Recipe Index

All twenty recipes, alphabetical. The cookbook reordered for lookup.

1. § 6.1 Aggregate Results Across Cohorts pg 90

   3–5x HRV, >10% weight loss, +30–40 minutes sleep, 9–57% reduction in GI inflammatory markers. Over 2022–2024.

2. § 2.4 Choosing a Wearable pg 36

   Apple Watch, Oura, or Whoop. Pick by fit, not marketing. Track HRV, sleep, and estimated VO₂ max.

3. § 6.2 Cohort 3 · Deep Dive pg 93

   The first trial with all three program versions running in parallel. Compliance was the rate-limiting step.

4. § 2.1 Exome beats Whole Genome pg 24

   Pick exome over microarray or WGS. Best information density per dollar at the consumer tier.

5. § 4.3 HIIT for VO₂ Max pg 64

   Four minutes hard, three minutes easy, four rounds. The cleanest dose-response on HRV we saw in Cohort 3.

6. § 2.3 Inflammation & Allergy Panels pg 32

   IgE, IgA, and a GI panel at baseline. How to combine them with bloodwork and genetics without crash-dieting.

7. § 3.2 Personalized Supplements pg 46

   Methylated B-vitamins, targeted biotin, iron, curcumin, and the rest — each one tied to a specific marker.

8. § 3.4 Prescription Considerations pg 52

   Five drug categories with real outcome data and real trade-offs. Handled with a physician, not a biohacker.

9. § 6.3 Segment Findings · Age × Gender pg 96

   Per-segment improvement rates on weight loss, training response, and cardiovascular signal.

10. § 4.4 Sleep — Protect Like a Budget pg 68

    Across the cohorts participants gained 30–40 minutes a night. That alone outperforms most longevity supplements.

11. § 5.4 Start This Week pg 85

    Order bloodwork. Order exome. Buy the universal four. Put strength and Zone 2 sessions on the calendar.

12. § 4.1 Strength Training pg 56

    Two to four compound-lift sessions a week, progressive overload. The biggest lever on long-term healthspan, full stop.

13. § 6.4 The Biotin Case pg 99

    ~4,000 exome features, a GI-focused IgE panel, a targeted biotin dose, strength training. 45+ lbs and 9 years.

14. § 2.2 The Bloodwork Panel pg 28

    The compact panel — ApoB, HOMA-IR, 25-OH vitamin D, hs-CRP, and the rest — that actually moves a decision.

15. § 5.3 The Full-Stack Protocol pg 82

    Quarterly bloodwork, AI-driven integration, coaching, optional DEXA and CPET, preventative-care physician.

16. § 5.1 The Minimalist Protocol pg 74

    Annual bloodwork, an existing wearable, the universal supplement stack, and behavioral discipline.

17. § 5.2 The Smart Protocol pg 78

    Exome once, annual bloodwork, baseline inflammation panels, a wearable, personalized supplements, real training.

18. § 3.1 The Universal Four pg 42

    The four supplements with the cleanest evidence-to-cost ratios. Everything else should come from your data.

19. § 3.3 What to Ignore pg 49

    NAD precursors at hype doses, proprietary stacks, peptides, resveratrol. Why each one stays off my list.

20. § 4.2 Zone 2 Cardio pg 60

    Three to four sessions a week of conversational-pace effort. Incline walking counts. Builds metabolic flexibility.

If you want the recipes in reading order instead of alphabetical, the preface lists them by chapter.