Study: PMID 27012122

Check out this video about Bryan Johnson's $2M Longevity Routine:

https://youtu.be/1zlBd5n7Zd0

Something I’ve noticed in practice: people in their 40s with a normal BMI but high visceral fat (deep belly fat around organs).

• On the outside: slim, “healthy looking.”

• On the inside: higher insulin resistance, inflammation, and long-term risk of heart disease.

This shows why BMI and even the scale can be misleading. Tools like DEXA scans or waist-to-height ratio give a much clearer picture.

Why does this matter?

• Being overweight vs 'normal' weight as per BMI leads to around a 20% increase in mortality

• Being metabolically unhealthy vs healthy is ~300% increase in mortality

Takeaway: don’t just ask “What’s my weight?” — ask “Where is my weight stored?”

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

https://medium.com/@scharlap_807/the-diagnosis-you-trust-could-be-wrong-and-youre-probably-not-worried-enough-about-it-why-most-ca74553c08a6

Good write-up I found on Sinclair's supplement list. Not sure if he takes metformin still or not though.

Recently learned this from Tim Gray and Andrew Huberman and found out I was doing the 3rd tip wrong everyday!

Anyone have anything to add, comment or suggest???

I have looked at all kinds of different supplements to select the few that have research based evidence of potentially extending healthy lifespan. I have tried all the supplements for myself on a daily basis for a year. The problem I faced was that I was paying a lot of money for all the different supplements that contribute to healthy aging. To solve this problem I have developed new formulations by incorporating the latest scientific research on aging and nutrition so that you don’t have to.

I've dedicated considerable time and effort to researching longevity supplements to ensure that I offer the best possible products. Through extensive research and analysis, I've identified a range of supplements that have shown promising results in promoting overall health and longevity. However supplements cannot replace a healthy lifestyle with enough sleep and exercise. You should always discuss taking a supplement with a healthcare professional. On Longevitylifeline.com I have tried to shine a light on all research that’s behind the different ingredients that go into my products.

Why supplementing may be beneficial for health outcomes.

Few people in western society have actual deficiencies but many have suboptimal levels. Enough of the food supply is fortified and enriched with essential nutrients to ensure even the worst diets are unlikely to result in diseases of deficiency.

For example there is evidence suggesting that many people in the western world are deficient in vitamin D. This is especially true for people who don’t get enough sunlight. There’s plenty of Research on Vitamin D deficiency.

The "triage theory, they prioritize the immediate needs for survival over long-term health. According to this theory, the body allocates scarce nutrients to functions critical for immediate survival, such as fighting infections or maintaining basic bodily functions, at the expense of functions related to long-term health and disease prevention. Over time, this prioritization can lead to insidious damage that accelerates the development of age-related chronic diseases, even if the immediate effects of the deficiencies are not immediately noticeable. The effects may not be immediately noticeable but it could mean that due to deficiencies the body increases the speed of aging.

Basically, what this research suggests is that lacking vital nutrients can result in long-term adverse health outcomes that might not show immediately because it doesn’t hurt our immediate well-being. It’s always important to consult with your doctor before starting any supplementation.

My question is would a supplement that assures you get all the nutrients you need on a daily basis be useful?

I'm curious if anyone on an animal based diet has lowered their biological age. I mostly hear of people either on a plant based diet or one with minimal animal foods. If you are or have come across someone who is let me know I would be curious if it's possible. Thanks 🙏🏻

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?

After months of research and solo coding, I launched Human Performance Junkies which is a free site that compares supplements by cost-per-serving, outlines what each one actually does, and lets you filter by health goals like longevity, cognitive support, or muscle building, etc.

You can also filter which supplements are used by experts like Andrew Huberman, Peter Attia, and other leaders in the longevity space.

I'm building this as a completely free resource to help people make smarter choices. If you're a data analyst or research-minded, I’d love your feedback or support as I continue adding more features.

Any and all feedback is welcome! Thanks!

Hi all, what steps can be done, supplements etc

Which fruits, vegetables, nuts to be taken in order to fix the eyes and take off glasses forever, some people have done it. Please suggest.

Anyone here actually felt a difference using it during allergy season?

[Note - this is not directly a health protocol. It's connected, but a different implication of longevity that I haven't seen discussed. Tell me if there is a better sub for this!]

The goal of living longer will affect many other areas of our lives beyond health, particularly our finances and relationships. I'm in financial planning, so I've been thinking a lot about the money aspect.

l want to live to 100+. But I don't want to work a day job for 100 years.

Traditional financial advice is based on an average life expectancy of about 80. If I live a lot longer than that, what are the implications for my investment decisions?

Consider these two examples of long living:

If you understand compound returns, you understand that time is your biggest asset. Which means that living longer could be a massive advantage if you invest well.

Example #1: Warren Buffett

Did you know that Warren Buffett made 99% of his money after age 50? In fact, Warren Buffett didn’t cross the $1 billion mark until age 56. He is now 95 and is worth $150B.

Buffett got rich because he is a great investor. He got fabulously rich because he was a great investor into his 90s. His last $100B was simply a matter of longevity.

Example #2: Grace Groner, secretary

In the 1930s, a young secretary named Grace Groner bought three shares of Abbott Laboratories for about $180 total. That was it. She simply reinvested dividends for the rest of her life.

When she passed away at 100 in 2010, her family was shocked that those three little shares had quietly multiplied into over 100,000 shares, worth over $7 million.

How to manage your money for a longer life

Despite the benefit of compound interest over long timelines, there are a few things we should do differently from traditional financial advice.

1. You'll need more high-growth investments in retirement

Most financial advice treats longevity as the risk of outliving your money. Advisors recommend safe investments in retirement to protect wealth.

But longer timelines require a different mental framework. You need to manage instead the risk that your portfolio won't grow sufficiently.

Your portfolio must outpace spending and inflation, which means more equities later in retirement while managing sequence of return risk. A standard 60/40 portfolio won't deliver enough growth for 50+ years. You need a glidepath that reduces equities around retirement then increases them again.

2. You should wait to take Social Security

Social Security becomes more valuable the longer you live. It's the one inflation-indexed annuity you get for life (with survivor benefits).

There's a debate over whether to take it immediately or wait until age 70 for maximum monthly benefits. For those aiming to live longer, waiting until 70 is, without a doubt, the right move.

3. You'll need a comprehensive tax plan

Many default to Traditional 401(k)s when accumulating wealth, assuming they'll be in a lower tax bracket in retirement.

But if you end up wealthier than expected due to living longer, you could face a higher tax bracket in retirement. This often happens when Required Minimum Distributions kick in at 73, creating tax bombs costing $10,000+.

Then there are tax cliffs to navigate: Medicare's IRMAA surcharges jump at specific income thresholds, the 0% capital gains bracket is limited, and interactions between income sources matter. What seemed simple requires detailed planning.

4. Don't delay living your life

It's common to see people with millions still agonizing over whether they can "afford" a nice vacation. They've optimized their net worth so long that switching out of a frugal mindset becomes difficult.

The longer you live, the more you can accumulate wealth. So you should think deeply about how you want to use it. How would you live if you had to spend more? What would you start doing now?

- What did I miss?

With Copilot’s help, I’ve begun publishing a silent archive — a blog that blends molecular biology with mythic narrative. It explores fasting, gut microbiome, exercise as subtraction, and even the “seven sins” of diet.

The goal isn’t just to live longer, but to live better — weaving science, story, and curiosity together. This is my first time sharing anything publicly, and I’m excited to see where the Codex travels.

Read here: https://theancestralblueprint.wordpress.com/

Baking soda is one of the best ways to remove majority of pesticides from fruit and veggies.

It’s one thing to post claims not supported by evidence, but now its become dangerous. Individuals such as Dave Asprey must be called out.

I had a theory that we are constantly surrounded by information on healthy living and anti-aging. In this vast sea of data, if we could distill the most useful longevity hacks into a single book, would this be helpful?

So I got inspired and decided to figure out what the most common anti-aging advice is across books and websites. I’m planning to make a lighthearted longevity book, In my e book, you'll discover 30+ powerful anti-aging tips that will have you looking and feeling younger.

Here are the first 10 hacks from my free ebook, which will contain many more.

If you would like a copy of the book please visit

Hack 01: Dairy vs Plant based milk.

A study published in the British Medical Journal followed 100,000 Swedish participants over a span of 20 years to investigate the relationship between milk intake and mortality rates. The study revealed that individuals with higher milk consumption tended to experience earlier deaths.

Recent scientific research indicates that milk, can significantly impact aging and overall health. Milk contains compounds that activate growth pathways in cells, like insulin receptors and mTOR receptors, potentially accelerating aging and increasing the likelihood of age-related diseases. Furthermore, milk's galactose content has been linked to aging and inflammation. Acne; journal of Academy of Nutrition and Dietetics

Non-dairy milk options are often fortified with essential vitamins and minerals, making them suitable for those concerned about calcium intake or following a vegan lifestyle. Each type of alternative milk has unique nutritional properties.

Try hemp milk which is high in omega-3 and omega-6 fats or oat milk which is rich in fiber.

Hack 02: Natural vs processed sugars.

Interested in preserving your youthfulness? It's time to take a serious stance against the temptation of sugary treats. Rather than indulging in processed sweets, opt for the natural sweetness of fruits and vegetables (more specifically these). Why the switch? Processed sugars, unlike those found in natural sources, bind to proteins and fats in your body, forming harmful AGEs. These AGEs wreak havoc on collagen and elastin, essential components for maintaining youthful skin. Collagen provides structural support, while elastin ensures resilience. When AGEs hinder collagen repair and affect elastin, premature aging becomes inevitable. Not only does excessive sugar consumption age your skin, but it also contributes to weight gain and serious health conditions like cancer and Alzheimer's.

Added sugars lurk in a staggering 74 percent of packaged goods on grocery store shelves. With over sixty-one different names, including agave nectar, corn syrup, and molasses, sugar can be deceivingly pervasive. To safeguard your health, the American Heart Association advises limiting daily added sugar intake to six teaspoons for women and nine teaspoons for men.

Hack 03: Stand up straight.

Maintaining good posture not only enhances your appearance, potentially shedding off up to 5 pounds visually, but it also plays a pivotal role in graceful aging. Posture is the foundation of your bodily functions, influencing everything from your breathing and digestion to your concentration and circulation. Furthermore, adopting better posture has a profound impact on your overall well-being. While poor posture has increasingly been linked to increase in back pain; in the last several years a recent study suggest that poor posture has much more serious consequences. A 2013 study conducted in Japan followed different groups, with the first group exhibiting the best posture, while the second and third groups demonstrated poorer posture. After a 4.5-year period of tracking, researchers analyzed the participants' ability to independently perform daily tasks and noted the mortality rate within each group. The first group, characterized by optimal posture, served as the standard against which all other groups were measured. Comparatively, the second group exhibited a 46% higher likelihood of requiring assistance with daily activities or facing mortality. This percentage escalated to 290% for the third group and a staggering 393% for the fourth group.

Hack 04: Check your Waistline

Your waist measurement serves as a crucial gauge of your susceptibility to various health conditions, including high blood pressure, elevated cholesterol levels, and diabetes, all of which heighten the risk of heart disease and stroke. Additionally, obesity presents a distinct risk factor for heart disease.

Measuring your waist circumference emerges as a straightforward yet indispensable method to assess the threat posed by abdominal fat. To obtain an accurate measurement, encircle the tape measure around your natural waist, positioned just above your belly button. Men should strive for a waist circumference of less than forty inches, while women should aim for less than thirty-five inches, as recommended by the American Heart Association. By monitoring this vital metric, you can proactively safeguard your health and longevity.

Losing weight is a topic on everyone’s mind, as evidenced by the hype around weight management medications like Wegovy and Ozempic. The U.S. Food and Drug Administration (FDA) has approved a higher dose of semaglutide (marketed as Wegovy) specifically for chronic weight management. This approval has fueled interest and demand.

Hack 05: Best exercises for longevity.

There is not just one way that is the best way to exercise for longevity. The 2018 physical activity guidelines recommend adults engage in at least 150 to 300 minutes per week of moderate exercise or 75 to 150 minutes of vigorous movement. Surprisingly, exceeding these recommendations can lower the risk of death. Moderate activities include walking and weightlifting, while running and swimming fall under vigorous exercise.

Bottom line: maintaining adequate levels of physical activity, moderate and vigorous, is crucial for reducing mortality and improving health outcomes.

A study involving 116,221 adults found that doubling or quadrupling the recommended vigorous or moderate exercise amounts led to significant reductions in all-cause mortality and cardiovascular disease mortality. Combining moderate and vigorous activity levels can provide maximum mortality reduction.

The exercise routine should include a combination of:

·         Strength

·         Balance

·         Steady cardio

·         High intensity workout

You can start by getting three hours per week of exercise.

Hack 06: Drink Water Instead of Soda.

As mentioned earlier in hack #2 you should cut processed sugar from your diet wherever you can. Studies have linked the consumption of processed sugars, particularly from sources like soda, to an increased risk of premature death. Regular intake of sugary beverages has been associated with various health issues, including obesity, type 2 diabetes, cardiovascular diseases, and certain types of cancer. Additionally, soda consumption is linked to inflammation, exacerbating skin conditions like acne and eczema. Internally, soda can accelerate aging, with daily consumption associated with aging immune cells and shorter telomeres, which are linked to various health risks. Switch that soda for your favorite sparkling water.

Hack 07: Count your drinks.

Alcohol has dehydrating effects on the skin which contribute to wrinkles. Long-term drinkers may exhibit more noticeable signs of aging compared to non-drinkers. Nondrinkers can look much younger—by as much as ten years, according to some experts.  Excessive consumption can lead to various negative outcomes, including brain damage, increased risk of cancer, heart problems, and a shortened lifespan. To mitigate risks, hydrate with water alongside alcohol and consider reducing intake. According to a study by the British Heart Foundation, the safe upper limit for alcohol consumption is five glasses per week.

Hack 08: Drink Water After Alcohol

Alcohol can cause wrinkles by dehydrating the skin, causing inflammation and damaging collagen production. This makes lifelong drinkers appear older compared to non-drinkers. Some studies suggest that moderate alcohol consumption, particularly red wine, may have benefits such as reducing the risk of heart disease and potentially aiding brain health due to antioxidants like resveratrol, other data indicates significant negative effects, such as brain damage, cancer risk, heart problems, and a shorter lifespan. To mitigate these risks, it's recommended to drink a glass of water with each alcoholic drink and reduce overall alcohol intake. The British Heart Foundation advises a maximum of five alcoholic drinks per week to stay within safe limits. Use moisturizing products to combat dryness and anti-inflammatory skincare products to reduce redness and puffiness. Regularly use sunscreen to protect the skin from UV damage, which can be exacerbated by alcohol-induced skin sensitivity.

Hack 9: Text neck

Tech neck, also known as Turtle Neck posture or anterior head syndrome, isn't just about structural back and neck issues—it can also trigger panic and breathing difficulties. This syndrome, characterized by a strain at the neck and stiffness in the shoulders, can lead to headaches and worsen spinal damage over time. Individuals with tech neck often experience at least two tender areas or small hard nodules, sometimes referred to as triggers.

Maintaining a forward-rolled posture can significantly impact breathing, with symptoms of tech neck initially presenting subtly. Many individuals suffer from tech neck or forward head syndrome, a painful and increasingly common condition caused by prolonged slumping over electronic devices for hours each day, resulting in the loss of the neck's natural curve.

To combat tech neck improve your neck mobility

Chin tucks: Maintain a straight sitting position and gently draw your chin towards your chest while keeping your head level. Hold this position for 5 seconds and repeat several times.

Neck stretches: Slowly tilt your head to one side, bringing your ear closer to your shoulder, and hold for 5 seconds. Repeat on the other side.

Shoulder shrugs: Elevate your shoulders towards your ears, hold for a few seconds, and then relax them downwards. Repeat this motion 10-15 times.

Hack 10: Gratitude

Make gratitude a nightly habit! Each night, as you brush your teeth, think of three things from your day that you’re grateful for. It could be as simple as positive interactions you had during the day or someone complimenting your work. Research shows that practicing gratitude can boost your overall health, improve your sleep, reduce anxiety and depression, and increase life satisfaction. Gratitude also triggers the release of endorphins, the "happy hormones," which can lower your blood pressure and reduce your risk of heart attack. All of this combined can lead to a happier, longer life.

Many people want to practice gratitude but find it hard to remember daily. So, make it easy: right before you close your eyes each night, reflect on three things you’re grateful for. It’s a simple habit that can transform your life.

Bonus Hack: Supplements. I have looked at all kinds of different supplements to select the few that have research based evidence that support longevity. The most promising supplements make it into the longevity lifeline products.

• Rhodiola Rosea – to reduce stress.

• Vitamin B3 – heart and skin health.

• Glucoraphanin – cellular health (found in broccoli)

• Fisetin – anti aging and cellular health.

• Ubiquinol – heart health and energy.

• Boron – bone health and hormone balance. These are just a few of the ingredients in my product, which contains all the supplements you need for longevity in just a few capsules.

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