Evidence Dashboard
Every topic sorted by what the evidence actually says — and what you should do about it. Six verdicts, updated as new studies land.
Foundations — skipping is actively harmful
4 topicsThe non-negotiable foundations of health. Skipping these has documented harm, not just "reduced optimization." If you only do a few things, these come first.
Exercise
Single most evidence-backed intervention in all of health. Skipping causes sarcopenia, CVD, depression, diabetes.
Nutrition & Diet
You have to eat. Eating poorly is the largest preventable cause of chronic disease. Whole foods, fiber, polyphenols.
Light & Circadian
Morning sunlight is the most powerful free intervention. Circadian disruption is documented harm — cancer, depression, metabolic disease.
Core Supplements (Tier 1)
D3, omega-3, magnesium have RCT-level evidence. D3 deficiency in modern populations is documented harm. Tier 3/4 is optional; Tier 1 is not.
Strong evidence of benefit — but optional
6 topicsReal benefits with defensible evidence, but you can be healthy without them. Skipping isn't harmful if the Essentials are covered. Optimization layers on top of the foundations.
Fasting & TRE
16:8 baseline, metabolic switch, NAD+ salvage, autophagy. Optional optimization — not required for health.
Vegetarian Diet
Strong CVD/mortality evidence when whole-food plant-based; quality matters more than label (hPDI vs uPDI). Not required for health.
Coffee
3–4 cups/day → 17% lower all-cause mortality in observational data. Real downsides too (dependence, sleep architecture, masking).
Tea
Mortality, CVD, cancer benefits across 38-cohort meta. L-theanine + caffeine is a gentler stimulant profile.
Matcha
Concentrated whole-leaf green tea. Calm-alert cognitive profile from L-theanine + caffeine synergy.
Cacao
COSMOS trial: 27% reduction in CVD death. Dark/raw only — watch sugar and heavy metals.
Strong evidence of harm
2 topicsWell-established harm. Reduce or eliminate.
Mechanisms concerning, proof limited, low cost to avoid
3 topicsLong-term human evidence is incomplete, but mechanisms are plausible and safer alternatives are cheap or free. Classic precautionary principle — reduce exposure without waiting for definitive proof.
Emerging or genuinely debated
6 topicsInteresting, mechanistically plausible, but the evidence is still developing or the experts genuinely disagree. Too early to commit.
Ketogenic Diet
Strong for epilepsy and T2D; LDL debate unresolved for general health
Cannabis & THC
Real medical uses, real risks at high potency, modern products are not your dad's weed
Psilocybin
Phase 3 evidence for treatment-resistant depression; microdosing mostly placebo; real contraindications
LSD
MM-120 Phase 3 trials underway for GAD; alcohol use disorder evidence holds up; same framework as psilocybin
MDMA / Molly
Strong PTSD trial evidence but FDA rejected approval Aug 2024; recreational risks (hyperthermia, hyponatremia) underappreciated
Bluetooth / RF
Mechanisms plausible, epidemiology weak, genuinely uncertain
Body systems & mechanisms
4 topicsNot recommendations — foundational knowledge. These are parts of your body and how they work, so you can make better decisions about the actions above. Learn them once, reference them forever.
Cortisol & HPA
Diurnal rhythm, CAR, HPA dysregulation, the Two-Process Model of daily alertness
Liver
Phase I/II detox, NAFLD, gut-liver axis. The main drivers of liver damage are alcohol and fructose.
Gut Microbiome
SCFAs, butyrate, diversity, gut-brain axis. Shaped by fiber, fermented foods, sleep, stress, alcohol.
NAD+ & Aging
Salvage pathway, sirtuins, CD38. Protected by fasting, exercise, alcohol reduction. Supplement evidence (NMN/NR) still mixed.
How these verdicts work
Essential — Foundations. Skipping is actively harmful — documented sarcopenia, CVD, metabolic disease, cognitive decline. The minimum.
Beneficial — Strong evidence of benefit but optional. Optimization on top of the Essentials. Skipping isn't harmful if the foundations are covered.
Avoid — Strong evidence of harm. No serious debate.
Precautionary — Long-term proof incomplete, but mechanisms plausible and avoidance is nearly free. Apply the precautionary principle.
Watch — Emerging research, genuine expert disagreement, or context-dependent. Interesting, but too early to commit.
Reference — Body systems and mechanisms. Not actions — foundational knowledge about how your body works.
These verdicts are updated as new studies land. Something in "Watch" might graduate to "Beneficial" or "Essential" as the evidence strengthens. Reference topics grow as more body systems get their own deep dives (Brain, Heart, Serotonin, Nitric Oxide, etc. are planned).