Section 1: Core Concepts
1. Sleep architecture refers to which of the following?
2. Deep N3 (slow-wave) sleep and REM sleep are distributed unevenly across the night. Which pattern is correct?
3. The suprachiasmatic nucleus (SCN) is best described as…
4. In circadian biology, 'aging is a loss of amplitude' means…
5. The glymphatic system is best described as…
6. Aquaporin-4 (AQP4) matters for brain-cleaning because…
7. Heart rate variability (HRV) measures which of the following?
8. The vagus nerve's role in the 'cholinergic anti-inflammatory pathway' means…
Section 2: Applied Scenarios
9. A member reports 'I got 8 hours' but consistently goes to bed at 1 a.m. and wakes at 9 a.m. Based on M3W1, which sleep stage is she most likely under-getting?
10. A member's WHOOP shows their HRV has dropped from a 7-day baseline of 55 ms to 32 ms after three hard training days, resting HR is up 8 bpm, and subjective recovery feels poor. Best next move based on M3W4?
11. A member drinks two glasses of wine most evenings and wonders why her Oura ring shows fragmented REM and low deep sleep even with 7.5 hours in bed. Best explanation from Month 3?
12. A perimenopausal member has bright screens in her bedroom until 11:30 p.m., wakes at 3 a.m. hot and cannot fall back asleep. Which single change is highest-leverage based on M3W2?
13. A member wants to support glymphatic clearance tonight. Which single-night action pulls the biggest, most evidence-aligned lever from M3W3?
Section 3: Myth vs Fact
14. 'As long as you get 8 hours, when you sleep does not matter.' Based on M3W1 and M3W2, this is…
15. 'Alcohol helps me sleep — I fall asleep faster.' From a Month 3 perspective, this is…
16. 'A perfectly steady heart rate is the healthiest heart rate.' Based on M3W4, this is…
17. 'Circadian rhythm is genetic — you can't change it.' From M3W2, this is…
Section 4: Healthspan Heptathlon Integration
18. Which Heptathlon event does Month 3 most directly build?
19. How does Month 3 explicitly reinforce Month 2's 'muscle is the organ of longevity' work?
20. Which Heptathlon lever from M3W3 pairs the Strong & Capable Body (Event 2) with Rested & Resilient (Event 4)?
21. M3W4 argues HRV reflects multiple Heptathlon events at once. Which single-day input most reliably RAISES HRV across the literature the lecture cites?
Section 5: Application and Integration
22. A member's dashboard: bedtime drifts 10 p.m.–1 a.m., WHOOP HRV trending down over 4 weeks, morning grogginess, and creeping mid-afternoon appetite for refined carbs. Which integrated Month 3 read is best supported?
23. Which weekly plan best embodies Month 3's integrated 'one lead-domino' approach for a member whose priority is long-term cognitive health?
24. A member's HRV drops sharply the week after starting a demanding new role at work, even though sleep hours and training are unchanged. Which reading integrates Month 3 best?
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Evidence strength key
- 🟢Meta-analysis — pooled human RCT evidence
- 🔵Randomized controlled trial in humans
- 🟡Observational cohort or large-scale human study
- 🟣Expert review or consensus statement
- ⚪Mechanistic / preclinical evidence