NAD precursors, rapamycin, senolytics and fasting, with the human evidence kept separate from the mouse studies.
Apigenin is chamomile's main flavonoid. It inhibits the NAD+-consuming enzyme CD38 in mice and acts on GABA-A receptors in cell studies; human evidence comes from chamomile trials, and the testosterone claim has none.
Resveratrol is poorly absorbed, and human trials show small, inconsistent metabolic effects — it can even blunt some exercise adaptations. What the trials found and what the red-wine story leaves out.
NMN and NR both raise blood NAD+ in short human trials; no head-to-head study exists and functional benefits are unproven. Trial doses, safety and what is known about each.
Zone 2 — easy, conversational cardio — builds aerobic fitness, and fitness strongly predicts lower mortality. The claim that zone 2 is uniquely best for mitochondria is contested.
NMN is sold as an anti-aging breakthrough. Oral NMN raises blood NAD+ in short human trials, but no study shows a longer or healthier life. What the evidence supports so far.
Intermittent fasting, especially time-restricted eating, produces modest weight and metabolic improvements in trials, mostly by helping people eat less. Who should be cautious.
Cardiorespiratory fitness is one of the strongest predictors of all-cause mortality, and unlike most biomarkers it is trainable at almost any age. What VO2 max means and how to raise it.
Fisetin is a flavonoid found in strawberries that screened as the most potent natural senolytic in lab tests — but a major human trial is still running, and the bioavailability problem is real.
Spermidine appears to induce autophagy, the cellular recycling process linked to longevity, and it is abundant in wheat germ, aged cheese and natto. Animal data are strong; human evidence is mostly observational.
A single high-profile study put taurine on the longevity map by extending lifespan in mice — but the human evidence remains far earlier and far more uncertain than the headlines implied.
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