Urolithin A: a longevity molecule or slightly better muscle endurance?
Does urolithin A really improve mitochondrial function or longevity? Human trials, limitations, studied doses and precautions before supplementing.
Read the analysisThe biohacking register
Analyses, protocols and critiques to distinguish useful signals from noise in nutrition, sleep, performance and supplementation.
Recent features
Fermented cheese and the microbiome: what are the real effects?
Fermented cheese: definition and examples, how it differs from a probiotic, evidence on the microbiome and raw milk precautions.
Spermidine: has the anti-aging molecule passed the human test?
Spermidine activates autophagy in the lab, but the SmartAge trial did not improve memory. Food sources, studied doses and safety.
Quieting your thoughts: is mental silence possible?
Forcing your mind to go blank can make thoughts rebound. A more reliable method is to notice rumination and gently redirect your attention.
Evening exercise: does it really wreck your sleep?
Evening exercise does not consistently worsen sleep. Intensity, finish time, caffeine and your individual response determine the right balance.
Jet lag: the light and sleep protocol that actually works
Light can shift your body clock earlier or later depending on its timing. Prepare for your trip, avoid phase-shifting mistakes and use melatonin cautiously.