MEASURE.
ANALYZE.
OPTIMIZE.
A brutalist approach to the quantified self. No subjective ratings, no gamification. Just raw data, strict baselines, and actionable protocols derived from continuous monitoring.
01 // Primary Vectors
CORE METRICS
The foundational biomarkers that dictate systemic performance. Ignore the noise, track the signals that matter.
HRV
Heart Rate Variability. The ultimate proxy for autonomic nervous system readiness.
AnalyzeSleep Architecture
Deep/REM ratios, temperature deviations, and respiratory rate baselines.
AnalyzeBlood Glucose
Continuous monitoring of metabolic response, area under curve, and fasting insulin proxies.
AnalyzeVO2 Max
Cardiorespiratory fitness quantification and longevity correlation.
Analyze02 // Calculation Engines
DETERMINISTIC TOOLS
Stop guessing. Use mathematical models to establish baselines, predict outcomes, and titrate inputs. Fully client-side, privacy-first computation.
TDEE & Energy Balance
Calculate Total Daily Energy Expenditure using the Katch-McArdle formula, factoring in lean body mass for superior accuracy.
Launch ToolCaffeine Half-Life
Model systemic clearance of caffeine to optimize dosing schedules and protect slow-wave sleep architecture.
Launch ToolSleep Debt Accrual
Quantify cumulative sleep debt over a rolling 14-day window to predict cognitive decrement and plan recovery protocols.
Launch Tool03 // Ingestion
HARDWARE AGNOSTIC
Data silos are the enemy of insight. We provide frameworks to export, normalize, and analyze data across the dominant consumer hardware ecosystems.
- Apple HealthKit XML parsing protocols
- Oura Cloud API v2 extraction methods
- Garmin Connect data export parsing
{
"timestamp": "2024-03-14T07:22:00Z",
"source": "oura_ring_gen3",
"metrics": {
"hrv_rmssd_ms": 64.2,
"rhr_bpm": 48.5,
"temperature_deviation_c": -0.12,
"respiratory_rate": 13.8,
"sleep_stages": {
"deep_s": 7200,
"rem_s": 5400,
"light_s": 12600
}
},
"status": "baseline_adherence"
}Data Portability Standard
04 // Data Sovereignty
OWN YOUR TELEMETRY
Hardware manufacturers trap your biological data in proprietary silos designed to sell subscriptions. We provide the extraction protocols to liberate your metrics.
Your body's telemetry is yours. Standardize it, store it locally, and analyze it without third-party interference or subjective "readiness scores" dictated by black-box algorithms.
View Extraction Guides05 // Methodology
SYSTEM PROTOCOLS
Reject intuition. Embrace systematic, iterative optimization based on statistically significant deviations from established baselines.
Establish Baseline
Require a minimum of 14 days (optimally 30 days) of continuous passive collection before attempting intervention. Single-point measurements are noise.
Isolate Variables
Implement one protocol change at a time (e.g., magnesium supplementation, shifting feeding windows). Concurrent interventions destroy causality.
Measure Deviation
Analyze the rolling average against the established baseline. If deviation exceeds the standard error margin, retain the protocol. Otherwise, discard.
06 // Rejection of Norms
THE FAILURE OF GAMIFICATION
Commercial wellness platforms reduce complex biological systems to a single, proprietary "readiness score." They use arbitrary streaks and gamified UI to drive daily active user metrics, not health outcomes.
A score of "85" means nothing when the underlying variables (HRV, RHR, Temperature Deviation) move in opposite directions. You do not need a badge; you need the raw coefficients.
07 // Biological Rhythms
CIRCADIAN ALIGNMENT
The Master Clock
The suprachiasmatic nucleus (SCN) orchestrates nearly every cellular function. Misalignment between exogenous signals (light/food) and endogenous rhythms induces widespread metabolic dysfunction.
- 06:00 - 09:00 Cortisol Awakening Response
- 10:00 - 12:00 Peak Cognitive Output
- 14:30 - 15:30 Circadian Dip / Highest Alertness
- 17:00 - 19:00 Peak Muscular Efficiency
- 21:00 Melatonin Secretion Onset
Protocol: Light Anchoring
Exposure to 100,000+ lux (direct sunlight) within 30 minutes of waking. This sets the timer for melatonin release approximately 14 hours later. Viewing through a window reduces lux by up to 50x.
Protocol: Feeding Windows
Digestion signals the peripheral clocks that the body is in an active phase. Terminate all caloric intake a strict 3-4 hours prior to target sleep onset to allow core temperature to drop.
08 // Energy Partitioning
NUTRITIONAL THERMODYNAMICS
Fad diets obscure the inescapable reality of physics. Mass change is dictated entirely by energy balance. Body composition is dictated by macronutrient ratios and resistance stimulus.
Calories In vs Calories Out governs absolute mass change. No hormonal environment can bypass thermodynamics.
The threshold required to maximize muscle protein synthesis and prevent catabolism in a deficit.
Protein requires ~25% of its caloric value just for digestion, making it heavily inefficient for fat storage.
09 // Serology
BLOOD PANEL BASELINES
Standard reference ranges are based on a statistically sick population. "Normal" is a statistical artifact, not an indicator of optimal physiological function. We target the upper quintiles of the optimal range.
ApoB
Total LDL-C is a weak proxy. Apolipoprotein B measures the exact number of atherogenic particles capable of penetrating the endothelium.
Fasting Insulin
The earliest indicator of metabolic inflexibility. Standard ranges accept up to 25 uIU/mL, which guarantees severe insulin resistance.
hs-CRP
High-sensitivity C-Reactive Protein. The primary quantifiable marker for acute and chronic systemic inflammation.
10 // Exogenous Inputs
SUPPLEMENTATION TIERS
Tier 1: Foundational (Deficiency Correction)
High probability of clinical or sub-clinical deficiency in modern populations.
Vitamin D3 + K2
Omega-3 (High EPA/DHA)
Tier 2: Ergogenic & Efficacious
Extensive literature supporting performance or cognitive enhancement beyond baseline.
Caffeine (Anhydrous)
L-Theanine
Tier 3: Unproven / Margin of Error
Heavy marketing, thin literature. Indistinguishable from placebo in robust trials.
BCAA Isolated Aminos
Testosterone "Boosters"
11 // Neural Substrate
COGNITIVE VECTORS
Focus is not a psychological state; it is a neurological limitation dictated by autonomic arousal levels and dopamine reserves.
Ultradian Rhythms
The brain operates in 90-minute cycles of focus, followed by a mandatory 20-minute refractory period. Forcing output during the refractory phase severely depletes neurotransmitter pools.
Dopamine Baseline
High-dopamine inputs (hyper-palatable food, social media, unstructured browsing) artificially spike dopamine, causing a subsequent crash below the baseline. This renders sustained effort impossible.
12 // Security Architecture
ABSOLUTE DATA PRIVACY
Client-Side Only
Every calculator and tool on this platform executes within your browser utilizing Alpine.js. We have no backend server processing your health metrics.
Zero Persistence
We do not employ localStorage, cookies, or IndexedDB to store your inputs. When you refresh the page, your biological data ceases to exist on our end.
Static Architecture
The entire site is compiled into static HTML via EJS. There are no API endpoints to exploit and no databases to breach. It is structurally immune to data extraction.
// Sleep Debt Calculator Formula Snippet
get totalDebt() {
let debt = 0;
this.days.forEach(slept => {
if (slept < this.baseline) {
debt += (this.baseline - slept);
}
});
return debt;
}
// Fully transparent mathematics.13 // Auditability
TRANSPARENT MATHEMATICS
"Proprietary algorithms" are black boxes used to hide rudimentary math and enforce subscription models.
Every formula used on Quantanity (Katch-McArdle, Karvonen, Widmark) is publicly cited, explicitly stated on the tool page, and verifiable via inspecting the source code.
View Source on GitHub14 // Structural Adaptation
HYPERTROPHY PHYSICS
Skeletal muscle requires mechanical tension to adapt. The exact rep range (5 vs 15) is less relevant than proximity to muscular failure.
Effective Reps Theory
Only the final 3-5 reps of a set taken near failure provide significant mechanical tension. A set of 15 where you stop 5 reps shy of failure yields zero "effective" reps.
Rate of Perceived Exertion
Subjective scale (1-10) of effort.
Reps in Reserve
Objective metric: How many reps away from absolute mechanical failure? Target 1-2 RIR for optimal stimulus to fatigue ratio.
15 // The Complete Framework
VARIABLES YOU CAN CONTROL
STOP GUESSING.
The tools are client-side. The protocols are public. The data is yours. Begin systemic optimization today.