Supplements
Creatine
The most studied supplement in sports nutrition: strength, lean mass, and maybe the brain.
Strong19 sources
Protocols · Charles Sieg
The protocols I run, and the science behind each one.
I have an active fitness career, and this is the operating manual: the supplements and medications I take, how I train, sleep, and recover, sauna and cold plunge, how I eat and fast, plain-English guides to heart disease, blood sugar, and the brain, the tests worth knowing, and the research closest to curing all of it. Every claim links to its source, and every source was checked against its official record before it went up.
Supplements
What I take, and what the trials say about each one.
Supplement
Magic Mind
A nootropic shot: what's in it, what the trials behind each ingredient tested, and what nobody has tested.
Early19 sources
Supplement
NAD+
NR, NMN, nicotinamide, and IV NAD+: what raises NAD+, and what that does and doesn't do.
Mixed21 sources
Supplements
fatty15 (C15:0)
One fatty acid with promising cohort data, two small 12-week trials, and a maker that wrote or paid for much of the science.
Early16 sources
Supplements
Theracurmin HP
Curcumin that absorbs far better than turmeric powder, with small trials on joints and memory and a real liver warning.
Early20 sources
Supplements
CoQ10 with PQQ
CoQ10 helped in one good heart failure trial, is a coin flip for statin aches, and PQQ is still at the small-study stage.
Mixed23 sources
Supplements
L-tyrosine
An amino acid that may help thinking when you're stressed, cold, or short on sleep, and probably does little when you're not.
Early18 sources
Supplements
HMB
A leucine metabolite sold for muscle and recovery: a small edge in untrained lifters, close to nothing in trained ones.
Mixed19 sources
Medications
The two drugs I take, where each stands with the FDA, and what the trials found.
Medications
Nuvigil (armodafinil)
Armodafinil: what the FDA approved it for, what the trials found, and what the evidence says about rested, healthy people.
Mixed18 sources
Medications
Retatrutide
An investigational triple-hormone injection, not approved as of November 2026: what the trials found and what nobody knows yet.
Moderate13 sources
Training
How I train, and why the evidence points there.
Training
Training
Lifting, an aerobic base, VO2 max intervals, sprints, daily movement, and recovery.
Moderate30 sources
Training
Hot yoga and hatha yoga
What hatha and heated yoga do for flexibility, balance, back pain, and mood, and what the heat does and doesn't add.
Mixed32 sources
Recovery
Sleep
Long sleep, short sleep, natural short sleepers, 90-minute cycles, and what the military says, then the full picture.
Mixed29 sources
Heat and cold
Sauna and cold plunge, with Rhonda Patrick's work front and center.
Heat
Sauna
Finnish cohorts, a few small trials, and Rhonda Patrick's read on the dose.
Moderate25 sources
Cold
Cold plunge
A big hormone response, thin trials, and one result that says when not to plunge.
Mixed17 sources
Food and fasting
How I eat and how I fast, including the parts that deserve a closer look.
Diet
Keto
Where the trials back it, where they don't, and the LDL question that comes with it.
Mixed22 sources
Food and fasting
Fasting: my monthly 3-day water and broth fast
The 72-hour physiology, the evidence gaps, and who shouldn't try it.
Early16 sources
Food
Superfoods
"Superfood" is a marketing word. These are the foods with real human evidence.
Mixed14 sources
Heart, metabolism, and testing
The disease most likely to kill any of us, blood sugar, and the tests worth knowing.
Heart and metabolism
Cardiovascular disease, explained
How heart disease starts, what causes it, what lowers the risk, and what changed in 2025 and 2026.
Strong44 sources
Heart and metabolism
Blood sugar and diabetes
The cutoffs, how it develops, and what trials say prevents or reverses it.
Strong41 sources
Testing
Lab tests worth knowing
The blood tests worth understanding, the cutoffs the sources back, and where Direct Labs lists each one.
Mixed34 sources
Testing
Body, fitness, and imaging tests
DEXA, VO2 max with spirometry, grip, blood pressure, sleep, hearing, and whole-body MRI: what each test measures and what its result predicts.
Mixed50 sources
Brain
Getting ahead of Alzheimer's and Parkinson's.
Brain
Getting ahead of Alzheimer's and Parkinson's
The changeable risk factors for Alzheimer's and Parkinson's, what the prevention trials actually found, and how early detection works today.
Mixed33 sources
The research frontier
The studies closest to curing or reversing these diseases, and how close they really are.
The research frontier
Research frontier: heart disease and diabetes
The gene editing, Lp(a) drugs, and cell therapies closest to curing heart disease and diabetes, and what each result does and does not prove.
Early34 sources
The research frontier
Research frontier: Alzheimer's and Parkinson's
Where the Alzheimer's antibodies, the Parkinson's cell transplants, and the failed GLP-1 bets stand as of November 2026.
Mixed25 sources
The research frontier
Research frontier: cancer
Which cancer results are cures, which are lasting remissions, which only buy time, and where screening stands as of November 2026.
Mixed30 sources
The research frontier
Research frontier: organ replacement
Pig organs, donor organs kept alive outside the body, transplants without lifelong anti-rejection drugs, and lab-grown tissue, and where each really stands.
Early26 sources
Companies
Who makes what I take, and what's on the record about them.
Companies
The companies behind what I take
The makers behind my supplements, my two drugs, and my lab tests: ownership, certifications, FDA records, and who paid for the research.
55 sources
How to read this site
Each protocol page opens with the short version, then the protocol the research supports, then why it works, then what the studies found, with the numbers. Where Rhonda Patrick, PhD, has covered a topic, and she has covered most of them, her take gets its own section with links to her episodes and papers. The research frontier tracks the work closest to curing these diseases, and the news list collects the latest developments, each tied to the page it touches.
Every finding carries a grade, so you can tell a settled result from a promising one:
- Strong
Several randomized trials or meta-analyses agree. - Moderate
One good randomized trial, or large cohort studies that line up. - Early
Small or short trials, pilot work, or mostly animal data. - Mixed
Good studies disagree.
The numbered links go to a reference list at the bottom of each page that says what each study found and what it can't tell us. All the sources are on one page too, and How I grade the evidence explains the method.
What this isn't
It isn't medical advice, and it isn't a sales pitch. There are no ads, no sponsors, no affiliate links, and no hype; where I say where I buy something, it's a plain link. Where the evidence is thin, the page says so, even when that's inconvenient for something I do. Talk to your own doctor before you copy any of it.