The framework
A chapter-by-chapter path from what's shared across South Asian women, and what isn't, through to the habits that matter most.
The flagship handbook · Edition 01
Foundationsof Longevity
The research-literate reference on your body as a South Asian woman: what your genetics mean, what to test, and what you can change.
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US$67 US$99 Founding price until 30 November30-day money-back guarantee · Read chapters 0 and 1 free →
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the brown geneTheFoundations
of LongevityHandbook
of LongevityHandbook
For South Asian women · Edition 01
Foundations of Longevity · The Brown Gene
(01) Who it's for
Written for the woman who's been told "it's normal" once too often.
- Your results are "within range", but you don't feel within range.
- You're slim, and the family history still worries you.
- You want to know which tests to ask your GP about, and the words to use.
- You want food advice that includes the food you actually eat.
It isn't
A replacement for your doctor, a diagnosis, or a quick fix. It's the context and questions that make your next appointment count.
(02) What's inside
Four parts. One clear system.
Sample eating days
Real days of eating that show how to reach your protein and fibre targets, starting at breakfast, with familiar food.
The 14-test blood panel
The markers to discuss with your GP, how to read a result beyond "normal / not normal", and when to retest.
The advanced section
For when you want to go deeper, including life stages and the questions that don't fit a ten-minute appointment.
Contents
Ten chapters. Chapters 00 and 01 are free to read.
- 00How to use this handbookWhy this book exists, why longevity rather than health, and how to read it in twenty minutes or a weekend.Free
- 01The Brown GeneWhy the rulebook was written for a body that is not yours. The biology first; the advice can wait.Free
- 02Know your numbersThe fourteen-test panel, what optimal looks like for us, the master targets table, and how to get it ordered.
- 03EatSix rules for a body that stores fat centrally, runs low on iron and handles carbohydrate with a thinner margin. Two full sample days.
- 04MoveMuscle is the organ we are short on. The minimum effective dose, a six-pattern programme, and the 232-minute problem.
- 05Fat lossWhere the fat goes, your personal fat threshold, how to lose fat and keep the muscle, and the GLP-1 question.
- 06SleepWhat short sleep does to blood sugar, why snoring is not a joke, the late dinner, and regularity over duration.
- 07StressThe load nobody measures, what it does to a thin-fat body, and what actually works, with effect sizes.
- 08The 12-week planWeek 0 baseline, protein and steps, strength and the plate, sleep and stress, then the retest.
- A+AdvancedTen topics for when your bloods or your life stage ask for more: Lp(a), insulin resistance, PCOS, pregnancy, perimenopause, thalassaemia trait, supplements, genetics, and advocating in the system.
(03) The author
Shweta Shah
A background in health tech and a habit of reading the clinical research closely. A South Asian mother who wanted better answers than "it runs in the family".
Every chapter starts from the research and says plainly where the evidence is strong, where it's thin, and where your GP needs to be part of the decision.
(04) Founding edition
US$67US$99
Founding price until 30 November 2026, then US$99. One price worldwide, in USD.
- Edition 01: all ten chapters, read online on any device
- The 14-test blood panel to discuss with your GP
- Sample eating days
- The advanced section
Full handbook opening soon.
30-day money-back guarantee. Secure checkout by Gumroad. Or read chapters 0 and 1 free →
(05) Questions
Before you buy
Is this medical advice?
No. It's educational. It helps you understand your health and prepare better questions, but decisions about tests, supplements and medicines belong with your GP or specialist.
What format is it?
Edition 01 is read online, on any device: phone, tablet or laptop. After checkout, Gumroad emails you a receipt with your licence key; paste it on the unlock page and every chapter opens.
Does it work where I live?
It's written for South Asian women in the UK, US, Canada and Australia. Test names and how you request them vary, and the handbook covers that.
I'm vegetarian. Will the eating days work for me?
Yes. Familiar food is the starting point, and Chapter 3 covers vegetarian eating in depth, including how to pair proteins and what to watch for with B12.
How is this different from the free Substack?
The Substack essays are free and always will be. The handbook is the structured, edited system: the blood panel, eating days and advanced section in one place.
What's the refund policy?
There's a 30-day money-back guarantee. If the handbook isn't for you, reply to your Gumroad receipt within 30 days of buying and you'll get a full refund.