Audit: QRS - Fasted Training for Health & Longevity

Audit conducted on 29/09/2026 16:04 using AI4L / Opus 5.5

Iterations

Summary

Items	Count
Total	94
Passed	85
Failed	0
N/A	9
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

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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 protocol, time-to-effect, benefit, risk, gate, marker and cadence content traces to ER Protocol, Practical Considerations, Benefits, Risks, Key Interactions & Contraindications and Monitoring sections.
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.	🟢	At-a-glance keeps “proposed”, “remain mixed”, “long-term value uncertain”; no cautious ER wording is dropped in a way that changes meaning.
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”).	🟢	Contraindications (e.g., Pregnancy) kept as avoid-items; benefit/risk tiers match ER tiers.
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.	🟢	Contraindications come from “Populations who should avoid”; Key Interactions from the interaction bullets; risks from the Risks section.
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.	🟢	None appear in the QRS.
1.6	The QRS does not introduce new attributions.	🟢	No attributions present.

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.	🟢	Measured, conditional framing mirrors the ER Conclusion.
2.2	The tone of the QRS is simultaneously expert, accessible, objective, and data-driven, but also empowering and encouraging	🟢
2.3	The QRS reads as a trusted, knowledgeable guide rather than a prescriptive doctor	🟢
2.4	The QRS avoids language that implies medical or clinical advice	🟢
2.5	The QRS “presents information” instead of “providing guidance”, “recommending”, or “advising”	🟢
2.6	The QRS never addresses “the reader” directly — it presents evidence, not guidance	🟢	No second-person address found.
2.7	The QRS is written in plain language, avoiding unnecessary medical jargon	🟢	Technical terms are limited to ER-verbatim marker names and drug classes.
2.8	Information is presented in a concise and very compact manner	🟢
2.9	It DOES NOT address the reader directly	🟢
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.	🟢
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.	🟢
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.	🟢
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.	🟢
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.	🟢	No colloquial route or event terms; “syncope (fainting)” and “amenorrhea” use formal 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 labels match the template.
3.2	All “…” from the [qrs_template] are present in the the QRS.	🟢	Span diff against template: all present; marker_# and qualitative_item_# expanded to 1–7.
3.3	Spans that are not addressed in a checklist item are left unchanged	🟢	Non-variable markup identical to template; only risks_medium gained display:none per 13.5.

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 ER section feeding a visible QRS area is empty; the empty Medium risk tier is governed by 13.5 (hidden).
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.	🟢	“Standard fasted session”, “Frequency”, “Periodized “fuel for the work required”” and interaction labels are verbatim.
4.3	Labels are not paraphrased, abbreviated, or invented.	🟢
4.4	The QRS DOES NOT use emoji indicators (no 🟩, 🟥, 🟨, etc.). Color and emphasis are conveyed through CSS and bold labels.	🟢
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.	🟢	Gate and interaction items are condensed to key facts.

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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.	🟢	Lines 2–14.
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.	🟢
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.	🟢
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.	🟢	Only duration: "00:02" is quoted (contains colon).
5.5	The filename of the source ER is stated as “er_filename: [er_filename]”	🟢
5.6	Version of the QRS.md file used to create the document is stated as “qrs_prompt_version: [Version of QRS.md]”	🟢	26.9.29 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)	🟢	2026-0929-1546.
5.8	The nickname of the AI used to create the document is stated as “qrs_creator_ai_nickname: [qrs_creator_ai_nickname]”	🟢
5.9	The nickname of the AI is just a single word model name without version, etc. (e.g., Opus, Sonnet, Grok, Gemini, ChatGPT)	🟢	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]”	🟢
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.
5.12	The filename of the document is stated as “qrs_filename: [filename of this document]”	🟢
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.	🟢

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 &)	🟢
6.2	[header_topic] is set to the [canonical_topic] of the ER frontmatter, with HTML entities encoded as needed (e.g., & for &)	🟢
6.3	[header_subline_date] is set to [qrs_creation_date reformatted as MM/DD/YYYY]	🟢	09/29/2026.
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.	🟢

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	🟢	“a free scheduling practice … proposed to aid metabolic health”.
7.2	[at_a_glance] is dense, execution-oriented summary of the ER Conclusion section	🟢
7.3	[at_a_glance] is no longer than 70 words	🟢	70 words (script count).
7.4	Every fact in [at_a_glance] is supported by a distinct passage in the ER.	🟢	Motivation, Mechanism and Conclusion passages.
7.5	It DOES NOT use acronyms or technical classifications that require specialist knowledge, uses plain-language terms instead	🟢
7.6	It DOES NOT cite specific trials (names, years, sample sizes, p-values)	🟢
7.7	It DOES NOT cite effect sizes, relative risks, or statistical results	🟢

8. Contraindications

#	Description	Result	Comments
8.1	The section is derived from the ER Key Interactions & Contraindications section	🟢
8.2	[stop_items] represent the Contraindications from the ER	🟢	All 9 “Populations who should avoid” items present.
8.3	Individual [stop_items] are formatted as <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.	🟢	Pregnancy rationale stripped.
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).	🟢	3-month windows, 1.5 mmol/L, 60 min, 18.5 kg/m², 60–90 min preserved.
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.	N/A	No ranking notation in ER.
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, as ER lists populations.
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 not empty.

9. Key Interactions

#	Description	Result	Comments
9.1	The section is derived from the ER Key Interactions & Contraindications section	🟢
9.2	[caution_items] represent the Key Interactions from the ER, excluding any that are already listed as Contraindications	🟢	All 13 ER interaction bullets represented.
9.3	Individual [caution_items] are formatted as <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.	🟢
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 preserved for every class.
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.	N/A	No ranking notation in ER.
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.
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 not empty.

10. Protocol

#	Description	Result	Comments
10.1	The section is derived from the ER Protocol section	🟢	Therapeutic Protocol bullets.
10.2	The three sets of [action] items cover the three most important actionable implementation aspects from the ER Protocol section	🟢	Standard session, frequency, periodization.
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	ER provides more than three aspects.
10.4	All used [action_#label], [action#value], [action#_sub] items are filled with meaningful content derived from the ER Protocol section.	🟢

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	🟢
11.2	The sets are picked and ordered by the magnitude of the related benefit	🟢	Type 1 diabetes glucose (High), insulin sensitivity (Medium), fat use (Speculative).
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 aspects available.
11.4	All used [time_#label], [time#value], [time#_sub] items are filled with meaningful content derived from the ER.	🟢
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	🟢
12.2	Key variables are [benefits_high], [benefits_medium], [benefits_low], [benefits_speculative]	🟢
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.	🟢
12.4	Parenthetical content — including effect sizes, sample notes, mechanistic hints, and example studies — is stripped, NOT preserved.	🟢
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.	N/A	All four benefit tiers have items.

13. Risks

#	Description	Result	Comments
13.1	The section is derived from the ER Potential Risks & Side Effects section	🟢
13.2	Key variables are [risks_high], [risks_medium], [risks_low], [risks_speculative]	🟢
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.	🟢
13.4	Parenthetical content — including frequencies, severity grades, sample notes, mechanistic hints, and example studies — is stripped, NOT preserved.	🟢
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.	🟢	risks_medium hidden with display: none (ER: “No risk reaches Medium”).

14. Monitoring

#	Description	Result	Comments
14.1	The section is derived from the ER Monitoring section	🟢
14.2	All measurable/quantifiable biomarkers from the Monitoring section are listed	🟢	All 7 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.	🟢

15. Qualitative Assessment

#	Description	Result	Comments
15.1	The section is derived from the ER Monitoring section	🟢
15.2	All subjective/qualitative biomarkers from the Monitoring section are listed	🟢	All 7 qualitative markers listed verbatim.

Issues 29/09/2026 16:04

Pass rate 100.00%. No issues found.

Issues 29/09/2026 15:59

1. 2.7 — Unexpanded jargon in gates: “Hypoglycemia unawareness” (line 542) and “BCAAs, EAAs” (line 569) appear without the plain-language glosses the ER provides (“no warning symptoms of low glucose”; “branched-chain amino acids; essential amino acids”).

Fixes 29/09/2026 15:59

1. 2.7 — Plain-language glosses added: Changed “Hypoglycemia unawareness” to “Hypoglycemia unawareness (no warning symptoms of low glucose)” and “Amino acid supplements (BCAAs, EAAs)” to “Amino acid supplements (branched-chain and essential amino acids)”, using the ER’s own glosses.

Issues 29/09/2026 15:56

1. 4.2 — Other interventions label dropped: The last Key Interactions item (line 570) lists “Time-restricted eating, ketogenic diets, prolonged fasts, post-session sauna, evening alcohol in insulin users” without the ER bold label “Other interventions”.
2. 4.3 — Ketone marker label paraphrased: marker_7_name (line 677) reads “Blood ketones (type 1 diabetes or SGLT2 use)” instead of the ER biomarker label “Blood ketones (beta-hydroxybutyrate)”; the population qualifier belongs in the target, as in the ER.

Fixes 29/09/2026 15:56

1. 4.2 / 4.3 — Other interventions label restored: Changed the last Key Interactions item from “Time-restricted eating, ketogenic diets, …” to “Other interventions (time-restricted eating, ketogenic diets, prolonged fasts, post-session sauna, evening alcohol in insulin users)”.
2. 4.3 — Ketone marker label restored: Changed marker_7_name to the ER label “Blood ketones (beta-hydroxybutyrate)” and moved the population qualifier into marker_7_target (“Below 0.6 mmol/L before exercise in type 1 diabetes or SGLT2 use”).

Issues 29/09/2026 15:53

1. 7.2 — Lede omits main costs: The At a Glance text (line 433) summarizes benefits and the overall verdict but leaves out the ER Conclusion’s main practical costs (long or very hard sessions go worse without food; hunger is stronger).
2. 2.15 — Colloquial glucose wording: The At a Glance text (line 433) says “blood sugar lows” and “highs” rather than formal terms such as “low blood glucose” and “high blood glucose”.

Fixes 29/09/2026 15:53

1. 7.2 — Added main practical costs: At a Glance now states that long or hard sessions go worse without food and that hunger is stronger, drawn from the ER Conclusion, while staying at 70 words.
2. 2.15 — Formal glucose wording: Replaced “blood sugar lows … highs afterward” with “low blood glucose … high blood glucose afterward” in At a Glance.

Issues 29/09/2026 15:51

1. 1.2 — Cautious phrasing dropped: marker_5_target (line 658) reads “Stable or rising lean mass vs own baseline”, omitting the ER’s cautious “No established target” from the Monitoring table Lean and fat mass row.

Fixes 29/09/2026 15:51

1. 1.2 — Cautious phrasing restored: Changed marker_5_target from “Stable or rising lean mass vs own baseline” to “No established target; stable or rising lean mass vs own baseline”, matching the ER Monitoring table wording.

Issues 29/09/2026 15:47

1. 2.5 — Imperative protocol value advises: [action_3_value] (line 469) reads “Fast easy sessions, fuel hard ones”, an imperative instruction rather than the ER’s descriptive “fasting only easy sessions and fueling hard ones”.
2. 11.4 — Time-to-effect sub mismatched: [time_3_sub] (line 511) describes body-composition results over 4–12 weeks under the “Fat use” / “First session” set, instead of the ER’s “Fat-use changes occur in the first session”.

Fixes 29/09/2026 15:47

1. 2.5 — Imperative protocol value rephrased: Changed [action_3_value] from “Fast easy sessions, fuel hard ones” to the descriptive “Easy sessions fasted, hard ones fueled”, matching the ER Cycling wording.
2. 11.4 — Time-to-effect sub corrected: Replaced [time_3_sub] “Body-composition differences were not seen over 4–12 weeks of aerobic training” with the ER’s “Fat-use changes occur in the first session”.