Your personal health scientist that works with the wearable you already own.

Tell us a goal — we pick a study, design the protocol, read your wearable, and tell you plainly if it worked.

Works with

Apple Health

in testing

Say hi to start

Wall sits,
BP drop

systolic blood pressure

−9.35mmHg

systolic BP reduction after short-term isometric exercise training

Sleep extension,
basketball

free-throw accuracy

baselineweek 7

+9%

free-throw gain after sleep extension

Beetroot juice,
race day

cycling time trial

−2.7%

faster 16.1-km cycling time trial after acute nitrate

Protein,
lifting block

1RM strength

controlprotein

+2.49kg

extra 1RM gain during resistance training

HIIT,
VO₂ max

aerobic capacity

+3.5VO₂

ml/kg/min VO₂peak gain in young-athlete HIIT meta-analysis

Creatine,
bench press

bench/chest press strength

placebocreatine

+2.16kg

bench/chest press gain with resistance training

Each protocol is a real object — fork it, log it, share it, prove it worked.

We pick a peer-reviewed study with people like you, design the protocol around your wearable and your week, and tell you plainly whether it worked. Then the friend who texts you "did the magnesium work?" gets the answer back in a fork.

Anchored in

36M+ peer-reviewed papers
1.8M+ randomized controlled trials
9,000+ Cochrane systematic reviews

The science. Every protocol traces back to a peer-reviewed study, with the cohort, the dose, and the duration visible. You can read exactly what the researchers did.

The fit. Therefore adapts the protocol to your wearable, your timezone, and your week. Same study, different protocol per person.

The verdict. When the protocol ends, Therefore reads your wearable data and computes the outcome in one of ten precise states. The math is visible.

The library. Every protocol traces back to its source paper. Browse, see why a study was picked, fork it, run your own.

Sleep

Magnesium and sleep latency

Mah & Pitre in BMC Complementary Medicine and Therapies

2021 / 3 RCTs, n=151

Oral magnesium reduced sleep onset latency by 17.36 minutes versus placebo in older adults, though evidence quality was low.

30 min

13 min

−17 minvs placebo

runs asMagnesium, evening

tracked viaOura · sleep latency

Recovery

Cold immersion and HRV recovery

Galvez-Rodriguez et al. in Physiotherapy Research International

2025 / 12 RCTs

Cold water immersion after exercise supported parasympathetic reactivation measured by HRV; six trials were statistically significant and eight reported moderate-to-large effects.

runs asCold exposure, post-exercise

tracked viaWhoop · HRV

Cardio

Endurance training and resting HR

Huang et al. in Medicine & Science in Sports & Exercise

2005 / 13 studies, n=651

Controlled endurance training lowered resting heart rate by 6 bpm on average in sedentary older adults.

runs asEndurance cardio

tracked viaApple Health · resting HR

Sleep

Sleep regularity and circadian timing

Phillips et al. in Scientific Reports

2017 / n=61

Irregular bedtimes shifted circadian timing 2.6 hours later in 61 undergraduates tracked over 30 days.

runs asSleep regularity tracking

tracked viaOura · sleep regularity

Strength

Creatine and lower-limb strength

Lanhers et al. in Sports Medicine

2015 / 60 studies, n=1,297

Creatine monohydrate enhanced lower-limb strength across 60 controlled studies of lower-body strength performance.

runs asCreatine supplementation

tracked via5g/day + lift PRs

Sleep

Light therapy and delayed sleep phase

Richardson et al. in Sleep Medicine

2018 / n=60 RCT

A 3-week light-therapy RCT for delayed sleep-wake phase disorder improved sleep onset latency overall d = 0.32, but treatment groups did not differ significantly.

runs asMorning light therapy

tracked viaOura · sleep latency

Run a real
experiment on yourself.

Say hi to start