# Richard Sprague — Full Site Content

> Comprehensive page listing for richardsprague.com — a personal website covering microbiome research, healthtech, diet experiments, technology, and personal science.

For a shorter overview, see [llms.txt](https://richardsprague.com/llms.txt).

## About & Site Info

- [Richard Sprague](https://richardsprague.com/index.html): Richard Sprague's personal website about personal science, healthtech, microbiome research, and technology.
- [About Me](https://richardsprague.com/about.html): Richard Sprague is a healthtech entrepreneur and personal scientist who has tracked his microbiome hundreds of times. Former Apple, uBiome. Based near Seattle.
- [Topics](https://richardsprague.com/topics.html): Browse all posts by topic — microbiome, health, diet, technology, and more.
- [Colophon](https://richardsprague.com/colophon.html): How this website is built — tools, technologies, and design choices behind richardsprague.com.
- [Archive](https://richardsprague.com/archive.html): Links to Richard Sprague's past writing across Blogger, Tumblr, and other platforms since 2003.
- [Archive: All Posts](https://richardsprague.com/post/post.html): All blog posts migrated from the original site, sorted by date.
- [Archive: Notes & Microbiome](https://richardsprague.com/note/note.html): Microbiome research notes and other reference material migrated from the original site.

## Microbiome

- [Microbiome](https://richardsprague.com/microbiome/microbiome.html): Richard Sprague's microbiome research and personal science experiments tracking gut bacteria over hundreds of tests.
- [My Results](https://richardsprague.com/microbiome/microbiome-archive/microbiome-data.html): Full microbiome test results from Richard Sprague's hundreds of gut health tests across Tiny Health, Bristle, ZOE, and other providers.
- [Science](https://richardsprague.com/microbiome/microbiome-archive/microbiome-science.html): Microbiome science experiments and detailed analysis by Richard Sprague, including kombucha studies and academic research.
- [Microbiome Reviews](https://richardsprague.com/microbiome/microbiome-archive/microbiome-reviews.html): Richard Sprague's hands-on reviews of microbiome testing services including Bristle Health, ZOE, Viome, and DayTwo.
- [Podcasts](https://richardsprague.com/microbiome/microbiome-archive/microbiome-podcasts.html): Podcast interviews with Richard Sprague on microbiome science, personal science, and gut health.
- [Personal Science Guide to the Microbiome](https://richardsprague.com/microbiome/microbiome-archive/psm.html): The definitive guide to microbiome testing.
- [Viome Recommendations](https://richardsprague.com/microbiome/microbiome-archive/viome_recommendations.html): R code to compare Viome food recommendations across multiple tests and track changes over time.
- [Bacteroides plebeius and me](https://richardsprague.com/note/2015/05/11/bacteroides-plebeius-and-me/index.html): How I found Bacteroides plebeius in my gut microbiome despite having no Japanese ancestry, likely from years living in Tokyo.
- [My favorite books about the microbiome](https://richardsprague.com/note/2017/10/01/my-favorite-books-microbiome/index.html): Ranked list of the best books about the gut microbiome, from beginner introductions to advanced science and practical guides.
- [Best Academic Papers About the Microbiome](https://richardsprague.com/note/2017/10/16/best-academic-papers-about-the-microbiome/index.html): Essential academic papers on microbiome science, including the Firmicutes/Bacteroidetes ratio debate and key research reviews.
- [Soylent and my microbiome](https://richardsprague.com/note/2017/10/16/soylent-and-my-microbiome/index.html): Tracking my gut microbiome daily to see how drinking Soylent affected my Bacteroidetes/Firmicutes ratio compared to a clinical trial.
- [Ochrobactrum Sniffles](https://richardsprague.com/note/2017/11/28/ochrobactrum-sniffles/index.html): Tracking nose microbiome changes before, during, and after a rhinovirus cold using daily 16S sequencing with uBiome data.
- [Do Probiotics Really Work For Me?](https://richardsprague.com/note/2017/11/29/do-probiotics-really-work-for-me/index.html): Testing whether probiotic supplements actually change the gut microbiome by tracking daily samples before, during, and after use.
- [Does kombucha change my microbiome?](https://richardsprague.com/note/2017/12/14/does-kombucha-change-my-microbiome/index.html): Personal experiment testing whether drinking kombucha produces measurable changes in gut microbiome composition over time.
- [Watching Microbiome Changes in Mexico](https://richardsprague.com/note/2018/02/24/watching-microbiome-changes-in-mexico/index.html): Tracking gut microbiome shifts during travel to Mexico, observing how diet and environment change bacterial composition.
- [Sleeping better on a different diet](https://richardsprague.com/note/2018/03/06/sleeping-better-on-a-different-diet/index.html): Exploring the connection between dietary changes, gut microbiome composition, and sleep quality through personal tracking data.
- [What's happening to my mouth microbiome?](https://richardsprague.com/note/2018/03/15/what-s-happening-to-my-mouth-microbiome/index.html): Mysterious Streptococcus species shifts in my oral microbiome detected through regular 16S testing of cheek, tongue, and lip sites.
- [My Microscopic Fellow Travelers To China](https://richardsprague.com/note/2018/04/02/my-microscopic-fellow-travelers-to-china/index.html): How international travel to China affected my gut microbiome, tracked through daily sequencing samples during the trip.
- [Which microbes go with each other?](https://richardsprague.com/note/2018/04/08/which-microbes-go-with-each-other/index.html): Using R and correlation analysis on daily gut microbiome samples to find which bacterial genera rise and fall together.
- [How to think about microbiome diversity](https://richardsprague.com/note/2018/05/10/how-to-think-about-microbiome-diversity/index.html): Understanding microbiome diversity metrics like Shannon Index, Inverse Simpson, and alpha vs beta diversity for gut health analysis.
- [Deep learning and the microbiome](https://richardsprague.com/note/2018/05/18/getting-started-with-deep-learning-and-the-microbiome/index.html): Summary of links about how to apply AI to studying the microbiome.
- [Measuring sample variability: uBiome BioRxiv paper](https://richardsprague.com/note/2018/05/21/measuring-sample-variability-ubiome-biorxiv-paper/index.html): Analyzing uBiome's BioRxiv paper on gut microbiome sample variability and reproducibility, with independent replication using 25 duplicate samples.
- [Sonification of the microbiome](https://richardsprague.com/note/2018/05/05/sonification-of-the-microbiome/index.html): Guide to converting microbiome data into sound using R, with a survey of sonification packages, tutorials, and a working example.
- [A dictator can't be too careful](https://richardsprague.com/note/2018/06/11/a-dictator-can-t-be-too-careful/index.html): What can spy agencies learn from microbiome analysis? Examining gut bacteria linked to mood and personality, from Kim Jong-un to Mao Zedong.
- [Convert uBiome files to Phyloseq with Actino](https://richardsprague.com/note/2018/06/06/convert-ubiome-files-to-phyloseq-with-actino/index.html): How to convert uBiome microbiome data to R Phyloseq objects using the Actino package for advanced gut microbiome analysis.
- [My nose microbiome throughout the seasons](https://richardsprague.com/note/2018/06/07/my-nose-through-the-year/index.html): Tracking 50+ nose microbiome samples over three years to find seasonal patterns in nasal bacteria like Corynebacterium and Moraxella.
- [Viome and DayTwo Updates](https://richardsprague.com/note/2018/07/07/viome-and-daytwo-updates/index.html): Comparing updated food recommendations from Viome and DayTwo microbiome tests, including major changes to personalized diet advice.
- [Could my gut microbes change my blood type?](https://richardsprague.com/note/2019/06/15/could-my-gut-microbes-change-my-blood-type/index.html): Exploring Flavonifractor plautii, the gut bacterium whose enzymes can convert Type A blood to Type O, with personal microbiome data.
- [Studying back-to-back microbiome results](https://richardsprague.com/note/2019/06/09/studying-back-to-back-microbiome-results/index.html): Comparing back-to-back gut microbiome samples to study day-to-day variability and the effect of Reducose on gut bacteria composition.
- [Viome and DayTwo Updates](https://richardsprague.com/note/2019/10/12/viome-daytwo-2019-updates/index.html): Updated 2019 results and dietary recommendations from Viome and DayTwo microbiome-based personalized nutrition tests.
- [Viome Presentation at Personalized Nutrition Summit](https://richardsprague.com/note/2019/06/27/viome-viyusich-presentation-at-microbiome-summit/index.html): Notes from Viome CSO Momo Viyusich's presentation at the 2019 Personalized Nutrition Summit on transcriptomics and diet predictions.
- [Microbiome testing with Psomagen](https://richardsprague.com/note/2020/01/09/microbiome-testing-with-psomagen/index.html): My experience using the Psomagen Gene and Biome test.
- [Nature Outlook special microbiome issue](https://richardsprague.com/note/2020/01/29/nature-outlook-special-microbiome-issue/index.html): Key takeaways from Nature Outlook's January 2020 special issue on microbiome science, diet, and future microbiome-based medicines.
- [Coronavirus and the microbiome](https://richardsprague.com/note/2020/03/23/coronavirus-and-the-microbiome/index.html): Evidence linking COVID-19 and the microbiome, including GI symptoms, fecal virus detection, loss of smell, and the Prevotella hypothesis.
- [New results from Viome](https://richardsprague.com/note/2020/06/05/viome-may-2020/index.html): In-depth Viome review covering transcriptomics technology, clinical trials, and personal experience using FODMAP diet to treat post-surgery SIBO.
- [Quick look at Psomagen GutBiome+](https://richardsprague.com/note/2020/06/05/psomagen_gutbiomeplus_quick_2020_06/index.html): Detailed review of Psomagen GutBiome+ whole genome sequencing microbiome test, including gut health scores, metabolites, and dietary advice.
- [Microbiome Tests Compared](https://richardsprague.com/note/2020/08/13/microbiome-tests-compared-2020-08/index.html): Upcoming comparison review of consumer microbiome testing services including Viome and other gut health testing products.
- [Read Bristle Health Raw Data](https://richardsprague.com/note/2022/07/14/read_bristle_health_data_raw/index.html): R tutorial for reading Bristle Health oral microbiome data, creating tree maps, and comparing with 16S mouth microbiome samples.
- [How a Citizen Scientist Will Win a Nobel Prize](https://richardsprague.com/note/2017/11/03/how-a-citizen-scientist-will-win-a-nobel-prize/index.html): How democratized data and citizen science are transforming hypothesis generation, enabling breakthroughs beyond traditional research.

## Health & Diet

- [Food and Diet](https://richardsprague.com/health/diet/diet.html): Food and diet experiments by Richard Sprague: continuous glucose monitoring, fermented foods, nutritional analysis, and dietary science.
- [Tapatio Tastes Food Tour](https://richardsprague.com/health/diet/2026-02-20-Food Tour Summary.html): A tasting tour of Guadalajara.
- [Study my nutrition](https://richardsprague.com/health/diet/2023-02-25-study-my-nutrition.html): A detailed analysis of my nutritional needs.
- [Reducose Experiments](https://richardsprague.com/health/diet/reducose_experiments.html): Personal experiments with Reducose (mulberry leaf extract) to reduce glucose spikes.
- [Food Experiment: GlucoTrojan](https://richardsprague.com/health/diet/study_cgm.html): How well does a new food additive affect my glucose spikes?
- [Food Experiment: Good Idea Drink](https://richardsprague.com/health/diet/TasterReport-GoodIdea.html): How well does a new soda help prevent my glucose spikes?
- [Prolon Fasting Mimicking Diet Experiment](https://richardsprague.com/health/diet/2019-12-04-my-experiment-with-the-prolon-fasting-mimicking-diet.html): An easier alternative to full-on fasting.
- [Reheated Rice Doesn't Significantly Affect My Glucose Levels](https://richardsprague.com/post/2020/11/19/reheated_rice_experiment_2020_11/index.html): Self-experiment testing whether reheated rice lowers blood glucose response compared to fresh rice, measured with a continuous glucose monitor.
- [Keto Experiment # 1 (July 2020)](https://richardsprague.com/post/2020/07/18/keto-experiment-2020-07/index.html): 10-day ketogenic diet experiment tracking ketones, glucose, macros, and blood panel results showing dramatic triglyceride drop.
- [Keto Experiment # 2 (October 2020)](https://richardsprague.com/post/2020/10/17/keto-experiment-2020-10/index.html): Second keto diet experiment tracking ketone levels with Keto Mojo GK+.
- [Prolon Fasting Mimicking Diet Day 1](https://richardsprague.com/post/2019/11/29/prolon-fasting-mimicking-diet-day-1/index.html): Day 1 of the Prolon fasting mimicking diet: 1100 calories, meals, and continuous glucose monitor data.
- [Prolon Fasting Mimicking Diet Day 2](https://richardsprague.com/post/2019/11/30/prolon-fasting-mimicking-diet-day-2/index.html): Prolon FMD day 2: entering ketosis at 0.9 mmol/L, keto flu symptoms, brain fog, and tracking glucose ketone index.
- [Prolon Fasting Mimicking Diet Day 3](https://richardsprague.com/post/2019/12/01/prolon-fasting-mimicking-diet-day-3/index.html): Prolon FMD day 3: ketones at 1.2 mmol/L with GKI of 3.56, reduced hunger, and glucose tracking.
- [Prolon Fasting Mimicking Diet Day 4](https://richardsprague.com/post/2019/12/02/prolon-fasting-mimicking-diet-day-4/index.html): Prolon FMD day 4: deep ketosis at GKI 2.74, 3 pounds lost.
- [Prolon Fasting Mimicking Diet Day 5](https://richardsprague.com/post/2019/12/03/prolon-fasting-mimicking-diet-day-5/index.html): Prolon FMD day 5 finale: high ketosis at GKI 2.52, 5 pounds lost.
- [Testing my blood glucose](https://richardsprague.com/post/2017/11/27/testing-my-blood-glucose/index.html): Self-tracking blood glucose levels after sugar water using a Contour Next EZ monitor and plotting results with R.
- [Just say no to 'No MSG'](https://richardsprague.com/post/2017/11/28/just-say-no-to-no-msg/index.html): Why MSG fears are a myth — the science of monosodium glutamate, umami flavor, and why glutamate is safe and natural.
- [Clabbered milk](https://richardsprague.com/post/2017/02/02/clabbered-milk/index.html): How to make clabbered milk from raw unpasteurized milk — the traditional fermented leavening agent.
- [Koji and aged ribeye](https://richardsprague.com/post/2017/09/12/koji-and-aged-ribeye/index.html): Using koji fermented rice as a shortcut for dry-aging ribeye steak at home.
- [Sprouted black beans](https://richardsprague.com/post/2018/04/03/sprouted-black-beans/index.html): How to sprout black beans at home by soaking and drying, plus an Instant Pot soup recipe.
- [Easy oyster mushrooms](https://richardsprague.com/post/2018/05/20/easy-oyster-mushrooms/index.html): Growing oyster mushrooms at home with a simple kit.
- [Tajin spice](https://richardsprague.com/post/2019/08/01/tajin-spice-meal/index.html): A simple vegetarian dinner with sauteed eggplant, sweet potato, and Tajin chili-lime seasoning.
- [My Philosophy of Food](https://richardsprague.com/post/2017/11/30/my-philosophy-of-food/index.html): Personal food philosophy covering sugar avoidance, carb reduction, exercise balance, and practical tips.
- [Frozen blueberries are better for me](https://richardsprague.com/note/2017/10/17/frozen-blueberries-are-better-for-me/index.html): DayTwo microbiome analysis shows frozen blueberries score better than fresh for my gut.
- [Recommended books about nutrition and health](https://richardsprague.com/note/2016/08/17/recommended-books-about-nutrition-and-health/index.html): Annotated list of the best books on nutrition, diet, and health.
- [What little I know about nutrition](https://richardsprague.com/note/2018/04/08/what-little-i-know-about-nutrition/index.html): Brief overview of what I know about nutrition science.
- [[book] The Gluten Lie](https://richardsprague.com/health/diet/2015-07-05-book-gluten-lie.html): Don't read other health books until you read this one.
- [[book] The Longevity Diet](https://richardsprague.com/health/diet/book-The-Longevity-Diet-by-Valter-Long.html): Book summary.

## Healthtech & Wearables

- [Healthtech](https://richardsprague.com/health/healthtech/healthtech.html): Healthtech is anything at the intersection of health and technology: wearables, other gadgets, diagnostics, and more.
- [Biohacking and Shifting Science](https://richardsprague.com/health/healthtech/2504-science-biohacking-shifts.html): Exploring the historical and contemporary shifts in scientific paradigms, and the phenomenon of biohacking.
- [Get Your Shots!](https://richardsprague.com/health/healthtech/2025-04-14-Vaccines.html): If you're pro vaccine, shouldn't you want as many as possible?
- [A Smarter Way to Track Your Diet: An App Proposal](https://richardsprague.com/health/healthtech/2025-04-23-Diet-App-Proposal.html): How to design the ultimate diet-tracking app for busy people.
- [Do blood donations cause my low ferritin?](https://richardsprague.com/health/healthtech/blood-ferritin.html): How do my blood donations track ferritin levels?
- [How ProdromeGlia Affects my OpticareAI Cognitive Risk Score](https://richardsprague.com/health/healthtech/prodromeGlia.html): How does a plasmalogen supplement affect my cognition?
- [Opticare Analysis](https://richardsprague.com/health/healthtech/opticare_analysis.html): Retinal age and fundus image evaluation day-to-day.
- [Testing my COVID-19 Antibodies With Serimmune](https://richardsprague.com/health/healthtech/serimmune.html): Results from regular antibody testing.
- [Lengthening my Deep Sleep With SleepSpace](https://richardsprague.com/health/healthtech/2020-08-12-lengthening-my-deep-sleep-with-sleepspace.html): Can an app improve my sleep?
- [Personal Science Week](https://richardsprague.com/health/healthtech/ps-week-landing-page.html): A weekly newsletter for people who use science for personal reasons.
- [Comparing Amazon Halo to Apple Watch](https://richardsprague.com/post/2020/12/02/comparing-amazon-halo-to-apple-watch/index.html): Head-to-head comparison of Amazon Halo and Apple Watch for heart rate, sleep tracking, body fat, and tone analysis using R.
- [Clinical comparison of Apple Watch and Amazon Halo](https://richardsprague.com/post/2021/03/25/clinical-comparison-of-apple-watch-and-amazon-halo/index.html): Testing Apple Watch and Amazon Halo heart rate accuracy against a clinical ECG during a treadmill stress test.
- [Does my heart rate predict earthquakes?](https://richardsprague.com/post/2019/07/12/heart-rate-quake/index.html): Apple Watch heart rate data shows a curious spike 15 minutes before a 4.6 magnitude Seattle earthquake.
- [Does the COVID Vaccine Affect My Heart Rate?](https://richardsprague.com/post/2021/12/15/covidshots/index.html): Tracking resting heart rate with Apple Watch before and after Pfizer COVID-19 vaccine doses.
- [CGM Product Summaries](https://richardsprague.com/post/2019/03/19/cgm-product-summaries/index.html): Overview of continuous glucose monitoring products.
- [Comparing CGM with Finger Prick](https://richardsprague.com/post/2019/04/04/comparing-cgm-with-finger-prick/index.html): Accuracy comparison of Freestyle Libre CGM versus Contour Next finger prick glucose meter.
- [Continuous Glucose Monitoring](https://richardsprague.com/note/2019/01/19/continuous-glucose-monitoring/index.html): Pointers to everything I know about CGM.
- [NYTimes thinks glucose testing isn't helpful](https://richardsprague.com/post/2019/03/12/nytimes-thinks-glucose-testing-isn-t-helpful/index.html): Response to NYT claim that glucose self-testing is unhelpful.
- [Blood testing with Baze](https://richardsprague.com/post/2019/03/06/blood-testing-with-baze/index.html): Review of Baze at-home blood test kit.
- [23andme vs. Helix](https://richardsprague.com/post/2019/01/03/23andme-vs-helix/index.html): Comparing SNP results from 23andMe, Helix, and Psomagen genetic tests.
- [Best references about 23andme](https://richardsprague.com/note/2017/10/14/best-references-about-23andme/index.html): Curated guide to the best resources for analyzing your raw 23andMe genetic data.
- [What is Health Nucleus](https://richardsprague.com/post/2019/07/19/what-is-health-nucleus/index.html): Overview of Health Nucleus, Craig Venter's genomic health screening service.
- [Genopalate genetic-based diet recommendations](https://richardsprague.com/post/2019/06/28/genopalate-personalized-nutrition-summit/index.html): Genopalate's DNA-based diet recommendations using nutrigenetic scores.
- [Personalized Nutrition Summit 2019](https://richardsprague.com/post/2019/06/29/summary-personalized-nutrition-summit/index.html): Summary covering genomics-based diet startups, microbiome testing, and nutrition tech.
- [Understanding my heart rate](https://richardsprague.com/note/2020/01/05/understanding-my-heart-rate/index.html): How to optimise exercise through monitoring your heart rate.
- [Testing myself for COVID-19](https://richardsprague.com/note/2020/06/17/at-home-covid-19-testing/index.html): First-hand experience with at-home COVID-19 testing through the Seattle SCAN study.
- [How effective is the flu vaccine, really?](https://richardsprague.com/note/2020/02/21/how-effective-is-the-flu-vaccine-really/index.html): Analyzing CDC flu vaccine effectiveness data for the 2019-2020 season.
- [My activity data](https://richardsprague.com/health/healthtech/2015/2015-09-15-r-exercise.html): A year of food and exercise tracking analyzed in R.

## Technology

- [Tech](https://richardsprague.com/tech/tech.html): Technology articles by Richard Sprague on AI, software, personal science tools, and emerging tech.
- [AI](https://richardsprague.com/tech/AI/ai.html): All about AI and LLMs.
- [AI Plagiarism](https://richardsprague.com/tech/AI/ai-assets/2022-11-30-plagarized-dsci-post.html): I've been plagiarized by an AI.
- [How I think about large language models](https://richardsprague.com/tech/How I think about large language models.html): How I expect to be using AI Large Language Models in the future.
- [Personal Science Cookbook](https://richardsprague.com/tech/cookbook.html): Step-by-step recipes to study your own data.
- [Super-easy ad blocking](https://richardsprague.com/tech/2020-01-08-super-easy-ad-blocking.html): How to block ads on your Mac.
- [MITM Proxy to see my phone's traffic](https://richardsprague.com/tech/MITM-Proxy.html): China is looking at my phone traffic?
- [MITM Proxy to see my phone's traffic](https://richardsprague.com/post/2019/12/19/mitm-proxy-to-see-my-phone-s-traffic/index.html): Using mitmproxy to inspect iPhone network traffic and discover data sent to Chinese servers.
- [Leaving Evernote](https://richardsprague.com/post/2020/11/14/leaving-evernote/index.html): Migrating 35,000 notes from Evernote to plain-text alternatives. Comparing Joplin and Obsidian.

## Crypto & DeSci

- [Crypto](https://richardsprague.com/tech/crypto/crypto.html): Crypto, bitcoin, blockchain.
- [#DeSci](https://richardsprague.com/tech/crypto/desci.html): Decentralized Science (#DeSci): how blockchain, DAOs, and NFTs are disrupting scientific research and funding.
- [Decentralized Science (DeSci) at SynBioBeta 2025](https://richardsprague.com/tech/crypto/SynbioBeta2025-Desci.html): Accelerating Scientific Development Using Crypto Networks.
- [Counter-arguments against web3](https://richardsprague.com/post/2022/01/08/counter-arguments-against-web3/index.html): Moxie Marlinspike's critique of Web3: most dApps rely on centralized services.

## Sleep & Self-Tracking

- [Analyzing my sleep and diet in R](https://richardsprague.com/post/2018/03/05/tracking-my-sleep-in-r/index.html): Analyzing sleep data in R to compare rest quality on a low-carb high-fat diet vs regular diet.
- [Improve sleep through force of will](https://richardsprague.com/post/2019/06/12/improve-sleep-through-force-of-will/index.html): Self-experiment showing how wearing a sleep mask and staying in bed improved watch-measured sleep duration.
- [Reevaluating my sleep experiments](https://richardsprague.com/post/2019/02/09/reevaluating_sleep_experiments/index.html): Statistical reanalysis of self-tracked sleep data testing whether potato starch, alcohol, or Vitamin D supplements affect sleep quality.
- [I just want to find something useful in my self-collected data](https://richardsprague.com/post/2021/04/30/i-just-want-to-find-something-useful-in-my-self-collected-data/index.html): Why self-trackers inevitably build their own tools, and the challenge of finding actionable insights.
- [Using Autocorrelation (Tutorial)](https://richardsprague.com/note/2020/07/20/tutorial-using-autocorrelation/index.html): R tutorial on autocorrelation analysis for personal health data.

## Personal Science & Philosophy

- [Toward a definition of personal science](https://richardsprague.com/post/2022/05/11/toward-a-definition-of-personal-science/index.html): Defining personal science: prioritizing direct experience over authority, humble curiosity, and self-experimentation.
- [The Limits of Expertise](https://richardsprague.com/post/2022/08/30/the-limits-of-expertise/index.html): Why motivated individuals can rival career experts. Examining the replication crisis, overconfidence research, and personal science.
- [Why most psychological research findings are not even wrong](https://richardsprague.com/post/2022/01/06/why-most-psychological-research-findings-are-not-e/index.html): Anne Scheel's paper on how underspecified claims in psychology research make most findings impossible to evaluate.
- [Experimenting with a gut cleanse](https://richardsprague.com/post/2015/11/22/gut_cleanse/index.html): Gut microbiome experiment tracking bacterial recovery after a colon cleanse.
- [Was it SIBO?](https://richardsprague.com/post/2020/05/18/was-it-sibo/index.html): Personal experience recovering from bowel obstruction surgery with suspected SIBO, treated with low-FODMAP diet.

## R Programming Tutorials

- [R-tude: Averages and Standard Deviations](https://richardsprague.com/post/2018/11/30/averages-and-standard-deviations/index.html): Interactive R tutorial exploring averages, standard deviations, and subpopulations with Shiny visualization.
- [R-tude: counting my sleep locations](https://richardsprague.com/post/2018/09/18/r-tude-counting-my-sleep-locations/index.html): R programming exercise using tidyverse to analyze sleep location data.
- [R-tude: Labels on a ggplot chart](https://richardsprague.com/post/2019/02/23/r-tude-labels-on-a-ggplot-chart/index.html): Quick R tutorial showing how to add text labels on a ggplot chart.
- [R-tude: My Bifido Levels by month](https://richardsprague.com/post/2019/02/20/bifidobymonth/index.html): R tutorial creating a calendar heatmap of Bifidobacterium levels.
- [R-tude: Read OneDrive Excel files](https://richardsprague.com/post/2019/09/20/r-tude-read-onedrive-excel-files/index.html): How to download and read Microsoft OneDrive Excel files into R.
- [Calculating regressions from a physics experiment](https://richardsprague.com/post/2017/10/08/an-example-of-regression/index.html): Linear vs quadratic regression in R applied to physics ball-toss data.
- [How to make an R Package](https://richardsprague.com/post/2019/11/05/how-to-make-an-r-package/index.html): Step-by-step guide to creating an R package.
- [Monte Carlo and Team Performance in R](https://richardsprague.com/post/2018/04/15/monte-carlo-and-team-performance-in-r/index.html): Monte Carlo simulation in R showing how a small skill advantage leads to outsized winning percentages.

## Data Analysis & Statistics

- [Tails I win](https://richardsprague.com/post/2018/06/21/tails-i-win/index.html): R simulation of a counterintuitive coin-toss probability puzzle.
- [Gideon's Wisdom of Crowds Experiment](https://richardsprague.com/post/2019/11/07/gideons-wisdom-of-crowds/index.html): R analysis of a wisdom of crowds experiment.
- [COVID-19 and its R-Squared Relationship to GDP Change](https://richardsprague.com/post/2020/09/04/covid-gdp-rsquared/index.html): R analysis of the correlation between COVID-19 death rates and GDP decline by country.
- [Mask-Wearing: How to Lie With Statistics](https://richardsprague.com/post/2020/07/08/lie-statistics-masks/index.html): How the same COVID-19 data can prove opposite conclusions about mask mandates.
- [Aggregating Mercer Island local election results](https://richardsprague.com/post/2016/12/11/aggregating-local-election-results-in-r/index.html): Using R to analyze 2016 presidential election results by precinct.
- [Mercer Island local election results](https://richardsprague.com/post/2020/11/07/aggregating-local-election-results-in-r-2020/index.html): How to calculate Mercer Island precinct-level 2020 election results using R.
- [Who moves to Seattle?](https://richardsprague.com/post/2018/09/07/who-moves-to-seattle/index.html): R analysis of Washington driver's license data showing which states send the most people.
- [My Favorite Resources for COVID-19](https://richardsprague.com/post/2020/01/31/best-summaries-of-the-wuhan-ncov2019-corona-virus/index.html): Curated collection of COVID-19 resources.

## Book Reviews

- [[book] 2030: Today's Biggest Trends by Mauro Guillén](https://richardsprague.com/post/2020/07/10/book-2030-today-s-biggest-trends-by-mauro-guillén/index.html): Review on demographic megatrends, aging populations, emerging markets, and technology disruption.
- [[book] A Short History of Chinese Philosophy](https://richardsprague.com/post/2022/05/02/a-short-history-of-chinese-philosophy/index.html): Reading notes on Feng Youlan's survey of 2,500 years of Chinese thought.
- [[book] Ball Lightning by Liu Cixin](https://richardsprague.com/post/2019/07/23/book-ball-lightning/index.html): Review of Ball Lightning, a Chinese sci-fi novel.
- [[book] Bearing False Witness](https://richardsprague.com/post/2019/02/21/book-bearing-false-witness-debunking-centuries-of-anti-catholic-history/index.html): Book review challenging common myths about the Inquisition, Crusades, and Dark Ages.
- [[book] Conscious by Annaka Harris](https://richardsprague.com/post/2019/08/11/book-conscious/index.html): Exploring the hard problem of consciousness, panpsychism, and free will.
- [[book] From Priest's Whore to Pastor's Wife](https://richardsprague.com/post/2018/09/29/book-from-priest-s-whore-to-pastor-s-wife/index.html): History of clerical marriage during the early German Reformation.
- [[book] The Hard Thing About Hard Things](https://richardsprague.com/post/2014/10/25/the-hard-thing-about-hard-things/index.html): Book review of Ben Horowitz on management debt, CEO types, and startup culture.
- [[book] Win Bigly by Scott Adams](https://richardsprague.com/post/2017/11/26/book-win-bigly-by-scott-adams/index.html): Book review on Trump's persuasion techniques and the Master Persuader theory.
- [Hypnosis is just another way to get into the Flow](https://richardsprague.com/post/2022/05/10/hypnosis-means-flow/index.html): Stanford psychiatrist David Spiegel reframes hypnosis as a flow state.
- [Rate your favorite nootropics](https://richardsprague.com/post/2022/05/19/rate-your-favorite-nootropics/index.html): Nootroflix lets you rate nootropics and get personalized recommendations.

## Personal & Local History

- [Personal](https://richardsprague.com/personal/personal.html): Personal projects, local history, and reflections by Richard Sprague.
- [Joseph Foster: Tukwila Founder](https://richardsprague.com/personal/Projects/Local/Joseph Foster_ Tukwila Founder.html): The history of one of the first non-Native settlers in Tukwila, Washington.
- [Mercer Island Social Capital](https://richardsprague.com/personal/Projects/Local/Mercer Island Social Capital.html): Local implications of a Harvard sociology study.
- [Red Town Trail Coal Creek Then and Now](https://richardsprague.com/personal/Projects/Local/Red Town Trail Coal Creek Then and Now.html): Tracing the history of a popular Bellevue hiking trail.
- [Who wants to go to your stupid school anyway](https://richardsprague.com/post/1981/03/27/mit-rejection-1981/index.html): My 1981 MIT rejection letter.
- [Taller Than Me](https://richardsprague.com/post/2016/09/20/taller-than-me/index.html): A heartfelt eulogy for my brother Gary.
- [That wasn't fun](https://richardsprague.com/personal/2020-04-27-that-wasn-t-fun.html): Why I spent four nights in the hospital.
- [Lessons from FDR](https://richardsprague.com/posts/FDRLessons.html): FDR was among the most polarizing figures of his time.
- [Age and Leadership](https://richardsprague.com/posts/2025-04-23-Failures-Successes-Ages.html): How important is age and experience?
- [Richard Sprague Clifton Strengths Inventory](https://richardsprague.com/note/2017/10/15/strengthsquesthighlights/index.html): CliftonStrengths results: Input, Intellection, Analytical, Responsibility, and Strategic.
- [Other](https://richardsprague.com/posts/posts.html): Miscellaneous posts and ideas by Richard Sprague.
- [Popular new foods](https://richardsprague.com/post/2019/06/28/popular-new-foods-at-personalized-nutrition-summit/index.html): Trending food flavors and restaurant trends from Datassential research.
- [Home-Cooked Meals with Shef](https://richardsprague.com/post/2021/03/01/home-cooked-meals-with-shef/index.html): Review of Shef, a meal delivery app connecting home cooks with local customers.
- [Cumin Club: Indian Food Meal Kits](https://richardsprague.com/post/2022/09/07/cumin-club-indian-food-meal-kits/index.html): Review of Cumin Club freeze-dried Indian meal kits.

## Contact

- Email: sprague@personalscience.com
- Newsletter: https://www.personalscience.com/
- LinkedIn: https://linkedin.com/in/sprague
- Twitter/X: https://twitter.com/sprague