YourProtocol
YourProtocol Recommended stacks are built in-house for goals no single expert fully owns. Each is synthesized from multiple peer-reviewed papers, clinical guidelines and expert sources, cited throughout, and held to a higher evidence bar precisely because no famous name is carrying it.
Kiwifruit Before Bed for Sleep
A simple, food-first sleep habit with one real (if small) clinical trial behind it: two kiwis before bed, given an…
Beat Jet Lag
Shift your body clock deliberately with timed light and a correctly-timed low dose of melatonin, so you land closer…
Recover From Lost Sleep
Damage-control for the day after a bad night, then a real plan to clear the debt, using naps, light and strategic…
Build Everyday Happiness
The daily behaviours with the strongest evidence for lifting everyday mood: movement, real social connection, light,…
Hangover Recovery: What Actually Works
An honest next-day hangover plan: what genuinely helps (fluids, food, sleep, the right pain reliever), what is myth…
The Sporting Recovery Stack
Recover like the evidence says to: sleep, protein and hydration first (the cake), with the gadgets you actually want…
Calm the Stress Response
Down-regulate stress on demand with breathing the research actually backs, then lower your baseline with movement,…
Everyday Immune Support
What the evidence actually supports for a resilient immune system: sleep, exercise, real food and a couple of…
Skin From The Inside Out
The skin routine with actual evidence behind it: daily sun protection and a retinoid do most of the work, everything…
Calm Inflammation & Protect Joints
The evidence-led order for achy joints: move and strengthen, lose excess weight, then add the supplements that…
The Minimum Effective Dose of Strength Training
The evidence-based floor for strength training: how little you can do and still get the mortality benefit, why that…
Your Walking Pace May Predict Your Biological Age
A UK Biobank study of over 400,000 adults links a habitually brisk walking pace to longer telomeres and an estimated…
Exercise as an ADHD Tool: What the Evidence Actually Shows
Two meta-analyses of controlled trials find aerobic exercise produces real, measurable improvements in attention,…
GLP-1 Companion Nutrition: Keep the Muscle
If you're losing weight on a GLP-1 medication (semaglutide, tirzepatide), a meaningful share of that weight can be…
Creatine for Women in Midlife: What It Does, and What It Does Not
Creatine is currently sold to women in midlife on a bone-density claim. The pooled randomized trials found bone…
Creatine Monohydrate: The Daily Protocol, Graded
The dose, the routine, and what actually happens week by week, with every claim graded separately: what the muscle…
POTS & Orthostatic Intolerance: The Basics
An informational, pacing-aware look at the low-risk basics for POTS and orthostatic intolerance (sodium, fluids,…
Does Cracking Your Knuckles Cause Arthritis?
The honest evidence on knuckle cracking: it does not cause arthritis, but there is one real, minor downside worth…
Do Multivitamins Help You Live Longer?
The honest evidence on multivitamins for longevity: they do not extend a healthy adult's life, but there are real,…
Do Seed Oils Cause Inflammation?
The honest evidence on seed oils and inflammation: the oil itself is not the villain the internet claims, but that…
Is There a 30g Protein Ceiling Per Meal?
The honest evidence on the '30g of protein per meal' ceiling: it is a myth, but that does not mean more protein per…
Does Sugar Make Kids Hyperactive?
The honest evidence on sugar and hyperactivity: blinded, placebo-controlled trials find no effect on children’s…
Is Breakfast Really the Most Important Meal of the Day?
The honest evidence on breakfast and weight: a 2019 meta-analysis of 13 randomized trials found no weight or…
Why Bryan Johnson Quit Rapamycin
The honest evidence on rapamycin and longevity: the first completed year-long RCT missed its primary endpoint, and…
Cold Plunge, Honestly Graded
The honest, evidence-graded read on cold plunging: what it genuinely does, what is only suggestive, and which viral…
Which Magnesium for Which Goal
A plain, evidence-graded guide to matching a magnesium form to your goal, and an honest note on how much of the…
A Realistic Morning Routine
A calm, evidence-graded morning routine built from the few basics that actually hold up, minus the 5 am pressure and…
Semaglutide (Ozempic, Wegovy): Evidence and Safety
Semaglutide is a GLP-1 receptor agonist that slows stomach emptying and reduces appetite. It is FDA-approved, as…
Tirzepatide (Mounjaro, Zepbound): Evidence and Safety
Tirzepatide is a dual GIP/GLP-1 receptor agonist, activating two gut-hormone pathways instead of one. It is…
NAD+ Boosters (NMN, NR): Honestly Graded
NAD+ boosters like NMN and NR reliably raise the NAD+ biomarker in human trials, that part of the claim is strong.…
Fibermaxxing, Honestly Graded
Fibermaxxing (pushing fiber intake way up) is trending, and the core case for it is genuinely strong: almost no US…
Electrolyte Packets: Do You Actually Need One?
Most people reaching for an electrolyte packet after an ordinary workout do not need one; average sodium intake in…
PT-141 / Bremelanotide: Evidence and Safety
PT-141 (bremelanotide) is FDA-approved as Vyleesi, but only for hypoactive sexual desire disorder (HSDD) in…
Tesamorelin (Egrifta): Evidence and Safety
Tesamorelin is a growth-hormone-releasing hormone (GHRH) analog that is FDA-approved, as Egrifta, specifically for…
BPC-157: Evidence, Legal Status, and Safety
BPC-157 is the most popular “research peptide” on the market, but the human evidence does not match the hype. Almost…
TB-500: Evidence, Legal Status, and Safety
TB-500 is sold as a synthetic fragment related to thymosin beta-4, pitched for the same injury-recovery use case as…
CJC-1295: Evidence, Legal Status, and Safety
CJC-1295 is a long-acting growth-hormone-releasing hormone (GHRH) analog with no completed human trials establishing…
Ipamorelin: Evidence, Legal Status, and Safety
Ipamorelin is a growth-hormone secretagogue that works through the ghrelin receptor, often stacked with CJC-1295. No…
MK-677 (Ibutamoren): Evidence and Safety
MK-677 (Ibutamoren) is technically not a peptide, it's a small-molecule pill, but it's sold and discussed alongside…
GHK-Cu (Copper Peptide): Evidence and Safety
GHK-Cu, a naturally occurring copper-binding tripeptide, has its strongest evidence for the most mundane use:…
Sermorelin: Evidence, Legal Status, and Safety
Sermorelin is a growth-hormone-releasing hormone (GHRH) analog that was FDA-approved decades ago, under the brand…
Melanotan II: The Safety Risks and Legal Status
Melanotan II is a synthetic tanning peptide with a safety story that should come first, not last. It has never been…
KPV: Evidence, Legal Status, and Safety
KPV is a tripeptide fragment of alpha-MSH sold for gut and skin inflammation. The evidence is entirely preclinical:…
Semax: Evidence, Legal Status, and Safety
Semax is a Russian-developed nootropic peptide with real controlled human trial data on stroke recovery, unlike most…
MOTS-c: Evidence, Legal Status, and Safety
MOTS-c is a mitochondrial-derived peptide marketed for metabolic health, cellular energy, and anti-aging, but it has…
DSIP (Emideltide): Evidence, Legal Status, and Safety
DSIP (delta sleep-inducing peptide, drug name Emideltide) has more old human trial data than most research peptides,…
Cerebrolysin: Evidence, Legal Status, and Safety
Cerebrolysin has a genuinely larger human trial base than most peptides, including Cochrane reviews, but the benefit…
Weighted Vests and Rucking, Honestly Graded
The honest, evidence-ranked verdict on weighted vests and rucking: a real cardio and calorie-burn tool, but not the…
You Don't Need 27 Supplements
The honest, evidence-ranked triage on supplements: about six in ten US adults take one, but most of that drawer has…
Sleepmaxxing and Mouth Taping, Graded
An item-by-item evidence grade on the viral sleepmaxxing stack: which pieces genuinely hold up, which are personal…
What Is ApoB, and Should You Get It Tested?
The honest evidence on ApoB: it's a real step up from plain LDL-C, but not the clean win over non-HDL-C the…
Vitamin B3 and Skin Cancer: What the '54%' Headline Actually Means
The honest evidence on vitamin B3 and skin cancer: the 54% headline is real but badly misread, and the strongest…
How to Read a Health Headline
Three questions that catch most misleading health headlines before you fall for them, walked through with real,…
How Late Can You Drink Coffee Before Bed?
What the sleep lab actually measured about late caffeine: the dose is the variable, your half-life is a range and…
Microplastics: What You Can Actually Reduce
The one change with randomized evidence behind it, the famous credit-card figure explained, and an honest read of…
Say It First: Being Heard in a Doctor's Appointment
What audio recordings of real appointments show about how the first minute works, and the one change that follows…
Do Detox Teas and Cleanses Actually Remove Toxins?
The honest evidence on detox teas and juice cleanses: they do not remove toxins, the short-term changes people…
Is MSG Actually Safe to Eat?
The honest evidence on MSG: it has been classified safe for decades, the scare has a specific and shaky origin, and…
Insulin Resistance: What It Is, and What You Can Actually Test
Every popular video on insulin resistance opens with a symptom list. This page does the opposite: there is no…
