Start Here — LongevityStack

BP

Bernardo Paranhos

Production Engineering student at UTFPR (Brazil), focused on systems optimization and applied analytics. I apply industrial systems thinking — bottleneck analysis, process optimization, failure mode identification — to the biology of sleep, supplementation, and cognitive longevity. Full background →

What this site is about

Start with sleep. Then supplementation. Then cognition. Each pillar builds on the previous — sleep quality is the foundation that determines how well everything else works.

Sleep optimization

Temperature, light, timing and tracking protocols

Supplementation

What the trials actually show — and what to skip

Cognitive performance

Focus, memory and long-term brain health

Recommended reading order

Magnesium Glycinate vs Threonate: Which Is Better for Sleep and Brain Function?

12 min · 8 RCT sources · The foundational article. Explains the blood-brain barrier bottleneck that determines which form you should take.

Best Temperature for Sleep: Why 18°C (64°F) Improves Deep Sleep

14 min · 6 RCT sources · Why your bedroom temperature is the most underrated sleep variable — and the exact protocol to fix it.

Supplements · Buyer guide

Best Magnesium for Sleep: The Evidence-Based Guide (2026)

11 min · 7 RCT sources · If you want to buy magnesium and want to know exactly which form to get, start here.

How this site works

1

Every claim is sourced. Articles link directly to PubMed or NIH. If a study is weak, we say so. If the evidence is preliminary, we label it that way.

2

Affiliate links are disclosed inline. Some links earn a commission. They are always labeled. Recommendations are not influenced by commission rates.

3

This is not medical advice. See the Medical Disclaimer. Use this site as a research starting point, not a replacement for professional guidance.

4

Content is updated as evidence evolves. Publication dates and update dates are shown on every article.