The whole library · 63 entries
Foundations
Build cardiorespiratory fitness — mostly easy Zone 2 volume, topped with a little hard work. Few things predict a long, capable life as strongly.
Enough sleep, on a regular schedule, with breathing that works — the nightly maintenance window everything else depends on.
A mostly-whole-food dietary pattern with enough protein and fiber, at an energy intake that matches your goal — the base every stack is built on.
Lift things a couple of times a week. It defends muscle, bone, glucose control, and independence as you age.
There is no amount that improves health — the old 'a glass of red is good for you' J-curve was largely a study artifact.
Get adequate daily protein — more than the bare-minimum RDA if you train or you're older — to support muscle you're trying to keep or build.
Heart & Metabolic
Know your ApoB (or LDL-C), because the atherogenic particles it counts are causal in heart disease — and the exposure is cumulative over a lifetime.
Know your blood pressure and keep it in range — it's one of the most treatable inputs to heart attack, stroke, and kidney disease.
The numbers that catch metabolic drift years before diabetes — cheap to measure, and lifestyle moves them first.
Tests & Labs
Age- and risk-based screening for a handful of cancers — colorectal, breast, cervical, lung — where catching it early genuinely changes the outcome.
A small panel that actually moves your hand — lipids/ApoB, blood pressure, A1c, and a few targeted tests — instead of an expensive dashboard you'll never act on.
A cheap marker of low-grade inflammation that adds a little to cardiovascular risk prediction — useful at the margins, not a diagnosis.
Supplements
The best-evidenced legal ergogenic and alertness aid there is — powerful, cheap, and safe within limits, with a real cost to your sleep if you mistime it.
Creatine monohydrate — the most evidence-backed, cheapest, best-studied performance supplement there is. Boring, and it works.
A cheap soluble fiber that lowers LDL, steadies blood glucose, and fixes bowel regularity — one of the better-evidenced supplements most people ignore.
The definitive treatment for iron-deficiency anemia — powerful when you're genuinely low, and genuinely risky to take when you're not.
A hormone that shifts your body clock — genuinely useful for jet lag and delayed sleep timing, and often mistaken for a knockout pill it isn't.
Essential to correct if you're actually deficient — vegans, older adults, long-term metformin or PPI users — and inert if you're already replete.
Fish-oil capsules do far less for the average healthy person than the bottle implies — the real cardiovascular signal lives in specific high-risk contexts.
Worth taking if you're actually low; largely inert for hard outcomes if you're already replete. A fix for a deficiency, not a longevity lever.
An adaptogenic herb with small-but-consistent trials for stress and anxiety — and rare, genuine reports of liver injury that make the risk more than theoretical.
A reasonable low-stakes add-on when intake is low or sleep quality is mildly off — wildly over-marketed, and not a substitute for fixing the basics.
Genuinely useful for shortening a cold if started early and for correcting real deficiency — but chronic high-dose supplementation quietly depletes copper, so more is not better.
A plant alkaloid with genuine but modest effects on glucose and lipids — and a 'nature's Ozempic' reputation it comes nowhere near deserving.
Turmeric's active compound, with a modest anti-inflammatory and joint-pain signal — and a serious absorption problem that most products don't solve.
An inexpensive amino acid with a thin but real signal for better subjective sleep quality when taken before bed — nothing dramatic, and studied only in small trials.
An amino acid from tea associated with a calm, focused state — mildly promising for acute stress and, paired with caffeine, for attention. Effects are small and the stakes are low.
Medications
The most-studied cardiovascular drug there is — strong, cheap, and considerably better tolerated than its reputation suggests.
A genuinely powerful class of medication for obesity and cardiometabolic risk — with strong trial evidence, real side effects, and a cost profile that belongs in a medical decision.
Diabetes drugs that turned out to protect the heart and kidneys, now used well beyond glucose control.
Injectable antibodies that drive LDL to strikingly low levels, with proven cardiovascular event reduction for high-risk patients — held back mainly by cost and access.
A well-tolerated pill that lowers LDL by blocking its absorption in the gut, with proven incremental event reduction when added on top of a statin.
The first-line drug for type 2 diabetes with a strong, decades-deep safety record — and an anti-aging reputation that has gotten well ahead of what's actually been shown in humans.
A long-acting PDE5 inhibitor taken as a low daily dose — FDA-approved for both erectile dysfunction and benign prostatic hyperplasia, cheap as a generic, and generally well tolerated.
Appropriate treatment for diagnosed hypogonadism — not an anti-aging shortcut for normal men.
Valuable after a cardiovascular event, but for primary prevention the bleeding risk usually outweighs the benefit.
Bremelanotide, a melanocortin agonist FDA-approved as Vyleesi for low sexual desire in premenopausal women — genuinely approved for that use, and unapproved (off-label) for everyone else who buys it as a peptide.
A SERM that raises the body's own testosterone by nudging LH and FSH — preserving fertility unlike TRT — but not FDA-approved and available only through compounding.
Naltrexone at a fraction of its usual dose (1.5–4.5 mg), used off-label for chronic pain, fibromyalgia, and some autoimmune conditions on genuinely thin but interesting evidence.
Frontier
A gut-microbiome metabolite that improves mitochondrial quality — with a few real human RCTs showing modest muscle and endurance effects.
A copper-binding tripeptide used topically for skin, hair, and wound repair — with modest but real human skin data for the cream, and unproven claims for the injectable systemic version.
NAD+ precursors that reliably raise a biomarker — with almost no evidence yet that the biomarker translates to living longer or better.
The strongest animal-longevity signal in the field — and almost no human outcome data. A fascinating hypothesis, not a protocol.
A dietary polyamine tied to autophagy and, in observational data, to longer life — with human trials still small and early.
A century-old redox dye and approved emergency antidote, repurposed by biohackers for low-dose cognitive and mood claims that rest on a few small human studies.
An immune-modulating peptide with a genuine clinical footprint abroad (hepatitis B, sepsis, cancer adjunct, studied in COVID) — but not FDA-approved in the US for general use.
A porcine-brain-derived peptide mixture used clinically abroad for stroke and dementia, with actual RCTs and Cochrane reviews that land on 'probably no benefit.'
A mitochondrial-targeted peptide (elamipretide) with real Phase 2/3 human trials in mitochondrial disease, heart failure, and dry AMD — most of which failed their primary endpoints.
The red-wine 'longevity molecule' that launched a thousand supplements and then failed to deliver in humans.
A 'healing peptide' with genuinely interesting animal data and essentially no human trials, sold gray-market with unknown safety.
A synthetic tuftsin-analog peptide used in Russia for anxiety, with small domestic trials and essentially no independent evidence.
A synthetic ACTH(4-10) fragment used in Russia for stroke and cognition, with almost no independent Western evidence.
Sermorelin, ipamorelin and similar peptides that nudge growth-hormone release — marketed for anti-aging on evidence that doesn't exist.
A mitochondrial-derived peptide that your own muscle releases during exercise — with striking mouse metabolic data and no human trials of the injected version.
Drugs that try to clear 'zombie' senescent cells — one of the most promising longevity ideas, and nowhere near ready to self-administer.
An oral NNMT-inhibitor 'research compound' marketed for fat loss on the strength of a single mouse study, with zero human trials.
An angiotensin-derived 'nootropic' peptide reported to be extraordinarily potent for synaptogenesis in animals — with zero human trials and gray-market supply.
Delta Sleep-Inducing Peptide — a decades-old sleep peptide with sparse, inconsistent human data and no modern trials.
A synthetic tripeptide (Glu-Asp-Arg) marketed as a neuroprotective nootropic, with evidence that is almost exclusively animal and in-vitro from a single research group.
A synthetic fragment of thymosin beta-4 sold as a 'healing/recovery' peptide — with real animal tendon and wound data, no human trials, WADA-banned status, and a gray-market supply.
A thymic peptide bioregulator claimed to restore immune function and extend life in the elderly, backed almost entirely by single-group, open-label Russian studies.
A synthetic pineal tetrapeptide claimed to lengthen telomeres and extend lifespan, resting on decades of single-group data and zero independent human RCTs.
The Russian 'peptide bioregulator' family (epitalon, thymalin, cortexin, cerluten, ventfort and more) — tissue-specific peptides claimed to reverse aging, resting on decades of single-group, hard-to-verify evidence.
Nothing matches. Try another word.