ChronoBiohacker · Evidence-first longevity
Your biology has an expiry date. Science can push it back.
We translate the current research on metabolic health, circadian biology and longevity into protocols you can actually run — for people who intend to perform better at 55 than they did at 40.
Educational content only. Not medical advice — talk to your physician before changing anything.
Four pillars. One goal: a longer, higher-performance life.
Everything published here sits in one of four evidence-based domains. Each one has a complete guide, and each guide links out to the specific protocols underneath it.
Metabolic Mastery
Glucose · insulin · mitochondria · autophagy
Understand how your metabolism actually works — and exactly how to stop it working against you.
Read the Metabolic Mastery guide →Circadian Optimization
Sleep · light exposure · biological rhythms
Your body runs on a 24-hour clock. When it drifts out of phase, energy, mood and hormones follow it down.
Read the Circadian Optimization guide →Longevity Protocols
Supplements · senolytics · hormesis
NMN, omega-3s, senolytic compounds: what the research currently supports, and where it stops and speculation begins.
Read the Longevity Protocols guide →Biohacking Tech
CGM · wearables · HRV · blood biomarkers
Data doesn’t flatter you. Learn to read your body’s signals with the tools that genuinely move the needle.
Read the Biohacking Tech guide →How we decide what’s worth your time.
The longevity space rewards confidence over accuracy. We do the opposite: every protocol is graded before it is published, and the grade is printed next to it.
Claims are checked against the primary literature first. If a finding only exists in a podcast or a press release, it doesn’t get published as fact.
Mechanistic plausibility, animal data and a randomised human trial are not the same thing — so they don’t get the same weight.
Where the evidence is thin, the wording says so. “Research suggests” is a deliberate signal, not filler.
The Evidence Score
The pieces most people read first.
If you don’t know where to begin, begin here. Each one is self-contained and takes under fifteen minutes.
How to read CGM data
Read your glucose curve properly and turn every spike and dip into a decision you can act on.
Read → Biohacking TechHRV, explained without the hype
Why this single number tracks your recovery more closely than almost anything else on your wrist.
Read → Metabolic MasteryWhat a glucose spike does to your cells
The cellular cost of a sharp rise in blood sugar — and the habits that flatten the curve.
Read → Longevity ProtocolsNMN and longevity supplements: what the evidence supports
Where the human data currently stands, and where the marketing gets ahead of it.
Read → Circadian OptimizationMaking your Oura sleep score mean something
The ring already has the data. This is how to convert it into deeper, more restorative sleep.
Read → Biohacking TechOura vs WHOOP vs Apple Watch
A side-by-side on what each device measures well, measures badly, and doesn’t measure at all.
Read →The complete protocol
The Metabolic Code
A 90-day programme that sequences all four systems deliberately — metabolic, circadian, cellular and measurement — instead of optimising one and quietly breaking the other three.
ChronoBiohacker publishes educational content only. Nothing on this site is medical advice, and nothing here is intended to diagnose, treat, cure or prevent any condition. Talk to your physician before changing your diet, supplements, medication or exercise routine — particularly if you have an existing condition, are pregnant, or take prescription medication.
This isn’t about becoming a lab rat. It’s about using the science that already exists — carefully, practically — to feel better at 55 than you did at 40.
The ChronoBiohacker editorial line