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Free 7-day reset
A 7-day meal plan designed around your body clock to support better sleep, steadier energy and healthier daily rhythms.
A 7-day meal plan designed around your body clock to support better sleep, steadier energy and healthier daily rhythms.
28 MEALS
28 MEALS
28 MEALS
40+ PLANTS
40+ PLANTS
40+ PLANTS
Meal timing · Shopping · Prep · Substitutions
Meal timing · Shopping · Prep · Substitutions
Meal timing · Shopping · Prep · Substitutions
Research.
Research.
Research.
Published. Presented.
Scientific publications. International conferences.
Nutrition. Sleep.
The gut microbiome.
Nutrition. Sleep.
The gut microbiome.
Nutrition. Sleep.
The gut microbiome.
I’m Adriano dos Santos, a registered nutritionist and sleep medicine specialist. My work brings together research and practical guidance for everyday life.
I’m Adriano dos Santos, a registered nutritionist and sleep medicine specialist. My work brings together research and practical guidance for everyday life.
I’m Adriano dos Santos, a registered nutritionist and sleep medicine specialist. My work brings together research and practical guidance for everyday life.
I created the reset to make that guidance easier to use: a week of meals with the planning, timing and preparation already considered.
I created the reset to make that guidance easier to use: a week of meals with the planning, timing and preparation already considered.
I created the reset to make that guidance easier to use: a week of meals with the planning, timing and preparation already considered.
DOS SANTOS
DOS SANTOS
NUTRITION
SLEEP
CIRCADIAN RHYTHMS
NUTRITION
SLEEP
CIRCADIAN RHYTHMS
Registered Nutritionist
MSc Sleep Medicine
IFM Certified Practitioner
Circadian research at Oxford
Registered Nutritionist
MSc Sleep Medicine
IFM Certified Practitioner
Circadian research at Oxford
DOS SANTOS
NUTRITION
SLEEP
CIRCADIAN RHYTHMS
Registered Nutritionist
MSc Sleep Medicine
IFM Certified Practitioner
Circadian research at Oxford
Food.
Light.
Rhythm.
Food.
Light.
Rhythm.
Food.
Light.
Rhythm.
Get the free 7-day reset
↗
See how your routine compares.
See how your routine compares.
See how your routine compares.
Discover your chronotype: your body’s natural tendency toward earlier or later hours. It’s a starting point for understanding why certain parts of the day feel easier than others.
Discover your chronotype: your body’s natural tendency toward earlier or later hours. It’s a starting point for understanding why certain parts of the day feel easier than others.
Discover your chronotype: your body’s natural tendency toward earlier or later hours. It’s a starting point for understanding why certain parts of the day feel easier than others.
Morning
Morning
Morning
Evening
Evening
Evening
EARLY / LATE / SOMEWHERE BETWEEN
EARLY / LATE / SOMEWHERE BETWEEN
EARLY / LATE / SOMEWHERE BETWEEN
ASSESSMENT PREVIEW · 01 / 11
ASSESSMENT PREVIEW · 01 / 11
Considering only your own “feeling best” rhythm, at what time would you get up if you were entirely free to plan your day?
Considering only your own “feeling best” rhythm, at what time would you get up if you were entirely free to plan your day?
Considering only your own “feeling best” rhythm, at what time would you get up if you were entirely free to plan your day?
○ 05:00 to 06:30
○ 06:30 to 07:45
○ 07:45 to 09:45
● 09:45 to 11:00
○ 11:00 to 12:00
There’s a pattern behind how you feel.
There’s a pattern behind how you feel.
There’s a pattern behind how you feel.
Find out when your body naturally prefers to sleep and wake, how your routine compares, and what you could adjust. Get personalised timing advice in a report you can keep.
Find out when your body naturally prefers to sleep and wake, how your routine compares, and what you could adjust. Get personalised timing advice in a report you can keep.
Your assessment identifies where your own preferences fall.
Your assessment identifies where your own preferences fall.
Start with the free assessment
Discover whether you naturally lean toward earlier mornings, later evenings or somewhere in between.
Discover my chronotype
↗
Go deeper with the full report
Explore how your current routine aligns with your body clock. Get personalised timing guidance for sleep, meals and activity, in a report you can keep and refer back to.
Explore the full report ↗
Small observations can tell you something useful.
Small observations can tell you something useful.
Small observations can tell you something useful.
Light.
When do you first step outside? Notice how daylight fits into your morning, then explore food and timing throughout the day.
Light.
When do you first step outside? Notice how daylight fits into your morning, then explore food and timing throughout the day.
Light.
When do you first step outside? Notice how daylight fits into your morning, then explore food and timing throughout the day.
Your week,
planned.
Your week,
planned.
Your week,
planned.
28 meals. More than 40 plants.
28 meals. More than 40 plants.
28 meals. More than 40 plants.
Less time deciding what to cook. More room to try something different at the table.
Less time deciding what to cook. More room to try something different at the table.
01 / Follow the daily meal plan
01 / Follow the daily meal plan
02 / Shop once and prepare ahead
02 / Shop once and prepare ahead
03 / Adapt with practical substitutions
03 / Adapt with practical substitutions
ONE FREE LETTER EACH MONTH
ONE FREE LETTER EACH MONTH
ONE FREE LETTER EACH MONTH
Helping you learn which everyday habits are working against your sleep and energy.
Helping you learn which everyday habits are working against your sleep and energy.
Helping you learn which everyday habits are working against your sleep and energy.
A closer look at a familiar habit. A recipe to try this week. An answer to a question you’ve been meaning to ask. Adriano brings together research and everyday experience, leaving you with something useful to try in your own life.
A closer look at a familiar habit. A recipe to try this week. An answer to a question you’ve been meaning to ask. Adriano brings together research and everyday experience, leaving you with something useful to try in your own life.
A closer look at a familiar habit. A recipe to try this week. An answer to a question you’ve been meaning to ask. Adriano brings together research and everyday experience, leaving you with something useful to try in your own life.
FROM THE NEWSLETTER
The nutrient absorption gap
The nutrient absorption gap
The nutrient absorption gap
“It is not what we take. It is whether we absorb it.”
“It is not what we take. It is whether we absorb it.”
“It is not what we take. It is whether we absorb it.”
A closer look at how food pairings influence what your body absorbs.
A closer look at how food pairings influence what your body absorbs.
A closer look at how food pairings influence what your body absorbs.
The members’ side
of The Inner Clocks.
The members’ side
of The Inner Clocks.
The members’ side
of The Inner Clocks.
Bring your questions to Adriano. First Wednesday of each month, 19:00 CET. Recorded if you cannot attend.
Bring your questions to Adriano. First Wednesday of each month, 19:00 CET. Recorded if you cannot attend.
Go deeper with full letters and complete protocols.
Go deeper with full letters and complete protocols.
A members-only room, priority for your questions, seasonal challenges, and every guide Adriano releases.
A members-only room, priority for your questions, seasonal challenges, and every guide Adriano releases.
€25 / month · €250 / year
€25 / month · €250 / year
€25 / month · €250 / year
For the first 50 founding members: €19/month,
for as long as you remain subscribed.
For the first 50 founding members: €19/month,
for as long as you remain subscribed.
Planned launch: 2 December 2026.
Explore the published work and conversations that inform Adriano’s approach.
Explore the published work and conversations that inform Adriano’s approach.
01
01
01
2026
2026
2026
Read the publication ↗
02
02
02
2026
2026
2026
Read the publication ↗
03
03
03
04
04
04
Recent speaking.
20 JUNE 2026 / LONDON
IPM Congress
29 MAY 2026 / HOUTEN
VGBC keynote
21 MARCH 2026 / IRELAND
NTOI Conference
10
10
10
clients each year.
A personal practice.
clients each year.
A personal practice.
clients each year.
A personal practice.
Start with a discovery call. Talk through what you want help with, ask about the practice and explore whether one-to-one support is a good fit.
Start with a discovery call. Talk through what you want help with, ask about the practice and explore whether one-to-one support is a good fit.
Dubai
Dubai
Dubai
The Hague
The Hague
The Hague
London
London
London
Gut.
Gut.
Gut.
Sleep.
Sleep.
Sleep.
ADRIANO DOS SANTOS
ADRIANO DOS SANTOS
ADRIANO DOS SANTOS
FOOD / LIGHT
MEAL TIMING / MICROBIOME
FOOD / LIGHT
MEAL TIMING / MICROBIOME
FOOD / LIGHT
MEAL TIMING / MICROBIOME
Learn how food, meal timing and daily habits relate to sleep, with practical guidance and recipes to help you apply what you learn.
Learn how food, meal timing and daily habits relate to sleep, with practical guidance and recipes to help you apply what you learn.
Learn how food, meal timing and daily habits relate to sleep, with practical guidance and recipes to help you apply what you learn.
The Circadian Matrix Journal brings the ideas onto the page, with space to reflect on your daily routine and how you feel.
The Circadian Matrix Journal brings the ideas onto the page, with space to reflect on your daily routine and how you feel.
The Circadian Matrix Journal brings the ideas onto the page, with space to reflect on your daily routine and how you feel.
Explore the book
↗
Start with your next meal.
Start with your next meal.
Start with your next meal.
Get the free 7-day gut reset, delivered to your inbox.
Get the free 7-day gut reset, delivered to your inbox.
Get the free 7-day gut reset, delivered to your inbox.
Get the free 7-day gut reset
↗
