Ten physiological signals determine what your body needs right now. Sleep, stress, exercise, glucose, gut health, circadian rhythm, hormones, immune status, age, and genetics. Aevia reads them and maps them to food.
Most nutrition apps treat your body as static. Aevia treats it as a system with daily fluctuations. These are the signals that change what you should eat, ordered by how frequently they matter.
Changes protein targets, carb timing, and micronutrient priorities for the entire next day.
Shifts food toward anti-inflammatory, magnesium-rich, and adrenal-supportive sources.
Restructures meal composition, timing, and fiber/fat/protein ratios to stabilize blood sugar.
Adjusts protein quantity, carb timing, and recovery nutrients based on type and intensity.
Activates gut-healing protocol: glutamine, zinc carnosine, probiotics, elimination triggers.
Front-loads calories and carbs. Restricts eating window. Adjusts for shift work.
Targets hormone-specific nutrients: selenium for thyroid, zinc for testosterone, DIM for estrogen balance.
Switches to immune protocol: high C, zinc, D, glutamine. Don't fast. Feed the system.
Raises protein thresholds, adds leucine requirements, introduces age-specific supplements.
Personalizes baseline: methylated B vitamins, fat type ratios, caffeine windows, vitamin A sources.
One night of poor sleep triggers a cascade across six systems. Each one changes what you should eat tomorrow.
Muscle protein synthesis stalls. Catabolism accelerates. Recovery from yesterday's training is incomplete.
170g wild salmon (39g protein, EPA+DHA), 3 eggs at breakfast, 30g casein before bed. Target 2g/kg protein, spread across 4 meals.
The same meal produces higher blood sugar. Cravings intensify. Fat storage bias activates. Ghrelin rises, leptin drops.
Sweet potato, oats, legumes early in the day. Avoid simple carbs. Pair every carb with fat and protein. No high-glycemic meals after poor sleep.
The nocturnal anti-inflammatory reset didn't complete. NF-κB pathway activates. Joint pain, brain fog, accelerated aging.
1 can sardines (1400mg EPA+DHA), curcumin 500mg with piperine, tart cherry concentrate. Anti-inflammatory eating is now priority one.
Vagal tone deteriorated. Prefrontal cortex impaired. Anxiety, reactivity, poor decisions. Caffeine makes it worse.
Pumpkin seeds 30g (156mg Mg), dark chocolate 30g, L-theanine 200mg. No caffeine after noon. Glycine 3g before tonight's sleep.
The body doesn't distinguish between a deadline and a predator. The HPA axis responds with the same cortisol cascade, and it has real nutritional costs.
Vitamin C, magnesium, B5, B6 are consumed by cortisol production. The adrenal glands contain the highest vitamin C concentration in the body. Stress literally depletes it.
Bell peppers, kiwi, citrus (vitamin C 1–2g), spinach 180g + pumpkin seeds (magnesium), avocado (B5). Ashwagandha 300–600mg if chronic.
Chronic stress drives gluconeogenesis from amino acids. You lose muscle even while training. Weight loss during stress is often muscle, not fat.
Increase protein 15–25% above baseline. EAAs between meals reduce catabolism. Don't undereat during stress, it amplifies cortisol.
Chronic cortisol causes receptor resistance. The immune system stops listening to the "stand down" signal. Inflammation runs unchecked. Autoimmune flares. New food sensitivities.
Omega-3 2–3g (salmon or supplement), curcumin, bone broth daily (gut lining). 70% of the immune system is gut-based, and stress damages the lining.
Stress shifts autonomic balance sympathetic. Bile production drops (fat malabsorption). Neurotransmitter substrates consumed faster than replenished. Anxiety, insomnia, poor focus.
Fermented foods (psychobiotics), taurine 1–2g, phosphatidylserine 300mg at night. Evening complex carbs support serotonin and lower nocturnal cortisol.
Exercise is a controlled stressor. The type, duration, and intensity each create different metabolic demands. A mismatch between training load and nutritional support is the most common cause of stalled progress.
Resistance training creates micro-tears. Endurance increases leucine oxidation. Both elevate protein turnover far beyond the workout window. Without substrate, incomplete repair stalls gains.
2.0–2.4g/kg protein per day. Distribute across 4+ meals. 2.5g leucine per meal triggers MPS. Post-workout: 40g protein + 1g/kg carbs within 2 hours.
Glycogen is the primary fuel at higher intensities. Endurance sessions over 60 minutes can fully deplete stores. Low glycogen impairs next-session performance and suppresses immune function.
Strength: 3–5g/kg carbs/day. Endurance: 5–8g/kg/day. Post-workout: sweet potato, rice, oats. Periodize carbs to training volume, not calendar.
Sweating depletes sodium, potassium, magnesium, zinc. Iron demand rises with endurance training (foot-strike hemolysis). B vitamins burn faster as energy metabolism cofactors.
Pumpkin seeds + spinach (Mg 400–600mg). Beef or oysters (zinc 15–30mg). Monitor ferritin, athletes target >50 ng/mL. Vitamin D 2000–5000 IU.
High-intensity training is sympathetic. Volume taxes CNS recovery. Power athletes burn through dopamine and acetylcholine precursors. The "overtrained" feeling is often neurotransmitter depletion.
Eggs (choline for acetylcholine), tyrosine-rich foods (chicken, turkey, almonds) for dopamine. Creatine 5g/day (neuroprotective). Deload weeks are nutritional as much as structural.
You are not what you eat. You are what you absorb. A compromised gut means even a perfect diet delivers suboptimal nutrition. Gut health is upstream of nearly every system.
Intestinal permeability impairs active transport of iron, zinc, magnesium, calcium. Damaged villi reduce B12 and folate absorption. Labs show low levels that don't respond to supplementation.
L-glutamine 5–10g/day (enterocyte fuel), zinc carnosine 75mg (heals tight junctions), bone broth daily (glycine, proline, gelatin). Spore-based probiotics.
Gut permeability allows lipopolysaccharide into the bloodstream, triggering endotoxemia. This is a primary driver of metabolic syndrome, brain fog, joint pain, and unexplained fatigue.
Colostrum (immunoglobulins seal lining), polyphenols (berries, green tea, pomegranate), butyrate from fiber or supplement. Identify and eliminate personal trigger foods.
The vagus nerve is the gut-brain highway. Dysbiosis directly impairs neurotransmitter production. Anxiety and depression that don't respond to medication may be rooted in the gut.
Fermented foods daily (kimchi, sauerkraut, kefir). Psychobiotics: L. rhamnosus, B. longum (clinical evidence). Fix the gut before assuming the brain is the problem.
SIBO causes fermentation in the small intestine. Hydrogen and methane gas. Bloating, malabsorption, feeding pathogenic bacteria. Food intolerances that seem to multiply.
Reduce FODMAPs temporarily while healing. Reintroduce slowly. Prioritize prebiotic fibers (partially hydrolyzed guar gum, GOS) that feed beneficial species selectively.
Hormones are the operating system. Thyroid sets metabolic rate. Sex hormones drive adaptation. Insulin controls energy storage. Nutrient status drives hormone production, and hormone status drives nutrient demand. Bidirectional.
Caloric restriction and low-carb diets suppress T4→T3 conversion. Selenium is required for the deiodinase enzyme. Without it, your body can't activate its own thyroid hormone.
2–3 Brazil nuts daily (200mcg selenium). Sea vegetables (iodine 150–300mcg). Don't go very low-carb if hypothyroid. Carbs support T4→T3 conversion.
Cholesterol is the precursor to all sex hormones. Low dietary fat directly impairs synthesis. Sleep deprivation reduces testosterone 10–15% within one week. Excess body fat increases aromatase.
Oysters 6 (32mg zinc), eggs with yolks (cholesterol + D), avocado and olive oil (MUFA). Boron 6–10mg reduces SHBG. Maintain body fat 10–20%.
Liver detox clears estrogen metabolites. Fiber binds excreted estrogen preventing reabsorption. Xenoestrogens from plastics and pesticides add to the load. DIM from cruciferous vegetables supports healthy metabolism.
Broccoli, cauliflower, kale daily (DIM), fiber 30–40g/day, flaxseed 2 tbsp (lignans). Reduce plastic food containers. Calcium D-glucarate supports liver clearance.
Chronically high insulin inhibits lipolysis, promotes fat storage, drives inflammation, and accelerates aging. Magnesium deficiency worsens signaling. The gateway to metabolic syndrome.
Chromium-rich foods (broccoli, green beans), alpha-lipoic acid 600mg, ceylon cinnamon 1–2g. Time-restricted eating 12–16h window. Berberine 500mg if clinical.
Chronological age is a number. Biological age is the state of your systems. Absorption, enzyme production, hormone levels, and inflammatory baseline all shift. Nutritional requirements change meaningfully every decade after 30.
Sarcopenia begins around 30 and accelerates after 60 at 3–8% per decade without intervention. The leucine threshold rises. More protein per meal is needed to trigger the same muscle-building response.
1.2–1.6g/kg protein minimum for 40+. 3–4g leucine per meal (higher than younger adults). Creatine 5g/day becomes increasingly important. Resistance training is non-negotiable.
B12, iron, calcium, magnesium absorption all decline. Skin synthesizes 75% less vitamin D at 70 vs. 20. NAD+ declines, impairing mitochondrial function. Collagen production falls 1% per year from 25.
B12 sublingual 1000mcg, vitamin D 4000–5000 IU, CoQ10 200–400mg (critical on statins), collagen peptides 10–15g/day. Digestive enzymes with meals.
Senescent cell accumulation, mitochondrial dysfunction, immune dysregulation. CRP, IL-6, TNF-α all trend upward. This accelerates every age-related disease: cardiovascular, cancer, neurodegeneration.
EPA 2g+ daily (wild salmon or supplement), sulforaphane (broccoli sprouts, Nrf2 pathway), quercetin (senolytic potential), fisetin (strawberries). Anti-inflammatory eating becomes foundational.
Acetylcholine production drops (memory, focus). Neuroplasticity decreases without stimulation. Brain fog, slower processing, reduced motivation. Preventable with nutrition and stimulus.
Omega-3 DHA (brain structural component), eggs and liver (choline), lion's mane mushroom (NGF stimulation), phosphatidylserine 100–300mg. Creatine is neuroprotective.
Every cell has a clock. Insulin sensitivity, fat storage, immune surveillance, and repair all follow circadian rhythm. When you eat matters almost as much as what you eat.
Thermic effect of food is roughly 50% higher at breakfast vs. dinner. Late-night eating impairs glucose disposal and promotes fat storage. Same calories, different outcome depending on when.
Front-load carbs and calories before 2pm. Largest meal at breakfast or lunch. Stop eating 3 hours before sleep. 8–12h eating window aligned to daylight.
Morning sunlight sets the master clock (SCN), triggers healthy cortisol awakening, and drives vitamin D synthesis. Melatonin is also a potent antioxidant. Suppressing it accelerates aging.
Vitamin D with breakfast (morning sun or 2000–5000 IU). Magnesium 400mg in the evening (supports melatonin). Avoid melatonin supplements above 0.5mg unless clinical.
Circadian disruption increases inflammatory gene expression. Clock genes directly regulate NF-κB. No supplement stack fully compensates without fixing the schedule, but aggressive nutritional support reduces the damage.
Omega-3 2g+ aggressively, vitamin D higher doses, magnesium 400mg+. Melatonin therapeutically under guidance. Eat on a consistent schedule even if the world doesn't.
Healthy cortisol is high morning, low evening. Late eating, blue light, and chronic stress flatten the curve. Result: can't sleep despite exhaustion, afternoon crashes, immune suppression.
Evening complex carbs (small serving of sweet potato or rice) lower nocturnal cortisol by supporting serotonin→melatonin. Phosphatidylserine 300mg at night blunts cortisol spikes.
The immune system is one of the most energy-expensive systems in the body. Active responses can increase basal metabolic rate 15–30%. Eating wrong during illness extends it. Eating right shortens it.
Immune cells require glutamine as primary fuel. The body breaks down muscle to supply amino acids for antibody production and immune cell proliferation. The "don't eat when sick" advice is wrong.
1.5–2g/kg protein during illness. L-glutamine 10–20g/day. Bone broth (amino acids + hydration). Do not fast. The body needs substrate to fight.
Vitamin C is depleted rapidly during infection. Zinc is required for T-cell maturation and NK cell activity. Vitamin D activates antimicrobial peptides. These are not optional during illness.
Vitamin C 2–5g/day divided (bell peppers, kiwi, supplement), zinc 30–50mg (lozenges within 24h of symptoms), vitamin D 5000–10000 IU short-term. Quercetin improves zinc cell entry.
Neutrophils and macrophages run on glucose. Infection-driven insulin resistance redirects glucose toward immune cells. This is adaptive. Don't restrict carbs during active infection.
Easy-digest carbs: rice, fruit, honey. Don't go low-carb or keto during illness. Your immune cells need the glucose more than your muscles do right now.
Post-infectious fatigue is real. Iron sequestration during infection creates functional anemia that can persist. Exercising too soon causes relapse. Rebuilding takes longer than the illness itself.
CoQ10 200mg (mitochondrial recovery), PQQ (mitochondrial biogenesis). Iron only after infection resolves (iron feeds pathogens). Caloric surplus during recovery. Gradual return to exercise.
Energy crashes, cravings, brain fog, afternoon walls. These aren't willpower failures. They're glucose dysregulation with a direct nutritional fix.
High-glycemic meals trigger insulin overshoot. Blood sugar crashes below baseline. Brain competes for dwindling glucose. Willpower collapses. Cravings for sugar are the body's emergency alarm.
Pair every carb with fat + protein + fiber. Start meals with vegetables or protein. Apple cider vinegar 1 tbsp before meals flattens glucose curves. No naked carbs ever.
Chronically high insulin inhibits lipolysis. Fat is locked in storage. Energy crashes 2 hours after eating. Hunger returns quickly. Darkened skin folds (acanthosis) are a visible marker.
Chromium-rich foods (broccoli, green beans), ceylon cinnamon 1–2g, magnesium 400mg+. Time-restricted eating (12–16h window). Berberine 500mg 2×/day if clinical.
The brain uses 20% of total glucose. High variability (spikes and crashes) impairs prefrontal cortex function. Decision fatigue, poor memory, inability to focus are downstream of unstable fuel delivery.
MCT oil in coffee (brain-available ketones), eggs + avocado at breakfast (stable fuel), omega-3 DHA (brain structural fat). Smaller, more frequent meals if crashing.
Magnesium deficiency drives chocolate cravings. Serotonin depletion drives carb cravings. Chromium deficiency impairs glucose regulation. The craving is the symptom. The deficit is the cause.
Dark chocolate 30g (Mg + polyphenols), tryptophan-rich foods (turkey, pumpkin seeds) for serotonin, chromium 200–400mcg. Address the root, not the craving.
Your genes load the gun. Environment pulls the trigger. But genes also determine caffeine metabolism, methylation capacity, beta-carotene conversion, and saturated fat response. One-size nutrition ignores this.
Reduces folate→methylfolate conversion by 30–70%. Disrupts methylation (DNA repair, neurotransmitter production, detox, homocysteine clearance). Folic acid in fortified foods can't be used properly.
Methylfolate (L-5-MTHF) 400–800mcg instead of folic acid. Methylcobalamin B12. Leafy greens, liver, eggs for natural folate. Avoid folic acid-fortified processed foods.
Present in ~25% of the population. Impaired cholesterol clearance, higher LDL response to saturated fat, increased neuroinflammation. Diet adjustment here is genuinely protective.
Mediterranean pattern: prioritize omega-3 DHA (neuroprotective), olive oil over butter, limit saturated fat significantly. Regular cardiovascular exercise is critical for this genotype.
Determines if afternoon coffee ruins your sleep. Slow metabolizers have increased cardiovascular risk with high caffeine. Fast metabolizers clear it in 2–4 hours but still need to respect sleep biology.
Slow metabolizers: morning only, max 200mg (one cup). No caffeine after 10am. Fast metabolizers can tolerate more but should stop by noon. Neither genotype benefits from 3pm espresso.
Heavy metals, pesticides, microplastics, mold. Mercury displaces selenium and zinc. Lead displaces calcium. Phase I liver detox generates free radicals. Phase II needs glycine, taurine, sulfur for conjugation.
Cruciferous vegetables daily (sulforaphane activates Nrf2), garlic and onions (sulfur), glycine 3–5g (most people deficient), NAC 600–1200mg or liposomal glutathione. Chlorella binds mercury.
These factors interact multiplicatively. When three or four overlap, the nutritional demands are far greater than the sum of each in isolation. Here's what Aevia actually recommends for a real scenario.
Protein need jumps from a standard 1.6g/kg to over 2.2g/kg. Magnesium demand doubles. Cortisol is burning through vitamin C while impairing gut absorption, so even a good diet underdelivers. The exercise load generates inflammation that can't resolve because sleep is too short for the nocturnal reset. Standard meal planning misses all of this. Here's how Aevia builds the day.
Every option above is personalized to today's signal stack. Tomorrow, with better sleep and lower stress, the plan shifts. That's the point.
When one system is under load, it borrows from others. Sleep borrows from recovery. Stress borrows from immunity. Exercise borrows from everything. Nutrition is how you keep the account funded.
Aevia handles prioritization automatically. But if you're doing this yourself, this is the order that produces the highest return.
Fix sleep before optimizing anything else. It's the master regulator. Everything downstream improves when sleep improves.
Chronic cortisol undermines every other intervention. Managing the HPA axis is upstream of digestion, hormones, and recovery.
You are what you absorb. A compromised gut means even a perfect diet underdelivers. Fix absorption before adding supplements.
Match fuel to training. The mismatch between load and nutritional support is the most common cause of stalled progress.
Nutrient status drives hormone production. Hormone status drives nutrient demand. Bidirectional. Optimize here once the foundation is set.
Environmental load and genetic variability are the final personalization layer. Important, but only after the high-frequency signals are addressed.
Tap a scenario. Answer a few questions. Get exactly what to eat, with quantities, personalized to your body.
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