Long reads,
honestly evidenced.
Free · No paywallFree, sourced, dated. Read once and reference forever.Deep guides on the protocols and biology I actually use. Each one is structured to read once and reference forever — sourced, dated, and explicit about where the evidence ends and the speculation begins.
Featured.
Updated weeklyThe CGM Beginner Playbook.
Wearing a continuous glucose monitor without diabetes.
Wearing a continuous glucose monitor without diabetes — Stelo vs Lingo vs Levels, post-prandial spike interpretation, who should bother and who shouldn't.
- 01The 3 consumer CGMs, compared
- 02How to read a spike
- 0330-day baseline protocol
- 04When to stop wearing one
The library.
Every long-form guide on the site.
Fasting — The Science, the Protocols, the Honest Evidence
From 16:8 to prolonged fasts, what the RCTs actually show.
The Gut Microbiome — Brain, Skin, Immunity & Autoimmunity
The four axes that connect your gut to everything else.
Vitiligo — The Science, the Treatments, the Honest Evidence
What causes the immune attack on melanocytes — and what works.
The Longevity Lab Panel
The bloodwork worth asking for. With ranges.
The Autoimmune Protocol (AIP) Diet — The Science & the Honest Evidence
The elimination-and-reintroduction protocol — and what the pilots actually showed.
Biological Age Clocks, Explained — GrimAge, PhenoAge & Epigenetic
GrimAge, PhenoAge, Horvath — which clock measures what, and which you can calculate yourself.
The Vitiligo Diet — What the Science Actually Supports
No diet cures vitiligo. What actually helps — and what the evidence rejects.
How a guide is structured.
Same scaffolding every time, so you can skim or read deep.
TL;DR.
Three sentences. The conclusion before the argument — so you can stop if that's all you needed.
The biology.
What is actually happening. Mechanisms, pathways, what the science does and doesn't yet know.
The protocols.
What to do, in what order, with what cadence. The interventions ranked by leverage.
Self-assessment.
Interactive — answer 10–20 questions, get a personalized recommendation grounded in the guide.
Editorial standard.
Every guide is dated, sourced to peer-reviewed studies where possible, and explicit about where the evidence ends and the speculation begins. If the consensus changes, the guide gets revised — and a changelog at the bottom says what changed.
- Dated
- Every guide
- Sources
- Peer-reviewed primary
- Changelog
- Per revision
- Paywall
- None
- Affiliates
- None
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