Alcohol and sleep: real effects and what to do
Falling asleep, REM sleep, awakenings and HRV: what alcohol really changes, how to reduce its impact and which signs warrant medical advice.
Hack biology.Optimize tomorrow.
Biohacking, nootropics and cognitive performance: discover scientific protocols to optimize the brain, energy, health and human 3.0.
- Cited sources
- Affiliate relationship disclosed
- Visible limits
The news feed.
New studies and announcements, with what they show and the limitations to keep in mind.
Complex post-traumatic stress: widely varying estimates among displaced people
A meta-analysis documents complex post-traumatic stress among displaced people, without establishing a generalizable prevalence estimate.
Beetroot juice and recovery: targeted benefits in female volleyball players
A small trial in female volleyball players suggests benefits for jumping and calf tenderness, but not across all recovery measures.
Sleep apnea: strength training appears to improve perceived sleep quality in a small trial
In 25 adults with obstructive sleep apnea, eight weeks of strength training improved self-reported sleep, with no difference in sleepiness.
What deserves your attention now.
The latest analyses, ranked by their useful signal, not their spectacular promises.
No miracle routine.
A decision-making system.
Useful biohacking does not start with a basket of supplements. It starts with a measurable question, understandable evidence, and a test whose limitations are known.
Read our manifesto- Visible source
Collect data
Studies, measured effect, context and signal quality.
- Explicit limits
Filtering out the noise
Biases, conflicts, extrapolations and overly broad promises.
- Cautious protocol
Build a test
One variable, one duration and a defined stopping criterion.
One topic. The right benchmarks.
Magnesium, creatine, sleep: essential reading for informed choices.
Magnesiumunderstand before choosing
Distinguish insufficient intake from deficiency, read the elemental dose, compare forms and understand their limitations.
Feature · CreatineCreatinedose, selection, and precautions
Understand the regimens studied, compare formats, and distinguish expected effects, digestive discomfort, and medical precautions.
Feature · SleepSleepobserve, understand, adjust
Assess rest without relying on a score, understand sleep debt and recognize situations that warrant medical advice.