inflammation
New research frames chronic inflammation as a shared driver of cardiometabolic and mood disorders. We trace the glutamate, leptin, and sex-hormone pathways and give you a 14-day self-study protocol.
sleep-quality
New research maps the biochemical pathways linking sleep quality to glucose, insulin, and lipids. We synthesize five studies and give you a 14-day self-experiment to measure the effect in your own data.
gut-brain-axis
A 2025 RCT shows kefir shifts gut microbiota and improves sleep in ADHD. Combined with observational and mechanistic data, the evidence suggests fermented foods may influence cognition through microbial metabolites. Here's a 14-day n-of-1 protocol to test it yourself.
retinal-degeneration
A 2025 study maps hidden retinal defense networks — proteostasis, barrier signaling, and immune crosstalk — that modify degeneration. We translate the mechanisms into a 14-day n-of-1 protocol tracking contrast sensitivity and oxidative load.
gut-microbiome
New evidence links gut bacteria to mood regulation. Learn the biological pathways and try a 10‑day fiber self‑experiment to see personal effects.
circadian-rhythm
Recent research shows that disrupting the circadian clock can hasten cellular senescence. We outline the underlying biology and a simple 7‑day protocol you can run yourself.
exercise
Recent work shows exercise alters irisin and downstream neurotransmitters, suggesting a measurable impact on mood. We outline a short n‑of‑1 protocol to test this yourself.
n-of-1
When individual N‑of‑1 trials show statistically insignificant results, their aggregation across thousands uncovers consistent trends that drive adherence and personalized health strategies.
sleep
Why do 14‑day sleep experiments outperform longer ones? A statistical look at variance, compliance, and practical N‑of‑1 design.
supplements
A 2025 case study reveals that adding an evidence layer to supplement routines reduces churn by 2.8 times. Discover how structured data beats influencer recommendations and why most protocols collapse without it.
sleep
A 2025 study found that syncing interventions to participants’ sleep windows cut trial dropout by 31%. Discover how circadian‑aligned protocols improve adherence in personal health experiments.