Open Protocol · Self-Experiment · Real Data

Extending Healthspan Through Data

A personal longevity experiment, documented in real time.
Every protocol, every meal, every supplement — measured, iterated, shared openly.

0 ms HRV

0 bpm Resting HR

Open Source Protocol

↑ Improving Weekly

Explore the Protocol Our Mission

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Zone 2 Cardio✦ Dry Sauna 4×/Week✦ Norwegian 4×4 HIIT✦ Sous-Vide Protein✦ Creatine 8g/Day✦ 10,000-Lux Light Therapy✦ Wild Blueberries✦ Magnesium Glycinate✦ Progressive Overload✦ Red Light Therapy✦ Zone 2 Cardio✦ Dry Sauna 4×/Week✦ Norwegian 4×4 HIIT✦ Sous-Vide Protein✦ Creatine 8g/Day✦ 10,000-Lux Light Therapy✦ Wild Blueberries✦ Magnesium Glycinate✦ Progressive Overload✦ Red Light Therapy✦

The System

Five Pillars.
One Protocol.

Every element is measured, iterated, and kept only if the data supports it.

Exercise

Heavy strength 4×/week, Zone 2 cardio 180 min/week, and Norwegian 4×4 HIIT — all tailored to fast-twitch genetics.

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Cookbook

Four precision meals daily. Sous-vide proteins, 10+ plant varieties, and rationale behind every ingredient.

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Therapies

Dry sauna (200°F, 26 min, 4×/week) and daily red & infrared light therapy with measured HRV outcomes.

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Supplements

Morning, intra-day, and evening stacks — Sulforaphane, Taurine, Glycine, and more, each chosen for a mechanistic target.

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Routines

Circadian-anchored morning and evening systems. 10k-lux light, 65°F sleep environment, nightly journaling.

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The Mission

Make optimal health the most accessible and seamless choice a person can make. Open-sourced. For everyone.

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Evidence

What Actually Works

Interventions that survived testing — clear, repeatable improvements in real data.

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Consistent Sleep

7.5–8.5 hours, same bedtime. The single biggest lever for HRV and next-day performance.

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Progressive Overload

Steady strength and lean-mass gains year over year. Heavy loads under 10 reps, tracked every session.

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Zone 2 Base Building

Resting HR down, recovery between sessions faster. 180 minutes per week of low-impact cardio.

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Daily Logging

Adherence roughly doubled once tracking began. You can't improve what you don't measure.

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Sauna 4×/Week

Dramatically increased HRV, lowered resting HR and blood pressure — measured weekly.

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Creatine Monohydrate

8g/day. Measurable strength and cognitive benefit with no adverse effects observed over extended use.

The Tools

Built to Track.
Built to Optimize.

Apps that grew out of the practice of measuring everything.

Habit & Biomarker Logging

Nutriroot

Log habits, biomarkers, and supplement adherence in seconds. See which parts of your protocol you actually follow.

Info & Privacy →

Daily Protocol Logging

RootLog

Define the habits and metrics that matter — sleep, supplements, training, mood — and log them in seconds each day.