Timestamps

0:00 – Introduction

4:12 – Humans adapt, and that changes the rules

9:58 – Diet diversity, sensitivities, and n of 1

16:51 – Assess first: biomarkers that predict disease risk

18:27 – Fixing sleep, movement, diet, environment

22:47 – Caution on rapamycin, metformin, methylene blue

25:54 – FOXO3 stem-cell study and what it means

37:15 – Mindset and willpower as real enhancers

41:44 – TMG, astaxanthin, melatonin, creatine

47:09 – VO2 max priorities and performance trade-offs

48:51 – Balancing fitness with joy and purpose

53:18 – Biomarkers mediate risk more than labels

1:01:00 – 2030–2040: what is realistic

1:04:02 – Immortality probabilities and living well now

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Timestamps:

00:00 Does exercise increase inflammation

03:03 Melatonin megadosing research

04:23 NOVOS vs Blueprint VS DoNotAge

07:44 Hidden things that contribute to my health

12:14 Bon Charge sponsorship

13:05 How to improve night shift work

15:40 Supplements to take before the sauna

17:15 Does caffeine age the brain

19:34 Can you make up for lost sleep

20:40 Thoughts on Urolithin A

23:14 Doing too much for longevity

27:59 How to stop waking up at 3AM

30:57 How much sodium do I consume

33:20 Do sleep supplements blunt natural sleep

37:07 Inflammation in longevity

41:23 Importance of good relationship with food

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Timestamps:00:00 Intro00:14 Taurine01:19 Apigenin01:55 Resveratrol03:20 Rapamycin04:55 Metformin06:11 Calcium AKG07:30 Melatonin08:16 SIRT609:05 NAC09:43 NMN, NR, Niacinamide11:10 Niacin13:58 Glycine15:16 Spermidine16:44 Omega-3s17:40 Creatine18:48 Pterostilbene19:19 Magnesium20:16 Vitamin K220:45 Sulforaphane21:34 Curcumin22:08 Methylated B vitamins22:33 Glutathione24:08 Lithium24:55 Lutein & Zeaxanthin25:30 Vitamin C26:29 Ergothioneine27:23 Methylene blue28:46 Multivitamin29:37 Aged garlic extract30:22 Astaxanthin31:06 TMG31:50 Ginger32:15 CoQ1032:53 PQQ33:24 Chondroitin33:45 MSM32:25 Glucosamine34:54 Conclusion

100 supplements ranked worst to best: https://youtu.be/W8DZbYyuDmA

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