Sleep deprivation and life expectancy: what the data really say
Does sleeping 6 hours shorten your life? The numbers from large cohorts, the issue of sleeping too long, and the underestimated lever: regularity.
Read the analysisThe biohacking register
Analyses, protocols and critiques to distinguish useful signals from noise in nutrition, sleep, performance and supplementation.
Recent features
Quitting coffee: how long withdrawal lasts and a 14-day protocol
Caffeine withdrawal lasts 2 to 9 days, with headaches peaking around 24 to 48 hours. What happens, what you really gain, and how to cut back without suffering.
GLP-1 and muscle loss: how much muscle do you lose on Ozempic?
Do Ozempic, Wegovy or Mounjaro cause muscle loss? Discover the real figures and a precise protocol to preserve strength and muscle mass.
Kimchi and the microbiome: what the trials really show
Does kimchi feed your microbiome or just fermented-food marketing? Human trials, irritable bowel syndrome, histamine, salt, and how to introduce it without making yourself ill.
The Buteyko method: breathe less to stress less?
Buteyko has mainly been studied in asthma, not as a stress treatment. Three cautious breathing exercises, limitations and rules for stopping.
Pre-bed whey: should you take protein before sleeping?
Pre-bed whey: 20 to 30 g of protein if you still fall short of your target. Compare whey and casein, timing, sleep and precautions for reflux.