Audit: QRS - 3-Second Maximal Contractions for Health & Longevity
Audit conducted on 26/09/2026 16:43 using AI4L / Opus 5.5
Summary
| Items | Count |
|---|---|
| Total | 94 |
| Passed | 87 |
| Failed | 0 |
| N/A | 7 |
| Pass Rate | 100.00% |
- Total = Passed + Failed + N/A
- Pass Rate = Passed / (Passed + Failed) × 100
- N/A items are excluded from the pass rate calculation
1. General Rules
| # | Description | Result | Comments |
|---|---|---|---|
| 1.1 | Every claim, magnitude, label, recommendation, and statement in the QRS is literally supported by content in the source ER. | 🟢 | All lede, protocol, time, benefit, risk, gate and monitoring strings trace to ER text (e.g., action_2_sub verbatim from ER Therapeutic Protocol line 378; lede from Conclusion lines 472-478) |
| 1.2 | Where the ER uses cautious phrasing (“not formally studied”, “None documented in human trials to date”, “theoretical concern”, “data are limited”), the QRS uses the same phrasing. | 🟢 | ER caution preserved: lede ‘does not appear to build muscle size’, ‘Lasting benefits remain uncertain’; conflicted items kept in Low tier |
| 1.3 | The QRS never strengthens an ER claim (e.g., “not formally studied” → “not required”) or softens one (e.g., “do not use during pregnancy” → “use with caution during pregnancy”). | 🟢 | No claim strengthened or softened; contraindication qualifiers (‘until treated’, time windows) kept as in ER |
| 1.4 | The QRS does not relabel an ER fact under a different decision category. A “Benefit-Modifying Factor” from ER section is not surfaced as a “Caution”; a “Risk-Modifying Factor” is not surfaced as a “Side Effect”; etc. | 🟢 | Gates drawn only from ER Key Interactions & Contraindications; benefits/risks from their own ER sections; no modifying factor relabeled |
| 1.5 | PubMed IDs, study citations, expert names, clinical trial identifiers (NCT*), and brand names appear in the QRS only if they appear in the source ER for the same fact. | 🟢 | Only name used is ‘Nosaka and Nakamura collaboration’, which is the ER’s own protocol label (ER line 377); no PMIDs, NCT IDs or brands |
| 1.6 | The QRS does not introduce new attributions. | 🟢 | No new attributions |
2. Focus, Tone & Audience
| # | Description | Result | Comments |
|---|---|---|---|
| 2.1 | The QRS follows the tone of the ER, which is determined by the ER’s own language, phrasing, and framing. | 🟢 | Neutral, evidence-framed tone matching ER Conclusion |
| 2.2 | The tone of the QRS is simultaneously expert, accessible, objective, and data-driven, but also empowering and encouraging | 🟢 | Expert yet accessible; objective and data-driven |
| 2.3 | The QRS reads as a trusted, knowledgeable guide rather than a prescriptive doctor | 🟢 | Presents protocols and evidence; not prescriptive |
| 2.4 | The QRS avoids language that implies medical or clinical advice | 🟢 | No clinical-advice language |
| 2.5 | The QRS “presents information” instead of “providing guidance”, “recommending”, or “advising” | 🟢 | Information presented, not recommended |
| 2.6 | The QRS never addresses “the reader” directly — it presents evidence, not guidance | 🟢 | No direct address of the reader |
| 2.7 | The QRS is written in plain language, avoiding unnecessary medical jargon | 🟢 | Plain language; clinical terms limited to condition/drug names needed in decision gates |
| 2.8 | Information is presented in a concise and very compact manner | 🟢 | Compact phrasing throughout |
| 2.9 | It DOES NOT address the reader directly | 🟢 | No ‘you’/’your’ anywhere in the sheet |
| 2.10 | The target audience is health- and longevity-oriented adults who are risk-aware, proactive, and actively seeking to optimize health or apply the intervention under review. | 🟢 | Content targets proactive, risk-aware adults (strength, monitoring targets) |
| 2.11 | The target audience is willing to employ lifestyle and behavioral changes as well as follow protocols that may be inconvenient, costly, or require effort. | 🟢 | Protocol and monitoring cadence assume willingness to follow effortful routines |
| 2.12 | The document is NOT written for the general population, who are unwilling to employ lifestyle and behavioral changes or follow protocols that may be inconvenient, costly, or require effort. | 🟢 | Not framed for an unwilling general population |
| 2.13 | Framing, takeaways, and risk/benefit weighting throughout the document reflect this audience, including where an intervention’s signal for the average person differs from its signal for this audience. | 🟢 | Lede frames it as an add-on to fuller strength work, matching ER framing for this audience |
| 2.14 | The document’s own voice frames usage in longevity terms, not “anti-aging” (e.g., “anti-aging clinics”, “anti-aging community”, “anti-aging medicine”). Proper names that contain “anti-aging” (e.g., “American Academy of Anti-Aging Medicine”) are quoted verbatim. | 🟢 | No ‘anti-aging’ wording |
| 2.15 | The document’s own voice uses formal clinical and scientific terminology, not colloquial or consumer-grade language (e.g., “oral medication” not “pill(s)”; “oral” / “administered orally” not “taken by mouth” / “given by mouth”; “injection” not “shot”; “adverse event” not “bad reaction”). This holds on EVERY surface, including the QRS lede — the stricter plain-language bar (see 2.7) does not license lay phrasing for route of administration. Direct quotes from sources are exempt. | 🟢 | Formal terminology (e.g., ‘myocardial infarction’, ‘intraocular pressure’); no colloquial terms |
3. Template Integrity
| # | Description | Result | Comments |
|---|---|---|---|
| 3.1 | The following labels and headings on the QRS are fixed and not modified: * Card and section headings: “Protocol”, “Time to effect”, “Benefits”, “Risk & Side Effects”, “Monitoring”, “Qualitative Assessment” * Gate headings: “Contraindications”, “Key Interactions” * Tier labels: “High”, “Medium”, “Low”, “Speculative” * Table column headers in Monitoring: “Marker”, “Target”, “Why” | 🟢 | All fixed headings, gate headings, tier labels and table headers unchanged |
| 3.2 | All “…” from the [qrs_template] are present in the the QRS. | 🟢 | All 34 template span names present (marker_#/qualitative_item_# expanded to 1-6) |
| 3.3 | Spans that are not addressed in a checklist item are left unchanged | 🟢 | Only addressed spans changed; benefits_medium hidden per 12.5 |
4. Formatting
| # | Description | Result | Comments |
|---|---|---|---|
| 4.1 | When the source ER section is empty, the QRS uses the ER’s own empty-state phrasing verbatim. Typical phrasings are “None documented in human trials to date” and “Not formally studied” | N/A | No source ER section mapped to the QRS is empty; empty Medium benefit tier handled under 12.5 |
| 4.2 | Where the ER presents a bulleted item as “Label: content”, the QRS uses the ER’s bold label verbatim as the cell or row label. | 🟢 | Protocol labels use ER bold labels verbatim (‘Standard protocol (Nosaka and Nakamura collaboration)’, ‘Home version’, ‘Muscle-growth variant’); qualitative labels verbatim |
| 4.3 | Labels are not paraphrased, abbreviated, or invented. | 🟢 | Labels not paraphrased or invented |
| 4.4 | The QRS DOES NOT use emoji indicators (no 🟩, 🟥, 🟨, etc.). Color and emphasis are conveyed through CSS and bold labels. | 🟢 | No emoji indicators |
| 4.5 | The QRS is designed to render on one A4 page. Any section that has more content in the ER than fits the per-section budget is condensed by the LLM, not extended onto a second page. | 🟢 | Sections condensed to single-line tier items and short gate entries; no content moved to extra pages |
5. Metadata
| # | Description | Result | Comments |
|---|---|---|---|
| 5.1 | The metadata is placed inside a single HTML comment that is the first element after “<!doctype html>” and before any other comment, head, or body content. | 🟢 | Metadata comment directly follows <!doctype html> (line 2) |
| 5.2 | Inside that HTML comment the YAML block is delimited by a line “—” opening and a line “—” closing. Text before the opening “—” is permitted but is not parsed as YAML. | 🟢 | YAML delimited by ‘—’ lines 3 and 12 |
| 5.3 | The metadata is not visible in any rendered view of the QRS and is not surfaced by any other element on the sheet. | 🟢 | Metadata inside HTML comment; not rendered |
| 5.4 | All frontmatter values are trimmed: no leading or trailing whitespace, no surrounding quotes unless the value contains a colon, bracket, or leading special character that requires YAML quoting. | 🟢 | Values trimmed; only duration quoted (contains colon) |
| 5.5 | The filename of the source ER is stated as “er_filename: [er_filename]” | 🟢 | er_filename: 3_second_maximal_contractions_2026-0926-1119_Opus_ER.md |
| 5.6 | Version of the QRS.md file used to create the document is stated as “qrs_prompt_version: [Version of QRS.md]” | 🟢 | qrs_prompt_version: 26.9.25 matches QRS.md |
| 5.7 | Creation date and time of the document is stated as “qrs_creation_date: [YYYY-MMDD-HHMM]” (e.g., 2026-0501-1430) | 🟢 | qrs_creation_date: 2026-0926-1625 |
| 5.8 | The nickname of the AI used to create the document is stated as “qrs_creator_ai_nickname: [qrs_creator_ai_nickname]” | 🟢 | qrs_creator_ai_nickname: Opus |
| 5.9 | The nickname of the AI is just a single word model name without version, etc. (e.g., Opus, Sonnet, Grok, Gemini, ChatGPT) | 🟢 | Single word ‘Opus’ |
| 5.10 | The full name of the AI used to create the document is stated as “qrs_creator_ai_fullname: [qrs_creator_ai_fullname]” | 🟢 | qrs_creator_ai_fullname: Opus 5.5 |
| 5.11 | The full name of the AI consists of the [qrs_creator_ai_nickname] and the model version number and no additional qualifier (e.g., Opus 4.6, Sonnet 3.2, Grok 4.5, Gemini 3.1, ChatGPT 5.4) | 🟢 | ‘Opus 5.5’ = nickname + version |
| 5.12 | The filename of the document is stated as “qrs_filename: [filename of this document]” | 🟢 | qrs_filename matches the file name |
| 5.13 | All frontmatter values are trimmed: no leading or trailing whitespace, no surrounding quotes unless the value contains a colon, bracket, or leading special character that requires YAML quoting. | 🟢 | Values trimmed; quoting only where required |
6. Page Title & Header
| # | Description | Result | Comments |
|---|---|---|---|
| 6.1 | [page_title] is set to the [canonical_topic] of the ER frontmatter followed by “ - Quick Reference Sheet” (e.g., “Intervention - Quick Reference Sheet”). The [canonical_topic] is HTML-entity-encoded as needed (e.g., & for &) |
🟢 | Title ‘3-Second Maximal Contractions for Health & Longevity - Quick Reference Sheet’ (line 21) |
| 6.2 | [header_topic] is set to the [canonical_topic] of the ER frontmatter, with HTML entities encoded as needed (e.g., & for &) |
🟢 | header_topic matches canonical_topic with & (line 416) |
| 6.3 | [header_subline_date] is set to [qrs_creation_date reformatted as MM/DD/YYYY] | 🟢 | 09/26/2026 from 2026-0926-1625 |
| 6.4 | [header_subline_model] is set to [qrs_creator_ai_fullname] | 🟢 | Opus 5.5 |
| 6.5 | No additional header content appears: no badge, version stamp, AKA / alternate names line, source-AI attribution, audit date, or QRS variant marker. | 🟢 | No extra header content |
7. At-A-Glance Section
| # | Description | Result | Comments |
|---|---|---|---|
| 7.1 | [at_a_glance] opens by saying what the intervention is — its kind (e.g., dietary supplement, prescription medication, peptide, plant, procedure, practice) — and what it is used for, in plain language, before any verdict on the evidence | 🟢 | Opens ‘a minimal strength-building exercise: one maximal effort, usually a slow, resisted weight lowering’ before any evidence verdict |
| 7.2 | [at_a_glance] is dense, execution-oriented summary of the ER Conclusion section |
🟢 | Dense summary of ER Conclusion (dose, add-on role, best-supported benefit, size limit, main risks, uncertainty) |
| 7.3 | [at_a_glance] is no longer than 70 words | 🟢 | 69 words |
| 7.4 | Every fact in [at_a_glance] is supported by a distinct passage in the ER. | 🟢 | Each fact maps to ER Conclusion lines 472-478 |
| 7.5 | It DOES NOT use acronyms or technical classifications that require specialist knowledge, uses plain-language terms instead | 🟢 | No acronyms or specialist terms (‘eccentric’ avoided; ‘resisted weight lowering’ used) |
| 7.6 | It DOES NOT cite specific trials (names, years, sample sizes, p-values) | 🟢 | No trials cited |
| 7.7 | It DOES NOT cite effect sizes, relative risks, or statistical results | 🟢 | No effect sizes or statistics |
8. Contraindications
| # | Description | Result | Comments |
|---|---|---|---|
| 8.1 | The section is derived from the ER Key Interactions & Contraindications section |
🟢 | Derived from ER ‘Populations who should avoid’ list in Key Interactions & Contraindications (ER lines 348-357) |
| 8.2 | [stop_items] represent the Contraindications from the ER | 🟢 | All 8 ER contraindications represented |
| 8.3 | Individual [stop_items] are formatted as <li></li> | 🟢 | Each item in <li></li> |
| 8.4 | Items are as concise as possible. No trailing explanations, no elaborations, no mechanistic rationale, no attributions, no citations, no study details. No content after an em-dash, en-dash, or hyphen-dash (e.g., “— dose reduction required”, “— reduced efficacy”) — these trailing clauses are stripped. Just the key fact. | 🟢 | Items concise; no trailing dash clauses or rationale |
| 8.5 | Parenthetical qualifiers from the ER bullet — time windows, severity classes, threshold values, clinical staging — ARE preserved as part of the item, kept as concise as possible (shortened or trimmed where needed to fit the one-page budget, but never dropped entirely). | 🟢 | Thresholds and windows preserved (180/110 mmHg, 4.5 cm, 3 months, class IV, 6 weeks, 6-8 weeks) |
| 8.6 | When the ER uses ranking notation inside parens (e.g., “>” for severity ordering) that depends on an explanatory phrase to interpret, normalize the items to a plain comma-separated list rather than carrying through the bare symbol. | 🟢 | No ranking notation used in ER or QRS |
| 8.7 | The section is left empty ONLY IF the ER’s Key Interactions & Contraindications section identifies no population, condition, or scenario for which the intervention should be avoided, deferred, or used only under specialist supervision. |
🟢 | Section populated; ER names populations to avoid |
| 8.8 | If the section is left empty, an HTML comment inside the [stop_items] span records the ER basis for the absence, naming or quoting the ER text relied on. E.g. | N/A | Section is not empty |
9. Key Interactions
| # | Description | Result | Comments |
|---|---|---|---|
| 9.1 | The section is derived from the ER Key Interactions & Contraindications section |
🟢 | Derived from ER Key Interactions & Contraindications (ER lines 323-346) |
| 9.2 | [caution_items] represent the Key Interactions from the ER, excluding any that are already listed as Contraindications | 🟢 | All 13 ER interactions represented; none duplicated from contraindications |
| 9.3 | Individual [caution_items] are formatted as <li></li> | 🟢 | Each item in <li></li> |
| 9.4 | Items are as concise as possible. No trailing explanations, no elaborations, no mechanistic rationale, no attributions, no citations, no study details. No content after an em-dash, en-dash, or hyphen-dash (e.g., “— dose reduction required”, “— reduced efficacy”) — these trailing clauses are stripped. Just the key fact. | 🟢 | Items reduced to name, example list and severity; no trailing clauses |
| 9.5 | Parenthetical qualifiers from the ER bullet — example drug lists, time windows, severity classes, threshold values, clinical staging — ARE preserved as part of the item, kept as concise as possible (shortened or trimmed where needed to fit the one-page budget, but never dropped entirely). | 🟢 | Example drug lists and dose qualifiers preserved (e.g., ‘vitamin C 1,000 mg, vitamin E 400 IU’) |
| 9.6 | When the ER uses ranking notation inside parens (e.g., “>” for severity ordering) that depends on an explanatory phrase to interpret, normalize the items to a plain comma-separated list rather than carrying through the bare symbol. | 🟢 | No ranking notation used |
| 9.7 | The section is left empty ONLY IF the ER’s Key Interactions & Contraindications section identifies no interaction, additive effect, or exposure that changes how the intervention is used. |
🟢 | Section populated; ER names interactions |
| 9.8 | If the section is left empty, an HTML comment inside the [caution_items] span records the ER basis for the absence, naming or quoting the ER text relied on. E.g. | N/A | Section is not empty |
10. Protocol
| # | Description | Result | Comments |
|---|---|---|---|
| 10.1 | The section is derived from the ER Protocol section |
🟢 | Derived from ER Therapeutic Protocol (ER lines 377-379) |
| 10.2 | The three sets of [action] items cover the three most important actionable implementation aspects from the ER Protocol section |
🟢 | Standard protocol, home version and muscle-growth variant are the three core protocol items |
| 10.3 | If less that three distinct actionable implementation aspects are mentioned in the ER the unused sets are left empty and made invisible, not filled with placeholder text or empty-state phrasing. | N/A | Three distinct actionable aspects exist in the ER |
| 10.4 | All used [action_#label], [action#value], [action#_sub] items are filled with meaningful content derived from the ER Protocol section. |
🟢 | All action label/value/sub fields filled from ER Protocol |
11. Time to Effect
| # | Description | Result | Comments |
|---|---|---|---|
| 11.1 | The three sets of [time] items cover the three most important time-to-effect aspects from the ER | 🟢 | Strength gain, damage protection, muscle size from ER Practical Considerations and Expected Benefits |
| 11.2 | The sets are picked and ordered by the magnitude of the related benefit | 🟢 | Ordered High (strength), High (damage protection, not central), Low (muscle size) |
| 11.3 | If less that three distinct time-to-effect aspects are mentioned in the ER the unused sets are left empty and made invisible, not filled with placeholder text or empty-state phrasing. | N/A | Three time-to-effect aspects exist in the ER |
| 11.4 | All used [time_#label], [time#value], [time#_sub] items are filled with meaningful content derived from the ER. | 🟢 | All time fields filled with ER-derived content |
| 11.5 | If the ER does not provide any information on time to effect, the section is removed completely from the Protocol Panel |
N/A | ER provides time-to-effect information |
12. Benefits
| # | Description | Result | Comments |
|---|---|---|---|
| 12.1 | The section is derived from the ER Expected Benefits section |
🟢 | Derived from ER Expected Benefits |
| 12.2 | Key variables are [benefits_high], [benefits_medium], [benefits_low], [benefits_speculative] | 🟢 | All four benefit spans used |
| 12.3 | Items are as concise as possible. No explanations, no elaborations, no effect sizes, no qualifiers, no attributions, no citations, no study details, no mechanistic explanations, etc. Just the key fact. | 🟢 | Items are headings only; no effect sizes or qualifiers |
| 12.4 | Parenthetical content — including effect sizes, sample notes, mechanistic hints, and example studies — is stripped, NOT preserved. | 🟢 | No parenthetical content |
| 12.5 | If no items of a specific sub-section (high, medium, low, speculative) are present the respective is set to “display=none”, not filled with “None documented in human trials to date” or similar empty-state phrasing. | 🟢 | benefits_medium set to display: none with no empty-state text (line 523) |
13. Risks
| # | Description | Result | Comments |
|---|---|---|---|
| 13.1 | The section is derived from the ER Potential Risks & Side Effects section |
🟢 | Derived from ER Potential Risks & Side Effects |
| 13.2 | Key variables are [risks_high], [risks_medium], [risks_low], [risks_speculative] | 🟢 | All four risk spans used |
| 13.3 | Items are as concise as possible. No explanations, no elaborations, no effect sizes, no qualifiers, no attributions, no citations, no study details, no mechanistic explanations, etc. Just the key fact. | 🟢 | Items are headings only; no frequencies or qualifiers |
| 13.4 | Parenthetical content — including frequencies, severity grades, sample notes, mechanistic hints, and example studies — is stripped, NOT preserved. | 🟢 | No parenthetical content |
| 13.5 | If no items of a specific sub-section (high, medium, low, speculative) are present the respective is set to “display=none”, not filled with “None documented in human trials to date” or similar empty-state phrasing. | N/A | All four risk tiers have items |
14. Monitoring
| # | Description | Result | Comments |
|---|---|---|---|
| 14.1 | The section is derived from the ER Monitoring section |
🟢 | Derived from ER Monitoring Protocol & Defining Success |
| 14.2 | All measurable/quantifiable biomarkers from the Monitoring section are listed |
🟢 | All 6 ER table biomarkers listed |
| 14.3 | [monitoring_cadence] is populated with the monitoring cadence/frequency derived from the ER Monitoring section. It is not left with placeholder text or empty. |
🟢 | Cadence populated from ER monitoring text (baseline, 4 weeks, 3 months, 3-6 months, CK if symptomatic) |
15. Qualitative Assessment
| # | Description | Result | Comments |
|---|---|---|---|
| 15.1 | The section is derived from the ER Monitoring section |
🟢 | Derived from ER Monitoring qualitative markers |
| 15.2 | All subjective/qualitative biomarkers from the Monitoring section are listed |
🟢 | All 6 ER qualitative markers listed verbatim |
Issues 26/09/2026 16:43
Pass rate 100.00%. No issues found.
Issues 26/09/2026 16:39
- 1.1 / 7.4 — Main risks narrowed to one: The at-a-glance (QRS line 432) says “The main risk is a brief blood-pressure surge, especially with breath-holding”, but the ER Conclusion (ER line 476) names plural main risks: blood-pressure and eye-pressure rise with breath-holding, and soreness when many efforts are done at once.
- 2.7 — Unexplained term “isometric”: time_2_sub (QRS line 499) reads “Two brief maximal isometric contractions”; “isometric” is specialist jargon with a plain-language equivalent (“static”) given in the ER.
Fixes 26/09/2026 16:39
- 1.1 / 7.4 — Main risks narrowed to one: Replaced “The main risk is a brief blood-pressure surge, especially with breath-holding” with “Main risks: blood-pressure and eye-pressure surges, especially with breath-holding, and soreness from many efforts”, matching the ER Conclusion; tightened other wording to keep the at-a-glance at 69 words.
- 2.7 — Unexplained term “isometric”: Changed time_2_sub from “Two brief maximal isometric contractions” to “Two brief maximal static contractions”.
Issues 26/09/2026 16:33
- 12.3 — Mechanistic explanations in benefits: The Low tier (line 527) lists “lower mortality risk through greater strength” and the Speculative tier (line 530) lists “Fewer falls through stronger eccentric braking”; the “through …” clauses are mechanistic explanations, not the key fact.
Fixes 26/09/2026 16:33
- 12.3 — Mechanistic explanations removed: Shortened Low-tier “lower mortality risk through greater strength” to “lower mortality risk” and Speculative-tier “Fewer falls through stronger eccentric braking” to “Fewer falls”.
Issues 26/09/2026 16:30
- 2.13 — Audience framing missing: The ER Conclusion (ER line 472) positions the intervention for health-focused adults as “an add-on that costs seconds, not a replacement for fuller strength work”; the QRS at_a_glance (line 432) omits this framing and nowhere conveys it.
Fixes 26/09/2026 16:30
- 2.13 — Audience framing added: Added the ER Conclusion’s audience framing (“an add-on costing seconds, not a replacement for fuller strength work”) to at_a_glance, tightening other wording to stay at 70 words.
Issues 26/09/2026 16:28
- 1.2 — Cautious target phrasing dropped: Monitoring marker_4_target (line 645) reads “Gain of 10% or more from own baseline at 4 weeks”, omitting the ER’s leading “No established target;” and presenting an individual benchmark as an established target.
Fixes 26/09/2026 16:28
- 1.2 — Cautious target phrasing restored: Changed marker_4_target from “Gain of 10% or more from own baseline at 4 weeks” to “No established target; gain of 10% or more from own baseline at 4 weeks”, matching the ER table cell.