Educational publisher · UK · ASA-safe
Evidence-graded biohacking and longevity protocols.
Educational hub for biohacking and longevity. Sleep, fasting, CGM, HRV, cold and heat exposure, nootropics, sauna, light therapy, supplements, and wearables — covered in plain English with research citations and evidence grades. Not medical advice.
Where the evidence is strongest
All grade-A protocols →Glycemic index vs glycemic load: why GI alone misleads
The glycemic index has been on food packaging for decades but tells you only half the story. Glycemic load accounts for portion size and is the more practical metric — though both are limited by individual variability.
3 min read
Post-meal walks: the evidence behind a 10-minute habit
A short walk after eating is one of the better-studied lifestyle nudges for postprandial glucose. Here's the size of the effect, where the studies were done, and the practical takeaway.
2 min read
Stress, sleep, and glucose: the overnight insulin resistance signature
Bad sleep produces measurable next-day insulin resistance. Chronic stress amplifies cortisol-driven gluconeogenesis. A CGM makes both visible faster than most people expect.
3 min read
Topics
Glossary →Sleep optimisation
13Hygiene basics, sleep stages, light/temperature/timing, tracking metrics — what the literature actually supports.
CGM & glucose
11What a continuous glucose monitor measures, what spikes mean in healthy people, meal-order and walking research.
Fasting protocols
1016:8 overview, autophagy research, electrolytes, women's hormone considerations, refeeds.
Cold & heat exposure
7Cold-water immersion literature, contrast therapy, sauna+cold combinations, beginner ramp-up.
HRV
7What heart-rate variability measures, RMSSD vs SDNN, HRV-guided training studies, breathwork.
Sauna
6Finnish cardiovascular cohort data, infrared vs traditional, frequency and duration evidence.
Nootropics
10Caffeine + L-theanine, creatine and cognition, rhodiola research, an MHRA-cautious overview.
Light therapy
6Morning sunlight and circadian rhythm, red-light research, SAD lamps.
Supplements
13Vitamin D under NHS guidance, omega-3 research, magnesium forms, MHRA Yellow Card framing.
Wearables
7Oura vs Whoop vs Eight Sleep, and the accuracy of consumer wearables versus lab references.
Exercise
10Zone 2 cardio, VO2 max, resistance training for longevity, walking research, grip strength as a biomarker.
Longevity
11NAD precursors, rapamycin and metformin research, spermidine, hormesis as a unifying concept.
Recently reviewed
What is Garmin Body Battery? How the score works and how to read it
Grade C · 2026-09-23What is Garmin Body Battery? Garmin's 5–100 energy-reserve score built from HRV, sleep, stress, and activity. The inputs are independently validated; the composite isn't. How to read it, device and subscription status, and how it compares to Whoop, Oura, and Apple's new Readiness score.
Smart ring comparison 2026: Oura, Galaxy Ring, RingConn, Ultrahuman
Grade B · 2026-09-23Smart ring comparison 2026: UK prices, battery life, subscription costs, sizing and validation evidence for Oura Ring 4, Galaxy Ring, RingConn Gen 2 and Ultrahuman Ring AIR — who wins for sleep, budget and no-subscription use.
Apple cider vinegar and glucose: what's real, what's marketing
Grade C · 2026-05-19Apple cider vinegar has small but reproducible effects on post-meal glucose in some trials. A look at the size of the effect, who responds, the safety considerations, and whether it's worth the practice.
Berberine for glucose: what the 'natural metformin' claim does and doesn't hold
Grade C · 2026-05-19Berberine has real evidence for lowering blood glucose and lipids. The 'natural metformin' framing is overstated. What the human RCTs report, the GI tolerance issues, and the UK regulatory framing.
Educational only — not medical advice
We summarise research literature. We do not diagnose, treat, prescribe, or replace your clinician. Always consult a UK-registered healthcare professional for personal health decisions. See our medical disclaimer.
Monthly newsletter
Newly reviewed protocols, MHRA / NHS / NICE updates relevant to topics we cover, and notable studies. No product pitches.
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