¶ Metabolic Health

¶ Summary

Metabolic biohacking is highly measurable — but also easy to overcomplicate. Pick one metric, stabilize sleep and movement, then adjust nutrition or timing.

¶ What to Track

• Primary: HbA1c (longer-term), fasting glucose (context-dependent), or CGM metrics if used.
• Secondary: sleep timing, steps/activity, meal timing.
• Optional: waist circumference (trend), resting HR.

¶ Common Interventions

• Nutrition basics: Nutrition
• Meal timing / fasting: Fasting & Caloric Restriction
• Training (especially consistency): Exercise
• Sleep/circadian alignment: Sleep
• Pharmacological support (advanced): Tirzepatide, Metformin

¶ Testing & Biomarkers

• Core labs: see Baseline & Measurement Setup

¶ First Experiment

Run a 2‑week “meal timing” experiment:

• Keep diet composition stable.
• Move the last meal earlier by 2–3 hours.
• Track sleep quality and next‑morning appetite/energy.