Goal
Protocols
Sequenced, multi-week interventions with milestones. Not quick fixes; structured plans.
Calculators
All tools →Articles
All articles →
How to Read Medical Studies: Effect Size, Evidence Hierarchy, p-Values
How to read medical studies: spotting strong RCTs vs weak observational data, ranking evidence, and reading effect size before p-values.
Best Breathwork Protocols Ranked: Evidence by Method
Best breathwork protocols ranked: physiological sigh, box breathing, Wim Hof, 4-7-8. HRV and mood data, dose, duration, when to use each.
Cold Exposure Protocols Ranked: Ice Bath, Plunge, Shower
Cold exposure protocols ranked by endpoint: ice bath for recovery, cold plunge for fat loss, cold shower for mood. Doses, durations, evidence.
The 2026 Fat Loss Protocol: Boring Beats Clever
A sequenced 16-week protocol for durable fat loss in healthy adults. Prioritizes lean mass retention, sleep, and behavior sustainability over thermogenic.
How to Form Habits: What the Science Actually Shows
How to form habits, evidence based: automaticity takes a median 66 days, not 21. Environment design and friction reduction beat motivation.
Intermittent Fasting Protocols Compared: TRE vs 5:2 vs Alternate-Day
Intermittent fasting protocols compared: time-restricted eating, 5:2, and alternate-day fasting produce similar weight loss when calories match.
HRV Guided Training: Morning Baseline, Recovery, Deload Decisions
HRV guided training works only if morning baseline data drives deload decisions. Oura, Garmin, Apple Watch readings on heart rate variability recovery.
Best Longevity Protocol 2026: Tier 1 First, Tier 3 Last
The best longevity protocol for healthspan extension: a tiered stack ranked by evidence, from Tier 1 essentials to Tier 3 experimental adds.
Sauna for Cardiovascular Health: Dose Response and Longevity Protocol
Finnish sauna study links 4-7 sessions weekly at 80C to lower cardiovascular mortality. Dose response, optimal temperature, and time per session.
Sleep Optimization Protocol: 8-Week Plan to Fix Broken Sleep
Sleep optimization protocol: an 8-week sequenced plan to fix broken sleep. Light, temperature, caffeine timing, magnesium glycinate, melatonin dosage.
Walking for Longevity: Steps, NEAT, Post-Meal Walks
Walking for longevity, decoded: 7,000-8,000 steps cuts all-cause mortality, 10,000 is a myth, post-meal walks blunt glucose spikes, NEAT compounds.