label": "Hemoglobin / iron",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/36728680/"
+ ],
+ "formRefs": {
+ "Iron Bisglycinate (only if deficient)": "https://pubmed.ncbi.nlm.nih.gov/36728680/",
+ "Heme iron polypeptide (only if deficient)": "https://pubmed.ncbi.nlm.nih.gov/23514036/",
+ "Lactoferrin + iron (only if deficient)": "https://pubmed.ncbi.nlm.nih.gov/35276902/",
+ "B12 + Folate combo": "https://pubmed.ncbi.nlm.nih.gov/28223907/"
+ }
+ },
+ "hormones.freeTestosterone": {
+ "freeActions": [
+ "Morning sunlight on skin within 30 min of waking (UV triggers pregnenolone synthesis, precursor to all sex hormones)",
+ "Heavy compound lifts — squat, deadlift, press (acute T spike + chronic SHBG reduction with resistance training)",
+ "Cold exposure — cold water immersion raises LH and free T; cold also lowers SHBG acutely",
+ "Sleep 7-9h in pitch-dark cold room (free T peaks during deep sleep; sleep debt lowers it within days)",
+ "Reduce body fat to 12-18% (adipose aromatase converts T to estrogen and raises SHBG)"
+ ],
+ "foodForms": [
+ "Oysters (zinc inhibits aromatase, lowers SHBG)",
+ "Whole eggs, pasture-raised (cholesterol is the direct precursor to testosterone)",
+ "Cruciferous vegetables (DIM metabolites lower estrogen, indirectly freeing more T)",
+ "Pomegranate (reduces cortisol ~12%, cortisol competes with T for receptors)"
+ ],
+ "forms": [
+ "Boron",
+ "Tongkat Ali",
+ "Stinging Nettle Root",
+ "Magnesium"
+ ],
+ "label": "Free Testosterone",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/21129941/"
+ ],
+ "formRefs": {
+ "Boron": "https://pubmed.ncbi.nlm.nih.gov/21129941/",
+ "Tongkat Ali": "https://pubmed.ncbi.nlm.nih.gov/36013514/",
+ "Stinging Nettle Root": "https://pubmed.ncbi.nlm.nih.gov/7700987/",
+ "Magnesium": "https://pubmed.ncbi.nlm.nih.gov/34111673/"
+ }
+ },
+ "thyroid.ft4": {
+ "freeActions": [
+ "Morning sunlight (light drives thyroid hormone production; TSH has a strong circadian rhythm set by light)",
+ "Cold exposure (activates thyroid — cold increases TSH and T4 output to drive thermogenesis)",
+ "Reduce nnEMF exposure — phone away from neck/thyroid, WiFi off at night (thyroid is radiation-sensitive; RF-EMF associated with altered TSH/FT4)",
+ "Sleep 7-9h in complete darkness (thyroid hormone production peaks during deep sleep)",
+ "Avoid fluoride and chlorine in water (displace iodine from the thyroid; use filtered water)"
+ ],
+ "foodForms": [
+ "Seaweed — kelp, dulse, nori (richest natural iodine source; T4 = thyronine + 4 iodine atoms)",
+ "Brazil nuts (2/day — selenium required for deiodinase enzymes that activate T4)",
+ "Oysters and pumpkin seeds (zinc needed for TSH receptor function and T4 synthesis)"
+ ],
+ "forms": [
+ "Selenomethionine",
+ "Zinc picolinate",
+ "Iodine — only if deficient AND no autoimmune thyroid disease; excess can cause thyroid crisis"
+ ],
+ "label": "Free T4 (Thyroid)",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/19403637/"
+ ],
+ "formRefs": {
+ "Selenomethionine": "https://pubmed.ncbi.nlm.nih.gov/38243784/",
+ "Zinc picolinate": "https://pubmed.ncbi.nlm.nih.gov/3630857/",
+ "Iodine — only if deficient AND no autoimmune thyroid disease; excess can cause thyroid crisis": "https://pubmed.ncbi.nlm.nih.gov/24088547/"
+ }
+ },
+ "proteins.albumin": {
+ "freeActions": [
+ "Morning sunlight + outdoor movement (light supports liver protein synthesis; exercise increases albumin production)",
+ "Sleep 7-9h (liver albumin synthesis peaks during rest; sleep deprivation impairs hepatic protein production)",
+ "Reduce chronic inflammation (inflammation diverts liver to acute-phase proteins at albumin's expense — albumin is a negative acute-phase reactant)",
+ "Stay well-hydrated (dehydration concentrates albumin artificially; chronic dehydration stresses kidneys)"
+ ],
+ "foodForms": [
+ "Pasture-raised eggs (complete amino acid profile, highly bioavailable protein for liver synthesis)",
+ "Bone broth (glycine and proline support liver function and protein synthesis)",
+ "Grass-fed beef and organ meats (complete protein with B vitamins for liver support)",
+ "Wild-caught fish (easily digestible complete protein)"
+ ],
+ "forms": [
+ "Collagen peptides",
+ "NAC",
+ "Digestive enzymes / Betaine HCl"
+ ],
+ "label": "Albumin (protein status)",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/35187864/"
+ ],
+ "formRefs": {
+ "Collagen peptides": "https://pubmed.ncbi.nlm.nih.gov/34491424/",
+ "NAC": "https://pubmed.ncbi.nlm.nih.gov/33654365/",
+ "Digestive enzymes / Betaine HCl": "https://pubmed.ncbi.nlm.nih.gov/37976892/"
+ }
+ },
+ "proteins.totalProtein": {
+ "freeActions": [
+ "Eat adequate protein — 1.6-2.2g/kg bodyweight (most common cause of low total protein is insufficient intake)",
+ "Morning sunlight (supports circadian liver function; liver produces albumin, the largest protein fraction)",
+ "Resistance training (stimulates muscle protein synthesis, upregulates whole-body protein turnover)",
+ "Address gut health — chew thoroughly, eat slowly, manage stress before meals (malabsorption is a hidden cause)"
+ ],
+ "foodForms": [
+ "Pasture-raised eggs (highest biological value protein — near 100% utilization)",
+ "Grass-fed beef and organ meats (complete amino acid profile with cofactors)",
+ "Wild-caught fish (easily digestible complete protein)",
+ "Bone broth (collagen amino acids plus minerals; supports gut lining for better absorption)"
+ ],
+ "forms": [
+ "Digestive enzymes + Betaine HCl",
+ "Collagen peptides",
+ "L-Glutamine"
+ ],
+ "label": "Total Protein",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/28698222/"
+ ],
+ "formRefs": {
+ "Digestive enzymes + Betaine HCl": "https://pubmed.ncbi.nlm.nih.gov/37976892/",
+ "Collagen peptides": "https://pubmed.ncbi.nlm.nih.gov/34491424/",
+ "L-Glutamine": "https://pubmed.ncbi.nlm.nih.gov/39397201/"
+ }
+ },
+ "lipids.cholesterol": {
+ "freeActions": [
+ "Morning sunlight — UVB converts 7-dehydrocholesterol to vitamin D (a primary cholesterol utilization pathway; low sun = less cholesterol consumed = higher serum levels)",
+ "Cold exposure (activates brown fat and bile acid metabolism, both consume cholesterol)",
+ "Regular outdoor movement (exercise raises HDL and shifts LDL to large buoyant pattern)",
+ "Reduce seed oils and ultra-processed food (oxidized LDL, not total cholesterol, drives atherosclerosis)"
+ ],
+ "foodForms": [
+ "Fatty fish — salmon, sardines, mackerel (omega-3s improve the HDL fraction within total cholesterol)",
+ "Oats and soluble fiber (bind bile acids, forcing liver to use cholesterol to make more)",
+ "Cruciferous vegetables (support liver bile and estrogen metabolism, both linked to cholesterol clearance)"
+ ],
+ "forms": [
+ "Citrus Bergamot",
+ "Plant sterols/stanols",
+ "Berberine HCl — interacts with metformin, statins, and cyclosporine; consult physician"
+ ],
+ "label": "Total Cholesterol",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/31670973/"
+ ],
+ "formRefs": {
+ "Citrus Bergamot": "https://pubmed.ncbi.nlm.nih.gov/31670973/",
+ "Plant sterols/stanols": "https://pubmed.ncbi.nlm.nih.gov/24780090/",
+ "Berberine HCl — interacts with metformin, statins, and cyclosporine; consult physician": "https://pubmed.ncbi.nlm.nih.gov/23512497/"
+ }
+ },
+ "hormones.progesterone": {
+ "freeActions": [
+ "Morning sunlight — light drives the HPG axis; progesterone production requires proper circadian signaling",
+ "Sleep 7-9h in complete darkness (melatonin and progesterone are synergistic; light at night impairs both)",
+ "Reduce chronic stress (cortisol and progesterone share pregnenolone precursor — chronic stress causes 'pregnenolone steal')",
+ "Cold exposure (reduces inflammation and cortisol, freeing up the progesterone pathway)",
+ "Avoid xenoestrogens — plastics, BPA, parabens (environmental estrogens disrupt estrogen-progesterone balance)"
+ ],
+ "foodForms": [
+ "Zinc-rich foods — oysters, pumpkin seeds (zinc required for corpus luteum to produce progesterone)",
+ "Vitamin B6-rich foods — poultry, pistachios, sunflower seeds (B6 supports corpus luteum function)",
+ "Vitamin C-rich foods — bell peppers, kiwi, citrus (raised progesterone in luteal phase in clinical studies)",
+ "Healthy fats — avocado, olive oil, egg yolks (cholesterol is the raw material for all steroid hormones)"
+ ],
+ "forms": [
+ "Vitex / Chasteberry — may reduce hormonal contraceptive efficacy",
+ "Vitamin B6 (P5P)",
+ "Vitamin C",
+ "Magnesium Glycinate"
+ ],
+ "label": "Progesterone",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/23136064/"
+ ],
+ "formRefs": {
+ "Vitamin B6 (P5P)": "https://pubmed.ncbi.nlm.nih.gov/6684167/",
+ "Vitamin C": "https://pubmed.ncbi.nlm.nih.gov/15934094/",
+ "Magnesium Glycinate": "https://pubmed.ncbi.nlm.nih.gov/7815675/",
+ "Vitex / Chasteberry — may reduce hormonal contraceptive efficacy": "https://pubmed.ncbi.nlm.nih.gov/23136064/"
+ }
+ },
+ "hematology.wbc": {
+ "freeActions": [
+ "Morning sunlight (sets circadian immune rhythm; WBC count has strong diurnal variation driven by cortisol and melatonin)",
+ "Cold exposure — brief cold stress acutely mobilizes WBC, especially neutrophils and lymphocytes",
+ "Ground barefoot on earth (earthing reduces chronic inflammation markers, helping normalize elevated WBC)",
+ "Sleep 7-9h in complete darkness (sleep deprivation raises WBC via inflammatory signaling)",
+ "Regular moderate exercise — walking, swimming, hiking (intense overtraining suppresses WBC; moderate optimizes it)"
+ ],
+ "foodForms": [
+ "Garlic (allicin stimulates leukocyte activity and modulates WBC production)",
+ "Citrus fruits and bell peppers (vitamin C supports WBC production and function)",
+ "Mushrooms — shiitake, maitake, reishi (beta-glucans activate innate immune cells)",
+ "Bone broth (glycine and minerals support bone marrow, where WBCs are produced)"
+ ],
+ "forms": [
+ "Vitamin C",
+ "Vitamin D3",
+ "Zinc picolinate",
+ "Beta-Glucan"
+ ],
+ "label": "WBC (immune function)",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/29099763/"
+ ],
+ "formRefs": {
+ "Vitamin C": "https://pubmed.ncbi.nlm.nih.gov/15934094/",
+ "Vitamin D3": "https://pubmed.ncbi.nlm.nih.gov/32972636/",
+ "Zinc picolinate": "https://pubmed.ncbi.nlm.nih.gov/3630857/",
+ "Beta-Glucan": "https://pubmed.ncbi.nlm.nih.gov/25081694/"
+ }
+ },
+ "proteins.hsCRP": {
+ "freeActions": [
+ "Morning sunlight (sets anti-inflammatory circadian rhythm)",
+ "Cold thermogenesis — cold is a potent anti-inflammatory",
+ "Ground barefoot on earth 15-30 min (electrons neutralize free radicals)",
+ "Sleep 7-9h in complete darkness (sleep deprivation raises CRP)",
+ "Reduce seed oils and ultra-processed food"
+ ],
+ "foodForms": [
+ "Fatty fish",
+ "Turmeric + black pepper",
+ "Ginger",
+ "Dark leafy greens"
+ ],
+ "forms": [
+ "High-EPA fish oil",
+ "Curcumin (liposomal)",
+ "NAC",
+ "SPMs"
+ ],
+ "label": "Inflammation (hs-CRP)",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/35914448/"
+ ],
+ "formRefs": {
+ "High-EPA fish oil": "https://pubmed.ncbi.nlm.nih.gov/37264945/",
+ "Curcumin (liposomal)": "https://pubmed.ncbi.nlm.nih.gov/36804260/",
+ "NAC": "https://pubmed.ncbi.nlm.nih.gov/33654365/",
+ "SPMs": "https://pubmed.ncbi.nlm.nih.gov/28002074/"
+ }
+ },
+ "vitamins.vitaminB12": {
+ "freeActions": [
+ "Morning sunlight (supports methylation and B12 utilization pathways)"
+ ],
+ "foodForms": [
+ "Beef/lamb liver",
+ "Sardines",
+ "Wild salmon",
+ "Pasture-raised eggs"
+ ],
+ "forms": [
+ "Methylcobalamin (sublingual)",
+ "Hydroxocobalamin",
+ "Adenosylcobalamin"
+ ],
+ "label": "Vitamin B12",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/33809274/"
+ ],
+ "formRefs": {
+ "Methylcobalamin (sublingual)": "https://pubmed.ncbi.nlm.nih.gov/34871525/",
+ "Hydroxocobalamin": "https://pubmed.ncbi.nlm.nih.gov/3604755/",
+ "Adenosylcobalamin": "https://pubmed.ncbi.nlm.nih.gov/28223907/"
+ }
+ },
+ "vitamins.folate": {
+ "freeActions": [
+ "Morning sunlight (supports folate-dependent methylation)",
+ "Reduce nnEMF (oxidative stress depletes folate)"
+ ],
+ "foodForms": [
+ "Dark leafy greens (spinach, kale)",
+ "Beef liver",
+ "Asparagus",
+ "Legumes (lentils, chickpeas)"
+ ],
+ "forms": [
+ "5-MTHF (Methylfolate)",
+ "Folinic acid (leucovorin)",
+ "5-MTHF + B12 combo"
+ ],
+ "label": "Folate",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/34794190/"
+ ],
+ "formRefs": {
+ "5-MTHF (Methylfolate)": "https://pubmed.ncbi.nlm.nih.gov/34794190/",
+ "Folinic acid (leucovorin)": "https://pubmed.ncbi.nlm.nih.gov/34834493/",
+ "5-MTHF + B12 combo": "https://pubmed.ncbi.nlm.nih.gov/29498933/"
+ }
+ },
+ "coagulation.homocysteine": {
+ "foodForms": [
+ "Beef liver",
+ "Dark leafy greens (folate)",
+ "Eggs (choline)",
+ "Beets (betaine)"
+ ],
+ "forms": [
+ "B12 + Folate + B6 (P5P)",
+ "TMG (Betaine)",
+ "Riboflavin (B2)"
+ ],
+ "label": "Homocysteine / methylation",
+ "freeActions": [
+ "Morning sunlight (supports methylation pathways)",
+ "Reduce nnEMF (oxidative stress depletes B vitamins)"
+ ],
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/11339443/"
+ ],
+ "formRefs": {
+ "B12 + Folate + B6 (P5P)": "https://pubmed.ncbi.nlm.nih.gov/11339443/",
+ "TMG (Betaine)": "https://pubmed.ncbi.nlm.nih.gov/14652361/",
+ "Riboflavin (B2)": "https://pubmed.ncbi.nlm.nih.gov/16380544/"
+ }
+ },
+ "hematology.mcv": {
+ "foodForms": [
+ "B12 foods (liver, sardines)",
+ "Folate foods (leafy greens, legumes)"
+ ],
+ "forms": [
+ "Methylcobalamin sublingual",
+ "5-MTHF (Methylfolate)",
+ "B12 + Folate combo"
+ ],
+ "label": "MCV (macrocytic)",
+ "freeActions": [
+ "Morning sunlight (supports B12 and folate metabolism)"
+ ],
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/19202968/"
+ ],
+ "formRefs": {
+ "Methylcobalamin sublingual": "https://pubmed.ncbi.nlm.nih.gov/34871525/",
+ "5-MTHF (Methylfolate)": "https://pubmed.ncbi.nlm.nih.gov/34794190/",
+ "B12 + Folate combo": "https://pubmed.ncbi.nlm.nih.gov/28223907/"
+ }
+ },
+ "hematology.rdwcv": {
+ "freeActions": [
+ "Morning sunlight (supports healthy red blood cell production and iron recycling)"
+ ],
+ "foodForms": [
+ "Beef liver (richest source of B12, folate, and heme iron — all RDW drivers)",
+ "Dark leafy greens — spinach, kale (folate + non-heme iron)",
+ "Sardines (B12 + heme iron in one food)"
+ ],
+ "forms": [
+ "Iron Bisglycinate (only if deficient)",
+ "B12 + Folate",
+ "Iron + B12 + Folate combo (only if deficient)"
+ ],
+ "label": "RDW-CV (red cell variation)",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/23639779/"
+ ],
+ "formRefs": {
+ "Iron Bisglycinate (only if deficient)": "https://pubmed.ncbi.nlm.nih.gov/36728680/",
+ "B12 + Folate": "https://pubmed.ncbi.nlm.nih.gov/28223907/",
+ "Iron + B12 + Folate combo (only if deficient)": "https://pubmed.ncbi.nlm.nih.gov/36728680/"
+ }
+ },
+ "fattyAcids.omega3Index": {
+ "foodForms": [
+ "Wild salmon",
+ "Sardines",
+ "Mackerel",
+ "Anchovies"
+ ],
+ "forms": [
+ "Triglyceride-form fish oil",
+ "High-EPA concentrate",
+ "High-DHA concentrate",
+ "Algal DHA/EPA"
+ ],
+ "label": "Omega-3 Index",
+ "freeActions": [
+ "Eat seafood 3-5x/week — DHA from fish is fundamentally different from fish oil pills",
+ "Morning sunlight (DHA in cell membranes converts photons to DC electric current)",
+ "Cold exposure (cold activates DHA-rich brown fat)"
+ ],
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/36742439/"
+ ],
+ "formRefs": {
+ "Triglyceride-form fish oil": "https://pubmed.ncbi.nlm.nih.gov/21063431/",
+ "High-EPA concentrate": "https://pubmed.ncbi.nlm.nih.gov/31422671/",
+ "High-DHA concentrate": "https://pubmed.ncbi.nlm.nih.gov/32060571/",
+ "Algal DHA/EPA": "https://pubmed.ncbi.nlm.nih.gov/28417511/"
+ }
+ },
+ "boneMetabolism.osteocalcin": {
+ "freeActions": [
+ "Weight-bearing exercise (walking, running, lifting — stimulates osteoblasts)"
+ ],
+ "foodForms": [
+ "Natto",
+ "Hard aged cheese (Gouda)",
+ "Pasture-raised egg yolks",
+ "Grass-fed butter/ghee"
+ ],
+ "forms": [
+ "K2 MK-7",
+ "K2 MK-4 (high-dose)",
+ "D3 + K2 combo"
+ ],
+ "label": "Vitamin K2 (bone)",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/26875489/"
+ ],
+ "formRefs": {
+ "K2 MK-7": "https://pubmed.ncbi.nlm.nih.gov/26875489/",
+ "K2 MK-4 (high-dose)": "https://pubmed.ncbi.nlm.nih.gov/17287908/",
+ "D3 + K2 combo": "https://pubmed.ncbi.nlm.nih.gov/32219282/"
+ }
+ },
+ "calculatedRatios.tgHdlRatio": {
+ "freeActions": [
+ "Cut sugar/refined carbs + cold exposure (addresses both sides)",
+ "Outdoor exercise in sunlight",
+ "Circadian-aligned eating — no food after sunset"
+ ],
+ "foodForms": [
+ "Fatty fish + reduce refined carbs"
+ ],
+ "forms": [
+ "High-EPA fish oil + Berberine",
+ "Omega-3 alone",
+ "Berberine alone"
+ ],
+ "label": "TG/HDL ratio",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/37264945/"
+ ],
+ "formRefs": {
+ "High-EPA fish oil + Berberine": "https://pubmed.ncbi.nlm.nih.gov/37264945/",
+ "Omega-3 alone": "https://pubmed.ncbi.nlm.nih.gov/18774613/",
+ "Berberine alone": "https://pubmed.ncbi.nlm.nih.gov/30466986/"
+ }
+ },
+ "calculatedRatios.copperZincRatio": {
+ "foodForms": [
+ "Oysters (balanced Cu+Zn)",
+ "Pumpkin seeds + dark chocolate (zinc-dominant)"
+ ],
+ "forms": [
+ "Zinc picolinate"
+ ],
+ "label": "Cu/Zn ratio",
+ "freeActions": [
+ "Morning sunlight (copper enzymes are light-activated)",
+ "Reduce nnEMF (zinc depleted by EMF-driven oxidative stress)"
+ ],
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/23289009/"
+ ],
+ "formRefs": {
+ "Zinc picolinate": "https://pubmed.ncbi.nlm.nih.gov/3630857/"
+ }
+ },
+ "calculatedRatios.nlr": {
+ "freeActions": [
+ "Morning sunlight (sets anti-inflammatory circadian rhythm)",
+ "Cold thermogenesis — cold reduces systemic inflammation",
+ "Ground barefoot on earth 15-30 min",
+ "Sleep 7-9h in complete darkness",
+ "Reduce seed oils and ultra-processed food"
+ ],
+ "foodForms": [
+ "Garlic (modulates neutrophil-lymphocyte balance)",
+ "Mushrooms — shiitake, reishi (beta-glucans boost lymphocyte activity)",
+ "Fermented foods — sauerkraut, kefir (gut microbiome drives immune cell ratios)",
+ "Berries (polyphenols reduce neutrophil activation)"
+ ],
+ "forms": [
+ "Omega-3 (high-EPA)",
+ "Curcumin (liposomal)",
+ "Vitamin D3"
+ ],
+ "label": "NLR (inflammation)",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/35033882/"
+ ],
+ "formRefs": {
+ "Omega-3 (high-EPA)": "https://pubmed.ncbi.nlm.nih.gov/37264945/",
+ "Curcumin (liposomal)": "https://pubmed.ncbi.nlm.nih.gov/36804260/",
+ "Vitamin D3": "https://pubmed.ncbi.nlm.nih.gov/32972636/"
+ }
+ },
+ "light.blueBlockers": {
+ "freeActions": [
+ "After sunset: candles, firelight, or dim incandescent bulbs only",
+ "No screens 1-2h before bed — or use blue-blocking glasses as compromise",
+ "Remove/cover all LED standby lights in bedroom"
+ ],
+ "card": "Light & Circadian",
+ "forms": [
+ "Blue light glasses (evening/red)",
+ "Blue light glasses (daytime/clear)",
+ "Red/amber book light"
+ ],
+ "label": "Blue light blocking",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/20030543/"
+ ],
+ "formRefs": {
+ "Blue light glasses (evening/red)": "https://pubmed.ncbi.nlm.nih.gov/20030543/",
+ "Blue light glasses (daytime/clear)": "https://pubmed.ncbi.nlm.nih.gov/37593770/",
+ "Red/amber book light": "https://pubmed.ncbi.nlm.nih.gov/30311830/"
+ }
+ },
+ "light.morningLight": {
+ "freeActions": [
+ "Go outside within 30 min of waking — no sunglasses (light enters through eyes)",
+ "Face the sun with eyes open (not staring — ambient light through retina)",
+ "Even an overcast sky provides 10,000+ lux — far more than any indoor light"
+ ],
+ "card": "Light & Circadian",
+ "forms": [
+ "10,000 lux light therapy lamp",
+ "Dawn simulator alarm clock"
+ ],
+ "label": "Morning light therapy",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/26606319/"
+ ],
+ "formRefs": {
+ "10,000 lux light therapy lamp": "https://pubmed.ncbi.nlm.nih.gov/31574513/",
+ "Dawn simulator alarm clock": "https://pubmed.ncbi.nlm.nih.gov/17151164/"
+ }
+ },
+ "light.coldExposure": {
+ "freeActions": [
+ "Cold shower — start with 30s cold at the end, build to full cold",
+ "Face dunking in ice water (triggers mammalian dive reflex)",
+ "Progress to cold baths/lake/ocean swims",
+ "CT after sunlight is the optimal sequence"
+ ],
+ "card": "Light & Circadian",
+ "forms": [
+ "Cold plunge tub",
+ "Portable ice bath barrel",
+ "Cold face immersion bowl"
+ ],
+ "label": "Cold exposure",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/39879231/"
+ ],
+ "formRefs": {
+ "Cold plunge tub": "https://pubmed.ncbi.nlm.nih.gov/39879231/",
+ "Portable ice bath barrel": "https://pubmed.ncbi.nlm.nih.gov/35157264/",
+ "Cold face immersion bowl": "https://pubmed.ncbi.nlm.nih.gov/36527593/"
+ }
+ },
+ "light.grounding": {
+ "freeActions": [
+ "Walk barefoot on grass, soil, sand, or concrete for 15-30 min",
+ "Wet ground is more conductive — after rain or morning dew is ideal",
+ "Combine with sunlight for maximum benefit (photons + electrons)"
+ ],
+ "card": "Light & Circadian",
+ "forms": [
+ "Grounding mat (desk/floor)",
+ "Grounding sheet (bed)",
+ "Grounding shoes"
+ ],
+ "label": "Grounding / Earthing",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/25848315/"
+ ],
+ "formRefs": {
+ "Grounding mat (desk/floor)": "https://pubmed.ncbi.nlm.nih.gov/25848315/",
+ "Grounding sheet (bed)": "https://pubmed.ncbi.nlm.nih.gov/22291721/",
+ "Grounding shoes": "https://pubmed.ncbi.nlm.nih.gov/28987038/"
+ }
+ },
+ "light.screenTime": {
+ "freeActions": [
+ "Get outside between screen sessions — natural light resets the damage",
+ "20-20-20 rule (every 20 min, look 20 feet away for 20 sec)",
+ "Work near a window — indoor lighting is 100-500 lux vs 10,000+ outdoors"
+ ],
+ "card": "Light & Circadian",
+ "forms": [
+ "Daytime blue light glasses",
+ "Monitor light bar",
+ "E-ink monitor/tablet"
+ ],
+ "label": "Screen time mitigation",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/35809192/"
+ ],
+ "formRefs": {
+ "Daytime blue light glasses": "https://pubmed.ncbi.nlm.nih.gov/37593770/",
+ "Monitor light bar": "https://pubmed.ncbi.nlm.nih.gov/30311830/",
+ "E-ink monitor/tablet": "https://pubmed.ncbi.nlm.nih.gov/25535358/"
+ }
+ },
+ "sleep.blackout": {
+ "freeActions": [
+ "Complete darkness — if you can see your hand, it is not dark enough",
+ "Cover all LED standby lights with tape",
+ "No phone/screens in the bedroom"
+ ],
+ "card": "Sleep & Rest",
+ "forms": [
+ "Blackout curtains",
+ "Sleep mask (contoured)"
+ ],
+ "label": "Blackout / light blocking",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/21193540/"
+ ],
+ "formRefs": {
+ "Blackout curtains": "https://pubmed.ncbi.nlm.nih.gov/21193540/",
+ "Sleep mask (contoured)": "https://pubmed.ncbi.nlm.nih.gov/36521010/"
+ }
+ },
+ "sleep.mouthTape": {
+ "freeActions": [
+ "Practice nasal breathing during the day to build the habit",
+ "Clear sinuses before bed (steam, saline rinse)"
+ ],
+ "card": "Sleep & Rest",
+ "forms": [
+ "Sleep mouth tape (hypoallergenic)"
+ ],
+ "label": "Nasal breathing (sleep)",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/36141367/"
+ ],
+ "formRefs": {
+ "Sleep mouth tape (hypoallergenic)": "https://pubmed.ncbi.nlm.nih.gov/36141367/"
+ }
+ },
+ "sleep.cooling": {
+ "freeActions": [
+ "Bedroom below 19°C / 66°F (cold triggers melatonin release)",
+ "Sleep naked or minimal clothing (let body thermoregulate)",
+ "Open window year-round if safe"
+ ],
+ "card": "Sleep & Rest",
+ "forms": [
+ "Cooling mattress pad (water-based)",
+ "Cooling pillow",
+ "Bedroom fan"
+ ],
+ "label": "Sleep cooling",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/22738673/"
+ ],
+ "formRefs": {
+ "Cooling mattress pad (water-based)": "https://pubmed.ncbi.nlm.nih.gov/38671774/",
+ "Cooling pillow": "https://pubmed.ncbi.nlm.nih.gov/8917933/",
+ "Bedroom fan": "https://pubmed.ncbi.nlm.nih.gov/22738673/"
+ }
+ },
+ "env.waterFilter": {
+ "freeActions": [
+ "Spring water is the gold standard — find a local spring (findaspring.com)",
+ "If filtering: know your local water report first, then filter accordingly"
+ ],
+ "card": "Environment",
+ "forms": [
+ "Reverse osmosis (under-sink)",
+ "Gravity-fed filter",
+ "Countertop RO",
+ "Shower filter"
+ ],
+ "label": "Water filtration",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/28596086/"
+ ],
+ "formRefs": {
+ "Reverse osmosis (under-sink)": "https://pubmed.ncbi.nlm.nih.gov/33908956/",
+ "Gravity-fed filter": "https://pubmed.ncbi.nlm.nih.gov/28596086/",
+ "Countertop RO": "https://pubmed.ncbi.nlm.nih.gov/18408264/",
+ "Shower filter": "https://pubmed.ncbi.nlm.nih.gov/34597567/"
+ }
+ },
+ "env.cookware": {
+ "freeActions": [
+ "Check existing pans for scratched or peeling non-stick coatings — replace immediately",
+ "Never heat non-stick pans above medium or use metal utensils on them",
+ "Use glass or ceramic bakeware for oven cooking"
+ ],
+ "card": "Environment",
+ "forms": [
+ "Cast iron skillet",
+ "Stainless steel cookware",
+ "Carbon steel pan"
+ ],
+ "label": "PFAS-free cookware",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/28913736/"
+ ],
+ "formRefs": {
+ "Cast iron skillet": "https://pubmed.ncbi.nlm.nih.gov/28913736/",
+ "Stainless steel cookware": "https://pubmed.ncbi.nlm.nih.gov/28913736/",
+ "Carbon steel pan": "https://pubmed.ncbi.nlm.nih.gov/28913736/"
+ }
+ },
+ "env.glassContainers": {
+ "freeActions": [
+ "Never microwave food in plastic",
+ "Reuse glass jars from store-bought food"
+ ],
+ "card": "Environment",
+ "forms": [
+ "Glass food storage containers",
+ "Stainless steel containers",
+ "Glass water bottle"
+ ],
+ "label": "Glass/steel food storage",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/34601394/"
+ ],
+ "formRefs": {
+ "Glass food storage containers": "https://pubmed.ncbi.nlm.nih.gov/34601394/",
+ "Stainless steel containers": "https://pubmed.ncbi.nlm.nih.gov/21400322/",
+ "Glass water bottle": "https://pubmed.ncbi.nlm.nih.gov/24380980/"
+ }
+ },
+ "env.wifiTimer": {
+ "freeActions": [
+ "Turn WiFi router off at night (or use a timer)",
+ "Hardwire ethernet where possible — WiFi off entirely is ideal",
+ "Phone on airplane mode while sleeping, outside the bedroom",
+ "No electronics in the bedroom"
+ ],
+ "card": "Environment",
+ "forms": [
+ "WiFi outlet timer",
+ "Ethernet adapter + cable"
+ ],
+ "label": "EMF reduction (WiFi)",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/35648738/"
+ ],
+ "formRefs": {
+ "WiFi outlet timer": "https://pubmed.ncbi.nlm.nih.gov/35648738/",
+ "Ethernet adapter + cable": "https://pubmed.ncbi.nlm.nih.gov/23051584/"
+ }
+ },
+ "_internal.emfMeters": {
+ "label": "EMF measurement meters",
+ "_emfMitigationTag": null,
+ "_internal": true
+ },
+ "_internal.lightDevices": {
+ "label": "Light therapy devices",
+ "_internal": true
+ },
+ "env.shieldingPaint": {
+ "label": "RF shielding paint (rooms with cell tower exposure)",
+ "card": "Environment",
+ "_emfMitigationTag": "shielding paint (Yshield)",
+ "freeActions": [
+ "Apply Yshield paint to bedroom-side walls; ground to your electrical panel."
+ ],
+ "forms": [
+ "Yshield Y-Series",
+ "Y Shield HSF44"
+ ]
+ },
+ "env.shieldingFabric": {
+ "label": "Bed canopies & shielding fabric",
+ "card": "Environment",
+ "_emfMitigationTag": "shielding fabric / canopy",
+ "freeActions": [
+ "A bed canopy is the highest-leverage RF mitigation when external sources (cell towers, neighbors' WiFi) dominate."
+ ],
+ "forms": [
+ "Naturell",
+ "Swiss Shield",
+ "Daylite"
+ ]
+ },
+ "env.dirtyElectricity": {
+ "label": "Dirty electricity filters",
+ "card": "Environment",
+ "_emfMitigationTag": "Stetzerizer filters",
+ "freeActions": [
+ "Plug filters into outlets nearest dimmers, LED drivers, and switching power supplies."
+ ],
+ "forms": [
+ "Stetzerizer GS-1",
+ "Greenwave"
+ ]
+ },
+ "env.demandSwitch": {
+ "label": "Demand switches (Netzfreischalter)",
+ "card": "Environment",
+ "_emfMitigationTag": "demand switch (Netzfreischalter)",
+ "freeActions": [
+ "Cuts a bedroom circuit when no current is drawn — eliminates 50/60 Hz electric fields without thinking about it."
+ ]
+ },
+ "env.shieldedCables": {
+ "label": "Shielded power & ethernet cables",
+ "card": "Environment",
+ "_emfMitigationTag": "shielded cables",
+ "freeActions": [
+ "Reduces near-field AC electric exposure from bedroom lamps and chargers without rewiring."
+ ]
+ },
+ "env.grounding": {
+ "label": "Grounding kits",
+ "card": "Environment",
+ "_emfMitigationTag": "grounding rod",
+ "freeActions": [
+ "Required for shielding paint or fabric to actually attenuate — bonds the shield to earth."
+ ]
+ },
+ "env.airPurifier": {
+ "freeActions": [
+ "Open windows regularly for cross-ventilation",
+ "Keep houseplants (snake plant, pothos, peace lily)"
+ ],
+ "card": "Environment",
+ "forms": [
+ "HEPA air purifier",
+ "Air quality monitor"
+ ],
+ "label": "Air purification",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/33121763/"
+ ],
+ "formRefs": {
+ "HEPA air purifier": "https://pubmed.ncbi.nlm.nih.gov/34449285/",
+ "Air quality monitor": "https://pubmed.ncbi.nlm.nih.gov/33121763/"
+ }
+ },
+ "env.moldTest": {
+ "freeActions": [
+ "Visually inspect wet areas (bathroom, kitchen, basement, window frames)",
+ "Fix any water leaks promptly — mold needs moisture"
+ ],
+ "card": "Environment",
+ "forms": [
+ "ERMI / HERTSMI-2 mold test kit",
+ "HEPA + carbon filter purifier"
+ ],
+ "label": "Mold testing",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/17661925/"
+ ],
+ "formRefs": {
+ "ERMI / HERTSMI-2 mold test kit": "https://pubmed.ncbi.nlm.nih.gov/17661925/",
+ "HEPA + carbon filter purifier": "https://pubmed.ncbi.nlm.nih.gov/34449285/"
+ }
+ },
+ "env.lighting": {
+ "freeActions": [
+ "Replace LEDs with incandescent or halogen bulbs (full spectrum, low blue)",
+ "After sunset: candles, firelight, or salt lamps only",
+ "No overhead lighting at night — one dim side lamp at most"
+ ],
+ "card": "Environment",
+ "forms": [
+ "Incandescent bulbs",
+ "Low-blue LED bulbs (<2700K)",
+ "Red LED bulbs"
+ ],
+ "label": "Healthier indoor lighting",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/30311830/"
+ ],
+ "formRefs": {
+ "Incandescent bulbs": "https://pubmed.ncbi.nlm.nih.gov/30311830/",
+ "Low-blue LED bulbs (<2700K)": "https://pubmed.ncbi.nlm.nih.gov/30311830/",
+ "Red LED bulbs": "https://pubmed.ncbi.nlm.nih.gov/30311830/"
+ }
+ },
+ "exercise.standingDesk": {
+ "freeActions": [
+ "Set a timer — stand and walk for 2 min every 30 min",
+ "Take phone calls standing or walking",
+ "Stack books to create a makeshift standing desk"
+ ],
+ "card": "Exercise",
+ "forms": [
+ "Standing desk converter",
+ "Under-desk walking pad"
+ ],
+ "label": "Movement at desk",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/39626101/"
+ ],
+ "formRefs": {
+ "Standing desk converter": "https://pubmed.ncbi.nlm.nih.gov/39626101/",
+ "Under-desk walking pad": "https://pubmed.ncbi.nlm.nih.gov/34774020/"
+ }
+ },
+ "diet.digestiveEnzymes": {
+ "freeActions": [
+ "Eat in sunlight when possible (light activates digestive enzymes)",
+ "Chew food thoroughly (digestion starts in the mouth)",
+ "Don't drink large amounts of water with meals",
+ "Eat slowly, without screens, seated"
+ ],
+ "card": "Diet & Digestion",
+ "forms": [
+ "Broad-spectrum digestive enzymes",
+ "Betaine HCl + Pepsin",
+ "Ox bile supplement"
+ ],
+ "label": "Digestive enzyme support",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/37976892/"
+ ],
+ "formRefs": {
+ "Broad-spectrum digestive enzymes": "https://pubmed.ncbi.nlm.nih.gov/37976892/",
+ "Betaine HCl + Pepsin": "https://pubmed.ncbi.nlm.nih.gov/23980906/",
+ "Ox bile supplement": "https://pubmed.ncbi.nlm.nih.gov/9869597/"
+ }
+ },
+ "diet.lactase": {
+ "freeActions": [
+ "Try fermented dairy first (yogurt, kefir, aged cheese — bacteria pre-digest lactose)"
+ ],
+ "card": "Diet & Digestion",
+ "forms": [
+ "Lactase enzyme"
+ ],
+ "label": "Lactose/dairy support",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/20404262/"
+ ],
+ "formRefs": {
+ "Lactase enzyme": "https://pubmed.ncbi.nlm.nih.gov/20404262/"
+ }
+ },
+ "diet.dao": {
+ "freeActions": [
+ "Eat food fresh — histamine builds up in leftovers and aged foods",
+ "Morning sunlight (DAO enzyme production is circadian-linked)",
+ "Keep a food diary to identify personal triggers"
+ ],
+ "card": "Diet & Digestion",
+ "forms": [
+ "DAO enzyme supplement",
+ "Quercetin + Vitamin C"
+ ],
+ "label": "Histamine intolerance",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/31807350/"
+ ],
+ "formRefs": {
+ "DAO enzyme supplement": "https://pubmed.ncbi.nlm.nih.gov/31807350/",
+ "Quercetin + Vitamin C": "https://pubmed.ncbi.nlm.nih.gov/27187333/"
+ }
+ },
+ "diet.reflux": {
+ "freeActions": [
+ "Don't eat within 3h of lying down",
+ "Elevate head of bed 15-20cm (gravity keeps acid down)",
+ "Eat smaller meals, chew thoroughly"
+ ],
+ "card": "Diet & Digestion",
+ "forms": [
+ "Betaine HCl + Pepsin",
+ "DGL (Deglycyrrhizinated Licorice)",
+ "Zinc Carnosine"
+ ],
+ "label": "Reflux support",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/23980906/"
+ ],
+ "formRefs": {
+ "Betaine HCl + Pepsin": "https://pubmed.ncbi.nlm.nih.gov/23980906/",
+ "DGL (Deglycyrrhizinated Licorice)": "https://pubmed.ncbi.nlm.nih.gov/4584640/",
+ "Zinc Carnosine": "https://pubmed.ncbi.nlm.nih.gov/16777920/"
+ }
+ },
+ "stress.adaptogens": {
+ "freeActions": [
+ "Morning sunlight (resets cortisol rhythm naturally)",
+ "Cold exposure (hormetic stress that builds resilience)",
+ "Ground barefoot in nature (measurably lowers cortisol)",
+ "Box breathing (4-4-4-4) — free, instant cortisol reduction"
+ ],
+ "card": "Stress",
+ "forms": [
+ "Ashwagandha (KSM-66) — may stimulate thyroid; avoid with hyperthyroidism or thyroid medication",
+ "L-Theanine",
+ "Magnesium Glycinate",
+ "HRV biofeedback device"
+ ],
+ "label": "Stress / HPA axis",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/39348746/"
+ ],
+ "formRefs": {
+ "L-Theanine": "https://pubmed.ncbi.nlm.nih.gov/31758301/",
+ "Magnesium Glycinate": "https://pubmed.ncbi.nlm.nih.gov/7815675/",
+ "HRV biofeedback device": "https://pubmed.ncbi.nlm.nih.gov/28478782/",
+ "Ashwagandha (KSM-66) — may stimulate thyroid; avoid with hyperthyroidism or thyroid medication": "https://pubmed.ncbi.nlm.nih.gov/39348746/"
+ }
+ },
+ "electrolytes.sodium": {
+ "freeActions": [
+ "Don't overhydrate — drink to thirst, not a fixed quota (overhydration is the #1 cause of mild low sodium in active people)",
+ "Add unrefined salt to water and meals (Celtic sea salt, Himalayan pink salt — contains sodium + trace minerals)",
+ "Morning sunlight (cortisol rises with light; cortisol drives aldosterone, which retains sodium via the kidney)",
+ "Support adrenal function — sleep 7-9h in complete darkness, reduce chronic stress (cortisol deficiency → low aldosterone → sodium wasting)",
+ "Avoid excessive plain water around exercise — use electrolyte-balanced hydration for sessions >60 min"
+ ],
+ "foodForms": [
+ "Bone broth (naturally rich in sodium + minerals — 300-500mg sodium per cup)",
+ "Olives and olive brine (whole-food sodium source with polyphenols)",
+ "Fermented vegetables — sauerkraut, pickles, kimchi (sodium + probiotics)",
+ "Celery (natural sodium source, ~80mg per stalk)"
+ ],
+ "forms": [
+ "Electrolyte mix (sodium + potassium + magnesium — balanced ratio)",
+ "Sodium chloride + sodium bicarbonate (for heavy sweaters)",
+ "Celtic sea salt or Redmond Real Salt capsules"
+ ],
+ "label": "Sodium (low support)",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/25683094/"
+ ],
+ "formRefs": {
+ "Electrolyte mix (sodium + potassium + magnesium — balanced ratio)": "https://pubmed.ncbi.nlm.nih.gov/17277604/",
+ "Sodium chloride + sodium bicarbonate (for heavy sweaters)": "https://pubmed.ncbi.nlm.nih.gov/10919961/",
+ "Celtic sea salt or Redmond Real Salt capsules": "https://pubmed.ncbi.nlm.nih.gov/25683094/"
+ }
+ },
+ "electrolytes.calciumTotal": {
+ "freeActions": [
+ "Morning sunlight — UVB drives vitamin D synthesis, which is required for intestinal calcium absorption (calcitriol upregulates calbindin)",
+ "Weight-bearing exercise — walking, running, lifting (mechanical loading stimulates osteoblast activity and calcium deposition into bone)",
+ "Cold exposure (CT stimulates thyroid and parathyroid function, regulating calcium homeostasis)",
+ "Reduce caffeine and excess sodium (both increase urinary calcium excretion)"
+ ],
+ "foodForms": [
+ "Sardines with bones (300mg calcium per can + vitamin D + omega-3)",
+ "Dark leafy greens — kale, bok choy, broccoli (high calcium bioavailability, unlike spinach which has oxalate-bound calcium)",
+ "Raw dairy — yogurt, kefir, aged cheese (calcium + K2 from fermentation)",
+ "Bone broth (calcium + collagen + minerals in bioavailable form)"
+ ],
+ "forms": [
+ "D3 + K2 combo",
+ "Calcium hydroxyapatite (MCHC)",
+ "Magnesium + calcium combo"
+ ],
+ "label": "Calcium balance",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/32219282/"
+ ],
+ "formRefs": {
+ "D3 + K2 combo": "https://pubmed.ncbi.nlm.nih.gov/32219282/",
+ "Calcium hydroxyapatite (MCHC)": "https://pubmed.ncbi.nlm.nih.gov/25274192/",
+ "Magnesium + calcium combo": "https://pubmed.ncbi.nlm.nih.gov/34111673/"
+ }
+ },
+ "biochemistry.alp": {
+ "freeActions": [
+ "Morning sunlight (supports vitamin D → calcium/phosphate metabolism; ALP is involved in bone mineralization)",
+ "Weight-bearing exercise (stimulates bone-specific ALP isoenzyme via osteoblast activation)",
+ "Reduce alcohol (liver ALP rises with hepatic damage; alcohol is directly hepatotoxic)",
+ "Ensure adequate zinc and magnesium intake — ALP active site contains 2 Zn²⁺ + 1 Mg²⁺ (zinc deficiency directly reduces ALP activity — PMID 20535396)"
+ ],
+ "foodForms": [
+ "Oysters (richest zinc food — zinc is the primary ALP cofactor; 6 oysters = ~50mg zinc)",
+ "Beef liver (zinc + copper + B vitamins for liver and bone ALP support)",
+ "Pumpkin seeds (zinc + magnesium — both ALP cofactors in one food)",
+ "Dark chocolate 85%+ (magnesium + zinc)"
+ ],
+ "forms": [
+ "Zinc picolinate",
+ "Magnesium glycinate",
+ "D3 + K2"
+ ],
+ "label": "ALP (zinc cofactor)",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/11787985/"
+ ],
+ "formRefs": {
+ "Zinc picolinate": "https://pubmed.ncbi.nlm.nih.gov/3630857/",
+ "Magnesium glycinate": "https://pubmed.ncbi.nlm.nih.gov/7815675/",
+ "D3 + K2": "https://pubmed.ncbi.nlm.nih.gov/32219282/"
+ }
+ },
+ "biochemistry.creatineKinase": {
+ "freeActions": [
+ "Adequate recovery between intense sessions — CK peaks 24-72h post-exercise; retest after 7 days rest (70% normalize, PMID 27107876)",
+ "Sleep 7-9h (tissue repair and CK clearance happen during deep sleep — growth hormone peaks in N3 sleep)",
+ "Cold water immersion post-exercise (reduces exercise-induced muscle damage markers)",
+ "Grounding barefoot after training (anti-inflammatory electron transfer — reduces tissue inflammation)",
+ "Ensure vitamin D sufficiency — deficient (<30 ng/mL) subjects had 2x greater CK rise with eccentric exercise (PMC4029611)"
+ ],
+ "foodForms": [
+ "Tart cherry juice (anthocyanins reduce muscle damage markers — same mechanism as LDH, meta-analysis PMC 11918606)",
+ "Fatty fish (omega-3 reduces exercise-induced muscle damage with sustained intake)",
+ "Turmeric with black pepper (curcumin reduces CK post-exercise, PMID 34584659)",
+ "Berries (anthocyanins reduce oxidative muscle damage)"
+ ],
+ "forms": [
+ "Creatine monohydrate",
+ "Taurine",
+ "Magnesium",
+ "CoQ10"
+ ],
+ "label": "Recovery / CK",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/33631721/"
+ ],
+ "formRefs": {
+ "Creatine monohydrate": "https://pubmed.ncbi.nlm.nih.gov/33631721/",
+ "Taurine": "https://pubmed.ncbi.nlm.nih.gov/25833543/",
+ "Magnesium": "https://pubmed.ncbi.nlm.nih.gov/34111673/",
+ "CoQ10": "https://pubmed.ncbi.nlm.nih.gov/38479900/"
+ }
+ },
+ "hematology.rbc": {
+ "freeActions": [
+ "Morning sunlight (light drives hepcidin regulation — the master iron-recycling hormone that gates erythropoiesis)",
+ "Regular endurance exercise (stimulates EPO production and erythropoiesis — reticulocyte elevation within 1-2 days, PMC3824146)",
+ "Altitude exposure or altitude training (hypoxia triggers EPO → increased RBC production; steady-state hematocrit reached in weeks)",
+ "Cook in cast iron cookware (leaches bioavailable iron — meaningful for plant-based diets)",
+ "Pair iron foods with vitamin C at the same meal (ascorbic acid is the strongest enhancer of non-heme iron absorption)"
+ ],
+ "foodForms": [
+ "Beef/lamb liver (heme iron + B12 + folate — the three pillars of erythropoiesis in one food, PMID 15189115)",
+ "Red meat + organ meats (heme iron absorbed 15-35% vs 2-20% for non-heme)",
+ "Sardines and dark poultry (heme iron + B12)",
+ "Dark leafy greens + bell pepper (non-heme iron + vitamin C for maximum absorption)"
+ ],
+ "forms": [
+ "Iron Bisglycinate (only if deficient)",
+ "B12 + Folate combo",
+ "Copper + B6"
+ ],
+ "label": "RBC production",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/36728680/"
+ ],
+ "formRefs": {
+ "Iron Bisglycinate (only if deficient)": "https://pubmed.ncbi.nlm.nih.gov/36728680/",
+ "B12 + Folate combo": "https://pubmed.ncbi.nlm.nih.gov/28223907/",
+ "Copper + B6": "https://pubmed.ncbi.nlm.nih.gov/22444781/"
+ }
+ },
+ "hematology.hematocrit": {
+ "freeActions": [
+ "Stay properly hydrated — drink to thirst (dehydration falsely elevates hematocrit by concentrating blood; rehydrate and retest if borderline high)",
+ "Avoid overhydration (dilutional low hematocrit — same mechanism as low sodium; drink to thirst, not a quota)",
+ "Regular endurance exercise (increases true red cell mass over time via EPO stimulation)",
+ "Morning sunlight (supports hepcidin rhythm and iron recycling for healthy erythropoiesis)",
+ "Altitude exposure (hypoxia-induced EPO raises both RBC mass and hematocrit — acclimatization in 3-4 weeks)"
+ ],
+ "foodForms": [
+ "Iron-rich foods — liver, red meat, sardines (same as RBC/hemoglobin support)",
+ "B12 + folate foods — liver, eggs, dark leafy greens (support red cell maturation)",
+ "Adequate protein (1.6-2.2g/kg — amino acids needed for hemoglobin and red cell synthesis)",
+ "Spring water (proper mineral-balanced hydration prevents both dehydration and dilution artifacts)"
+ ],
+ "forms": [
+ "Iron Bisglycinate (only if deficient)",
+ "B12 + Folate",
+ "Electrolyte mix"
+ ],
+ "label": "Hematocrit (hydration check)",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/22932280/"
+ ],
+ "formRefs": {
+ "Iron Bisglycinate (only if deficient)": "https://pubmed.ncbi.nlm.nih.gov/36728680/",
+ "B12 + Folate": "https://pubmed.ncbi.nlm.nih.gov/28223907/",
+ "Electrolyte mix": "https://pubmed.ncbi.nlm.nih.gov/17277604/"
+ }
+ },
+ "hematology.platelets": {
+ "freeActions": [
+ "Morning sunlight (immune and hematopoietic cells follow circadian rhythms set by light)",
+ "Reduce chronic inflammation — cold exposure, grounding, sleep (reactive thrombocytosis is most often driven by inflammation or infection)",
+ "Regular moderate exercise (extreme overtraining can suppress bone marrow; moderate exercise optimizes hematopoiesis)",
+ "Reduce alcohol (heavy drinking directly suppresses platelet production via bone marrow toxicity)",
+ "Address underlying infections or inflammation if platelets are persistently elevated (rule out iron deficiency — common cause of reactive thrombocytosis)"
+ ],
+ "foodForms": [
+ "Fatty fish — salmon, sardines, mackerel (omega-3 modulates platelet function and thromboxane/prostacyclin ratio — PMC6242736)",
+ "Garlic (allicin modulates platelet aggregation and WBC production)",
+ "Dark leafy greens (folate supports megakaryocyte maturation in bone marrow)",
+ "Berries (anthocyanins reduce platelet activation via COX-1 pathway)"
+ ],
+ "forms": [
+ "Omega-3 (EPA/DHA)",
+ "Vitamin D3",
+ "Folate + B12"
+ ],
+ "label": "Platelet balance",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/23153623/"
+ ],
+ "formRefs": {
+ "Omega-3 (EPA/DHA)": "https://pubmed.ncbi.nlm.nih.gov/37264945/",
+ "Vitamin D3": "https://pubmed.ncbi.nlm.nih.gov/32972636/",
+ "Folate + B12": "https://pubmed.ncbi.nlm.nih.gov/28223907/"
+ }
+ },
+ "iron.iron": {
+ "freeActions": [
+ "Test serum iron in the morning — hepcidin has a circadian rhythm, rising during the day; morning values most reliable (PMID 23232066)",
+ "Pair iron-rich meals with vitamin C foods (ascorbic acid overcomes all dietary iron inhibitors — strongest single enhancer, PMID 15743017)",
+ "Avoid tea, coffee, and calcium with iron-rich meals (polyphenols and calcium inhibit both heme and non-heme iron absorption)",
+ "Cook in cast iron cookware (leaches bioavailable iron into food)",
+ "Morning sunlight (light regulates hepcidin — the master hormone that gates iron absorption via ferroportin)"
+ ],
+ "foodForms": [
+ "Beef/lamb liver (richest heme iron source — heme iron absorbed 15-35% vs 2-20% for non-heme)",
+ "Red meat and dark poultry (heme iron not affected by phytates or polyphenols)",
+ "Sardines (heme iron + B12 + vitamin D in one food)",
+ "Dark leafy greens + bell pepper (non-heme iron + vitamin C at same meal for maximum absorption)"
+ ],
+ "forms": [
+ "Iron Bisglycinate (only if deficient)",
+ "Heme iron polypeptide (only if deficient)",
+ "Lactoferrin + iron (only if deficient)",
+ "Vitamin C (take with iron)"
+ ],
+ "label": "Serum Iron",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/24152889/"
+ ],
+ "formRefs": {
+ "Iron Bisglycinate (only if deficient)": "https://pubmed.ncbi.nlm.nih.gov/36728680/",
+ "Heme iron polypeptide (only if deficient)": "https://pubmed.ncbi.nlm.nih.gov/23514036/",
+ "Lactoferrin + iron (only if deficient)": "https://pubmed.ncbi.nlm.nih.gov/35276902/",
+ "Vitamin C (take with iron)": "https://pubmed.ncbi.nlm.nih.gov/21671418/"
+ }
+ },
+ "lipids.apoB": {
+ "freeActions": [
+ "Mediterranean diet pattern (RCT: reduced ApoB and ApoB/ApoA-I ratio in high-risk individuals — PMID 21640348)",
+ "Regular aerobic exercise — walking, cycling, swimming (exercise reduced ApoB in overweight men independent of diet — PMID 17645591)",
+ "Reduce refined carbs and sugar (drives hepatic VLDL overproduction → more ApoB particles)",
+ "Reduce seed oils and ultra-processed food (oxidized lipids increase small dense LDL particle count)",
+ "Cold exposure (activates brown fat and bile acid metabolism, both consume cholesterol and reduce particle production)"
+ ],
+ "foodForms": [
+ "Oats and soluble fiber (bind bile acids in gut, forcing liver to clear LDL particles to make more bile — reduces ApoB, PMC4223745)",
+ "Fatty fish — salmon, sardines, mackerel (omega-3 reduces hepatic VLDL secretion, lowering ApoB particle count)",
+ "Extra virgin olive oil (Mediterranean diet cornerstone — polyphenols reduce oxidized LDL and improve ApoA-I)",
+ "Cruciferous vegetables (support bile acid metabolism and estrogen clearance, both linked to ApoB particle clearance)"
+ ],
+ "forms": [
+ "Citrus Bergamot",
+ "Berberine HCl — interacts with metformin, statins, and cyclosporine; consult physician",
+ "Plant sterols/stanols"
+ ],
+ "label": "ApoB (particle count)",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/36941490/"
+ ],
+ "formRefs": {
+ "Citrus Bergamot": "https://pubmed.ncbi.nlm.nih.gov/31670973/",
+ "Plant sterols/stanols": "https://pubmed.ncbi.nlm.nih.gov/24780090/",
+ "Berberine HCl — interacts with metformin, statins, and cyclosporine; consult physician": "https://pubmed.ncbi.nlm.nih.gov/36941490/"
+ }
+ },
+ "hormones.lh": {
+ "freeActions": [
+ "Morning sunlight on skin (UV triggers pregnenolone synthesis in the skin; light sets the circadian HPG axis that pulses GnRH → LH)",
+ "Sleep 7-9h in pitch-dark, cold room (LH pulsatility peaks during sleep; sleep debt disrupts GnRH pulse generator within days)",
+ "Heavy compound lifts — squat, deadlift, press (resistance training acutely stimulates LH release)",
+ "Reduce chronic stress (cortisol suppresses GnRH pulse generator at the hypothalamic level, reducing LH output — pregnenolone steal)",
+ "Reduce nnEMF — phone away from gonads, WiFi off at night (RF-EMF associated with altered gonadotropin levels)"
+ ],
+ "foodForms": [
+ "Zinc-rich foods — oysters, beef, pumpkin seeds (zinc deficiency impairs Leydig cell response to LH and suppresses gonadotropin secretion — PMID 779495)",
+ "Healthy fats — egg yolks, avocado, olive oil (cholesterol is the precursor to all steroid hormones downstream of LH)",
+ "Cruciferous vegetables (DIM supports estrogen metabolism, preventing negative feedback suppression of LH)",
+ "Pomegranate (reduces cortisol ~12%, relieving HPA-mediated GnRH suppression)"
+ ],
+ "forms": [
+ "Tongkat Ali",
+ "Ashwagandha KSM-66 — may stimulate thyroid; avoid with hyperthyroidism or thyroid medication",
+ "Zinc picolinate",
+ "Vitamin D3"
+ ],
+ "label": "LH (pituitary→gonad)",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/33559971/"
+ ],
+ "formRefs": {
+ "Tongkat Ali": "https://pubmed.ncbi.nlm.nih.gov/33559971/",
+ "Zinc picolinate": "https://pubmed.ncbi.nlm.nih.gov/3630857/",
+ "Vitamin D3": "https://pubmed.ncbi.nlm.nih.gov/32972636/",
+ "Ashwagandha KSM-66 — may stimulate thyroid; avoid with hyperthyroidism or thyroid medication": "https://pubmed.ncbi.nlm.nih.gov/39348746/"
+ }
+ },
+ "hormones.fsh": {
+ "freeActions": [
+ "Morning sunlight (circadian light exposure regulates the HPG axis; FSH has pulsatile secretion gated by GnRH)",
+ "Sleep 7-9h in complete darkness (FSH pulsatility is sleep-dependent; melatonin modulates GnRH)",
+ "Reduce chronic stress (cortisol suppresses GnRH, reducing both FSH and LH output)",
+ "Regular moderate exercise (supports healthy HPG axis signaling; extreme overtraining can suppress FSH)",
+ "Reduce xenoestrogen exposure — avoid plastics, BPA, parabens (environmental estrogens disrupt the feedback loop that regulates FSH)"
+ ],
+ "foodForms": [
+ "Zinc-rich foods — oysters, pumpkin seeds (zinc supports pituitary gonadotropin production and gonadal function)",
+ "Antioxidant-rich foods — berries, dark leafy greens (oxidative stress impairs gonadal function, causing compensatory FSH elevation)",
+ "Healthy fats — wild salmon, avocado, olive oil (steroid hormone precursors support downstream feedback to pituitary)",
+ "Cruciferous vegetables (support estrogen metabolism — proper estrogen clearance normalizes FSH feedback)"
+ ],
+ "forms": [
+ "Myo-inositol",
+ "CoQ10",
+ "Vitamin D3",
+ "Folate + B12"
+ ],
+ "label": "FSH (pituitary→gonad)",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/38163998/"
+ ],
+ "formRefs": {
+ "Myo-inositol": "https://pubmed.ncbi.nlm.nih.gov/38163998/",
+ "CoQ10": "https://pubmed.ncbi.nlm.nih.gov/38479900/",
+ "Vitamin D3": "https://pubmed.ncbi.nlm.nih.gov/32972636/",
+ "Folate + B12": "https://pubmed.ncbi.nlm.nih.gov/28223907/"
+ }
+ },
+ "hormones.prolactin": {
+ "freeActions": [
+ "Reduce chronic stress (prolactin is a stress hormone — released by stressful stimulation and mediated via the HPA axis)",
+ "Morning sunlight (sets circadian dopamine rhythm; dopamine is the primary prolactin inhibitor via D2 receptors on lactotrophs)",
+ "Sleep 7-9h in complete darkness (prolactin normally rises during sleep; chronic sleep disruption alters the prolactin rhythm)",
+ "Cold exposure (hormetic stress builds stress resilience, reducing chronic HPA-driven prolactin elevation)",
+ "Review medications with physician — many drugs cause hyperprolactinemia (antipsychotics, SSRIs, metoclopramide block D2 receptors)"
+ ],
+ "foodForms": [
+ "Vitamin B6-rich foods — poultry, pistachios, sunflower seeds, banana (B6/PLP is the cofactor for L-DOPA decarboxylase, the enzyme that produces dopamine)",
+ "Mucuna pruriens seeds or extract-containing foods (natural L-DOPA source — increases dopamine, reduces prolactin, PMID 18973898)",
+ "Zinc-rich foods — oysters, beef, pumpkin seeds (zinc inhibits prolactin release from pituitary cells in vitro)",
+ "Dark chocolate (contains phenylethylamine, a dopamine precursor; also magnesium for HPA axis calming)"
+ ],
+ "forms": [
+ "Vitamin B6 (P5P) — low dose only; high doses cause nerve damage",
+ "Vitex / Chasteberry — may reduce hormonal contraceptive efficacy",
+ "Mucuna pruriens — interacts with psychiatric medications; consult physician",
+ "Vitamin E"
+ ],
+ "label": "Prolactin (dopamine link)",
+ "references": [
+ "https://pubmed.ncbi.nlm.nih.gov/31464546/"
+ ],
+ "formRefs": {
+ "Vitamin B6 (P5P) — low dose only; high doses cause nerve damage": "https://pubmed.ncbi.nlm.nih.gov/28716455/",
+ "Mucuna pruriens — interacts with psychiatric medications; consult physician": "https://pubmed.ncbi.nlm.nih.gov/18973898/",
+ "Vitamin E": "https://pubmed.ncbi.nlm.nih.gov/1490755/",
+ "Vitex / Chasteberry — may reduce hormonal contraceptive efficacy": "https://pubmed.ncbi.nlm.nih.gov/23136064/"
+ }
+ }
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+ "notes": "Full-body UVB + infrared panel enabling endogenous vitamin D3 synthesis via skin UVB exposure; Maxi size variant",
+ "regions": [
+ "CZ",
+ "SK",
+ "INTL"
+ ],
+ "langUrls": {
+ "cs": "https://www.easylight.sk/cs/infrapanel-mitochondriak-maxi-uvb/",
+ "sk": "https://www.easylight.sk/sk/infrapanel-mitochondriak-maxi-uvb/"
+ },
+ "lastChecked": "2026-04-27T07:54:52.151Z",
+ "vendorKey": "mit"
+ },
+ {
+ "type": "product",
+ "form": "UVB Light",
+ "brand": "Chroma",
+ "name": "Trinity",
+ "shop": "",
+ "url": "https://getchroma.co/products/trinity?variant=50611172704534",
+ "affiliateUrl": null,
+ "priceCZK": null,
+ "priceEUR": null,
+ "dosage": null,
+ "servings": null,
+ "certifications": null,
+ "notes": null,
+ "regions": [
+ "INTL"
+ ],
+ "lastChecked": "2026-04-27T16:23:45.941Z",
+ "vendorKey": "gch"
+ }
+ ],
+ "_internal.emfMeters": [
+ {
+ "type": "product",
+ "form": "",
+ "brand": "",
+ "name": "Safe and Sound Pro II",
+ "shop": "",
+ "url": "https://safelivingtechnologies.com/products/safe-and-sound-pro-ii-rf-meter.html?aff=466",
+ "affiliateUrl": "https://safelivingtechnologies.com/products/safe-and-sound-pro-ii-rf-meter.html?aff=466",
+ "priceCZK": null,
+ "priceEUR": null,
+ "dosage": null,
+ "servings": null,
+ "certifications": null,
+ "notes": null,
+ "regions": [
+ "US",
+ "INTL"
+ ],
+ "vendorKey": "slt",
+ "kind": "RF / microwave meter",
+ "blurb": "State-of-the-art consumer/semi-pro RF meter. Covers 200 MHz to 8 GHz — the band where WiFi, cellular, and Bluetooth live.",
+ "matchTypes": [
+ "rfMicrowave"
+ ],
+ "key": "slt-pro-ii",
+ "vendor": "Safe Living Technologies"
+ },
+ {
+ "type": "product",
+ "form": "",
+ "brand": "",
+ "name": "Safe and Sound EM3 Gauss Meter",
+ "shop": "",
+ "url": "https://safelivingtechnologies.com/products/safe-and-sound-em3-gauss-meter.html?aff=466",
+ "affiliateUrl": "https://safelivingtechnologies.com/products/safe-and-sound-em3-gauss-meter.html?aff=466",
+ "priceCZK": null,
+ "priceEUR": null,
+ "dosage": null,
+ "servings": null,
+ "certifications": null,
+ "notes": null,
+ "regions": [
+ "US",
+ "INTL"
+ ],
+ "vendorKey": "slt",
+ "kind": "Electric / magnetic / body-voltage meter",
+ "blurb": "Reads AC electric fields, AC magnetic fields, and body voltage. Covers the rest of the SBM-2015 sleeping-area protocol.",
+ "matchTypes": [
+ "acElectric",
+ "acMagnetic"
+ ],
+ "key": "slt-em3",
+ "vendor": "Safe Living Technologies"
+ },
+ {
+ "type": "product",
+ "form": "",
+ "brand": "",
+ "name": "Line EMI Meter",
+ "shop": "",
+ "url": "https://safelivingtechnologies.com/products/line-emi-meter.html?aff=466",
+ "affiliateUrl": "https://safelivingtechnologies.com/products/line-emi-meter.html?aff=466",
+ "priceCZK": null,
+ "priceEUR": null,
+ "dosage": null,
+ "servings": null,
+ "certifications": null,
+ "notes": null,
+ "regions": [
+ "US",
+ "INTL"
+ ],
+ "vendorKey": "slt",
+ "kind": "Dirty electricity meter",
+ "blurb": "Measures high-frequency voltage transients (\"dirty electricity\") on house wiring — the noise from dimmers, LED drivers, switching power supplies, and solar inverters that filters can't fix until you know where it lives.",
+ "matchTypes": [
+ "dirtyElectricity"
+ ],
+ "key": "slt-line-emi",
+ "vendor": "Safe Living Technologies"
+ }
+ ],
+ "env.shieldingPaint": [
+ {
+ "type": "product",
+ "name": "RF shielding paint",
+ "vendor": "Safe Living Technologies",
+ "vendorKey": "slt",
+ "blurb": "Yshield Y-line conductive paint. Apply to walls, then ground to your electrical panel. Reduces RF transmission by 30+ dB.",
+ "url": "https://safelivingtechnologies.com?aff=466",
+ "affiliateUrl": "https://safelivingtechnologies.com?aff=466",
+ "regions": [
+ "US",
+ "INTL"
+ ]
+ }
+ ],
+ "env.shieldingFabric": [
+ {
+ "type": "product",
+ "name": "Bed canopies & shielding fabric",
+ "vendor": "Safe Living Technologies",
+ "vendorKey": "slt",
+ "blurb": "Naturell, Swiss Shield, Daylite. The single most effective intervention if outside RF (cell tower, neighbor's WiFi) is the dominant source.",
+ "url": "https://safelivingtechnologies.com?aff=466",
+ "affiliateUrl": "https://safelivingtechnologies.com?aff=466",
+ "regions": [
+ "US",
+ "INTL"
+ ]
+ }
+ ],
+ "env.dirtyElectricity": [
+ {
+ "type": "product",
+ "name": "Dirty electricity filters",
+ "vendor": "Safe Living Technologies",
+ "vendorKey": "slt",
+ "blurb": "Stetzerizer / Greenwave plug-in filters that absorb high-frequency noise on house wiring. Plug into outlets nearest to dimmers, LED drivers, and switching power supplies.",
+ "url": "https://safelivingtechnologies.com?aff=466",
+ "affiliateUrl": "https://safelivingtechnologies.com?aff=466",
+ "regions": [
+ "US",
+ "INTL"
+ ]
+ }
+ ],
+ "env.demandSwitch": [
+ {
+ "type": "product",
+ "name": "Demand switches",
+ "vendor": "Safe Living Technologies",
+ "vendorKey": "slt",
+ "blurb": "Disconnects a bedroom circuit at night when no current is drawn, then reconnects when you flip a light. Eliminates 50/60 Hz electric fields without thinking about it.",
+ "url": "https://safelivingtechnologies.com?aff=466",
+ "affiliateUrl": "https://safelivingtechnologies.com?aff=466",
+ "regions": [
+ "US",
+ "INTL"
+ ]
+ }
+ ],
+ "env.shieldedCables": [
+ {
+ "type": "product",
+ "name": "Shielded power & ethernet cables",
+ "vendor": "Safe Living Technologies",
+ "vendorKey": "slt",
+ "blurb": "Reduces near-field AC electric exposure from bedroom lamps, charging bricks, and desk equipment without needing to rewire the room.",
+ "url": "https://safelivingtechnologies.com?aff=466",
+ "affiliateUrl": "https://safelivingtechnologies.com?aff=466",
+ "regions": [
+ "US",
+ "INTL"
+ ]
+ }
+ ],
+ "env.grounding": [
+ {
+ "type": "product",
+ "name": "Grounding kits",
+ "vendor": "Safe Living Technologies",
+ "vendorKey": "slt",
+ "blurb": "Rod + wire + adapters to properly ground shielding paint or fabric to earth. Required for paint and canopies to actually work.",
+ "url": "https://safelivingtechnologies.com?aff=466",
+ "affiliateUrl": "https://safelivingtechnologies.com?aff=466",
+ "regions": [
+ "US",
+ "INTL"
+ ]
+ }
+ ],
+ "_internal.lightDevices": [
+ {
+ "type": "product",
+ "key": "mitochondriak-pulse",
+ "name": "Mitochondriak Pulse",
+ "vendor": "Mitochondriak",
+ "vendorKey": "mit",
+ "kind": "Handheld PBM torch",
+ "blurb": "5-wavelength laser/torch — red 630/670 + NIR 850/900 + blue 460. Targeted PBM in a 12.5 cm wand.",
+ "url": "https://www.mitochondriak.com/laser-torch-mitochondriak-pulse/",
+ "affiliateUrl": "https://www.mitochondriak.com/laser-torch-mitochondriak-pulse/?a_box=z3fuqwwr",
+ "regions": ["CZ", "SK", "INTL"]
+ },
+ {
+ "type": "product",
+ "key": "mitochondriak-bulb",
+ "name": "Mitochondriak LED RED + NIR bulb",
+ "vendor": "Mitochondriak",
+ "vendorKey": "mit",
+ "kind": "Screw-in PBM bulb",
+ "blurb": "12×12 cm screw-in bulb with holder. 6 wavelengths red + NIR. 56 W targeted PBM.",
+ "url": "https://www.mitochondriak.com/led-bulb-mitochondriak/",
+ "affiliateUrl": "https://www.mitochondriak.com/led-bulb-mitochondriak/?a_box=z3fuqwwr",
+ "regions": ["CZ", "SK", "INTL"]
+ },
+ {
+ "type": "product",
+ "key": "mitochondriak-mini",
+ "name": "Mitochondriak Mini",
+ "vendor": "Mitochondriak",
+ "vendorKey": "mit",
+ "kind": "Quarter-body PBM panel",
+ "blurb": "32×22 cm portable panel. 7 wavelengths incl. long-NIR 940. 210 W. Quarter-body coverage.",
+ "url": "https://www.mitochondriak.com/infrapanel-mitochondriak-mini/",
+ "affiliateUrl": "https://www.mitochondriak.com/infrapanel-mitochondriak-mini/?a_box=z3fuqwwr",
+ "regions": ["CZ", "SK", "INTL"]
+ },
+ {
+ "type": "product",
+ "key": "mitochondriak-office-upgraded",
+ "name": "Mitochondriak Office Upgraded",
+ "vendor": "Mitochondriak",
+ "vendorKey": "mit",
+ "kind": "Quarter-body PBM panel",
+ "blurb": "Stationary desk panel. 7 wavelengths red + NIR + 940. 310 W.",
+ "url": "https://www.mitochondriak.com/mitochondriak-office/",
+ "affiliateUrl": "https://www.mitochondriak.com/mitochondriak-office/?a_box=z3fuqwwr",
+ "regions": ["CZ", "SK", "INTL"]
+ },
+ {
+ "type": "product",
+ "key": "mitochondriak-uv-portable",
+ "name": "Mitochondriak UV portable",
+ "vendor": "Mitochondriak",
+ "vendorKey": "mit",
+ "kind": "Portable UV + PBM panel",
+ "blurb": "15×23 cm portable panel adding UVA 360/366 nm on top of red + NIR. No UVB. 36 W.",
+ "url": "https://www.mitochondriak.com/mitochondriak-uv-portable/",
+ "affiliateUrl": "https://www.mitochondriak.com/mitochondriak-uv-portable/?a_box=z3fuqwwr",
+ "regions": ["CZ", "SK", "INTL"]
+ },
+ {
+ "type": "product",
+ "key": "mitochondriak-maxi-upgraded",
+ "name": "Mitochondriak Maxi Upgraded",
+ "vendor": "Mitochondriak",
+ "vendorKey": "mit",
+ "kind": "Half-body PBM panel",
+ "blurb": "90×30 cm half-body panel. 7 wavelengths red + NIR + 940. 900 W. No UV.",
+ "url": "https://www.mitochondriak.com/mitochondriak-maxi/",
+ "affiliateUrl": "https://www.mitochondriak.com/mitochondriak-maxi/?a_box=z3fuqwwr",
+ "regions": ["CZ", "SK", "INTL"]
+ },
+ {
+ "type": "product",
+ "key": "mitochondriak-maxi-uvb",
+ "name": "Mitochondriak Maxi UVB",
+ "vendor": "Mitochondriak",
+ "vendorKey": "mit",
+ "kind": "Half-body broad-spectrum panel",
+ "blurb": "90×30 cm broad-spectrum panel. UVB 295 + UVA 380 + blue 480 + red + NIR. 900 W. Independent UV+blue toggle.",
+ "url": {
+ "CZ": "https://www.easylight.sk/cs/infrapanel-mitochondriak-maxi-uvb/",
+ "SK": "https://www.easylight.sk/cs/infrapanel-mitochondriak-maxi-uvb/",
+ "INTL": "https://www.mitochondriak.com/mitochondriak-maxi-uvb/"
+ },
+ "affiliateUrl": {
+ "CZ": "https://www.easylight.sk/cs/infrapanel-mitochondriak-maxi-uvb/?a_box=z3fuqwwr",
+ "SK": "https://www.easylight.sk/cs/infrapanel-mitochondriak-maxi-uvb/?a_box=z3fuqwwr",
+ "INTL": "https://www.mitochondriak.com/mitochondriak-maxi-uvb/?a_box=z3fuqwwr"
+ },
+ "regions": ["CZ", "SK", "INTL"]
+ },
+ {
+ "type": "product",
+ "key": "chroma-trinity",
+ "name": "Chroma Trinity",
+ "vendor": "Chroma",
+ "vendorKey": "chroma",
+ "kind": "Handheld broad-spectrum panel",
+ "blurb": "11-wavelength handheld with three modular modes — Ironforge (red+NIR), Lux Vital (cyan/violet/UVA + extended NIR), D-Light (UVB 297 nm). ~310 W combined.",
+ "url": "https://getchroma.co/products/trinity",
+ "affiliateUrl": "https://getchroma.co/products/trinity?ref=getbased",
+ "regions": ["INTL"]
+ },
+ {
+ "type": "product",
+ "key": "chroma-ironforge",
+ "name": "Chroma Ironforge",
+ "vendor": "Chroma",
+ "vendorKey": "chroma",
+ "kind": "Compact handheld PBM",
+ "blurb": "5-wavelength PBM handheld — 630/670 red + 760/810/850 NIR (850-dominant for deep tissue). 200 W.",
+ "url": "https://getchroma.co/products/ironforge",
+ "affiliateUrl": "https://getchroma.co/products/ironforge?ref=getbased",
+ "regions": ["INTL"]
+ },
+ {
+ "type": "product",
+ "key": "chroma-ironforge-mini",
+ "name": "Chroma Ironforge Mini",
+ "vendor": "Chroma",
+ "vendorKey": "chroma",
+ "kind": "Pocket handheld PBM",
+ "blurb": "Yoga-block-sized handheld with the same 5-wavelength split as Ironforge. 200 W.",
+ "url": "https://getchroma.co/products/ironforge-mini",
+ "affiliateUrl": "https://getchroma.co/products/ironforge-mini?ref=getbased",
+ "regions": ["INTL"]
+ },
+ {
+ "type": "product",
+ "key": "chroma-radiance",
+ "name": "Chroma Radiance",
+ "vendor": "Chroma",
+ "vendorKey": "chroma",
+ "kind": "Compact 4-band handheld",
+ "blurb": "405 nm violet + 630/660 red + 810 NIR. Adds eye/skin OPN5 effects beyond pure PBM. 50 W.",
+ "url": "https://getchroma.co/products/radiance",
+ "affiliateUrl": "https://getchroma.co/products/radiance?ref=getbased",
+ "regions": ["INTL"]
+ },
+ {
+ "type": "product",
+ "key": "chroma-red-portal",
+ "name": "Chroma Red Portal",
+ "vendor": "Chroma",
+ "vendorKey": "chroma",
+ "kind": "Desk / wall ambient PBM lamp",
+ "blurb": "Workspace ambient red light. 670 + 810 nm. 40 W. Lower irradiance, all-day exposure model.",
+ "url": "https://getchroma.co/products/red-portal",
+ "affiliateUrl": "https://getchroma.co/products/red-portal?ref=getbased",
+ "regions": ["INTL"]
+ },
+ {
+ "type": "product",
+ "key": "chroma-sky-portal",
+ "name": "Chroma Sky Portal 2.1",
+ "vendor": "Chroma",
+ "vendorKey": "chroma",
+ "kind": "Circadian desk lamp",
+ "blurb": "Day mode: violet 415 + cyan 480 + balanced NIR (>10,000 melanopic lux @ 10 inches). Night mode: deep red 660 + 1300 K warm glow.",
+ "url": "https://getchroma.co/products/sky-portal",
+ "affiliateUrl": "https://getchroma.co/products/sky-portal?ref=getbased",
+ "regions": ["INTL"]
+ },
+ {
+ "type": "product",
+ "key": "chroma-chromatorch",
+ "name": "Chroma Chromatorch",
+ "vendor": "Chroma",
+ "vendorKey": "chroma",
+ "kind": "Pocket PBM torch",
+ "blurb": "226 g torch. Three-band split (~33% each at 670/810/850 nm). 800+ hr battery.",
+ "url": "https://getchroma.co/products/chromatorch",
+ "affiliateUrl": "https://getchroma.co/products/chromatorch?ref=getbased",
+ "regions": ["INTL"]
+ },
+ {
+ "type": "product",
+ "key": "emr-tek-inferno",
+ "name": "EMR-Tek Inferno",
+ "vendor": "EMR-Tek",
+ "kind": "Full-body PBM panel",
+ "blurb": "1400 W full-body panel. 630/670 red + 830 NIR. 132 LEDs + 5 COB modules.",
+ "url": "https://emr-tek.com/products/inferno",
+ "affiliateUrl": null,
+ "regions": ["US", "INTL"]
+ },
+ {
+ "type": "product",
+ "key": "emr-tek-firedragon",
+ "name": "EMR-Tek Firedragon",
+ "vendor": "EMR-Tek",
+ "kind": "Desktop PBM panel",
+ "blurb": "Mid-size 504 W panel. 6 wavelengths (630/660/670 + 810/830/850). COB architecture with adjustable stand.",
+ "url": "https://emr-tek.com/products/firedragon",
+ "affiliateUrl": null,
+ "regions": ["US", "INTL"]
+ },
+ {
+ "type": "product",
+ "key": "emr-tek-firewave-compact",
+ "name": "EMR-Tek Firewave Compact",
+ "vendor": "EMR-Tek",
+ "kind": "Desktop COB PBM device",
+ "blurb": "200 W chip-on-board device. 1400 mW/cm² at the panel face — effective output at 20 inches matches a standard panel at 6 inches.",
+ "url": "https://emr-tek.com/products/firewave",
+ "affiliateUrl": null,
+ "regions": ["US", "INTL"]
+ },
+ {
+ "type": "product",
+ "key": "emr-tek-firewave-pro",
+ "name": "EMR-Tek Firewave Pro",
+ "vendor": "EMR-Tek",
+ "kind": "Desktop PBM panel",
+ "blurb": "350 W desktop panel. 630/670 red + 830 NIR.",
+ "url": "https://emr-tek.com/products/firewave-pro-300-watts-red-and-near-infrared-light",
+ "affiliateUrl": null,
+ "regions": ["US", "INTL"]
+ },
+ {
+ "type": "product",
+ "key": "emr-tek-firefly",
+ "name": "EMR-Tek Firefly Portable",
+ "vendor": "EMR-Tek",
+ "kind": "USB-C battery-powered handheld",
+ "blurb": "Battery-powered portable. 1.5 hr runtime per charge. 630/670 red + 830 NIR.",
+ "url": "https://emr-tek.com/products/firefly-1",
+ "affiliateUrl": null,
+ "regions": ["US", "INTL"]
+ }
+ ]
+ },
+ "exportedAt": "2026-04-28T04:37:20.648Z"
+}
\ No newline at end of file
diff --git a/dev-docs/architecture.md b/dev-docs/architecture.md
index f14da5a5..5410095e 100644
--- a/dev-docs/architecture.md
+++ b/dev-docs/architecture.md
@@ -71,6 +71,18 @@ index.html
`main.js` registers the `DOMContentLoaded` listener, attaches global keyboard and event handlers, and calls the initial `navigate()` to render the dashboard.
+## Navigation and dashboard IA
+
+The sidebar has three conceptual groups:
+
+- Home: `dashboard`, the customizable cross-lens overview.
+- Lenses: `labs`, `genome`, `body`, `light`, `insight`, and `recommendations`. These route to dedicated pages in `views.js`.
+- Tools: focused utilities such as compare dates, correlations, knowledge base, custom markers, and EMF assessment entry points.
+
+The dashboard is not a replacement for lens pages. It is a user-composed overview made from lens/tool widgets. Default widgets are ordered for a new user as: Current Focus, Biological Age, Trends & Alerts, Recommended Next Steps, Marker Spotlight, Quick Markers, Biometrics Overview, Light Today, and Key Trends. Users can reorder, hide, reset, clear, and add widgets. Lens pages expose Add/Remove Dashboard toggles for widgets that can appear in the overview.
+
+Recommendations have both a dashboard widget and a dedicated `recommendations` route. The page aggregates data-linked recommendation candidates from Labs, Body, Light, and Genome signals, while product option rendering and affiliate disclosure remain owned by `recommendations.js`.
+
## 6-layer dependency graph
Modules in a higher layer may import from lower layers. Modules in the same layer must not import from each other — cross-layer calls within the same layer use `window.fn()` to avoid circular dependencies.
@@ -121,8 +133,14 @@ The main tension is between `views.js` (which renders everything) and modules li
```js
// main.js
+import { state } from './state.js';
import { registerRefreshCallback } from './data.js';
-registerRefreshCallback(() => window.refreshDashboard());
+import { buildSidebar } from './nav.js';
+
+registerRefreshCallback(() => {
+ buildSidebar();
+ window.navigate(state.currentView || 'dashboard');
+});
```
**`window.fn()` calls** — functions exposed via `Object.assign(window, {...})` are callable from any module without creating an import edge:
diff --git a/dev-docs/cross-module-patterns.md b/dev-docs/cross-module-patterns.md
index b0c360eb..2aa1c28d 100644
--- a/dev-docs/cross-module-patterns.md
+++ b/dev-docs/cross-module-patterns.md
@@ -34,13 +34,10 @@ The HTML then just uses the function name directly:
When module A needs to call a function from module B, but B also imports from A (creating a cycle), use `window.fn()` instead of a static import:
```js
-// views.js needs to call refreshDashboard after a data change,
-// but data.js also imports from views.js — circular!
-// Solution in data.js:
-window.refreshDashboard();
-
-// And in views.js, expose it on window:
-Object.assign(window, { refreshDashboard });
+// chat.js needs to open a marker modal that lives in views.js.
+// Importing views.js from chat.js would create a heavy UI cycle, so call
+// the window export instead:
+window.showDetailModal(markerKey);
```
The key rule: **`window.fn()` is only for calls that would create a cycle.** For everything else, use normal ES module imports.
@@ -53,7 +50,6 @@ import { getActiveData } from './data.js';
// window call — only when necessary
window.showDetailModal(markerKey); // views.js from chat.js (would be circular)
-window.refreshDashboard(); // views.js from data.js (would be circular)
```
---
@@ -66,11 +62,15 @@ window.refreshDashboard(); // views.js from data.js (would be circular
```js
// main.js
+import { state } from './state.js';
import { registerRefreshCallback } from './data.js';
-import { refreshDashboard } from './views.js';
+import { buildSidebar } from './nav.js';
-// Register so data.js can call refreshDashboard without importing views.js
-registerRefreshCallback(() => refreshDashboard());
+// Register so data.js can refresh the current route without importing views.js
+registerRefreshCallback(() => {
+ buildSidebar();
+ window.navigate(state.currentView || 'dashboard');
+});
```
Then anywhere in `data.js` or modules that `data.js` calls:
diff --git a/dev-docs/module-reference.md b/dev-docs/module-reference.md
index b25e7392..e053dd99 100644
--- a/dev-docs/module-reference.md
+++ b/dev-docs/module-reference.md
@@ -414,7 +414,7 @@ DNA raw data import: client-side parser, storage, dashboard section, AI context
- `saveGeneticsData(profileData, result)` — stores matched SNPs + APOE in `importedData.genetics`
- `deleteGeneticsData(profileData)` — removes genetics data
- `buildGeneticsContext(genetics, activeMarkerKeys)` — serializes genetics for AI context, filtered to SNPs relevant to active markers
-- `renderGeneticsSection()` — dashboard card with APOE + significant/moderate findings; returns an in-context "Add your DNA data" empty-state stub (wired to `triggerDNAFilePicker`) when no SNPs/mtDNA exist
+- `renderGeneticsSection()` — full genetics interpretation section for classic/mobile dashboard contexts; returns an in-context "Add your DNA data" empty-state stub (wired to `triggerDNAFilePicker`) when no SNPs/mtDNA exist
- `handleDNAFile(file)` — full import flow: parse → preview modal → confirm → save
Supports: AncestryDNA (2-column alleles), 23andMe, MyHeritage, FTDNA, Living DNA. Genotype reversal handles strand ambiguity (CT ↔ TC).
@@ -507,16 +507,16 @@ In-app feedback modal.
### `nav.js`
-Sidebar navigation and chart layer controls.
+Sidebar navigation, profile switcher, and mobile sidebar shell.
**Key exports:**
-- `renderSidebar(data)` — renders category navigation with marker counts
-- `renderDateRangeFilter()` — renders the date range pills
-- `renderLayersDropdown(data)` — renders the Layers dropdown (shown only when profile has notes/supplements/cycle data)
-- `setDateRangeFilter(range)` — updates `state.dateRangeFilter` and refreshes
-- `toggleLayer(layer)` — toggles `noteOverlayMode`, `suppOverlayMode`, or `phaseOverlayMode`
+- `buildSidebar(data)` - renders Home, Lenses, Tools, and lab category navigation with marker counts
+- `filterSidebar()` - filters lab categories and keeps top-level app routes visible during search
+- `toggleNavGroup(groupId)` - expands/collapses sidebar category groups
+- `renderProfileDropdown()` / `renderProfileButton()` - profile switcher UI
+- `openRecommendationsFromSidebar()` - compatibility helper that routes to the dedicated `recommendations` page
-**Window exports:** `setDateRangeFilter`, `toggleLayer`, `navigateTo`
+**Window exports:** `buildSidebar`, `filterSidebar`, `toggleNavGroup`, `renderProfileDropdown`, `renderProfileButton`, `toggleMobileSidebar`, `closeMobileSidebar`, `openRecommendationsFromSidebar`
---
@@ -524,20 +524,17 @@ Sidebar navigation and chart layer controls.
### `views.js`
-All dashboard and category rendering. The largest module.
+All dashboard, lens page, tool page, category, and modal rendering. The largest module.
**Key exports:**
- `navigate(section, params)` — main router; calls the appropriate render function
-- `showDashboard(data?)` — renders the full dashboard: drop zone → interpretive lens → focus card → context cards → cycle → supplements → key trends → alerts → data & notes
-- `showCategory(catKey, data?)` — renders a single category with chart grid and data table
-- `showCompare(data?)` — renders the date-comparison view
-- `showCorrelations(data?)` — renders the correlation matrix
+- `showDashboard(data?)` - renders the customizable widget dashboard; default widgets are Current Focus, Biological Age, Trends & Alerts, Recommended Next Steps, Marker Spotlight, Quick Markers, Biometrics Overview, Light Today, and Key Trends
+- `showLabs(data?)`, `showGenomeLens()`, `showBodyLens()`, `showInsightLens(data?)`, `showRecommendations(data?)` - dedicated lens/action pages
+- `showCompare(data?)` / `showCorrelations(data?)` - focused tool pages
+- Dashboard widget controls: `openDashboardWidgetPicker()`, `toggleDashboardOrganizeMode()`, `resetDashboardWidgets()`, `clearDashboardWidgets()`, `addDashboardWidgetFromLens()`, `removeDashboardWidgetFromLens()`
- `showDetailModal(markerKey, data?)` — opens the marker detail modal
-- `showManualEntry(data?)` — renders the manual data entry form
-- `showFocusCard(data?)` — renders the AI focus card with cache management
-- `refreshDashboard()` — convenience function: calls `getActiveData()` and `showDashboard(data)`
-**Window exports:** `navigate`, `showDashboard`, `showCategory`, `showDetailModal`, `showManualEntry`, `refreshDashboard`, `openMenstrualCycleEditor` (re-exported)
+**Window exports:** `navigate`, `showDashboard`, `showLabs`, `showGenomeLens`, `showBodyLens`, `showInsightLens`, `showRecommendations`, `showCategory`, `showDetailModal`, dashboard widget controls, and recommendation page helpers (`openRecommendationDetail`, `discussRecommendation`, `saveRecommendation`, `dismissRecommendation`)
---
@@ -547,7 +544,7 @@ Entry point. Runs once on `DOMContentLoaded`.
**Responsibilities:**
- Imports all feature modules (side-effect imports for window exports)
-- Registers `registerRefreshCallback(() => window.refreshDashboard())`
+- Registers a refresh callback that rebuilds the sidebar and re-renders `state.currentView` through `navigate()`
- Attaches global event listeners: keyboard shortcuts, modal backdrop clicks, drop zone, profile selector
- Calls initial `navigate('dashboard')`
@@ -599,7 +596,7 @@ Client List modal for managing multiple profiles.
### `recommendations.js`
-Supplement, lifestyle, and EMF affiliate recommendations driven by a lazy-loaded catalog. Region-aware: products + URLs + coupons are filtered by user country via a single hierarchy chain (CZ → EU → INTL etc.).
+Supplement, lifestyle, light-device, and EMF affiliate recommendations driven by a lazy-loaded catalog. Region-aware: products + URLs + coupons are filtered by user country via a single hierarchy chain (CZ → EU → INTL etc.). The global Recommendations page and dashboard widget live in `views.js`; this module owns catalog loading, slot rendering, disclosure state, product filtering, and DNA/wearable slot helpers.
**Key exports:**
- `loadCatalog()` — lazy-loads `data/recommendations.json` on first call
diff --git a/dev-docs/sun-spectrum-model.md b/dev-docs/sun-spectrum-model.md
index ffc29ef8..9b115cc7 100644
--- a/dev-docs/sun-spectrum-model.md
+++ b/dev-docs/sun-spectrum-model.md
@@ -191,7 +191,7 @@ Targets are deliberately rough. They're not normative — they're a translation
Legacy `cams` and `noaa` modes (from earlier v1.7.x dev iterations) auto-migrate to `auto` on load via `getMeteoConfig()` so users with stored configs from a pre-shipping build don't get stuck.
-**CAMS hosted relay** is the [`getbased-uvdata`](https://github.com/elkimek/getbased-uvdata) companion repo deployed at `uvdata.getbased.health`, fronted by Caddy. The browser sends `POST /api/proxy {meteo: 'cams', latitude, longitude, time}`; the Vercel proxy injects a bearer from `UVDATA_BEARER` and forwards to the relay. The relay pulls CAMS atmospheric composition forecasts on a 6h schedule (CDS-API), indexes the grid in memory, and serves Open-Meteo-shaped JSON with `hourly.ozone_du`, `hourly.aod`, `hourly.pm2_5`, `hourly.pm10`, plus Open-Meteo's clouds/temp/UVI baseline merged in. Self-hosters run the same Docker image and point Settings → Light & Sun → Sun data source → Self-hosted at their URL.
+**CAMS hosted relay** is the [`getbased-uvdata`](https://github.com/elkimek/getbased-uvdata) companion repo deployed at `uvdata.getbased.health`, fronted by Caddy. The browser sends `POST /api/proxy {meteo: 'cams', latitude, longitude, time}`; the proxy defaults to `https://uvdata.getbased.health`, can be overridden with `UVDATA_UPSTREAM`, and injects the required `UVDATA_BEARER` for the hosted relay. The relay pulls CAMS atmospheric composition forecasts on a 6h schedule (CDS-API), indexes the grid in memory, and serves Open-Meteo-shaped JSON with `hourly.ozone_du`, `hourly.aod`, `hourly.pm2_5`, `hourly.pm10`, plus Open-Meteo's clouds/temp/UVI baseline merged in. Self-hosters run the same Docker image and point Settings → Light & Sun → Sun data source → Self-hosted at their URL.
We deliberately don't pull CAMS-McRad surface UV — that product is queue-based with pre-registered locations, structurally incompatible with synchronous per-coord serving. The `/spectrum` endpoint on the relay runs Bird-Riordan reconstruction server-side fed by real CAMS atmosphere, which collapses the model uncertainty band from ±20–45% to ±10–15% in the UV sweet-spot.
diff --git a/dev-server.js b/dev-server.js
index 4c7b894f..4d8a3e13 100755
--- a/dev-server.js
+++ b/dev-server.js
@@ -13,6 +13,9 @@ import path from 'node:path';
import { fileURLToPath } from 'node:url';
import { execFile } from 'node:child_process';
import crypto from 'node:crypto';
+import zlib from 'node:zlib';
+
+export const DEFAULT_UVDATA_UPSTREAM = 'https://uvdata.getbased.health';
// Self-host OAuth client_id overrides — extracted as an exported helper so
// tests can exercise the env→override mapping without spinning up the HTTP
@@ -369,12 +372,16 @@ const MIME = {
'.webmanifest': 'application/manifest+json',
};
-function serveFile(res, filePath) {
+const COMPRESSIBLE_EXTENSIONS = new Set([
+ '.html', '.css', '.js', '.mjs', '.json', '.svg', '.txt', '.xml', '.webmanifest',
+]);
+
+function serveFile(req, res, filePath) {
const resolved = path.resolve(filePath);
fs.readFile(resolved, (err, data) => {
if (err) { res.writeHead(404); res.end('Not found'); return; }
const ext = path.extname(resolved).toLowerCase();
- res.writeHead(200, {
+ const headers = {
'Content-Type': MIME[ext] || 'application/octet-stream',
'Cross-Origin-Opener-Policy': 'same-origin',
'Cross-Origin-Embedder-Policy': 'credentialless',
@@ -383,8 +390,36 @@ function serveFile(res, filePath) {
// its own schedule. Forcing no-store makes every reload pick up
// the freshest JS/CSS/HTML.
'Cache-Control': 'no-store, must-revalidate',
- });
- res.end(data);
+ };
+ const acceptEncoding = String(req.headers['accept-encoding'] || '');
+ const shouldCompress = data.length > 1024 && COMPRESSIBLE_EXTENSIONS.has(ext);
+ const sendRaw = () => {
+ res.writeHead(200, headers);
+ res.end(data);
+ };
+ if (!shouldCompress) {
+ sendRaw();
+ return;
+ }
+ const finish = (body, encoding) => {
+ res.writeHead(200, {
+ ...headers,
+ 'Content-Encoding': encoding,
+ 'Vary': 'Accept-Encoding',
+ });
+ res.end(body);
+ };
+ if (acceptEncoding.includes('br')) {
+ zlib.brotliCompress(data, {
+ params: { [zlib.constants.BROTLI_PARAM_QUALITY]: 5 },
+ }, (e, body) => e ? sendRaw() : finish(body, 'br'));
+ return;
+ }
+ if (acceptEncoding.includes('gzip')) {
+ zlib.gzip(data, { level: 6 }, (e, body) => e ? sendRaw() : finish(body, 'gzip'));
+ return;
+ }
+ sendRaw();
});
}
@@ -919,15 +954,25 @@ const server = http.createServer((req, res) => {
// CAMS atmosphere relay → getbased-uvdata. Mirrors the
// handleCamsRelay block in api/proxy.js so localhost dev can
- // exercise the same flow against a real upstream. Reads
- // UVDATA_UPSTREAM + UVDATA_BEARER from process.env (typically
- // .env.local sourced before `node dev-server.js`).
+ // exercise the same flow against a real upstream. Uses the
+ // maintainer-hosted relay by default; UVDATA_UPSTREAM can override
+ // it for self-host/dev testing, and UVDATA_BEARER is injected when
+ // present.
if (payload.meteo === 'cams') {
- const upstream = (process.env.UVDATA_UPSTREAM || '').replace(/\/+$/, '');
+ const configuredUpstream = process.env.UVDATA_UPSTREAM ? process.env.UVDATA_UPSTREAM.replace(/\/+$/, '') : '';
+ const upstream = configuredUpstream || DEFAULT_UVDATA_UPSTREAM;
+ const bearer = process.env.UVDATA_BEARER || '';
if (!upstream) {
res.writeHead(503, { 'Content-Type': 'application/json', ...corsHeaders(req) });
res.end(JSON.stringify({
- error: 'CAMS relay not configured locally. Set UVDATA_UPSTREAM (and UVDATA_BEARER) in your shell env before `node dev-server.js`.',
+ error: 'CAMS relay upstream is empty. Set UVDATA_UPSTREAM or switch Sun Data Source to Open-Meteo/manual.',
+ }));
+ return;
+ }
+ if (!configuredUpstream && !bearer) {
+ res.writeHead(503, { 'Content-Type': 'application/json', ...corsHeaders(req) });
+ res.end(JSON.stringify({
+ error: 'CAMS hosted relay requires UVDATA_BEARER. Set UVDATA_BEARER for the hosted default, set UVDATA_UPSTREAM for your own relay, or switch Sun Data Source to Open-Meteo/manual.',
}));
return;
}
@@ -943,7 +988,7 @@ const server = http.createServer((req, res) => {
if (time) qs.set('time', time);
const upstreamUrl = `${upstream}/uv?${qs.toString()}`;
const upstreamHeaders = { 'Accept': 'application/json' };
- if (process.env.UVDATA_BEARER) upstreamHeaders['Authorization'] = `Bearer ${process.env.UVDATA_BEARER}`;
+ if (bearer) upstreamHeaders['Authorization'] = `Bearer ${bearer}`;
// Mirror the 256 KB streaming cap from api/proxy.js (Greptile P2
// closeout `5869341`). A misbehaving upstream that streams an
// unbounded body would otherwise OOM the dev server.
@@ -1020,8 +1065,8 @@ const server = http.createServer((req, res) => {
// Route: / → landing page (if site repo found) or app
if (pathname === '/') {
- if (hasSite) return serveFile(res, SITE_INDEX);
- return serveFile(res, path.join(ROOT, 'index.html'));
+ if (hasSite) return serveFile(req, res, SITE_INDEX);
+ return serveFile(req, res, path.join(ROOT, 'index.html'));
}
// Route: /app → index.html (redirect trailing slash to avoid broken relative paths)
@@ -1029,7 +1074,7 @@ const server = http.createServer((req, res) => {
res.writeHead(301, { 'Location': '/app' }); res.end(); return;
}
if (pathname === '/app') {
- return serveFile(res, path.join(ROOT, 'index.html'));
+ return serveFile(req, res, path.join(ROOT, 'index.html'));
}
// Route: /docs/* → 301 to docs.getbased.health (docs moved to Mintlify;
@@ -1044,12 +1089,12 @@ const server = http.createServer((req, res) => {
// Route: /blog → blog.html, /blog/{slug} → blog/{slug}/index.html (mirrors Vercel rewrites)
if (hasSite && pathname === '/blog') {
- return serveFile(res, path.join(SITE_DIR, 'blog.html'));
+ return serveFile(req, res, path.join(SITE_DIR, 'blog.html'));
}
if (hasSite && /^\/blog\/[^/]+$/.test(pathname)) {
let slugIndex = path.join(SITE_DIR, pathname, 'index.html');
- if (fs.existsSync(slugIndex)) return serveFile(res, slugIndex);
- return serveFile(res, path.join(SITE_DIR, 'blog.html'));
+ if (fs.existsSync(slugIndex)) return serveFile(req, res, slugIndex);
+ return serveFile(req, res, path.join(SITE_DIR, 'blog.html'));
}
// Static files from site repo (e.g. /thank-you.html, /icon.svg)
@@ -1059,11 +1104,11 @@ const server = http.createServer((req, res) => {
let appFile = path.join(ROOT, pathname);
// Only serve from site if the file doesn't also exist in the app root
if (fs.existsSync(siteFile) && fs.statSync(siteFile).isFile() && !(fs.existsSync(appFile) && fs.statSync(appFile).isFile())) {
- return serveFile(res, siteFile);
+ return serveFile(req, res, siteFile);
}
// Clean URL: try .html append (only for site-specific pages like /thank-you)
if (fs.existsSync(siteFile + '.html') && !(fs.existsSync(appFile + '.html'))) {
- return serveFile(res, siteFile + '.html');
+ return serveFile(req, res, siteFile + '.html');
}
}
@@ -1094,7 +1139,7 @@ const server = http.createServer((req, res) => {
// Static files from root
let filePath = path.join(ROOT, pathname);
if (fs.existsSync(filePath) && fs.statSync(filePath).isFile()) {
- return serveFile(res, filePath);
+ return serveFile(req, res, filePath);
}
res.writeHead(404); res.end('Not found');
diff --git a/index.html b/index.html
index 1061b543..c3faa391 100755
--- a/index.html
+++ b/index.html
@@ -12,35 +12,71 @@
-
-
+
+
+
-
+
+
+
+
+
+
Skip to main content