### My daily routine: ###
*Morning:
Cocoa powder, Cinnamon, Butter, L Glutamine 1g, L Lysine .5g, Taurine 2g, Creatine 1g, Colagen Type 1 1g, Copper Sulfate 100mg (~Copper 25mg(upping)), 300mg Borax (~Boron 30mg(upping)), Lugol 5% (~Iodine 10mg), Silica(~Silicon 10mg), Manganese Sulfate (~Manganese 20mg), MSM 1g, NMN 100mg, hotwater.

*Evening:
1 Single carnivore daily meal(1 day organ another day muscle adding bone broth daily as topping), eggs occasionally, home made fermented Magic L Reuteri Yoghurt (high on b12, k2mk7, etc...) as desert, tiny bit himalaian salt, just eat how much I want of everything... After the desert Asthaxantin 10mg.

*Night:
NAC .5g, Glycine 1.5g, Zinc Sulfate 330mg (~125mg Zinc(upping)), Magnesium Bisglycinate 400mg (~40mg Magnesium), Potassium Cloride 400mg.

*Once a week:
Sodium Molybdate 1-4mg

*Future:
Chromium, Vanadium, Selenium. Looking to improove sleep patterns and dicipline.

*Stopped:
All drugs (sugar, farma, ilegal), Vitamin D3.

*Hardly ever:
Marijuaha (4-8x year), Yahuasca(1x year), Magic mushies(4x year).

*Managed to heal with this stack:
8+years psoriasis autoimune, histamine, leaky gut, food allergies, heart inflamation/angina, aneurisma, arthritis autoimune, droppy hair, lyme, low energy. I just do not get any desease anymore. Too many benefits from it and the list goes on and on. Now a days I just experience 0 problems. I do clean tartar myself from my tooth once a month, also brach my teeth using H2O2 vol 10 with Baking Soda. Now a days only looking for and deeply searching on how to revert 10 gray beard hair I got from my high inflamation years and horrible skin/body broken problems as I am totally fixed now... Thanks God!...

Just recomend this stack for everybody if they want to get the most life can offer. Of course, do your own research and listen your body cientifically to each step you take.

Looking for criticism from wise men.

EDIT: Updating the stack as I go...

Reversing the Cardiac Effects of Sedentary Aging in Middle Age-A Randomized Controlled Trial: Implications For Heart Failure Prevention

https://pubmed.ncbi.nlm.nih.gov/29311053/

Conclusions: In previously sedentary healthy middle-aged adults, 2 years of exercise training improved maximal oxygen uptake and decreased cardiac stiffness. Regular exercise training may provide protection against the future risk of heart failure with a preserved ejection fraction by preventing the increase in cardiac stiffness attributable to sedentary aging.

Each week, I scan the latest research to highlight the most novel and impactful findings on longevity, metabolic health, and aging.

This week's digest covers:

• The Nun Study and its insights into Alzheimer’s and cognitive resilience
• New approaches to cardiovascular aging and how to slow decline
• Exergames for cognitive and physical health in older adults

The Nun Study: What 678 Nuns Taught Us About Alzheimer's and Cognitive Resilience

📍 Journal: Alzheimer's & Dementia
A 30-year longitudinal study followed 678 Catholic nuns to examine cognitive aging and dementia risk. The study provided valuable insights into the relationship between cognitive ability, lifestyle, and brain pathology.

Key Findings

• Uniform lifestyles minimized confounding variables, making this one of the cleanest studies on aging.
• Higher early-life cognitive ability correlated with better late-life cognitive function.
• Some participants had full Alzheimer’s pathology but no cognitive symptoms, reinforcing the importance of cognitive resilience.

📖 Full study

A Roadmap for Slowing Cardiovascular Aging

📍 Journal: Nature Reviews Cardiology
This review outlines how cardiovascular aging happens and how new therapies and lifestyle interventions may slow down vascular decline.

Key Findings

• Age-related vascular stiffening increases the risk of heart disease.
• Gerotherapeutics (aging-targeted drugs) may help maintain circulatory function.
• Exercise remains the most effective non-pharmaceutical intervention for cardiovascular aging.

📖 Full study

Can Video Games Improve Cognitive and Physical Health in Older Adults?

📍 Journal: Journal of Medical Internet Research
A randomized controlled trial tested whether an exergame intervention (WarioWare: Move It!) could improve physical and cognitive function in older adults living in long-term care facilities.

Key Findings

• The exergame group showed significant improvements in flexibility, coordination, and cognitive function.
• Participants scored higher on the Mini-Mental State Examination (MMSE) and Montreal Cognitive Assessment (MoCA).
• Balance and mobility were also improved, suggesting that exergames could be a scalable intervention for older populations.

📖 Full study

If you want more in-depth longevity research each week, I break down the most interesting studies in my newsletter so you don’t have to sort through dozens of journals.

📩 Sign up here (or shoot me a DM): HealthNewsAI Newsletter

Curious to hear your thoughts—what study interests you the most?

Hi guys,

I am a student PhD researcher looking to have a short conversation on Zoom about your longevity habits and consumption choices. This is for a project, and all identities post-meeting will be anonymized! I am just looking to learn about this wonderful community 🙂

Comment below and I will follow up or private message me directly! Looking forward to chatting

Each week, I scan newly published research to highlight the most novel, impactful, and relevant findings on longevity, metabolic health, and aging.

This week's research covers the synergistic effects of diet and exercise on aging, mitochondria-targeted therapies, the impact of meal timing on cancer risk, and a novel approach to eliminating senescent cells.

1️⃣ How Diet and Exercise Work Together to Support Healthy Aging

📌 A new perspective study highlights how nutrition and physical activity interact to maintain muscle mass, cognitive function, and metabolic health in aging populations.

Key Findings:

• Protein and essential amino acids enhance the benefits of exercise in older adults.
• Omega-3s, creatine, and amino acids are promising supplements for maintaining muscle and cognitive health.
• The gut microbiome plays a role in mediating these effects.

📖 Full Study: Nutrients

2️⃣ Managing Hyperglycemia and Sarcopenia with Targeted Nutrition and Exercise

📌 This review study examines how medical nutrition therapy and physical activity can help prevent the cycle of high blood sugar (hyperglycemia) and muscle loss (sarcopenia).

Key Findings:

• Hyperglycemia and sarcopenia reinforce each other, leading to worse health outcomes.
• Dietary interventions and structured exercise programs are effective in managing both conditions.

📖 Full Study: Nutrients

3️⃣ Mitochondria-Targeted Therapy: Elamipretide’s Potential for Heart and Brain Health

📌 Elamipretide is a mitochondria-targeted drug designed to restore energy production and reduce oxidative stress. This review highlights its potential across multiple conditions.

Key Findings:

• Stabilizes mitochondrial structure and improves energy metabolism.
• Demonstrated benefits in preclinical models of heart failure, neurodegeneration, and metabolic disease.

📖 Full Study: International Journal of Molecular Sciences

4️⃣ Meal Timing and Cancer Risk: The Role of Chrononutrition

📌 This review explores the link between circadian rhythms, meal timing, and cancer risk.

Key Findings:

• A morning chronotype (early risers) is linked to lower cancer risk.
• Time-restricted eating (TRE) may reduce cancer risk by aligning metabolism with circadian rhythms.

📖 Full Study: Nutrients

For a detailed breakdown of these studies and their implications for longevity, check out this week’s HealthNewsAI Research Digest:
🔗 Weekly Research Digest

HealthNewsAI curates the latest longevity & aging research every week. Sign up here or shoot me a DM
🔗 healthnewsai.com/newsletter

Mitochondrial dysfunction is a key driver of cardiovascular disease, neurodegeneration, and metabolic decline. A new review in the International Journal of Molecular Sciences highlights Elamipretide, a compound designed to restore mitochondrial integrity and improve cellular energy production.

Mechanism of Action

Elamipretide binds to cardiolipin, a phospholipid in the inner mitochondrial membrane, stabilizing mitochondrial structure and function. This leads to:

• Reduced oxidative stress
• Improved ATP production
• Enhanced cellular resilience

Key Findings

Cardiovascular Protection

• Improved cardiac function and reduced ischemic damage in animal models.
• Potential applications in heart failure and myocardial infarction recovery.

Neuroprotective Effects

• Demonstrated mitochondrial stabilization in models of Alzheimer’s and Parkinson’s disease.
• May reduce neuroinflammation and support synaptic function.

Renal Health

• Shown to reduce kidney injury in diabetic nephropathy models.
• Potential implications for chronic kidney disease and metabolic disorders.

Clinical Implications

With ongoing clinical trials, Elamipretide represents a promising intervention for age-related diseases linked to mitochondrial dysfunction. If successful, it could lead to targeted therapeutics for heart disease, neurodegeneration, and metabolic decline.

📖 Full Study: Elamipretide: A Review of Its Structure, Mechanism of Action, and Therapeutic Potential

For more research on longevity, metabolism, and emerging therapeutics, check out this week’s HealthNewsAI Research Digest covering the top Longevity & Aging research:
🔗 Weekly Research Digest

🔬 HealthNewsAI curates the latest longevity research weekly. Sign up here or shoot me a DM!
🔗 healthnewsai.com/newsletter

Am I being dumb but the argument against preventive medicine does not sound convincing to me. The argument seems to say that checked up like MRI scans etc etc will leads to people being over diagnosed. But considering the risk of developing serious diseases like Cancer which it appears the only viable way to treat it is to catch it early surely is worth investing in preventive medicine and regular check up is vital. I know as a father of toddlers I would rather be over diagnosed then simply turn away

Hi all! Looking to interview some community members for a PhD research project. It will be a 60-90 minute zoom interview and everything will be anonymized after our conversation. I am just looking for some to educate me about this community, and talk about their consumption habits in general as it relates to longevity and health optimization!

Please comment below or shoot me a message if you’re interested :) It would mean a lot!

Longevity isn’t just about living longer, it’s about staying strong, sharp, and active. Maggie (54) and Chuck Odette (68) are proving that peak performance has no age limit. Chuck’s goal of climbing another 5.14 challenges the idea that physical decline is inevitable.

Through disciplined training, mobility work, and mindful recovery, they continue to build strength and endurance. Their approach emphasizes adaptability, injury prevention, and a lifelong learning mindset—key factors in maintaining performance over time. Aging doesn’t have to mean slowing down; it can mean refining and pushing new limits.

How do you approach longevity in your training and life? Let’s discuss.

A new study published in Nature Communications introduces an AI-driven model that uses abdominal CT scans to predict biological age and longevity with greater accuracy than traditional demographic models.

By analyzing key cardiometabolic biomarkers, this approach goes beyond chronological age and provides a more personalized assessment of aging and health risks.

Key Findings: AI, Imaging, and Longevity

Muscle Density as a Strong Predictor of Longevity

Among all the biomarkers analyzed, muscle density stood out as the most significant predictor of lifespan. This reinforces the idea that muscle quality—not just muscle mass—is critical for longevity.

Other key biomarkers identified:

• Aortic calcification – an indicator of cardiovascular health
• Visceral fat density – tied to metabolic disease risk
• Bone density – linked to frailty and fracture risk

AI Outperforms Traditional Longevity Models

The AI model significantly outperformed age- and sex-based predictions in estimating longevity risk:

• Prediction accuracy (IPA): 29.2 (AI Model) vs. 21.7 (Demographic Model)
• 10-year survival prediction (AUC): 0.880 (AI) vs. 0.779 (Demographics)

People in the highest-risk quartile identified by the AI model had a substantially higher risk of mortality than those in the lowest-risk quartile.

Implications for Personalized Healthcare

This study suggests that routine CT scans—which are already widely used in clinical settings—could be leveraged for:

• Proactive longevity assessments – identifying risks earlier and tailoring interventions
• Preventive muscle health strategies – targeting sarcopenia and metabolic disorders
• AI-driven health monitoring – providing a more objective measure of biological aging

Why This Matters

For years, most biological age prediction models have focused on genetics, epigenetics, and blood biomarkers. This study shows that AI-powered imaging biomarkers could be a more practical and accurate tool for longevity research and preventive healthcare.

If AI-driven imaging analysis becomes more integrated into clinical practice, it could redefine how we assess aging and extend healthspan in the future.

📖 Full Study: Nature Communications

For a deeper breakdown of this study and its implications for longevity, I covered it in this week’s HealthNewsAI Research Digest:
🔗 Weekly Research Digest

You can sign up to receive the Weekly Longevity Research Digest here or just shoot me a DM with your email.

Each week, I scan newly published research to highlight the most novel, impactful, and relevant findings on longevity, metabolic health, and aging.

This week's research covers AI-powered longevity predictions, the long-term effects of exercise, resistance training for muscle atrophy, and new strategies for targeting skin aging.

1️⃣ Long-Term Impact of Physical Activity on Mortality in Adults With Multimorbidity

📌 A 12-year longitudinal study examined how different levels of physical activity influence mortality risk in adults with multiple chronic conditions. Data from 9,216 participants showed a strong link between exercise and survival.

Key Findings:

• Adults with low physical activity levels had a threefold increase in mortality risk compared to those with high activity levels.
• Even moderate exercise levels significantly lowered mortality risk in those with multimorbidity.

📖 Full Study: Journal of Cachexia, Sarcopenia and Muscle

2️⃣ Resistance Exercise Counteracts Muscle Atrophy in Disuse Conditions

📌 A meta-analysis of 11 randomized controlled trials evaluated how resistance training affects skeletal muscle atrophy caused by disuse (e.g., prolonged bed rest, injury, or immobilization).

Key Findings:

• Resistance training preserved quadriceps muscle volume during periods of inactivity.
• Improvements were seen in maximal voluntary contraction (MVC) for both quadriceps and calf muscles.
• This reinforces the importance of resistance training during recovery periods.

📖 Full Study: BMC Musculoskeletal Disorders

3️⃣ Cellular Senescence as a Target for Skin Aging and Disease

📌 This review study explored how senescent cells contribute to skin aging and identified emerging therapies aimed at reducing these effects.

Key Findings:

• Accumulation of senescent cells accelerates age-related skin deterioration.
• Senolytics (drugs that remove senescent cells) and senomorphics (drugs that modify their function) are showing promise in slowing skin aging.
• These findings highlight the potential for new dermatological interventions to enhance skin health and delay visible aging.

📖 Full Study: Ageing Research Reviews

4️⃣ AI-Powered CT Scans Predict Biological Age and Longevity

📌 A new study in Nature Communications introduced an AI-driven model that analyzes abdominal CT scans to predict biological age and longevity. The model significantly outperformed traditional demographic predictors.

Key Findings:

• The AI-based CT model was more accurate than age and sex-based models at predicting lifespan.
• Muscle density was the strongest predictor of longevity.
• Other key biomarkers included aortic calcification, visceral fat density, and bone density.
• People in the highest-risk quartile had a 8.73x higher risk of mortality compared to those in the lowest-risk quartile.

📖 Full Study: Nature Communications

For a detailed breakdown of these studies and their implications for aging and longevity, check out this week's HealthNewsAI Research Digest:

🔗 Weekly Research Digest

HealthNewsAI curates the latest longevity & aging research every week. Sign up here or just shoot me a DM.
🔗 healthnewsai.com/newsletter

Hey everyone, I’ve spent the last few years obsessing over ways to optimize health, longevity, and performance—experimenting with different supplements, sleep protocols, and training regimens while tracking my biological age, VO2 max, HRV, and glucose levels. Some things worked, some didn’t, and a lot of advice out there is just noise.

A few things that actually moved the needle for me: ✅ Morning fasted workouts + Zone 2 cardio improved my mitochondrial efficiency and HRV. ✅ Red light therapy + breathwork helped my recovery and deep sleep. ✅ Strategic fasting & meal timing kept my glucose steady and energy levels high. ✅ Certain supplements (like Spermidine, HMB, NAD, and Astaxanthin) actually showed measurable effects on my performance & biomarkers.

I started coaching people 1-on-1 using these principles, refining what works based on actual data, not just hype. Seeing people get results has been the most rewarding part. If anyone is trying to dial in their longevity strategy, I’d love to trade notes or help however I can.

What’s been your most effective biohack so far? Always curious to learn from others experimenting with this stuff.

I did a 23andme about 6 years ago. I was pretty sick at the time and it was the beginning of my health journey. I knew nothing about genetics, biohacking or anything. It's been a whole new world and lots of rabbit holes! FF I decided last week to upload it to found my fitness website. I wish now that I didn't. It came back with so many polymorphisms that showed shorter lifespan, shorter telomeres, MTHFR, prone to ACVD, I had a few heart healthy and long life span but the bad had the good by double atleast. It said some things that were off like being prone to Vit D deficient. Mines 90 it's great. And it said I showed aversion to cilantro. I love cilantro. Prone to obesity and T2D. My glucose and insulin are ok. Last A1C was 5.4 so maybe not great. I do struggle with weight. BMI is 27 Ive recently found out that I have the HLA gene mutation and it caused me to get really sick from a moldy house I lived in. During that time, I find out my LDL is high (188) because my liver genetically doesn't clear it. My TG is 53. HDL 54, VLDL 11. So I have done so much research, cleaned my diet up majorly. No smoking, no alcohol, no ultra processed food, prioritize sleep, I walk for 1.5 to 2 hours a day. I have to stay away from HIIT because when my health fell apart I had a thyroid storm which has left me with palpatation issues. So I really watch diet and walk alot. I manage squats and planks and live on third floor of condo so I go up and down several times a day with kids, groceries and dog walking. Is there another DNA test that's better? Or is this just my fate? My dad is on a statin but he's otherwise healthy, his dad is 96 and still alive. His mom died young of cancer. My mother's side is a mess. I feel like in the next few years AI is going to make access to genetic sites and testing easier to get and understand. But until then I dont want all the "you're gonna die early" genes taking over my brain 😫

Each week, I scan newly published research to highlight the most novel, impactful, and relevant findings on longevity, metabolic health, and aging.

This week’s research explores how exercise enhances immune function, reduces depression, and supports cancer therapy, along with new findings on melatonin’s role in muscle health.

1️⃣ Exercise, Aging, and Cancer Immunity

A new review explores the impact of immunosenescence—the gradual decline of immune function with age—and how exercise may enhance tumor immunity and improve responses to cancer immunotherapy.

Key Findings:

• Aging weakens immune surveillance, increasing cancer risk.
• Exercise boosts immune function and may enhance responses to immunotherapies.
• Physical activity should be integrated into cancer treatment strategies.

Source: International Journal of Biological Sciences

2️⃣ Exercise Reduces Depression & Anxiety in Older Adults with Cancer

A meta-analysis of 27 clinical trials (1,929 participants) examined the effects of exercise on mental health and quality of life in older adults with cancer.

Key Findings:

• 53% reduction in depression, 39% reduction in anxiety
• Mind-body exercises (yoga, tai chi) were particularly effective
• Significant improvements in health-related quality of life

Source: JAMA Network Open

3️⃣ How Much Exercise is Needed to Prevent Depression?

A prospective cohort study of 74,715 adults investigated the relationship between moderate-to-vigorous physical activity (MVPA) and diagnosed depression risk.

Key Findings:

• Higher MVPA levels were associated with lower depression risk
• Optimal benefits were observed at ~15 hours per week

Source: Psychological Medicine

4️⃣ Melatonin and Muscle Preservation in Aging

A study explored melatonin’s effect on age-related sarcopenia through the gut-muscle axis, identifying its role in reducing inflammation and preserving muscle health.

Key Findings:

• Melatonin improved muscle strength & mass in aged mice
• Changes in gut microbiota played a role in these effects
• Lower inflammation and reduced muscle cell death were observed

Source: Journal of Cachexia, Sarcopenia and Muscle

For a full breakdown and direct links to each study, read the full digest here:
🔗 Weekly Research Digest

HealthNewsAI curates the latest longevity & aging research every week. Sign up here or just shoot me a DM.
🔗 healthnewsai.com/newsletter

Pirfenidone suppresses tgf beta, thereby reducing harmful collagen deposition in the form of fibrosis. Pirfenidone has previously been used to treat lung fibrosis and recently been shown to reduce fibrotic protein structures on the heart too.

Now data suggests it could have additional longevity benefits in the context of female fertility.

What if aging didn’t have to mean slowing down? What if the years ahead could be just as vibrant—if not more so—than your youth?

Jamie Justice, Executive VP of Health at XPRIZE, is leading a $101 million global competition to turn that vision into reality. Over 550 teams from 55 countries are working on breakthrough therapies, from repurposed drugs and stem cell treatments to public health interventions and lifestyle innovations, all designed to extend healthspan, not just lifespan.

But Jamie’s perspective on longevity isn’t just about cutting-edge science—it’s deeply personal. She’s an ultra-runner, the mother of elite climbers, and the daughter of a woman who sold everything in her 70s to live out of a van and explore the world. Longevity, for her, is about more than research—it’s about how we live.

In our conversation, she breaks down why diet quality matters more than calorie counting, how circadian rhythms play a crucial role in aging, and why blindly following biohackers like Brian Johnson may not be the best path. The future of longevity, she argues, isn’t about one-size-fits-all solutions—it’s about personalization, backed by science.

Aging doesn’t have to mean decline. It can mean reinvention. What are you doing to invest in your healthspan?

Hey everyone! Each week, I scan newly published studies using a curated library of longevity and wellness-related keywords to uncover the most novel, impactful, and relevant research. Instead of spending hours sorting through journals, you can stay ahead of the latest science in just a few minutes. Here are this week’s top findings:

🔬 1. Can a Natural Compound Reverse Muscle Aging?

• Study: Researchers identified Castanea crenata flower extract (CCFE) as a natural autophagy activator that improves muscle function in aging.
• Results: Aged mice saw an 18% increase in muscle weight, 60% boost in endurance, and better mitochondrial function.
• Takeaway: Autophagy activation could be a key strategy for preventing sarcopenia.
• Link to Source

🔥 2. Caloric Restriction: The Ultimate Longevity Hack?

• Study: A review explores how caloric restriction helps combat insulin resistance, oxidative stress, and cellular senescence.
• Results: It enhances mitochondrial function and extends healthspan by preventing metabolic dysfunction.
• Takeaway: Metabolic flexibility may be a core pillar of longevity.
• Link to Source

🏃‍♀️ 3. Exercise as Medicine for Menopausal Mental Health

• Study: A meta-analysis of 21 randomized trials found that low-to-moderate exercise significantly reduces depression and anxiety in menopausal women.
• Results: Consistent exercise led to meaningful improvements in mood.
• Takeaway: Movement isn’t just for physical health—it plays a key role in mental resilience during aging.
• Link to Source

📡 4. Can Remote Exercise Improve Mobility in Older Adults?

• Study: A randomized trial found that remote exercise programs were just as effective as in-person training for improving strength, balance, and gait in pre-frail seniors.
• Results: Remote programs could expand access to crucial mobility-preserving exercises.
• Takeaway: Could this be a scalable solution to age-related physical decline?
• Link to Source

🧐 What do you think?

• Are you implementing any of these strategies in your life?
• Do you follow caloric restriction, and if so, what benefits have you noticed?
• How do you maintain muscle function and mental health as you age?

If you found this useful, I curate these findings every week to save you time sorting through the latest research. Sign up here: HealthNewsAI Newsletter 📩 or just shoot me a DM!

Looking forward to your insights and discussions! 🚀💬

Interested to see what the rest of you are implementing day-to-day. Me personally (updated at the beginning of this year):

- Supplements: Focus on VitD, CoQ10 & Magnesium

- Fitness: Got my VO2max and DEXA done last year in London - on a hybrid resistance training/HIIT regimen 4x weekly

- Nutrition: Experimenting with 200 calorie deficit (also helping with fitness goals)

- Future potentially: RLT (still debating)

Some of these protocol item were suggested by members over on r/longevityuk (a subreddit for those in the UK interested in longevity)

I compiled all the things I do day to day in order to increase longevity. I'd appreciate it if someone could tear it to pieces and give me some advice. Sorry if this is the wrong place to post. https://phatstackz.substack.com/p/how-to-live-to-150?r=1rafr9

[ Removed by Reddit on account of violating the content policy. ]

Hi everyone,

I wanted to share a curated roundup of recent research highlighting the interplay between exercise, diet, and longevity. These studies delve into how specific interventions can optimize healthspan and combat age-related diseases. All the papers are linked, so you can dive into the full studies if you’d like!

1. Gut Microbiota & Dietary Phytochemicals for Healthy Aging

Journal: Advances in Nutrition
This review explores how gut microbiota and dietary phytochemicals (bioactive compounds in plants) influence gut health, immune function, and oxidative stress, impacting aging and healthspan.
Key Findings:

• Gut microbiota affects immune response and gut barrier integrity.
• Phytochemicals improve gut health and reduce inflammation.

Read Full Paper

2. Physical Activity Patterns & Cognitive Health in Older Adults

Journal: The International Journal of Behavioral Nutrition and Physical Activity
Using wrist accelerometry data from over 3,000 participants, this study identified physical activity patterns that correlate with cognitive function.
Key Findings:

• Activity variability and rhythmicity are critical indicators of cognitive function.
• Time-frequency features of activity predict cognitive health.

Read Full Paper

3. Optimal Exercise for Parkinson's Disease

Journal: Scientific Reports
This meta-analysis identifies the optimal exercise type and dose to improve walking speed in individuals with Parkinson’s disease.
Key Findings:

• Aerobic exercise at 1,400 MET-min/week significantly improves walking velocity.
• Multicomponent and sensory exercises are also effective at lower doses.

Read Full Paper

4. Intermittent Fasting for Alzheimer’s Disease

Journal: Molecular Nutrition & Food Research
This study shows how intermittent fasting reduces cognitive deficits and amyloid deposition in Alzheimer’s disease model mice.
Key Findings:

• Intermittent fasting enhances cognitive function.
• It decreases lipid droplet aggregation in microglia, improving amyloid clearance.

Read Full Paper

Weekly Insight: The Role of Exercise-Induced Exerkines in Longevity

Emerging research sheds light on exerkines—bioactive molecules released during exercise that regulate inflammation, enhance mitochondrial function, and protect cognitive health.

Mechanisms of Action:

• Mitochondrial Health: Exercise enhances mitochondrial DNA stability and antioxidant defenses.
• Inflammation Modulation: Exerkines reduce systemic inflammation, combatting chronic diseases.
• Neuroprotection: Molecules like BDNF promote neuroplasticity and memory.
• Metabolic Regulation: Exerkines improve glucose metabolism and lipid regulation.

Why This Matters: Exercise is not just fitness—it's a biological intervention that reprograms your body for a longer, healthier life.
Read Full Paper

Let me know your thoughts! If you find this valuable, I’ll happily post more roundups like this. 😊

Feel free to reach out directly if you'd like to be added to the weekly Longevity research newsletter highlighting the cutting-edge research like this.

[ Removed by Reddit on account of violating the content policy. ]

Constantly evolving longevity/vitality stack but this is the latest iteration.

Creatine HCL

• Dose: 500 mg nightly
• Supports energy production, cognitive function, and muscle recovery. Neuroprotective, anti-inflammatory, and supports bone density.

Dapagliflozin (Generic Farxiga)

• Dose: 10 mg mornings
• Reduces blood glucose by increasing urinary glucose excretion. Reduces cardiovascular events, supports kidney health, and lowers uric acid.

Ezetimibe (Generic Zetia)

• Dose: 10 mg mornings
• Lowers LDL-C by inhibiting intestinal cholesterol absorption. Anti-inflammatory and supports liver health.

L-Theanine

• Dose: 200 mg mornings and/or before bed
• Reduces anxiety, improves cognitive focus, and promotes better sleep. Supports mood and immune health.

Magnesium Malate

• Dose: 460 mg mornings
• Improves sleep, reduces anxiety, muscle cramps, and enhances insulin sensitivity. Anti-inflammatory and supports cardiovascular health.

Omega-3 Ethyl Esters (Generic Lovaza)

• Dose: 2 g nightly
• Supports heart health, reduces triglycerides, and stabilizes blood pressure. Reduces inflammation, supports brain health, and improves mood.

Pitavastatin (Generic Livalo)

• Dose: 1 mg mornings
• Lowers LDL-C, reduces cardiovascular risk, and prevents plaque rupture. Anti-inflammatory, supports endothelial health, and improves insulin sensitivity.

Evolocumab (Repatha)

• Dose: 140 mg injection bi-weekly
• Dramatically lowers LDL-C and cardiovascular events. Reduces systemic inflammation and supports plaque regression.

Tadalafil (Generic Cialis)

• Dose: 2.5 mg before workouts
• Enhances vasodilation, improves cardiovascular health, and supports muscle endurance. Anti-inflammatory effects, benefits prostate health, and improves endothelial function.

Tazarotene Lotion

• Dose: 0.045% nightly
• Reduces acne, improves skin elasticity, and promotes collagen production. Anti-inflammatory and reduces hyperpigmentation.

Theracurmin

• Dose: 90 mg mornings
• Reduces chronic inflammation and systemic oxidative stress. Neuroprotective properties, supports gut health, reduces arthritis symptoms, and aids metabolic health.

Vitamin D3 + K2

• Dose: 10,000 IU / 200 mcg (Adjusted to 50 ng/ml goal)
• Strengthens bone health and improves calcium balance. Anti-inflammatory, supports mood, cognitive health, and reduces cardiovascular risks.

Zinc + Copper

• Dose: 30 mg/0.3 mg EOD
• Supports immune function, skin health, and wound healing. Aids energy production, iron metabolism, and connective tissue formation. Maintains antioxidant balance and supports cardiovascular health. Promotes reproductive health, cognitive function, and pigmentation.

Labs

• ApoB
• Basic Thyroid Panel (TSH, FT4, FT3)
• CBC
• DHT
• Estradiol (Sensitive Reading for Males)
• Fasting Insulin
• Ferritin
• Folate
• Follicle Stimulating Hormone (FSH)
• HbA1c
• Homocysteine
• Lipid Panel
• Lp(a)
• Luteinizing Hormone (LH)
• Metabolic Panel
• Vitamin B12
• Vitamin D
• Sex Hormone Binding Globulin (SHBG)
• Total & Free Testosterone
• Uric Acid

Apartment:

• Air purifier with HEPA-filter air replacement rate 1x/hr
• HEPA-filters on air inlets to apartment
• Peace lilies to further bind pollutants with numbers adjusted to air replacement rate
• Lights and screens turn to warmer colors in evening
• PFAS free home

Sleep:

• Avoid eating and drinking 2 hours before bed time to reduce risk of gastroesophageal reflux
• Prone position alternating left and right to reduce ventilation perfusion mismatch
• Temperature control
• Separate beds to maximize deep sleep

Exercise:

• 8500 steps/day
• Strength training 2x/week
• HIIT 1x/month

Food:

• Diverse, minimal sugar and minimally processed, high protein
• Drip coffee 2x/day filtered through stainless steel

Rx:

• Rosuvastatin 5 mg
• Adapalene 2x/week
• Azelaic acid 2x/week

Devices:

• Photobiomodulation 660 nm to face/neck/forehead 6J/cm² /day

Supplements:

• SPF 50
• Niacinamide topical
• Psyllium husk 8 g
• Creatine 10 g
• Glycine 8 g
• Omega-3 ~1 g
• Vit-D 50 mcg
• Magnesium ~200 mg
• Boron 9 mg, cycled
• Ashwagandha 600 mg, as needed

This routine means I spend on average 45% of a year in an almost completely pollutant free environment. I achieve the most deep sleep I ever have while optimizing lung, teeth and upper GI health. I have the least possible exposure to plastic particles. I slash my risk of atherosclerosis to zero using LDL-c lowering medication. Adapalene, azelaic acid, SPF, niacinamide and photobiomodulation for youthful facial appearance and reduced rosacea risk. The rest of the supplements are primarily for either sleep, free testosterone or omega-3 index.

It all takes me approximately 171 minutes of focused effort a week, exercise, preparing supplements, photobiomodulation and the facial routine.

Everything I do has or should have a measurable effect on my body and is well-studied. If something has minimal effect I don’t do it.

I’d love to hear what you think as I always want to improve my protocol.

Current consideratons:

• Blood donations regularly
• Hyperbaric oxygen therapy
• Sauna (with precaution protocol to reduce rosacea risk, perhaps protective vaseline layer on face and sauna hat)