#1

I just thought I’d poll the community to see what people think about the current longevity options. Which are most effective in your opinion?

Here’s my list:

  1. Rapamycin
  2. Extreme Lipid Lowering (ApoB/ LDL < 50)
  3. SGLT2I (Empagliflozin)
  4. Curing Deficiency (D3, B12, Omega-3, Magnesium)
  5. Amino Acids (Taurine, GLYNAC)
25 Likes
#2

Keep immune system healthy

  1. Rapa
  2. Gut health (antibiotics, processed food, fiber, polyphenols)
  3. Minimize cumulative antigenic load (exposure to virus, bacteria, toxins)
  4. No visceral fat
  5. Periodic energy shortages (FMD, fasting, exercise)

Keep mTOR from being overactive

  1. Rapa
  2. Least necessary protein / AA
  3. Least necessary calories
  4. Regular exercise
  5. Sleep

Avoid unnecessary damage

  1. Sunburn
  2. AGEs in diet (fried food, grilled, blackened)
  3. Drugs to wake up; drugs to fall asleep
  4. Yo-yo dieting
  5. Inactivity leading to lost muscle, bones, blood vessels, mitochondria
  6. Alcohol, smoke in lungs,
  7. Mouth breathing
  8. Nutrient shortages
  9. Disregulated: apoB, HbA1c, BP, NO, melatonin,
19 Likes
#3

I have preferred interventions but I base it on prolonged health span not longevity.

  1. Exercise
  2. Rapamycin
  3. Good diet with adequate protein
  4. Cancer screening
  5. Creatine

Difficult to limit to 5.

14 Likes
#4

Of course it’s difficult to limit it to 5. I wanted everyone to think about the 5 that they think are most effective for lifespan. So far, so good!

I love the diversity of answers so far!

2 Likes
#5
  1. Lifestyle - Exercise (regular Cardio & Weights), Plant based diet, low sugar and alcohol, Sleep, Social Karma, fun and Family.
  2. Diet balancing supplements - Amino Acids (Creatine, Taurine, etc.), Omega-3, Now Foods “Adam Super Multivit”, Plant protein.
  3. Rapamycin (month on, month off) and Acarbose with high carb meals.
  4. Regular bloodworks and screening.
  5. Lipids and Glucose balancing.

Current area of research and review: Peptide Bioregulators.

6 Likes
#6

All of the items listed above are on my “main” list also. One that is not mentioned is our old blue friend, PDE5 inhibitors. I go with 10mg tadalafil 2x/week, as well as 100mg sildenafil 2 or 3 times per week, “as the spirit moves me.” I’ve used PDE5 inhibitors for more than 20 years, long before I ever thought about life extension.**

I’m going with the vigorous LDLC lowering philosophy, not without some trepidation. Rosuvastatin got me in the official “green” zone (78mg), but I’ve recently added ezetimide, VitB, and fish oil, to try to get to sub 50. I’ll blood test soon and depending on results, I might try decreasing dosing/frequency.**

I’m 71 and scored a bio age of 58 on the Levine Calculator, so I must be doing something right. Its so weird, stumbling through this foggy landscape, without the help/knowledge/advice of the official health care system. Almost surreal.**

15 Likes
#7

Breaking the rules here since it’s not a top 5, but this is my current list at 38 years old. I’ve gotten a lot of extensive blood tests to monitor things and I make sure my blood pressure doesn’t exceed 115/70. I work out a lot (weights and cardio) and eat a micronutrient diverse diet, ensuring no deficiencies.

Acarbose (200mg)
Macuguard: Astaxanthin, Lutein, Zeaxanthin, & Saffron
Collagen & Hyaluronic Acid (20g & 120mg)
CoQ10 Ubiquinol (100mg)
Creatine (5g)
DHEA (25mg) to fix deficiency
Empagliflozin (10mg) for heart health
Ezetimibe (10mg) to crush ApoB and anticoagulation
HGH (2iu)
Melatonin (0.5mg)
NAC-ET (50mg)
Nandrolone (100mg per week) for joint relief
Nebivolol (5mg) relaxes me and lower heart rate
NP Thyroid (180mg) for hypothyroidism
Pregnenolone (100mg) to fix deficiency
Rapamycin (5mg per week)
Rosuvastatin (5mg) to crush ApoB
Selegiline (1.25mg)
Tadalafil (2.5mg)
Taurine (4g)
Telmisartan (40mg)
Testosterone (140mg per week) TRT
TMG (1000mg)
Trazadone (100mg) to sleep

13 Likes
#8

Most effective - clearly, CR must make have a starring role as the only intervention proven to slow down aging and extend max lifespan in almost all species studied.

  1. CRON - Caloric Restriction with optimal nutrition

  2. Rapamycin + glucose controlling agent(s) (acarbose, gliflozils etc.) + lipid normalizing agents (bring down if high) + blood pressure control agents (if needed)

  3. Sleep (good quality) + stress control (dampen chronic and excessive)

  4. Psychological engagement (social contact, hobbies, passions, lust for life etc.)

  5. Moderate exercise, active lifestyle (no prolonged sitting, physical inactivity etc.)

11 Likes
#9

I’ve become less bullish about rapamycin and more bullish about amino acids.

2 Likes
#10

I am going to limit my 5 to supplements or drugs.
I am not including exercise, sleep, or diet which are extremely important.

Rapamycin
Metformin
Acarbose
Lithium
Atorvastatin

12 Likes
#11

1.calorie restriction
2. Meaningful job an/or hobby such as piano playing or target shooting
3. Sleep
3. Physically active and moving throughout a day plus Exercise
5. Updated Vaccinations

4 Likes
#12

Current top 5 in order:

Exercise
Rapamycin
Acarbose, I use this irregularly when I’m eating carbs from the garden.
Low Carb, this means no added sugar and no flour. I still eat from my garden, but not potatoes.
DMSA every 2 weeks. This is maybe just for me, but most have heavy metals I am guessing. Reduce them and you will live longer. I think I’m on this for life. The only side effect I have noticed is better sleep the night of.

5 Likes
#13

Rapamycin - High dose biweekly and senolytic cocktail monthly

Exercise – get anaerobic every day

Glucose management - SGLT2i, acarbose, metformin

LDL and apoB - in target range for your risk category

All blood markers and BP- at normal to optimal

7 Likes
#14

It’s also about optimising for whatever your (genetic) risks are.

So I have a family history and genetic loading for CHD (and have higher Lpa) and malignant melanoma.

So my 5 are geared around these as well as general healthspan.

Id go, and like desert shores Im excluding the obvious lifestyle changes we all make, in no particular order

Rapamycin
Acarbose
Statins (Ator and Ezetimibe. Im denied a PCSK9i in the UK)
Astaxanthin (and polipidium)
O3 (DHA etc)

Special shout out too for sauna. Been doing it since that Laukanen paper.

5 Likes
#15

I would say that it’s about optimizing the most important biomarkers with the best drugs available (efficient + safe + with positive side effects):

  1. Glucose: SGTL2i (+ GLP-1RAs if needed)
  2. BP & BPV: telmisartan (+ DHP CCB if needed)
  3. Lipids: ezetimibe (+ atorvastatin if needed)
  4. Mood, depression, sleep: lithium, sleep hygiene, stress management, yoga (also taurine?)
  5. All the above: exercise, balanced diet, no processed food, avoid pollution, etc.
  6. Curing deficiency (vitamins, omega 3, magnesium, etc.)
8 Likes
#16

Can you elaborate on this one?

1 Like
#17

@Davin8r This is a big one for me. We all have heard the call to nasal breath for al sorts of reasons from better sleep to facial structure to better athletic performance. I just learned about the brain and heart health benefits of nasal breathing. It is easier to think about the health detriments of mouth breathing.

  • not conditioning air (temp, humidity)
  • not filtering air (particles, viruses, toxins)
  • not using the resistance of the nasal passages to trigger use of diaphragm for breathing and which results in deeper, slower breathing
  • slower nasal breathing results in the same O2 uptake with less CO2 blowoff. This results in higher blood CO2 which causes blood vessels to relax…better blood flow …more efficient O2 delivery
  • deeper breathing is more relaxing…parasympathetic.

A normal person will have to adapt to higher co2 in blood after a lifetime of mouth breathing, but afterwards allows the same oxygen uptake (and energy production) with 25% less breathing, per Dr Dallam.

Use of daily sinus rinsing and (mostly; still adapting) nasal breathing has eliminated my frequent nasal infections and bronchial infections. I mean never after a pattern of several every year for a lot of my adult life.

Mouth breathing during exercise can lead to low oxygen to brain and heart, which may be an offset to the otherwise good effects of exercise. Checkout my latest podcast on this topic (I posted here today).

9 Likes
#18

Forgot to mention Creatine
No brainer.
No downside. I take 5g a day

4 Likes
#19

Just adding a few that people might have forgot:

  1. Vitamin K (do some research and let me know what you find)
  2. Fiber (soluble)
  3. Iodine
  4. Rosemary (it extends the life of oil and food) I think it is very underrated and often over looked.
  5. Turmeric / Curcumin
  6. Sauerkraut (yes its a food but a good one)
9 Likes
#20

Are you totaling all these up?