Your watch records your health all day, then tells you almost nothing about it. I'm building Upzen Charts to fix that. Also track what your watch can't see, like supplements, symptoms, even your poo. 💩 👀 Choose what matters, know when it changes. 👇 upzen.co/charts

My glasses prescription has gone DOWN by 0.5 in each eye since 2021. What changed in that time: - working outside in daylight as much as I can (even in the shade) - bright halogen and incandescent light indoors, red after sunset - an infrared sauna - homemade beef liver capsules (about 10-25g fresh liver equivalent a day) I put it down to the combination. If your eyes get worse every year, the light you live under is worth a look

My bedroom window fans run 24/7. My basement vents only run when the air outside is drier than inside. The bedroom is about getting stale air and CO2 out. The basement is about damp, and blowing humid air into a damp room makes it worse. So if you're airing out a damp room, check the dew point first. Lower outside than inside, open up. Higher, keep it shut

If coffee after lunch wrecks your sleep, it might be your genes. Some people clear caffeine much slower than others (the CYP1A2 gene). I'm one of them. Anything after midday and I'm lying in bed wired. Even a 6pm green tea does it. So keep coffee before midday, and count tea, chocolate and pre-workout too

Every night at midnight my iPhone flips a coin. 50% chance aeroplane mode goes off (radios on all night), 50% chance it stays on. It logs the result to a file, and I match it to my watch's sleep data. I don't choose, so I can't fool myself. It’s a blind study. I only find out the next morning. 8 nights in, there's a pattern. The nights with the phone radios on line up with a higher awake %. My app rates it "strongly together", and it's clearest on the same night, not the night after. 8 nights is nowhere near enough to call it, so no verdict yet. My bedroom is already low RF (the router's wifi switches off overnight on a timer), but I live in a city, so it will never be perfectly clean. The way around that is more nights. The coin keeps flipping and I'll post the numbers as they come in.

My sauna is a hydroponics grow tent with chicken lamps in it. And it’s damn good. My girlfriend calls it the bogan sauna. Dripping with sweat in 5-10 min every time. I sit in it for 20-40. Here’s the shopping list for the cheapest and most unconventional sauna in the world: 1.2m x 1.2m x 2m Grow Tent $140 Lamp holders/sockets $122 Chicken lamps $60 (including a spare) Frame for mounting: leftover plywood. Free. Seat: an esky. Free. About AUD $320 all up (~USD $223) It’s hard to measure the temp, because infrared lamps heat you, not the air. But the puddles of sweat on the floor are the only proof I need.

6 PC fans in my bedroom window quietly pulling fresh outside air in all night 👇 I nerded out on this one. A big upgrade for a little price: - Improved sleep - less risk of mould - lower CO2 levels - better temperature control without aircon Also: 3 air purifiers running 24/7, humidity monitors around the house, and a dehumidifier on 24/7 in the bathroom. One measurement for air quality is “PM2.5”. In my observations, the biggest PM2.5 spike comes from one thing: Cooking. It spikes it massively. Particularly when cooking on high heat for a long time. Smoke from the oil in the pan etc. So the range hood ALWAYS goes on, and I turn the purifier up as soon as I start. You must start paying more attention to the quality of the air you breathe. You’re in it for 24 hours a day, 7 days a week. It matters more than you think.

If I had to keep one supplement it'd be benfotiamine (a fat-soluble form of B1). 300mg a day. It's the one I felt the most. I got curious after seeing a few people say high-dose B1 helps with sluggish metabolism. I always take it with a full set of B vitamins, active forms that take methylation into account. What I noticed: a steady, natural energy. It’s just easier to keep moving without needing breaks. It's biggest on heavy days in the garden, or anything that needs long focus. This benefit hasn't reduced over time, unlike many other supplements. Might try a higher dose soon and see what happens.

A new experiment I’m running. Will share the results in 60-90 days. Notifications on if you’re curious.

cream of tartar from the baking aisle = cheap potassium. so my work day bottle is ½ tsp each of salt, cream of tartar and magnesium malate in about 1.5 L of water. I get through 2 of those then fruit for extra water and energy, rice at lunch

We are truly living in the future. The continuous data this could provide would allow anyone to dial in so many aspects of their metabolic health. I have experimented with continuous glucose monitors - even though I am not diabetic - and probably will again. But a ring is so much less invasive. The future is nuts.

I'm skin type IV, probably Mediterranean ancestry. So I looked up the highest summer UV my ancestors would have lived with. About 7 to 9. Sydney summers go way past that. My phone pings me at UV 7, my cue to be more aware of my exposure. Below that, I don't worry about it.

Fresh or frozen blueberries? I asked Rhonda Patrick. The anthocyanins (the purple pigments) break down over time, so fresh is best. But storage makes a big difference and frozen keeps them well. I eat mine straight off the bush in summer. Frozen the rest of the year, no guilt.

Before I spend a cent on supplements I want the basics sorted: daylight, water, sleep, real food, and a mix of cardio and strength. Then I track every supplement and when I take it, so I can see if it's doing anything. Most people never check. So I'm building Upzen Charts.

Aged cheese gives me an itchy, flaky scalp. Every time, within 1 to 2 days. Other high-histamine food (fermented, aged) does it too, but aged cheese is the worst. The delay is why it took me so long to spot. Once I wrote down what I ate, the pattern was impossible to miss.

Going to bed after about 10pm hurts me more than a couple of glasses of red. Even with an extra hour's sleep-in I feel worse the next day. My guess is the damage is losing the first part of the night, when most deep sleep happens. (Beer is different. Instant brain fog.)

“Magnesium Glycinate Helps Many Wind Down for Better Sleep” Not me! Magnesium glycinate is stimulating for me. If I take it before bed, I’m wired. That’s why you pay attention to what you’re taking and when. You must listen to your body.

Mould struggles to grow below 50% relative humidity, so that's the number I chase at home. My mould control toolkit: • humidity monitors around the house • bathroom fan on every shower • dehumidifier 24/7 in the bathroom • 3 air purifiers • white vinegar + clove oil spray