Science-backed health protocols, updated every week

We monitor PubMed, preprint servers, and health research podcasts — then synthesize the evidence into actionable supplement stacks and daily routines you can actually follow.

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50 supplements analyzed·4+ protocols available·16 health domains

Popular protocols

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Stress managementCognitive performanceSleep & recovery

Sleep Optimization Protocol

A comprehensive sleep protocol combining supplements and behavioral interventions to improve sleep quality, reduce time to fall asleep, and increase deep sleep duration.

SStrong Evidencebeginner8 steps · 4 supplements · 4 habits

Stress managementCognitive performanceSleep & recoveryExercise & movementHormonal health

Morning Optimization Protocol

Start every day with the right signals — light, movement, cold, and key supplements to set cortisol rhythm and maximize morning energy.

AAdequate Evidenceintermediate6 steps · 3 supplements · 3 habits

Longevity & agingMetabolic healthCardiovascular health

Foundational Longevity Stack

Core supplements and habits supported by longevity research — targeting NAD+, autophagy, cardiovascular health, and cellular maintenance.

AAdequate Evidenceintermediate8 steps · 5 supplements · 3 habits

This week in health science

SStrong Evidence

Magnesium glycinate confirms sleep-onset benefit

New meta-analysis (n=2,400) strengthens evidence for 300mg magnesium glycinate reducing sleep onset latency by 12 minutes on average.

AAdequate Evidence

Creatine for cognitive performance in sleep-deprived adults

RCT shows 5g creatine monohydrate improves working memory scores by 15% after 24h sleep deprivation.

BBuilding Evidence

Ashwagandha and cortisol — mixed results in new trial

600mg KSM-66 showed no significant cortisol reduction in healthy adults under 30.

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How it works

We read the research

Our AI pipeline monitors 600+ papers per month across PubMed, bioRxiv, medRxiv, and health science podcasts.

We grade the evidence

Every claim gets a confidence score based on study quality, replication, and bias. Grades update automatically as new research publishes.

You follow the protocol

Complete step-by-step routines combining supplements and daily habits, with evidence grades on every recommendation.

The weekly evidence digest

Every Monday: what changed in health science this week, which protocols got updated, and what you should know. Free.