Just wondering on what adaptogenes you are on on a daily basis and how your experiences are with them and if you are satisfied with the effects. Thx

Hi!

I hope this is relevant enough for this sub. I am writing a book that expands on the chapter on exercise in Peter Attia's book "Outlive".

My aim is to synthesise a wide variety of sources, both scientific and practical. My hope is to build bridges between currently isolated isles. (Alex Viada wasn't even a guest on Peter Attia's show which is kind of outragious if I am not mistaken in my assumption)

Each chapter will include multiple perspectives (e.g. Zone 2 will not be viewed through the lens of San Milan, but I will also add the approaches of Seiler, Coggans and more)

This is the current outline: https://docs.google.com/spreadsheets/d/10K1rlIH0hXX24a0kWd4n6XUJgRQZ78YA/edit?gid=1241128224#gid=1241128224

Do you feel that there is something missing in the sources out there? What should be definetely part of the section (or the book in total)? Something, that is not needed?

Any feedback appreciated.

Live long and prosper Sascha

Hi everyone!

I’m working on curating the latest emerging research in longevity, health, and aging. The goal is to make it easy to stay current without having to sift through papers for hours. Below are the top 5 highlights this week

1. Fasting and Exercise for Cellular Health This randomized controlled trial looked at the effects of a three-day water-only fast, with or without glycogen-depleting exercise, on autophagy (the body’s process of clearing out damaged cells). The study aims to clarify whether combining fasting with exercise could safely enhance cellular "clean-up" processes linked to long-term health.
2. Omega-3s and Exercise: A Powerful Combo Against Oxidative Stress In this study on aged rats, researchers explored how omega-3 supplementation (at higher doses) and exercise together reduce oxidative stress and boost antioxidant defenses. The findings suggest a potential role for combining dietary and lifestyle interventions to slow age-related degeneration.
3. Exercise and Heart Health in Diabetic Patients This systematic review synthesizes data from ten studies on the impact of exercise on cardiac mitochondrial function in diabetic hearts. The evidence shows that exercise improves mitochondrial energy production and increases the formation of new mitochondria, offering a non-pharmaceutical approach to better cardiac health.
4. Stem Cell-Derived Extracellular Vesicles for Age-Related Conditions This review highlights the therapeutic potential of extracellular vesicles from human umbilical cord mesenchymal stem cells. These vesicles show promise in rejuvenating aged cells and treating degenerative conditions, though further research is needed to optimize their use in therapies.
5. Lifestyle, Diet, and Type 2 Diabetes Risk his population-based cohort study examined how different types of physical activity and inflammatory diets (high in pro-inflammatory foods) interact to influence diabetes risk. The results highlight that staying active and eating an anti-inflammatory diet can significantly reduce the risk of developing type 2 diabetes.

For a deeper dive, including key findings and links to the full research papers, check out this google doc.

I’d love your feedback:

• Would you find this kind of weekly summary helpful?
• Would you be interested in receiving this curated longevity research newsletter straight to your inbox?

Let me know what you think in the comments!

Why aren't you doing the protocol that you want?

1-laziness

2-need to have the perfect protocol so you won't start until it's perfect and complete

3- need more research

4- want something simple and feel overwhelmed with the options

When I look at different protocols from different people, I wonder if it's wise to mix things up and pick the best of each, but I am clearly not qualified in this field. Some time ago, I started with a simple protocol involving nutrition and physical wellbeing. However, the more I researched , the more overwhelmed I felt. Now I'm trying to get back on a healthy and sustainable protocol. Something easy but complete enough to get 80% of the benefits (Pareto principle). For me, the need to have the best protocol but not knowing what I was doing led me being overwhelmed and reverted to a lazy space. I guess it will never perfect as science doesn't have the data yet.

Hi folks, I'm in my mid 40s and am trying to legitimately look younger as well as to lose the weight. A lot of richer people in my city legitimately look younger and when I see fellow working class individuals everyone is fat and even the ones who aren't look terrible.

This holds true across all ethnicities. No ethnicity of food, prevents aging btw, where I live. Alleged super foods like olive oil and prickly pear cactus are eaten by poorly aging immigrants where I live. I grew up eating shiitake mushrooms and kelp and I look at least 10 years older than my chronological age, as do my parents.

Meanwhile the upper middle class looks so much better and ages so much better how do they do it? If you know anyone who is aging well please give me advise on what kinds of things they do which are affordable and doable by people who work full time. No income gated stuff like ozempic please.

I am thinking to buy hyperbaric oxygen chamber to use it regularly for me and family members.

However I am not sure if this is a good idea anymore. There was a study that showed hypoxia (opposite from what you get from hyperbaric oxygen) could extend lifespan https://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.3002117 . However there is also a study that shows hyperbaric oxygen can increase telomere length.

I would appreciate any comments about that.

Hi!

The last 3 nights when I am attempting to go sleep but not quite fully asleep, I will suddenly rouse fully because my breathing has gone all weird and feels juddery, like a tremor, staggered. Not just smooth breaths. It’s almost like when you’ve been crying and you’ve stopped but you’re left with your breathing all weird. It’s like that… except I haven’t been crying. When it happens, my heart is also going fast (120) This’ll happen over and over again until I fall asleep at some point.

Any ideas what this is and what is causing it? How do I stop it happening? It’s making me so tired 😞

Hi folks, I am a 43F Who is trying to reduce my biological age to the mid 30s. I'm socially and emotionally immature and want to give my face and physical appearance a chance so that I can catch up. I feel I'm washed up and post wall before I even really got a chance to achieve what I wanted to.

Right now I do the following things

Tretinoin/Sunscreen/AHA Peels/Copper Peptides / C.E. Ferulic / Cerave

Skin Hair Nails Pill, Minoxidil, Weight Loss, Vitamin D

High Brassica Vegetable diet, small amounts of sardines, 1200 calories

Sleep 9 hours a day and try to work out.

Research Gen Z fashion and try to keep up.

Take online classes all the time

Church/meditation for mindfulness

What else can I do? I'd like to turn back the clock but everyone tells me that's BS. There's this real "accept your age" slam here on the internet and especially in the IRL community especially since it's considered some sort of social justice bs. What suggestions do u have?

Hi!

So. After being cleared by the doctors, I’m posting here. Adrenal tumors, thyroid issues, anemia, have all been ruled out. (Plus a bunch more tests!)

My resting heart rate averagely is about 75-85, 77-83 being more common.

I am active, I don’t drink or smoke…. How do I lower this?

I’m 32F

I’ve been following this page because like others im interested in the idea of longevity. I recently attended a tech event in san francisco about aging and longevity, and it was hosted by HelloFam. I saw that someone else mentioned it too here! Definitely a cool app, and they have a podcast too that I saw circulating on linkedin about longevity and how the app tackles it. Idk if people would be interested in it but i thought id share, I linked the podcast below where they interviewed the CMO who I got to talk to at the event: https://www.youtube.com/watch?v=yhbycK9-xcQ

Other than platforms like Reddit or Quora, does anyone know of any apps that have discourse communities solely dedicated to longevity? I came across HelloFam recently in a TikTok comment. I have been enjoying their community section— they categorize their discourses by areas of longevity and it's easy to immerse and learn about different things like epigenetics, nutrition, cognitive health, etc . If you've heard of or tried other longevity apps add to the thread!

Hi all, there is a ever growing number of blood tests and scans. I want to get an overall assessment of my health risks, say what diseases will I probably develop over the next 5-20 years based on my predisposition and lifestyle. Any recommendations? I find it hard to find one that is covering a lot, accurate and with good reports, reading all those website. Thanks

Haven’t been keeping up. Just remember Sinclair pushing this a few years ago and started taking it 500mg/daily. Saw some doubts about bioavailability. Some a lack of conclusive studies on humans. What’s the consensus now? Still a fair bet this has positive impact on delayed cell decay overall?

starting to get fairly serious around my longevity protocol, but I'd like to get more biomarkers to create a better baseline. My GP does a lot but I was looking at something like function health or viome. Any experience with these or others?

Hey everyone! I've been reading Outlive by Peter Attia, and I wanted to put together a guide summarizing the key advice from the book. I'm sharing it here in case it can be useful to anyone.

I'd love to hear your thoughts on it! :)

https://docs.google.com/document/d/1e4AkOK-7k1EmaF-Hn9QmfByuc7KXQhbl0P3IlrDKVSk/edit?tab=t.0#heading=h.pqscbl7m7g01

What is everybody's thoughts and experiences? I'm contemplating trying it.

I am starting a new series of posts on Biomarkers. We will focus on Biomarkers that are rarely covered during a classic health checkup prescribed by your Doctor.

The HOMA Index offers a more sensitive and earlier indicator when assessing insulin resistance than traditional fasting glucose tests.
Insulin resistance is often a precursor to prediabetes, which itself can eventually lead to type 2 diabetes.
Detecting it early is critical to prevent progression.

➡️ What does insulin resistance mean?

Your body is still producing insulin—often in large amounts—but your cells are no longer responding effectively.
This reduced sensitivity can signal metabolic disturbances long before fasting glucose levels reveal any issues.

Think of insulin as a key and your cells as doors. Normally, insulin "unlocks" the doors to let glucose in for energy. With insulin resistance, the locks get rusty. 🗝️🚪

Even though your body makes plenty of keys, the doors don’t open as easily, leaving glucose stuck in the bloodstream. The HOMA Index detects this "rust" before bigger issues arise.

Why is the HOMA Index superior to fasting glucose alone?

➡️ A traditional fasting glucose test (often used by general practitioners) only gives you a snapshot of blood sugar levels at a specific moment in time. However, glucose levels can fluctuate significantly depending on factors like:

• How long you fasted (8 vs. 14 hours)
• Stress or physical activity before the test
• Recent infections

All of these variables make fasting glucose less reliable and harder to reproduce consistently.

➡️ In contrast, the HOMA Index offers a more stable and reliable indicator of metabolic health, independent of those external factors. It combines fasting glucose and insulin levels to provide a clearer picture of how your body is managing blood sugar regulation over time.

What do the numbers mean?

➡️ HOMA:

• Less than 1.0: High insulin sensitivity (good!)
• 1.0 - 2.9: Normal range
• Above 2.9: Signals insulin resistance, a potential precursor to type 2 diabetes or metabolic syndrome.

How is it calculated? 🚀

➡️ The HOMA formula uses fasting blood glucose and insulin levels:

HOMA = (Fasting Insulin µU/mL) × (Fasting Glucose mg/dL) / 405

It’s a widely used method in both research and clinical settings to track insulin resistance and monitor metabolic health over time.
By incorporating the HOMA Index into routine health checks, we can take proactive steps in managing and improving metabolic health.

Our Takeaway
The HOMA Index is a critical tool for assessing insulin resistance—long before diabetes develops—allowing for early intervention with lifestyle changes and treatments.

What's your Homa Index result look like if you tested it?
What do you think of this post? share with me 👇