Umbral
What I'm taking

Your protocol

Log what you take, one variable at a time, and watch the specific area it targets, before vs. after, on your own device.

Ashwagandha
600 mg/day (or 300 mg ×2) · Evening; benefits build over 8+ weeks. Cycle 8–12 weeks.
StrongActive
Day 2 of 21Adherence 0%
Verdict

Not enough nights yet.

2-week baseline: 2026-09-05 → 2026-09-183–4 week intervention: 2026-09-19 → 2026-10-09

Is your Sleep improving?

OURA
Sleep efficiency
%
Need a few more nights on each side to compare.
Awake in bed
min
Need a few more nights on each side to compare.
Sleep latency
min
Need a few more nights on each side to compare.
HRV (rMSSD)
ms
Need a few more nights on each side to compare.
Yeast beta-glucan (1,3/1,6)
250 mg/day of insoluble yeast beta-glucan, taken continuously. The marathon trial dosed for 45 days before the event and 45 days after. · Once daily with food, any time. Load for at least 2–4 weeks before a known immune stressor — a race block, a travel run, exam season. It is prophylactic, not a rescue dose.
EmergingActive
Day 2 of 21Adherence 0%
Verdict

Not enough nights yet.

2-week baseline: 2026-09-05 → 2026-09-183–4 week intervention: 2026-09-19 → 2026-10-09

Is your Immune & early warning improving?

OURA
Skin temp deviation
°C
Need a few more nights on each side to compare.
Resting heart rate
bpm
Need a few more nights on each side to compare.
HRV (rMSSD)
ms
Need a few more nights on each side to compare.
Respiratory rate
br/min
Need a few more nights on each side to compare.
Magnesium
200–400 mg elemental · 1–2 h before bed
ModerateActive
Day 3 of 21Adherence 33%
Verdict

Not enough nights yet.

2-week baseline: 2026-09-04 → 2026-09-173–4 week intervention: 2026-09-18 → 2026-10-08

Is your Sleep improving?

OURA
Sleep latency
min
Before
12
14 nights
Since
17
3 nights
Change
+5
+43%
Total sleep
min
Before
416
14 nights
Since
398
3 nights
Change
-18
-4%
Awake in bed
min
Before
47
14 nights
Since
54
3 nights
Change
+7
+16%