Protocols
Change one thing.Then measure it.
Illustrative protocol
Likely working · high confidence · no overlapping changes
Illustrative protocol: vitamin D at 18 ng/mL at baseline, eight weeks of replenishment at 86% adherence, 48 ng/mL at retest, verdict likely working with high confidence.
- curated protocols
- 13curated protocols
- areas, from sleep to metabolic health
- 7areas, from sleep to metabolic health
- days per protocol
- 14–90
Protocol library
Choose an experiment.Verify the outcome.
Each protocol names the markers it should move, how long to run it and when to retest, so BioMedli can tell whether the change moved your biology.
13 protocols shown
- Metabolic60 days
LDL Lowering Nutrition
Lower LDL and ApoB with a structured, food-first approach over 8 weeks.
Lab markers
LDL-C · ApoB · Triglycerides
Beginner · 4 steps · $0–$30/mo
- Performance42 days
Strength Minimum Effective Dose
Build measurable strength with a simple plan you can stick to for 6 weeks.
Measured by
Workouts completed · Key lifts load/reps · Body weight
Beginner · 3 steps · Free
- Stress14 days
HRV Breathing + Physiological Sigh
Reduce perceived stress and improve autonomic balance with short breathing sessions.
Measured by
Breathing sessions completed · HRV
Beginner · 3 steps · Free
- Longevity90 days
Longevity Baseline Foundation
Build a durable baseline for long-term health with the highest-signal habits.
Lab markers
HbA1c · ApoB · Triglycerides
Beginner · 5 steps · $0–$25/mo
- Sleep21 days
Morning Light + Circadian Anchoring
Improve sleep onset, sleep quality, and daytime energy by anchoring your circadian rhythm.
Measured by
Sleep tracker: sleep latency · Sleep tracker: total sleep time · Wake time consistency
Beginner · 6 steps · Free
- Stress30 days
Sauna + Cold Exposure Recovery
Improve recovery and stress resilience with a structured heat/cold routine and short daily breathing.
Measured by
HRV · Resting heart rate · Training sessions completed
Intermediate · 4 steps · $0–$120/mo
- Performance56 days
Zone 2 + VO2max Builder
Increase aerobic base and VO2max with a high-compliance training schedule.
Measured by
Zone 2 minutes/week · Interval sessions completed · Resting heart rate · HRV
Intermediate · 3 steps · Free
- Performance30 days
Creatine Monohydrate Performance Basics
Increase strength and training performance with daily creatine and consistent lifting.
Lab markers
Creatinine
Beginner · 3 steps · $8–$20/mo
- Metabolic45 days
Glucose Control Foundation
Reduce post-meal glucose spikes and improve metabolic consistency.
Lab markers
Fasting glucose · HbA1c · Fasting insulin
Beginner · 4 steps · Free
- Hormonal60 days
Vitamin D Optimization
Raise 25(OH)D into a healthier range with a simple 8-week routine and retest.
Lab markers
25(OH) Vitamin D · Calcium · PTH
Beginner · 4 steps · $5–$15/mo
- Metabolic60 days
Omega-3 + Zone 2 Lipids
Improve lipid markers (LDL, TG) and cardio base with a simple, high-compliance routine.
Lab markers
LDL-C · HDL-C · Triglycerides · ApoB
Beginner · 3 steps · $18–$35/mo
- Cognitive30 days
Focus Foundation
Build consistent daily focus by improving sleep pressure, light, and caffeine timing.
Lab markers
Vitamin D
Beginner · 4 steps · $0–$15/mo
- Sleep30 days
Deep Sleep Architecture
Increase REM and deep sleep by 15-35% and reduce sleep latency.
Lab markers
Cortisol · Melatonin
Beginner · 7 steps · $32–$45/mo
The loop
A protocol is not a routine.It is a measurement.
Five stages, from the report that shows where you started to a verdict on whether the change moved anything.
01 · Baseline
A report sets the starting point.
25-OH Vitamin D · 18 ng/mL, below range
02 · Protocol
One change, and the markers it should move.
Vitamin D replenishment · retest in 8–12 weeks
03 · Adherence
Daily check-ins, so the result is weighed against what you actually did.
86% of days, over eight weeks
04 · Retest
A follow-up report once the window has passed.
25-OH Vitamin D · 48 ng/mL
Not a habit tracker.A biomarker loop.
BioMedli does not simply compare two numbers. It checks whether the protocol was followed, whether enough time passed for the marker to move, and whether overlapping changes could have influenced the result.
Generic wellness apps
- Habit logs
- Generic recommendations
- No lab baseline
- No retest window
- No attribution
BioMedli protocols
- Lab-backed baseline
- Protocol-specific markers
- Daily adherence signal
- Follow-up comparison
- Efficacy verdict
BioMedli helps organise lab data, track adherence, and understand biomarker movement over time. Protocols are educational and are not intended to diagnose, treat, or cure disease. Discuss medical decisions with a qualified clinician.
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