Tools & Protocols
Optimize with evidence. Get deep-dives on health tracking tools, supplement protocols, and optimization strategies—with evidence ratings and practical implementation guides.
Start This BriefingWho This Is For
What Your Briefings Cover
Tracking Tools
CGMs, sleep trackers, HRV monitors, and more. What's accurate, what's useful, and what's just noise.
Supplement Protocols
Evidence-rated supplement stacks for sleep, cognition, longevity, and performance. Dosing, timing, and interactions.
Optimization Protocols
Cold exposure, heat therapy, fasting protocols, light therapy. What the research actually shows.
Biomarker Analysis
Which blood tests matter, optimal ranges vs. normal ranges, and how to interpret your data.
Sample Briefing Excerpt
"CGM for Non-Diabetics: 2024 Evidence Update"
Bottom line: CGMs provide valuable data for metabolic optimization, but the evidence for long-term health outcomes in non-diabetics remains limited.
What we know:
- Behavior change: 73% of users report dietary modifications based on CGM data (survey, n=1,200)
- Glucose variability: Reducing glucose spikes correlates with improved HbA1c, but causation unclear
- Individual responses: Same foods cause different glucose responses in different people (validated)
Device comparison (accuracy):
- Dexcom G7: MARD 8.2% (most accurate)
- Libre 3: MARD 9.0%
- Stelo (new): MARD 8.5%
Protocol recommendation: For optimization purposes, 2-4 weeks of CGM data is sufficient to identify your personal glucose responses. Continuous use is unnecessary unless tracking specific interventions.
Optimize with Evidence
Tools and protocols that actually work, backed by research.
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