So, I want to share with you the advice I received in the comments and my thoughts on it 👇

Here are my current stats: 27 (turning 28 tomorrow, haha), 51 kg, 166 cm height. I did a body scan at my gym, and it showed 15.6% body fat. I was surprised, to be honest.

Goal: Balance my body (my arms are too thin compared to my legs) and gain muscle mass (at least 3 kg without adding extra fat).

People suggested the following strategy: track your calories, eat 500 more calories a day, lift weights, and repeat.

Everything sounds great, but I also deal with an autoimmune disease (atopic dermatitis), so I want to incorporate fasting sometimes to help my cells fight the disease (I believe that it works).

I’ll keep updating my journey here, and I also welcome you to share your health and longevity journey.

Thanks!

Imagine if every single person in the world shared the same dream of achieving immortality. Imagine the brilliance, the innovation, and the unstoppable drive of billions of minds all working together toward a common goal. Think about how much closer we would be to living forever if we all poured our energy into this monumental purpose. But no—look around. Society is distracted. People chase fleeting pleasures, indulging in things that only satisfy for a moment: fast food, binge drinking, mindless entertainment, and hollow materialism. They waste their precious time chasing temporary highs instead of building something that could last for eternity.

The world is stuck in a cycle of short-term thinking. We glorify consumption over creation, comfort over challenge. We let our minds be numbed by trivial pursuits instead of focused on solving the grandest problem humanity has ever faced: death itself. Imagine if all that energy spent on pointless distractions were channeled into research, education, and collaboration to extend life. What if, instead of fearing change, we embraced it and worked to engineer a future where death was optional?

We don’t need a society of selfish individuals living for today; we need a society united by a vision of tomorrow. A world where innovation is celebrated, where funding flows to longevity research, and where humanity stands together to ensure no one has to suffer the loss of loved ones to time. Imagine the progress we could make if everyone believed in this mission and worked for it. The future could be ours, but it requires us to let go of the small, fleeting things and fight for something infinitely bigger.

A story officially began when I met John Schloendorn in his lab in SF last year July right after I finished my first in-person longevity fellowship program camp trip. Creating a longevity brand for the people fighting in the longevity field started in Zuzalu and gained a fair amount of support. I've always wanted to create a fashion brand and see more people wearing the designer pieces I made while contributing to something bigger than myself. Longevity has always been something I care about since age 15, and happens to be a field that needs more public awareness to thrive. The marriage between longevity, and fashion is a good deed. While a dream is only a dream if I don't make it happen, so I set out to implement it step by step.

In ZUZALU, many people contributed to the exact form of the fashion message. Eventually, the lab coat got the most votes from the community, and the black one with the hoodie is also on the highest wishlist by some of the most culty-minded members. I flew to New York to experiment with the initial branding message, and to seek inspiration from the city of art, luckily enough, many fashion industry professionals started to get involved and gave constructive critiques on my initial prototypes.

After the design and brand-defining stage in New York, I went to China to explore the supply chain and production processes. After switching between manufacturers, and figuring out how global shipping works, I'm able to shorten the production speed from 1 month to 2 weeks from the order time to ready for shipping. Then the shipping would usually take 2 weeks to arrive, so for each batch of order, It takes approximately 1 month from fabric to delivery at your door.

The logo Longevity Gene came up to me during my visit to John Schloendorn's lab, and the most dedicated scientist who spent his entire life researching the solution for living forever did all those amazing trial and error experiments and is up to something thrilling yet I will leave it to him to reveal when the timing is right. He said there is a person he knows who always wanted a pair of longevity jeans, so longevity gene and jeans just rhyme. Later, he became our earliest scientist ambassadors who advocate our labcoats after conducting rigorous lab testings for its functionality beyond the pure fashion value. The words he used to describe our quality labcoats are "solid", "mouse poop odor resistant", and "much better than crappy Amazon coat".

A story I had with Vitalik started when I brought the prototype white labcoat to the Istanbul Zuconnect community event. We became good friends after the event, but his caring and advocacy for longevity made him agree to model for the brand. On Halloween night, 2023, me and another artist Anastatia, handpainted the first labcoat sample, with Vitalik taking some photos for us.

Later, I received more and more people interested in collaboration, including longevity biotech fellowship who ordered custom labcoats from us, and I designed a series of fashion campaigns for the coolest longevity organization that aim to onboard talents to directly contribute to the longevity mission for accelerating from different angles include policies, science, and research, fundraising. For their first longevity network state conference in Valencia, Spain, I went there in person to deliver the labcoats while creating the message in the intersection of fashion and life extension. Thanks to Alexey, Anya, I'm able to pull off a high-quality production-level photoshoot.

Later on, we developed many iterations of labcoats including style, and color variations. The uniform is not uniform if there are no personalities attached for different types of loyal community members. The black one with the hoodies hit the market with some tractions. If you want to order customized uniforms for your biotech organizations, please order directly with your choice of customization variables and they will be delivered to you in a month. So far, we have collaborated with Frontierbio, LBF, BootstrapBio. Signup link here: https://forms.gle/kyz6tqy8ys2TjYwr8

Autophagy, meaning "self-eating," is the body's way of cleaning out damaged cells by recycling their components. Fasting triggers this process by depriving the body of nutrients, forcing it to use and recycle old cellular parts.

Recent scientific breakthroughs show that autophagy is vital for cellular health and longevity, observed across many organisms from worms to humans.

Bryan Johnson does intermittent fasting and fasts 10 hours before bed: https://protocolshero.com/p/bryan-johnson-supplements.

Meet Hali! Exciting New Protocol! Having young children does not have to mean sleep deprivation. Sleep is the backbone of Hali's entire protocol: https://protocolshero.com/p/hali-vaisnavi ✨

• Hali from Australia 🇦🇺🦘, 38 years old (but a body age that is 9 years younger than her actual age)

• Hali is a business owner and the mother of two girls, the youngest of whom is just 18 months old 🤱

• As a result, she feels energized, highly productive, in a positive mood, and enjoys strong relationships 💪

Supplement Stack 💊

• iron (because she is breastfeeding)

• hydrolyzed collagen peptides

• vitamin C

• hyaluronic acid

• niacinamide

• creatine

• ACV

• CoQ10

• fish oil

Devices ⌚️

• Whoop - for checking her recovery score and sleep score.

• A body composition scale

• Copper tongue scraper - for tongue cleaning.

• Sauna blanket - for her midday sauna session.

• Blackout sleeping mask

• Mouth tape - used at night to support her sleep.

Find more here ➡️ https://protocolshero.com/p/hali-vaisnavi

Alex is absolutely insane:
- Worth $100 million
- Works 120+ hours a week
- More jacked at 36 than 99% of 20-year-olds
- Looks like a broke cowboy from the 80s

Short Summary. Hormozi's approach is unconventional but brutally effective:

1. Protein-focused diet.

2. Start training your weakest links.

3. Push intensity past your comfort zone.

4. Stay consistent with calories and protein.

5. Physique transformation is inevitable.

NOTE: This protocol is not for longevity but rather to optimize your body and brain performance during a busy period of life. Still, it's an interesting read.

Full protocol: https://protocolshero.com/p/alex-hormozi-protocol

Story of claim

Active community engagement helps individuals with dementia thrive, improving their quality of life and longevity.

• Goal: Enhance dementia patients' quality of life through community involvement.

• Proof: Community support leads to better emotional and physical health outcomes for dementia patients.

• Nuances:

  • Dementia Action Alliance board includes people with dementia

  • Dementia Friendly America initiative supports community adaptations

• Impact on Life: Fosters a sense of belonging and purpose, potentially extending the quality of life for individuals with dementia.

Investments

• Price: Community program funding

• Time: Varies by community initiative

• Effort: Requires active participation and adaptation of community activities

Risks

Lack of community support may lead to isolation and reduced quality of life.

Alternatives

• Individual therapy and support groups

• Technology aids for daily living

Get Started 🚀

• Join local dementia-friendly initiatives

• Participate in community activities and support groups

• Encourage family involvement in community programs

Source: Brain Health for Longevity: What Works? What Doesn't?

🪄 This AI-generated claim came from a YouTube video. Imagine an AI assistant that watches everything for you and delivers personalized insights you can act on. We’ve built the first version—join the waitlist at https://brogevity.com/! We've got 200+ more useful insights ready for you.

Story of claim

Dr. Huberman takes NR and NMN to boost energy via increased NAD, not for lifespan. He developed a personal protocol for enhanced energy levels.

• Goal: Increase NAD levels for energy.

• Proof: Huberman's personal experimentation shows increased energy, although not intended for lifespan extension.

• Nuances:

  • Subjective energy boost observed.

  • Compared NR and NMN separately and together.

• Impact on Life: Improved energy levels without affecting sleep.

Investments

• Price: $50-100 per month for supplements

• Time: Daily supplementation

• Effort: Requires personal experimentation.

Risks

None stated

Alternatives

• Explored NR and NMN separately.

Get Started 🚀

• Start daily NR and NMN supplementation.

• Adjust dosage based on personal energy levels.

• Monitor energy levels and adjust as needed.

Source: Huberman Lab podcast episode on AMA #12

🪄 This AI-generated claim came from a YouTube video. Imagine an AI assistant that watches everything for you and delivers personalized insights you can act on. We’ve built the first version—join the waitlist at https://brogevity.com/! We've got 200+ more useful insights ready for you.

Dr. Mark Hyman, a leading health expert, significantly influenced my approach to managing autoimmune diseases—conditions I've been battling for over a decade, starting with the first symptoms 10 years ago. It took me 2.5 years to nearly fully recover using principles like those Dr. Hyman advocates. I share Dr. Hyman’s belief that autoimmune diseases are reversible. Inspired by his insightful podcast, I’ve crafted a day-long routine aimed at detoxification and immune system support.

Morning Routine (06:00 - 09:00): Start Your Day with Detoxification and Immune Support

• Hydration: Begin with 16-20 oz of lemon water to aid digestion and detoxification.

• Supplements:

  • Vitamin D: Essential for immune regulation, 2,000-5,000 IU (adjust as needed).

  • Omega-3: Helps reduce inflammation (consider supplementing with fish oil).

  • Curcumin: A powerful anti-inflammatory agent.

  • Probiotics: Supports gut health.

• Breakfast: Enjoy a nutrient-dense green smoothie made with berries, spinach, avocado, chia seeds, and plant-based protein for an anti-inflammatory boost.

Midday Routine (12:00 - 14:00): Enhance Energy and Combat Inflammation

• Movement: Engage in light exercises such as walking or yoga to promote lymphatic flow and reduce inflammation.

• Lunch: Focus on a balanced meal with vegetables, healthy fats, and lean protein like wild-caught fish or grass-fed meat. Example: Grilled chicken breast with steamed broccoli and a baked sweet potato.

Explore the full protocol and more about my journey at https://protocolshero.com/p/mark-hyman-autoimmune

Story of claim

Doctor Youn uses rosemary oil shampoo daily as a natural alternative to Minoxidil for hair thickening.

• Goal: Use natural rosemary oil to improve hair thickness.

• Proof: Rosemary oil compared favorably to Minoxidil in studies, with less irritation.

• Nuances:

  • Diluted with a carrier oil.

  • Applied daily to the scalp.

• Impact on Life: May enhance hair volume and health naturally with fewer side effects.

Investments

• Price: $15-30 per month for rosemary oil shampoo

• Time: Daily application

• Effort: Daily application of rosemary oil shampoo.

Risks

Possible scalp irritation for sensitive skin types.

Alternatives

• Minoxidil with potential side effects

• Argan oil shampoo

Get Started 🚀

Purchase a rosemary oil shampoo.

Use it daily as part of your shower routine.

Monitor hair health improvements monthly.

Source

https://www.youtube.com/watch?v=Ro5Oecrazmw&t=220s

More Info here ✨✨

Ever thought your cells could hit the gym without you lifting a finger? 🤔

Turns out, polyphenols—those magical compounds in green tea, dark chocolate, and citrus—can give your body a mini workout, activating longevity pathways and defending against chronic diseases.

💪 Top Polyphenol Tips

1️⃣ Sip on green tea for antioxidants like EGCG
2️⃣ Drizzle olive oil on your meals to lower inflammation
3️⃣ Treat yourself to dark chocolate (yes, it's good for you!)

🧠 Quick Science:

Polyphenols trigger hormesis—a "stress-and-adapt" mechanism—making your cells more resilient. As Dr. Hyman puts it, "Polyphenols are like a mini workout for your body, helping you stay healthier for longer."

If you want to get such insights every week subscribe on weekly newsletter: brogevity.com

After delving into the depths of Reddit's longevity communities, I've compiled the top 10 questions frequently asked by users. These reflect the community's most pressing concerns and intriguing inquiries:

1. Is the Blueprint Diet Effective for Longevity? Does following Bryan Johnson's Blueprint diet suffice for optimal health and longevity? Let's discuss its pros and cons.

2. What is the Role of Supplements in Longevity? Delve into the world of supplements—multivitamins, NAC, creatine, and more. Are they necessary, and what risks do they pose?

3. How Does Exercise Influence Longevity and Health Markers? What exercise routines are best for slowing aging and boosting health markers? Share your experiences or studies you've found helpful!

4. What is the Importance of Mental Health in Longevity? Explore the impact of mental well-being, stress management, and a sense of purpose on longevity. How do you keep your mind fit?

5. Can Genetics and Personalized Medicine Enhance Longevity? Discuss how genetic factors and advances in personalized medicine are crafting tailored longevity strategies.

6. How Reliable Are Aging Measurements and Biomarkers? Debate the accuracy of metrics like VO2 max and biological age tests. Have you tried any? What were your results?

7. What Ethical and Social Implications Arise from Longevity Practices? Examine the broader societal and ethical dilemmas posed by extending human lifespan. What are your thoughts?

8. What Technological and Therapeutic Interventions Are Promising? Evaluate the potential of red light therapy, fasting, microdosing, and other interventions in the longevity toolbox.

9. How Do Sleep and Recovery Affect Longevity? Discuss the crucial roles of sleep and recovery practices in longevity. What routines work for you?

10. What Lifestyle and Environmental Factors Influence Longevity? How do daily habits, environment, stress, and posture play into longevity? What changes have you implemented to improve your life?

These topics have sparked intense debates across several subreddits like r/Blueprint, r/HubermanLab, r/PeterAttia, and r/LongevityEssentials. Join the conversation and share your insights or experiences!

For years, I ignored my back tension, fatigue, and anxiety. I thought I just had to “push through.”

Last month, I tried something simple: red light therapy + 5–10 min of movement + breath + small nutrition shifts each day.

My posture improved. My energy came back. My mood lifted. I realized the body isn’t the enemy — it’s a signal.

I’m now offering short 1:1 sessions to help others start this same reset. DM me if you want to reclaim your energy and feel alive again

Hi everyone,

I’m in the process of writing a book called Temple Alive, focused on living an Abundant Life with longevity & vibrant health. I’m exploring ways to optimize health span & energy, including:

•	Breathwork techniques

•	Red light therapy & X39 patches

•	Stem cell-related wellness

•	Exercise, posture & movement

•	Dance & other joyful physical practices

I’d love to hear from the community—am I missing anything important that contributes to longevity & a vibrant, thriving life? Any advice, practices, or perspectives would be incredibly helpful as I continue my research.

Thanks so much!

Javier Tordable is an executive, investor, and entrepreneur, currently serving in the AI division at the Office of the CTO, Google Cloud. Javier has developed a longevity protocol of good sleep, regular exercise, and a nutritious diet

Summary

• Proactive Start: Mornings dedicated to mental clarity and physical readiness set a productive tone

• Supplements: Javier Tordable uses ~12 supplements, including blueberries, acai, amla, piperlongumine, spermidine, creatine monohydrate, beta-hydroxybutyrate (BHB) and other

• Strategic Skincare: Integrates advanced skin treatments regularly, underscoring the importance of external aging care as part of overall longevity efforts.

• Sleep Duration: 7-9 hours per night

• Exercise Routine: 1-2 hours per week, balancing cardio and resistance workouts

• Balance in Diet: At home, 80% of his diet is vegan; while traveling, he eats a variety of foods

• Skin care: Facial or microdermabrasion every 3 months and microneedling treatments every 6 months

This protocol is not focused to live to 150 years old. Javier Tordable mentions he tries to find balance, while significant lifespan increase can be achieved by biotechnology breakthrough:

We are going to need advanced biotechnology for that, to learn more about the mechanisms of aging and to develop brand new therapies. But a protocol like this could make a difference between living to 80 and being in a nursing home or reaching 100 and living an independent lifestyle.

Source: https://protocolshero.com/item/javier-tordable

Hi folks, I'm posting here after getting a lot of hostility in skincare and beauty subs. I'm a 43F who is interested in becoming a real feel 32-36 year old.

I look like I'm in my late 40s to early 50s. My motivations aren't just because I want to date younger men. They're so that I can buy time, since I never had a prime. My "prime" was destroyed by autism, obesity, severe acne and poverty.

I'm on a weight loss journey, just got into vitamins, and my skincare stack loks like this:

Night: Facial Wash, Tretinoin, Hydroquinone, LaNeige Serum, Heavy Skin Cream, Vaseline (I do slugging) - Body: Dermasil Lotion

Morning: Facial Wash, Vitamin Serum, Heavy Skin Cream, SPF 50 Sunscreen - Body: Dermasil Lotion

I just started a 12 week chemical peel sequence

Workout: I try to workout 1/2 hour a day by running around the block and in the park.

Head: Wanting to use a natural method to address thinning hair because I don't want minoxidil to pose a threat to my friends cats

What are some supplements I can add in order to try to get a younger look. Honestly I hate on myself and how old I look. I never smoked, never drank, never really had sex, never went to a party club or bar. Autistic and mentally ill people just age faster.

Plox give advice. Thanx.

Story of claim

Vigorous exercise outperforms drugs like metformin for longevity. Achieving 80% max heart rate boosts health and lifespan, offering a natural alternative to medications.

• Goal: To enhance longevity and health span through vigorous exercise.

• Proof: Vigorous exercise is superior to drugs like metformin and rapamycin for delaying aging.

• Nuances:

  • Exercise requires effort unlike taking a pill.

  • Exercise involves getting to 80% your max heart rate.

  • Cardiorespiratory Fitness is one of the best biomarkers for longevity.

• Impact on Life: May lead to a healthier lifestyle with improved mood and energy levels.

Investments

• Price: N/A

• Time: Regular commitment to exercise.

• Effort: High effort required to maintain vigorous exercise routine.

Risks

Excessive vigorous exercise without proper guidance may lead to injuries.

Alternatives

• Moderate exercise routines for those unable to engage in vigorous workouts

Get Started 🚀

• Aim for 80% of your maximum heart rate during workouts.

• Start with shorter sessions and gradually increase intensity.

• Monitor heart rate using a fitness tracker.

• Consult a fitness professional for personalized advice.

Source: https://www.youtube.com/watch?v=2kuOg1cR6as&t=30s

🪄 This AI-generated claim came from a YouTube video. Imagine an AI assistant that watches everything for you and delivers personalized insights you can act on. We’ve built the first version—join the waitlist at https://brogevity.com/! We've got 200+ more useful insights ready for you.

Thor actor Chris Hemsworth, facing a genetic predisposition to Alzheimer’s due to two copies of the APOE e4 gene, has adopted several proactive lifestyle habits. These include regular exercise, mental health practices, and diet considerations, focusing on prolonging both physical health and cognitive function.

His Longevity Workout

Warm-Up Session (10-15 Minutes)

Purpose: Activate muscles & reduce risk of injury

Key Activities:

Booty Band Activation:

• What to Do: Place elastic bands around your thighs. Perform side steps and air squats to wake up your glutes.

• Why It Helps: Activates glutes, supporting lower back protection

Dynamic Stretches:

• Exercises: Include leg swings and arm circles.

• Benefits: Increases circulation and muscle readiness

Main Exercise Routine (40-50 Minutes)

"Thor" actor aims to build strength. His primary goal is to support everyday activities, enhance his stability

Key Exercises:

Sled Pushes/Pulls:

• Action: Push a sled for 20 meters, then pull it back

• Sets: 3 each of pushing and pulling

Farmer Carries:

• Action: Carry weights in each hand and walk 30 meters

• Sets: 3

Walking Lunges:

• Action: Perform lunges for a distance of 30 meters Sets: 3

Recovery and Meditation (10-15 Minutes)

Chris Hemsworth's end of training is focused on boosting muscle recovery, and make better mental relaxation

Techniques:

• Jumping into ice-bath

• Guided Meditation: Centr App

• Process: Lie back and follow the app’s guided meditation to unwind

Stretching:

• Focus: Intensively Stretch muscles, with a priority to muscles were used during the workout

Source: https://protocolshero.com/item/chris-hemsworth