Basic Lifestyle Changes to Slow Aging

  • Avoid DNA damage (use sunscreen, avoid x-rays/radiation)
  • Eat less (caloric restriction / intermittent fasting)
  • Eat less protein
  • Be uncomfortable temperature-wise
  • Get good cardio exercise (HIIT — HR up to 85%)

Longevity genes are activated by adverse conditions. Obviously, don’t make the conditions so adverse that you do more harm than good.

Sirtuins (silent information regulators)

One way to get these going is to consume B3, NMN, NAD+, and/or NADH. These may be available as supplements.

Food sources include: cow’s milk, fish (esp. tuna/salmon), mushrooms (esp. crimini), green veggies (esp. peas, asparagus), and chicken

B3 is a precursor to NMN and NR.

NMN is an NAD+ precursor but you can take both; different benefits have been seen with each.

NR is a NMN and NAD precursor. However, supplementation is problematic due to greatly reduced bioavailability via the typical modes.

NAD+ is an oxidizer so antioxidants may be helpful as well.

Look into resveratrol, B9 methyl folate, B12 methylcobalamin

Enhanced by: exercise, caloric restriction

NMN Supplementation

Liposomal, sublingual is best. Start at 250mg/day and work up to 1g/day as you can tolerate it. Increase every 2-3 days.

mTOR (mammalian target of rapamycin)

Unlike the others, this is one you want to block as an adult.

Rapamycin has some significant side effects at high doses, but 5mg/week gives the benefits without much in the way of side effects.

Look at metformin


Metformin, a common diabetic medication, basically fakes an energy decline which kicks AMPK into gear.

Caloric restriction mimetics also include: resveratrol, pterostilbene, EGCg, quercetin, curcumin

Closely related to Sirtuins.

Things to know

ApoE genome type (risk for Alzheimer’s)

Lp(a) and ApoB (lipoprotein, a heart disease risk factor, and ApoB is the main protein in LDL)

Things to do

Exercise (specifically strength training)