The Protocol blog
Does it actually work?
Plain-spoken, evidence-based guides on supplements, sleep, and running real experiments on yourself — instead of trusting the average.
- 6 min read
Does ashwagandha actually work? What the evidence says — and how to test it
Ashwagandha has real evidence for stress and sleep, but individual response varies a lot. Here's what the research shows and how to find out if it works for you.
Read more → - 5 min read
Beyond a supplement tracker: an app that tells you if they work
Most supplement tracker apps just log what you take. Here's how to go further — and actually measure whether each supplement is doing anything for you.
Read more → - 6 min read
What is an n-of-1 experiment? (And how to run one on yourself)
An n-of-1 trial is a controlled experiment with a single participant: you. Here's what it means, why it beats population averages, and how to run one for any health claim.
Read more → - 5 min read
How long does magnesium take to work for sleep?
Most people feel magnesium's effect on sleep within 1–3 weeks, not the first night. Here's the realistic timeline — and how to actually tell if it's working for you.
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