29 interventions · 108 posts · 154 key studies
What the research says, sorted by how strong it is.
Every supplement, habit and exposure covered on Longevity Lifehacks, with the studies behind it, the doses researchers used, and what I actually do. 13 are in my current stack.
Evidence ladder
Human trialsstrongest
Human observational studies
Animal studies
Cell studiesearliest
Bars count the studies discussed in the posts at each level.
Goal
Has
Me
29 of 29 interventions · sorted by strength of evidence
Vitamin D3 (incl. HMB + vitamin D)
Sunlight-made hormone that regulates immunity and muscle; linked to slower telomere shortening and preserved function in trials.
I've used it
Folate & B Vitamins
Methylation-cycle vitamins that lower homocysteine and slowed brain atrophy in MCI, but excess folate may fuel cancer.
In my stack
Creatine
Cheap energy-buffering supplement studied for brain function, vascular health and lowering homocysteine.
In my stack
Ketones (exogenous ketones & MCT)
Alternative fuel that lets the energy-starved failing heart pump better; BHB also dampens NLRP3 inflammation.
Watching
Omega-3s (DHA/EPA) & SPMs
DHA and EPA are the building blocks for pro-resolving mediators that actively switch off inflammation.
In my stack
Glycine
Amino acid that supports glutathione production with NAC and may deepen slow-wave sleep.
I've used it
Methylene Blue
Century-old dye and drug that shuttles electrons in mitochondria; low doses studied for Alzheimer's.
Watching
N-acetylcysteine (NAC)
Cysteine source that cells use to make glutathione, the antioxidant that declines with age.
I've used it
NAD+ precursors (NR, NMN) and CD38 inhibition
NR and NMN feed the NAD+ salvage pathway to offset the age-related NAD+ decline driven partly by CD38.
In my stack
Taurine
Sulfur-containing amino acid whose levels decline with age; supplementation extended median lifespan in mice.
I've used it
C15:0 (Pentadecanoic Acid)
Odd-chain saturated fat linked to better metabolic and heart health in observational studies; supplement trials show minimal effect.
Skeptical
Plasmalogens
Membrane phospholipids that act as the brain's last-line antioxidant; levels are very low in Alzheimer's.
Watching
Arginine
Semi-essential amino acid that fuels T cells and feeds spermidine; reduced amyloid-beta in Alzheimer's mice.
In my stack
L-Glutamine
Abundant amino acid fueling gut lining cells and mucus; she takes it to protect the gut barrier.
In my stack
L-Serine
Amino acid made via brain glycolysis; needed for NMDA receptor signaling and declines in the aging brain.
Watching
Light at Night & Melatonin
Bright days and dark nights maximize melatonin, an antioxidant linked to lower mortality and Alzheimer's protection.
I've used it
Curcumin
Turmeric polyphenol that lowers TNF-alpha and other inflammatory signals; she takes it to curb NLRP3 overactivation.
In my stack
Resveratrol
Grape polyphenol in her stack, linked to heart health, lower inflammation, FOXO3/sirtuin activation, and fading age spots.
In my stack
Methionine & Sulfur Amino Acid Restriction
Limiting methionine and cysteine extends lifespan in animals and lowers IGF-1; intermittent versions may spare muscle.
Watching
Proline
Collagen-rich amino acid that restored mitochondrial function in senescent stem cells in a 2024 study.
In my stack
Spermidine
Polyamine that induces autophagy and declines with age; extends lifespan in model organisms.
Watching
Fisetin & Quercetin
Plant flavonoids studied as senolytics that clear senescent 'zombie' cells and dampen inflammatory signaling.
In my stack
Alpha-Ketoglutarate (AKG)
Krebs-cycle metabolite that drops sharply with age; supplementation extended lifespan and healthspan in mice.
In my stack
Lithium (low-dose lithium orotate)
Trace mineral found in food and water; low brain lithium is linked to Alzheimer's amyloid, tau, and neuroinflammation.
In my stack
GHK-Cu (copper peptide)
Copper-binding tripeptide that declines with age and supports skin, wound healing, hair and lung repair.
I've used it
Urolithin A
Gut-microbe metabolite of ellagitannins that boosts mitophagy and may counter age-related immune decline.
In my stack
Coffee & Caffeine
Coffee and caffeine intake are linked to lower dementia risk, possibly most for slow/intermediate caffeine metabolizers.
I've used it
Microplastics Reduction
Cutting nanoplastic exposure, found in arterial plaque and brain tissue, and keeping the gut barrier strong.
I've used it
Luteolin
Flavonoid from herbs and vegetables with anti-inflammatory, antihistamine, and possibly neuroprotective effects, mostly shown in cells and animals.
Watching
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Where the posts connect
Mitochondria & energy12Glutathione & oxidative stress12Epigenetics & DNA12Amyloid & tau11Cellular senescence7Gut microbiome7Circadian rhythm & sleep7Autophagy6Collagen & extracellular matrix6Immune aging & T cells6Methylation & homocysteine5Gut barrier5NLRP3 inflammasome4Lipids & membranes4Stem cells4NAD+3GSK3β2Blood-brain barrier2Nutrient sensing & mTOR2