New: the AI Lab Reader is free, understand your bloodwork.
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Sleep & Recovery Energy & Vitality Focus & Mind Strength & Performance Longevity & Aging Beauty & Skin Hormones & Metabolism Gut & Immunity
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AI Lab Reader Live preview
Vitamin D22 ng/mLLow
Ferritin41 ng/mLIn range
hs-CRP0.6 mg/LOptimal

The new model

You can run your own health now.

The tools exist. The data is yours. The information is here.

01

Test

Order your own labs. No referral needed, dozens of panels available direct-to-consumer.

02

Interpret

The AI Lab Reader reads every marker in plain language, flags what's off, and explains what the literature says.

03

Act

Evidence-based protocols matched to your results. Not generic advice, specific levers, graded by evidence.

Explore by topic

Eight hubs. One mission.

Each hub is a destination: deep guides, evidence reviews, calculators, and every issue tagged to it.

Sleep & Recovery

Rest that restores. Architecture, debt, and the stack that works.

Flagship hub Start here →

Energy & Vitality

Steady fuel without the crash.

Explore →

Focus & Mind

Mood, stress, and clear thinking.

Explore →

Strength & Performance

Muscle, training, recovery.

Explore →

Longevity & Aging

Healthspan, not just lifespan.

Explore →

Beauty & Skin

Skin and hair from the inside out.

Explore →

Hormones & Metabolism

Balance, weight, and metabolic health.

Explore →

Gut & Immunity

Digestion and defense.

Explore →
Flagship guide · Sleep

The sleep architecture nobody explained to you.

Time in bed lies. Here is what the stages actually do, why you wake unrefreshed, and the five levers that move the needle.

  • What deep and REM each repair, and how to protect them
  • The magnesium forms ranked by the actual evidence
  • Light, temperature, timing: the free levers first
  • When a supplement helps, and when it is theater
Read the guide
Sleep stage hypnogram
Awake REM Light Deep 11pm 12am 1am 2am 3am 4am 5am 7am REM REM REM REM
Deep (N3) REM Light (N1/N2)
Flagship tool · Free

Read your own bloodwork.

Upload a lab PDF. Staate explains every marker in plain language, flags what is off, and points to the evidence on what to do next. Your data, your call.

Try the Lab Reader
panel.pdf · parsed 12 markers
Vitamin D22 ng/mLLow
Ferritin41 ng/mLIn range
Fasting glucose98 mg/dLHigh-normal
hs-CRP0.6 mg/LOptimal
Reviewed against 40+ biomarker reference ranges
Evidence library

The Compound Database.

Every supplement graded by evidence, not marketing. Dosing ranges, mechanisms, and interaction flags, all sourced.

Compound Best for Evidence Typical dose
Magnesium glycinate Magnesium glycinate Sleep quality B 200–400 mg before bed
Ashwagandha Ashwagandha Stress & cortisol B 300–600 mg daily
L-Theanine L-Theanine Calm focus B 100–200 mg
Reishi Relaxation C 1–1.5 g extract
Apigenin Sleep onset C 50 mg
Search 400+ compounds A = strong RCT evidence · B = promising but limited · C = early or mixed
Interactive tools

Beyond the articles.

Calculators and quizzes that turn the science into something you can act on today.

Calculator

Sleep-debt calculator

Find out how much you owe and what it is costing you in performance.

Avg nightly sleep
5h6.2 hrs9h
Weekly debt5.6 hrs
Quiz

What's wrecking your sleep?

Two minutes. A personalized read and your first protocol step.

Q3 / 8

Caffeine after 2pm?

Often Rarely Never
Calculator

Protein & TDEE

Daily protein target and calorie needs matched to your body and goal.

Body weight175 lb
ActivityModerate
Daily protein145 g
TDEE2,640 kcal
How we work

Built for YMYL, not clicks.

Health information that might influence decisions warrants the highest standard of evidence review. Every claim here traces to a source.

AStrong RCT evidence, multiple well-designed human trials
BPromising, limited or smaller trials, consistent findings
CEarly or mixed, animal data, observational, single trials
REFReference material, definitions, background, context
Research
Primary literature, systematic reviews, and meta-analyses.
Verify
Claims cross-referenced against source data, not secondary summaries.
Review
Editorial standards check before publication.
Cite
Every claim links to the source. No hidden affiliates.
100%Claims sourced
0Affiliate fog
A–CEvidence graded
Featured reading

The deep dives.

View all guides →
sleep · pillar 9 min

Why time in bed lies to you

Eight hours in bed does not equal eight hours of sleep. Here is what actually determines whether sleep restores you, and the levers you can pull to change it.

Grade B Read →
energy · guide ~8 min

The mitochondria playbook.

Creatine, CoQ10, and the lifestyle inputs that actually move the needle on daily energy.

Coming soon
focus · guide ~6 min

The attention stack.

What the research says about L-theanine, lion's mane, and the dopamine loops that wreck focus first.

Coming soon
From the archive

Latest issues.

View all →
sleep · pillar 9 min

Why time in bed lies to you

Eight hours in bed does not equal eight hours of sleep. Here is what actually determines whether sleep restores you, and the levers you can pull to change it.