Your mouth has a job.
How tongue bacteria connect beets, nitric oxide and the blood-pressure response after a run.
30 Innocent Habits That Are Ruining Your Gains
30 habits ruining your gains. Find your first fix.
Drop your email and I’ll send you the guide.
Find the everyday habits working against your training. Tick the checklist, choose one change, and track it for a week.
See real pages from the guide
Here’s what you get.
- 01
The tradeoff nobody mentions
Antibacterial mouthwash, nitric oxide and a measured blood-pressure difference after a run.
- 02
Why the signal matters
Antioxidant megadoses, training stress and the adaptation you are trying to keep.
- 03
Which habits are actually yours?
Tick thirty boxes, pick one fix, write down the reason. This is the page that turns the guide into a change.
THE HABITS THAT SOUND HELPFUL
Fresh breath. Cold plunges.
More antioxidants.
Some routines have a tradeoff you were never told about. The guide explains what was actually measured, which goal it affects, and what to change.
ROS is also a signal.
Vitamin C/E, glutathione, AMPK and protein-building signals—with a dedicated science page.
Make the next set count.
Rest intervals, effort and progression that support repeatable training.
INSIDE THE GUIDE
A fix for every habit.
Recovery routines
Mouthwash, cold immersion, preventive painkillers, antioxidant megadoses, warm-ups and alcohol.
Sleep and fuel
Caffeine, sleep opportunity, protein quality, energy availability, carbohydrates and gut comfort.
Training decisions
Hydration, session order, rest, failure, progression, easy runs and supplement labels.
Look inside first
Three real pages, before you give an email.
No sign-up to see these. They are unedited pages from the 28-page PDF, so you can judge the guide instead of a cover.
The tradeoff nobody mentions
Antibacterial mouthwash, nitric oxide and a measured blood-pressure difference after a run.
Why the signal matters
Antioxidant megadoses, training stress and the adaptation you are trying to keep.
Which habits are actually yours?
Tick thirty boxes, pick one fix, write down the reason. This is the page that turns the guide into a change.
START WITH ONE CHANGE
Stop letting your routine work against your training.
Tick the habits that apply and choose one fix for this week.
Honest fit
Who this helps, and who should skip it.
Worth your time if
- You train consistently and suspect something outside the gym is holding results back.
- You want to know what a study measured before you drop a habit.
- You will actually fill in a one-week plan.
Skip it if
- You want a training program. This is about everything around the training.
- You want all thirty fixed at once. The guide asks you to choose one.
Before you download
The questions people actually ask.
Thirty habits sounds like a list of things to feel bad about.
The checklist page exists so you can rule most of them out in two minutes. Most readers tick three or four. The guide then asks for one change, not thirty, and gives you a week to see whether it did anything.
Is this the usual cold-plunge and mouthwash scare content?
Each habit shows what was measured, in whom, and how large the effect was. Where the tradeoff is small or the evidence is thin, the guide says so. The mouthwash page above prints the actual millimetres of mercury rather than an adjective.
Do I need to buy anything?
No. The fixes are changes to timing, order and dose of things you already do. One section audits supplement labels, and its conclusion is usually to remove something.
Why is it free?
Because I want more people running careful experiments on themselves, and because some readers eventually become Rebody Health customers. That is the whole model. No upsell arrives with the guide.
What happens to my email address?
You get the guide, then AI Biohacking, which is what I am testing and measuring on myself. You also get the revised guide whenever the research changes. One click unsubscribes and the address is never sold or shared.
What you are getting
1,000+ people already have this guide.
- 30 habits
- 37 linked sources
- Fillable one-week plan
- Clickable habit checklist
- Last checked
- September 22, 2026. I recheck the studies behind each habit, and revise the guide when a finding is overturned or better evidence lands.
- When it changes
- The revised guide goes to everyone on the list. You do not have to come back for it.
- Who wrote it
- Nick Locascio. AI entrepreneur, founder of Rebody Health, co-founder of Booth AI (YC). My health experiments are personal experience, not medical advice. See the work behind it.
The rest of the field guides
Every one is free, and built the same way.
Updated September 2026. Educational information for training decisions; persistent symptoms and prescribed care need individual assessment.