What is YouBoost?
YouBoost is an evidence-rated directory of performance interventions. We cover tools, techniques, and supplements that can help you optimize physical performance, cognitive function, recovery, sleep, and longevity.
Unlike most optimization content online, we rate every intervention by the strength of its evidence:
Multiple randomized controlled trials with consistent findings and clear mechanisms.
Some RCTs or strong observational data with plausible mechanisms.
Limited studies, animal data, or conflicting results. Promising but unproven.
Where to Begin
If you're new to optimization, focus on the fundamentals first. These high-evidence interventions offer the best return on investment:
Recovery & Sleep
- Sleep temperature optimization - One of the highest-impact, lowest-effort changes you can make
- Light exposure timing - Morning light and evening darkness profoundly affect sleep quality
- Sauna - Strong evidence for cardiovascular health and recovery
Supplementation
- Creatine - One of the most studied supplements with benefits for both physical and cognitive performance
- Vitamin D - Most people are deficient; easy to fix with testing and supplementation
- Omega-3 - Well-established benefits when dosed correctly
Training
- Palmar cooling - Surprisingly effective for extending training capacity
- Blood flow restriction (BFR) - Achieve hypertrophy with lighter loads
Tracking
- HRV monitoring - The best single metric for recovery and readiness
- Blood testing - Know your baseline; can't optimize what you don't measure
How to Use This Site
- Browse by topic - Use the navigation to explore categories that interest you
- Check the evidence rating - A-rated interventions are proven; C-rated are experimental
- Read the protocol - We provide specific, actionable recommendations
- Track your results - Each page suggests what to measure and how
A Word of Caution
More is not better. The biggest mistake in optimization is trying too many things at once. You won't know what's working, and you'll likely quit everything when life gets busy.
Pick one or two interventions. Implement them consistently for 4-8 weeks. Track the results. Then consider adding more.
Ready to explore?
Browse interventions by topic or search for something specific.