This story is part of Fit at Any Age: New Frontiers, a next-level guide to the latest science and tips to live stronger and longer.
technology centimillionaire Brian Johnson, a self-proclaimed “rejuvenating athlete,” reportedly spends more than $2 million a year on everything from $25,000 gene therapy injections to 111 pills per day. (He offers Supplement Stack for a $333 monthly subscription.)
Somehow things are going well. Johnson, 46, is seventh on the Rejuvenation Olympics scoreboard (out of approximately 1,750 contestants, the top 20 have the largest difference between their chronological age and biological age based on DNA methylation, known as the epigenetic clock). . However, some companies have achieved similar results with much lower budgets. Most notable No. 8 on the scoreboard is Julie Gibson Clark, a 55-year-old recruiter who practices regular exercise ($27 a month gym membership), meditates daily, saunas three times a week, Meals rich in vegetables are part of my daily routine. Supplements cost $79 per month. Currently, she is aging at a rate of 0.65 years for each additional calendar year, compared to Mr. Johnson’s 0.69 years. (Normal aging is 1.) So how much do we really need to spend on her longevity? “There are a lot of very interesting drugs in the pipeline that will definitely make a difference in the length and quality of life,” says Dr. Attia. But we are not there yet. In the meantime, use this chart as a guide to your spending.
exercise
“More than anything else, exercise has the greatest power in determining how you spend the rest of your life,” says Dr. Attia. It can slow or reverse physical and cognitive decline. Investing in trackers, trainers, gear, and more to help you work out consistently will likely pay off.
sleep
Quality sleep is essential for a long and optimal health span. Trackers can help remind you to prioritize sleep, but they aren’t necessary as the data can be confusing and accuracy is still questionable. Instead, evaluate your sleep with a questionnaire like the Pittsburgh Sleep Quality Index.
Blood glucose level
Blood sugar control is also important for a healthy life expectancy. “If you are one of the many people in the blood sugar gray zone, meaning your average blood sugar level is between 120 and 140 mg/dL, using a continuous blood glucose monitor is a powerful tool to help you identify and address the problem. “It has the potential to be a useful tool.”
Rapamycin
Intermittent administration of this drug helps the body get rid of its oldest and weakest cells. “This is the most promising geriatric agent to date,” Dr. Attia says. This means drugs that help people live longer, rather than treating specific illnesses.
sauna
Based on data, soaking in a sauna for 20 minutes at about 180 degrees Fahrenheit four times a week can benefit your brain, heart, and mortality risk. Taking it at night can also significantly improve the quality of your sleep, which Dr. Attia believes may explain some of these benefits.
SGLT-2 inhibitor
Drugs called sodium-glucose cotransporter protein-2 (SGLT-2) inhibitors (there are four FDA-approved types) can lower blood sugar levels and help treat diabetes. “The data on SGLT-2 inhibitors has gotten better and better with each subsequent study, and each generation of these drugs seems to offer more and more gero protection,” Dr. Attia says. “In addition to the benefits listed on the SGLT-2 nameplate, we see significant benefits in terms of kidney failure, heart failure, etc. SGLT-2 therefore exceeds its stated purpose.Read More I think I’ll meet a lot of people without it Diabetic patients will ultimately take SGLT-2 inhibitors because the data show a significant survival advantage in terms of complete mortality. ”
Metformin
Research into whether this diabetes drug can prevent aging has uncovered a variety of evidence that suggests it might, but there are still some subtleties that need to be grasped closely. “There’s enough smoke in there that I think we need to check to see if there’s a fire,” Dr. Attia says.
aging clock
The algorithm uses methylation and protein markers on your DNA to calculate your biological age. “Last year, we would have put these in the noise,” Dr. Attia says. But in the future, he thinks the clock may determine how lifestyle changes slow or accelerate aging.
ice bath
It has anti-inflammatory effects and also promotes mental health. Doing something difficult can lead to feelings of satisfaction and improved mood. But do ice baths help you live longer, as many claim? Probably not, says Dr. Attia.
NAD+
This molecule, which occurs naturally in the body, helps cells function. Declining levels with age are associated with cognitive decline, cancer, and muscle loss. There is not enough data from human studies to reveal a longevity benefit.
blood transfusion for young people
There is no evidence that they can prevent aging in older people. This is an interesting idea, but more research is needed. Red Flag: There is a lot of commercial activity going on despite zero human data.
resveratrol
“This is probably one of the biggest drawbacks in the supplement industry,” Dr. Attia says. Despite all the research, he says, “there’s only been one experiment that suggested that resveratrol had any effect.”
red light therapy
Although there are benefits for certain skin conditions, there is a lack of evidence for geriatric protective benefits.
On-call nutritionist
What should you include in your longevity supplement stack?
No supplements intention Never replace the basics of a longevity plan: exercise regularly, get plenty of quality sleep, and eat at least five servings of fruits and vegetables each day. far cry. But according to Brian St. Pierre, director of nutrition at Precision Nutrition, taking supplements to support these basics can be helpful. Here’s what he thinks is valuable:
multivitamin
A multivitamin with a DV of about 100 (but not more than 1,000) percent can help prevent deficiencies in important nutrients.
EPA+DHA Omega-3
Consuming 1-3 g of these can help improve cardiovascular, brain, and joint health.
vitamin D
1,000-2,000IU contributes to appropriate blood levels for immune health.
protein powder
Meeting your protein needs will help your body burn fat and build/maintain muscle.
magnesium
New research suggests it may have potential benefits for relaxation and sleep. Defects are common.
Other specific needs: Creatine (strength, power), Ashwagandha (stress, sleep), Curcumin (pain, inflammation).
This article was originally published in the March/April 2024 issue of the magazine. men’s health.
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