Results
4 recipes.
Three small cohort experiments between 2022 and 2024 — dozens of participants total — plus one personal n=1. The headline numbers are the ones most widely quoted from this work, but the interesting story is in the segments: the over-35 cohort responds much more strongly than the under-35 cohort, gender matters, and prior athletic history changes the shape of the response.
The recipes below break the data apart four ways. Start with § 6.1 for the stabilized headline numbers; read § 6.4 if you want to see how the four data layers combine into a single actionable recommendation.
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3–5x HRV, >10% weight loss, +30–40 minutes sleep, 9–57% reduction in GI inflammatory markers. Over 2022–2024.
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The first trial with all three program versions running in parallel. Compliance was the rate-limiting step.
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Per-segment improvement rates on weight loss, training response, and cardiovascular signal.
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~4,000 exome features, a GI-focused IgE panel, a targeted biotin dose, strength training. 45+ lbs and 9 years.
These are results from small cohorts I ran personally, not a randomized clinical trial. I treat them as signal, not proof. The numbers held up across three separate cohorts and on my own body. That is what I mean when I say the protocol works.