Diagnosed, but somehow, living better than ever.
A practical reference for people navigating serious or chronic illness. Evidence-based protocols, trackable markers, and food that actually helps.
β Protocol
Protocol
Evidence-based supplements, dosing, and the research behind each one.
Omega-3 (EPA/DHA)
The most evidence-backed supplement for systemic inflammation.
47%
reduction in triglycerides at 4g/day EPA
REDUCE-IT Trial, NEJM 2019
Vitamin D3 + K2
Most people are deficient. In serious illness, the stakes are higher.
50%
melatonin suppression with just 8 lux during sleep
Harvard study, 2010
Magnesium
Involved in over 300 enzymatic reactions. Chronically underdosed.
300+
enzymatic reactions magnesium cofactor for
Journal of the American College of Nutrition
Melatonin
Not just for sleep β a potent antioxidant and mitochondrial protector.
20mg
dose used in oncology research for sleep and antioxidant support
Journal of Pharmacology and Experimental Therapeutics
Curcumin
The active compound in turmeric. Anti-inflammatory, anti-angiogenic.
83%
of patients showed reduced inflammation markers with curcumin supplementation
Meta-analysis, Phytotherapy Research
All protocol β
β Markers
Markers
Blood tests, biometrics, and wearable data. What to track and why.
CEA (Carcinoembryonic Antigen)
Tumour marker for colorectal and other cancers.
34β0.7
CEA dropped from 34.09 to 0.7 ΞΌg/l over treatment
Personal tracking data
CRP (C-Reactive Protein)
Primary blood marker for systemic inflammation.
<1.0
mg/L β optimal inflammation level achieved
Personal tracking data
Vitamin D (25-OH)
Hormone precursor, not just a vitamin. Immune function cornerstone.
149.7
nmol/l β optimal range for immune support (75β150)
Personal tracking data
HbA1c (Glycated Haemoglobin)
3-month average blood glucose. Key metabolic health indicator.
4.9%
optimal HbA1c β below 5.0 indicates excellent glucose control
ADA guidelines
All markers β
β Lifestyle
Lifestyle
Sleep, movement, breathing, meditation β habits that move the needle.
Consistent Sleep Schedule
21:30 to 6:30. Every day. No exceptions.
p53
pathway regulated by consistent circadian rhythm
Nature Reviews Cancer, 2019
Sleep Environment Optimisation
Cool, dark, quiet room. The bedroom is a tool.
17β19Β°C
optimal room temperature for deepest sleep
National Sleep Foundation
Morning Sunlight Exposure
Light is the primary signal your body uses to set its clock.
10,000Γ
more lux outdoors vs. indoors for circadian entrainment
Stanford circadian research lab
Resistance Training
Muscle is metabolically active tissue. Losing it during treatment is a controllable risk.
18 RCTs
Cochrane review found resistance training reduces fatigue and preserves lean mass
Cochrane Review, 2022
Daily Walking
The most underrated intervention in medicine. Post-meal walks for glucose.
30min
post-meal walk reduces glucose spike by up to 40%
Diabetes Care, 2017
All lifestyle β
β Recipes
Recipes
Low-glycaemic, anti-inflammatory, high-protein meals that work with your body.
Turmeric Chicken with Sweet Potato
Anti-inflammatory curry with golden spices and purple potatoes.
low-GI
sweet potato has GI of 46 vs. white rice at 73
International Tables of Glycaemic Index
Salmon with Broccoli Sprouts
Omega-3 rich fish paired with the most nutrient-dense vegetable.
40β50Γ
more sulforaphane in broccoli sprouts vs. mature plants
Journal of Agricultural and Food Chemistry
All recipes β
β Guides
Guides
Step-by-step guides for navigating diagnosis, treatment, and mental health.
Navigating Your Diagnosis
What to do in the first 48 hours after receiving a cancer diagnosis.
second
opinion β your right as a patient, not a privilege
Patient rights framework
Building Your Protocol
How to combine supplements, lifestyle changes, and medical treatment coherently.
26
supplements in the protocol, each with evidence and dosing
GladBoy Protocol
All guides β
β Nutrition Principles
Nutrition Principles
Low-glycemic, low-inflammatory, high-protein. The rules that guide every meal.
No Red Meat (Max Once/Month)
Red meat is linked to increased cancer risk and inflammation.
IARC
Group 1 carcinogen classification for processed meat, Group 2A for red meat
WHO International Agency for Research on Cancer
No Dairy (IGF-1 Concerns)
Dairy raises IGF-1, a growth factor linked to cancer progression.
IGF-1
insulin-like growth factor 1 β elevated by dairy, promotes cell proliferation
Multiple oncology nutrition studies
Purple Fruits and Vegetables
High in polyphenols β the plant compounds that fight inflammation.
polyphenols
powerful antioxidants in purple produce that reduce oxidative stress
Journal of Nutrition
All nutrition principles β
β Tracking & Data
Tracking & Data
Measure what matters. Low-cost inputs, high-value insights.
Continuous Glucose Monitoring (CGM)
Real-time glucose data. See how food and movement affect your numbers.
post-meal
walk reduces glucose spikes β the single most effective non-pharmacological intervention
Diabetes Care, 2017
HRV Tracking
Heart rate variability β your body's recovery and readiness metric.
HRV
increases with consistent sleep, exercise, and breathwork β a composite health signal
Frontiers in Physiology
All tracking & data β
β Mental Health & Wellbeing
Mental Health & Wellbeing
Meditation, journaling, nature, gratitude β the invisible infrastructure of recovery.
Meditation Practice
Daily meditation reduces stress, improves sleep, and supports immune function.
8 weeks
MBSR program showed measurable changes in immune function and quality of life
Psychoneuroendocrinology, 2003
Nature Exposure
Forest walks, greenery at home β nature is medicine.
20.4%
reduction in cortisol (stress hormone) after just 20 minutes in nature
Scientific Reports, 2019
All mental health & wellbeing β
β Environment
Environment
Air purifier, no chemical products, minimize toxic exposure.
All environment β
Get each issue when it comes out.
Weekly. Personal. Evidence-based. No noise.
Why this exists
Standard medical care treats the disease. It rarely covers the full picture β sleep, nutrition, glucose, microbiome, mental health, supplementation. This is the reference we wish had existed from day one. Built from peer-reviewed research, oncology literature, and direct personal experience managing a serious diagnosis.