Learn

Evidence-based guides on biomarkers, supplements and self-tracking — written to answer the exact questions you search for, with every claim cited.

BiomarkersSupplementsCharts & tablesGuides & tools

Biomarkers

What your labs actually mean — optimal ranges, not just lab-normal, with every claim cited.

Biomarkers · 7 min readOptimal Fasting Insulin: Ranges, HOMA-IR, and Why Lab-Normal Is Not OptimalOptimal fasting insulin level: under 5 µIU/mL. Labs flag only above 25. Interpretation bands, the HOMA-IR formula, and evidence-based ways to lower it.Biomarkers · 6 min readApoB Optimal Range: What Your Number Means and How to Lower ItApoB optimal range: under 80 mg/dL (0.80 g/L); 100–119 is high. What ApoB 110 means, ApoB vs LDL, and how to lower ApoB naturally, with cited numbers.Biomarkers · 7 min readCortisol Levels by Time of Day: Normal Ranges Chart (µg/dL and nmol/L)Cortisol levels by time of day: normal ranges at 8 a.m., noon, 4 p.m. and midnight in µg/dL and nmol/L, plus the awakening response and saliva vs blood tests.Biomarkers · 6 min readOptimal Ferritin Levels: What Labs Call Normal vs What the Evidence SupportsOptimal ferritin levels sit around 50–150 ng/mL. Why a “normal” 30 can still mean fatigue, hair loss or restless legs — and how to raise ferritin safely.Biomarkers · 7 min readHomocysteine Optimal Level: What Your Number Means — and the Honest B-Vitamin StoryHomocysteine optimal level: under 8 µmol/L is the debated functional target; labs flag above 15. What 12 means, the honest B-vitamin trial data, and MTHFR.Biomarkers · 8 min readUric Acid Optimal Level: What Labs Allow vs the 5.5 mg/dL Longevity TargetUric acid optimal level: under 5.5 mg/dL (327 µmol/L) for metabolic health, labs allow up to 7.2, crystals form above 6.8. Evidence grades + how to lower it.Biomarkers · 8 min readLp(a) Levels: nmol/L vs mg/dL, Risk Cutoffs, and What Actually Lowers ItLp(a) risk cutoffs in nmol/L and mg/dL, why mg/dL to nmol/L conversion is only approximate, what 90 nmol/L means, and what actually lowers lipoprotein(a).Biomarkers · 7 min readRBC Magnesium vs Serum Magnesium: Which Test Actually Detects Deficiency?RBC magnesium vs serum: why serum (1.7–2.2 mg/dL) misses tissue depletion, what the 4.2–6.8 mg/dL RBC range really means, and which test to order.

Supplements

Doses, timing and honest evidence: what works, what is hype, and how to test it on yourself.

Supplements · 7 min readGlycine for Sleep: Dosage (3 g), Timing, and What the Evidence Really ShowsGlycine for sleep: take 3 g about 30-60 minutes before bed. Dosage protocol, what the studies really show, side effects, and glycine vs magnesium.Supplements · 6 min readMagnesium Glycinate vs Threonate: Which One Should You Actually Take?Magnesium glycinate vs threonate: glycinate for sleep and repletion, threonate for brain claims. Doses, cost, evidence and a full types-of-magnesium chart.Supplements · 7 min readBerberine vs Metformin: What the Evidence Actually ShowsBerberine vs metformin: HbA1c down 0.7 vs 1.1 points in meta-analyses. Honest look at doses, evidence, side effects, interactions and dihydroberberine.

Charts & tables

Reference tables built to answer the question at a glance.

Charts & tables · 7 min readSupplement Timing Chart: When to Take 18 Common Supplements (and What Not to Combine)Supplement timing chart for 18 common supplements: best time of day, with or without food, and which pairs to keep hours apart. Evidence-based rules.

Guides & tools

Guides & tools · 6 min readSupplement Tracker: Log by Chat, See What Actually WorksFree supplement tracker that works by chat: text your dose, sync your wearable, and see if each supplement really improves sleep, energy, or HRV.Guides & tools · 6 min readWhatsApp Food Tracker: Log Meals by Photo, Text or Voice — With Real AnalysisWhatsApp food tracker: send a photo or text, get calories and macros in seconds — plus real correlations with your sleep and energy. Free on Telegram.Guides & tools · 5 min readTelegram Food Tracker Bot: Free AI Calorie Counting in Your ChatsLooking for a free Telegram food tracker bot? BioTrakk logs meals from photos, voice, or text with calories and macros. 30 free entries a day, no card.Guides & tools · 6 min readN-of-1 Experiments: How to Run a Real Self-Experiment (With Real Statistics)An N-of-1 experiment tests one change on you: baseline, intervention, verdict. BioTrakk is the n-of-1 experiment app that runs the stats for you.Guides & tools · 7 min readBest Supplement Tracker Apps (2026): 8 Honest Picks ComparedThe 8 best supplement tracker apps of 2026 compared: Medisafe for reminders, Cronometer for nutrients, BioTrakk for effects. Real prices, real cons.Guides & tools · 2 min readHOMA-IR Calculator: Check Your Insulin Resistance in SecondsFree HOMA-IR calculator: enter fasting glucose and insulin, get your insulin resistance score with interpretation. Under 1.0 is optimal; 2.0+ is early IR.Guides & tools · 3 min readCaffeine Half-Life Calculator: How Much Is Still in You at Bedtime?Caffeine half-life calculator: enter your dose and timing to see the mg still active at bedtime. Half-life is ~5 hours — a 15:00 coffee is still working at 23:00.

Track it. Test it. Know for sure.

Log food, supplements, sleep and biomarkers by chatting with BioTrakk on Telegram, WhatsApp or the web — then let it find what actually moves your numbers.

Start free

Free on Telegram & Web. No app to install.