Circadian rhythm & sleep
Circadian rhythm affects about 40% of active genes and immune timing; light at night lowers melatonin, disrupting the clock gene BMAL1 increased amyloid deposition in mice, and short sleep in midlife raises later dementia risk.
7 interventions act here
Creatine
Cheap energy-buffering supplement studied for brain function, vascular health and lowering homocysteine.
In my stack
Glycine
Amino acid that supports glutathione production with NAC and may deepen slow-wave sleep.
I've used it
Taurine
Sulfur-containing amino acid whose levels decline with age; supplementation extended median lifespan in mice.
I've used it
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
Spermidine
Polyamine that induces autophagy and declines with age; extends lifespan in model organisms.
Watching
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
Luteolin
Flavonoid from herbs and vegetables with anti-inflammatory, antihistamine, and possibly neuroprotective effects, mostly shown in cells and animals.
Watching