How Your Body Runs Your Day
Understand the biological mechanisms behind your everyday energy, appetite, immunity, and stress. Learn how to read your body's signals and align your daily habits with how human physiology actually works.
Like Duolingo, but for How Your Body Runs Your Day. Tomo turns the whole topic into a game you play five minutes a day, until it actually sticks.
A short one: 12 levels across 2 sections, about 24 minutes end to end, roughly 5 days at five minutes a day. It moves through Fueling and Timing Your Day and Defending and Regulating the Body. It starts from scratch.
Free forever · No credit card · iPhone & Android
Key ideas in How Your Body Runs Your Day
- Light entering the eyes stimulates specialized retinal cells that signal the brain's central clock
- This morning light signal synchronizes the daily cycle and sets an internal timer for the release of melatonin about 12 to 14 hours later
- Indoor lighting is usually not bright enough to trigger this clock-setting mechanism effectively
- Adenosine continuously accumulates in the brain throughout waking hours, creating 'sleep pressure'
- Caffeine binds to adenosine receptors, temporarily blocking the brain from detecting the tiredness signal without reducing the actual chemical
- Once caffeine breaks down, the accumulated adenosine floods back onto the receptors, often causing an energy crash
- The circadian rhythm contains a natural biphasic pattern that produces a dip in alertness in the early-to-mid afternoon
- This mid-afternoon drop occurs regardless of whether or what you ate for lunch, though large heavy meals can amplify it
- The dip corresponds with a slight temporary decline in core body temperature and nervous system arousal
- To initiate sleep, the brain and body must lower their core temperature by about 1 to 2 degrees Fahrenheit (roughly 1 degree Celsius)
- A cool ambient bedroom temperature facilitates heat dumping from the skin into the surrounding air
- A room that is too warm prevents this natural cooling, making it difficult to fall asleep and triggering frequent nighttime awakenings
- Digesting food generates metabolic heat, which prevents the natural core body temperature drop required for deep sleep
- During sleep, the body naturally shifts resources toward cellular repair, autophagy, and tissue maintenance, which competing digestive work impairs
- Late digestion frequently causes gastrointestinal reflux and sleep fragmentation, reducing restorative slow-wave sleep
- Refined carbs digest rapidly, causing blood glucose to spike quickly in the bloodstream
You've tried the other tabs
Thirty open tabs. Four facts you actually kept.
You watched. You nodded. By Sunday it was gone.
One answer, then back to scrolling.
Eight weeks. You meant to finish. You didn't.
Tomo gives How Your Body Runs Your Day the Duolingo treatment: levels, streaks, and quick quizzes that test what you just learned. That game loop is what the tabs above never had, so it's the one you actually finish.
Here's what playing it feels like
A real question from this course. Take your best guess.
Why does getting natural light in the morning help you fall asleep at night?
Get it right to open this lesson and 11 more in the app.
How to learn How Your Body Runs Your Day, step by step
Go in order. 12 short levels across 2 sections, about 24 minutes in all, five minutes a day.
- 1
Fueling and Timing Your Day
- Working With Your Circadian Clock
- Managing Blood Sugar and Hunger Signals
- 2
Defending and Regulating the Body
- Interpreting Sickness and Immune Defense
- Regulating the Stress Response
2 sections · 4 units · 12 levels. Built to play, not to enroll.
Questions about How Your Body Runs Your Day
How do I learn How Your Body Runs Your Day?
Go in order: start with Fueling and Timing Your Day, then Defending and Regulating the Body. On Tomo that's 12 short levels, about 24 minutes in all, played five minutes a day. Start free and play the first level in under a minute.
Is there a Duolingo-style app for How Your Body Runs Your Day?
Yes. Tomo works like Duolingo: short daily lessons, streaks and quick quizzes. How Your Body Runs Your Day is one of its free courses, and you can type any other topic to get a course of your own.
Is the How Your Body Runs Your Day course free?
Yes. How Your Body Runs Your Day is playable on Tomo's free plan, which doesn't expire. No credit card, no waitlist. Download the app and start your first lesson.
How long does it take to learn How Your Body Runs Your Day?
12 levels across 2 sections, about 24 minutes of play in total. It's built for five minutes a day, so you finish it a little at a time instead of all at once.
Do I need any background to start How Your Body Runs Your Day?
No. It's pitched at a beginner level, so it starts where you are and builds up. If you can tap a phone, you can start.
Tomo is in ChatGPT
Tomo is also a ChatGPT plugin: the same playable courses, built and played inside your chat.
Add Tomo to ChatGPT- What to ask
- “Make me a Tomo course on black holes.” “Turn this chat into a Tomo course.”
- What you get
- Quick questions with instant feedback, hearts and stars, ready to play in about a minute.
- Where it goes
- No sign-up to start. Connect your Tomo account and your streak carries on in the app.
You pick the voice
How Your Body Runs Your Day is taught in the Bestie style: your friend who just gets it. Want a different feel? In the app you can spin up the same topic in any of Tomo's teaching styles. Same facts, totally different vibe.
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Start How Your Body Runs Your Day today.
Download Tomo, search How Your Body Runs Your Day, and play your first lesson in under a minute.