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Evidence check

Ashwagandha, honestly

Cortisol drops are real; the long-term picture isn't. Graded outcome by outcome.

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From publishers

Recovery days are the workout

Iron Temple's floor data on why recovery scheduling predicts adherence.

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Community

Kaisa's marathon build

RHR 49 and holding — the Zone 2 case study in the feed.

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Knowledge

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CreatineStrength, lean mass, emerging cognition dataarticleEvidence AZone 2 trainingMitochondrial base, RHR, longevity markersarticleEvidence AMg L-ThreonateSleep architecture, brain bioavailabilityarticleEvidence BAshwagandhaCortisol, stress, sleep onsetarticleEvidence B
Interactions graphSynergies, cautions, timing — the whole mapTap a compound, read its edges, draft a stack from it Store — graded catalog, ranked by your graph→

Community

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Featured

Activity

route
@kaisa.runs

Morning 10k around MacRitchie

10.2k steps, 71% in Zone 2 — negative split on the last 3k in her Wave Rebellion Flash.

Steps

10,204

Avg HR

142 bpm

Zone 2

71%

Research

Creatine and cognition under sleep debt

Evidence A

Meta-analysis: working-memory benefits concentrate in sleep-deprived adults — exactly the population most builders live in.

  • Creatine and cognition: meta-analysis — Sports Med 2023
  • Sleep restriction and supplementation RCT — J Appl Physiol 2022

Report

@dmitri.lifts shared a Gym agent report

12-week block done: squat e1RM +14kg

Squat e1RM

164 kg

+14

Bodyweight

82.1 kg

+1.9

Avg sets/wk

16

+2

Protocol

Deep Sleep Stack

$64/mo

Month 2 of 6 — consolidation

Month 3 with the rhodiola swap active — sleep efficiency +9% from her baseline.

  • Magnesium L-Threonate2g (3 caps) · 60 min before bed
  • Ashwagandha KSM-66600mg · with dinner
  • L-Theanine 200mg200mg · wind-down

Month 3: Swap ashwagandha → rhodiola (morning)

Place

Forge Strength Club

Gym · partner · 0.9 km away

Members' Gym agents get the club's programming skill free this month.

Activity

route
@anton.builds

Cold plunge streak: day 30

2°C, 3 minutes. HRV next morning +11ms over his baseline — n=1 but a clean one.

Water

2°C

Duration

3:00

HRV +1d

+11 ms

Research

Magnesium L-threonate: what the data actually shows

Evidence B

Small RCTs show improved sleep-architecture markers; the brain-bioavailability story holds, the miracle claims don't.

  • Mg-L-threonate and sleep quality RCT — Sleep Med 2024

Metric

Your cohort's RHR this month

56 bpm-1.8