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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.
DOS SANTOS
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
Follow the daily rhythm.
Follow the daily rhythm.
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.
Seven days to a calmer gut and deeper sleep.
Seven days to a calmer gut and deeper sleep.
Seven days to a calmer gut and deeper sleep.
Seven days of meals, more than 40 plants and one shopping list, timed to your body clock.
Seven days of meals, more than 40 plants and one shopping list, timed to your body clock.
Seven days of meals, more than 40 plants and one shopping list, timed to your body clock.
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.
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.
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.
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.
€19 / month · €250 / year
€19 / month · €250 / year
€19 / month · €250 / year
Increased to €25/month, after the first 50 members join.
Increased to €25/month, after the first 50 members join.
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
2026 / PODCAST
2026 / PODCAST
2026 / PODCAST
Beyond Limits with Dr. Sharanya
Beyond Limits with Dr. Sharanya
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
In their own words.
In their own words.
In their own words.
Reviews from clients of the practice.
Reviews from clients of the practice.
CLIENT REVIEW
“
It’s wonderful that I found Adriano to help me investigate my symptoms. I had reached a point where I (briefly) didn’t know which way to turn. Step by step, Adriano is now guiding me towards greater confidence and a better understanding of what is happening in my body. Of course, that doesn’t solve everything at once, but it does give me a great deal to hold on to.
Adriano has broad knowledge and knows how to use testing to reach clear conclusions, and from there to map out a path forward. I value that his foundation is nutrition. Small changes in diet can have big effects.
Adriano has set up a system that makes regular contact and consultation with him possible. This works really well. By the end of the programme, I hope to have gained enough practical tools and knowledge that I won’t relapse and can keep building for the long term.
H. Bouma
01 / 17
CLIENT REVIEW
“
It’s wonderful that I found Adriano to help me investigate my symptoms. I had reached a point where I (briefly) didn’t know which way to turn. Step by step, Adriano is now guiding me towards greater confidence and a better understanding of what is happening in my body. Of course, that doesn’t solve everything at once, but it does give me a great deal to hold on to.
Adriano has broad knowledge and knows how to use testing to reach clear conclusions, and from there to map out a path forward. I value that his foundation is nutrition. Small changes in diet can have big effects.
Adriano has set up a system that makes regular contact and consultation with him possible. This works really well. By the end of the programme, I hope to have gained enough practical tools and knowledge that I won’t relapse and can keep building for the long term.
H. Bouma
01 / 17
CLIENT REVIEW
“
It’s wonderful that I found Adriano to help me investigate my symptoms. I had reached a point where I (briefly) didn’t know which way to turn. Step by step, Adriano is now guiding me towards greater confidence and a better understanding of what is happening in my body. Of course, that doesn’t solve everything at once, but it does give me a great deal to hold on to.
Adriano has broad knowledge and knows how to use testing to reach clear conclusions, and from there to map out a path forward. I value that his foundation is nutrition. Small changes in diet can have big effects.
Adriano has set up a system that makes regular contact and consultation with him possible. This works really well. By the end of the programme, I hope to have gained enough practical tools and knowledge that I won’t relapse and can keep building for the long term.
H. Bouma
01 / 17
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.
Get a preview of The Gut–Sleep Solution and join The Inner Clocks for practical ideas about nutrition, sleep and daily rhythms.
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.
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
