NMN stands for nicotinamide mononucleotide, a molecule that plays a key role in longevity. It's a precursor to NAD+ (nicotinamide adenine dinucleotide), which is a crucial molecule found naturally in our bodies. NAD+ is involved in numerous cellular processes, including energy production, DNA repair, and maintaining cellular health.

“We need NAD, but it decreases as we get older. NMN can help instantly to replenish it.” - David A. Sinclair, Co-Director of the Paul F. Glenn Center for Biology of Aging Research at Harvard Medical School.

Simple explanation: NMN is like a superhero ingredient that turns into NAD+, a super important substance in our bodies that helps with energy and fixing our cells. When we get older, we have less NAD+, which can make us age faster.

Taking NMN supplements can increase our NAD+ levels, helping our cells stay healthy and making us feel more youthful, more energetic, more fit and rested. This way, we can enjoy a longer, healthier life.

Science: NMN works its magic by activating sirtuins, proteins that are like cellular guardians, protecting and maintaining our cells' health as we age.

Here's what NMN does for us:

• Boosts energy: NMN helps our body make more NAD+, so we have more energy, feel younger and feel better rested.
• Mimics calorie restriction: Taking NMN acts like eating fewer calories and can make it easier to suppress age-associated weight gain.
• Boosting NAD+ levels to support cell health: NMN helps our cells work well and keeps our DNA in good shape. 
• Improves fitness: More NAD+ means we have more energy for workouts, better performance, better muscle endurance and better overall health.
• Protects DNA: NMN helps our body fix any DNA damage, which can keep us healthy and lower the risk of certain diseases.

Processes especially supported by NMN:

• Autophagy: A cellular process that breaks down and recycles damaged cells and cellular components, helping to maintain overall cellular health.
• Boosting sirtuin activity.

Recommended by: David Sinclair, Peter Diamandis, Rhonda Patrick, Joseph Mercola, Aubrey de Grey, and Valter Longo.

Resveratrol is a fantastic plant compound found naturally in things like grapes and red wine. But in order to use its longevity properties you need to take it in the form of a supplement.

It's known mainly for its antioxidant and anti-inflammatory properties, but a lot of scientists say that its value is in supporting many other, more important processes, as put below.

Longevity benefits: Resveratrol keeps our hearts healthy, defends our cells against damage, and may even help us age more gracefully by activating sirtuins. Thus contributing to improved health and longevity.

Science: Its potential to activate sirtuins, our cells' natural protectors, is linked to improved cellular health and longevity, while its antioxidant properties make it a shield against harmful free radicals. Beneath the full list of the benefits.

Processes especially supported by Resveratrol:

• Boosting sirtuin activity. Sirtuins are anti-aging genes that guard and protect our DNA.
• Autophagy. A cellular process that breaks down and recycles damaged cells and cellular components, helping to maintain overall cellular health.
• mTOR suppression. When we quiet down this special protein regulating growth and metabolism, it allows our cells to focus on repairing and maintaining themselves instead of just growing. 
• AMPK activation. AMPK is like a smart energy switch for our cells. When it's turned on, it helps our cells use energy more efficiently and fix themselves.
• Helps mimic the effects of caloric restriction.
• Has anti-inflammatory and antioxidant properties that can help combat inflammation.
• Supports epigenetic regulation. It can change gene expression, helping you stay healthier and age gracefully.

Recommended by: David Sinclair, Andrew Weil, Joseph Mercola, Ray Kurzweil, Joel Fuhrman, and Chris Kilham.

Berberine is a natural compound found in certain plants that's like a best friend for our metabolism. It has positive effects on blood sugar and cholesterol levels and improves insulin sensitivity.

Longevity benefits: 

• keeps our metabolism in check,
• supports a healthy heart,
• and fights inflammation

It can promote cellular health and overall well-being, making it a great addition to our anti-aging arsenal. However, it's important to note that berberine is not a substitute for a healthy diet and lifestyle. It's best to combine berberine supplementation with a balanced diet and regular exercise for optimal health and longevity.

Science: Berberine supports many vital processes important for longevity.

It gives our cells a boost by activating AMPK, an enzyme that's like a personal trainer for our cellular energy and metabolism. When AMPK is activated, it helps improve insulin sensitivity and reduce blood sugar levels, reduce inflammation, and promote cellular repair, similar to the effects of caloric restriction. Thus - it helps mimic the effects of caloric restriction even without reducing calorie intake. 

Furthermore, it:

• Activates autophagy and helps improve metabolic health.
• Helps suppress mTOR, promoting cellular health.

Recommended by: Mark Hyman, Rhonda Patrick, Peter Attia, Ben Greenfield, Michael Greger, and Chris Masterjohn.

DHEA (Dehydroepiandrosterone) is a hormone our bodies naturally produce, but it declines with age, so supplementing can help us maintain a youthful balance of hormones, which is essential for overall health and a longer life.

Longevity benefits: DHEA is like a cheerleader for our immune system, bones, and overall well-being. It supports healthy aging by:

• keeping our hormone levels in harmony.
• supporting immune function
• improving bone density, as well as
• mood, energy levels, and muscle strength.

Recommended by: Mark Hyman, Thierry Hertoghe, Al Sears, Sara Gottfried, Terry Grossman, and Frank Lipman.

Spermidine is a naturally occurring compound found in foods like soybeans, legumes, mushrooms and aged cheese. It is known for its potential health and longevity benefits. It was first found in sperm, hence its name :)

Longevity benefits: Spermidine is associated with promoting healthy aging by:

• supporting autophagy, a cellular recycling process that helps to remove damaged components and maintain cellular health, which is crucial for longevity. 
• reducing inflammation and improving cardiovascular function,
• and boosting the immune system.
• It may also help maintain cognitive function and protect against neurodegenerative diseases.

Recommended by: Frank Madeo, Guido Kroemer, Thomas Nyström, David Rubinsztein, and Ana Maria Cuervo.

Recommended intake: Spermidine dosage varies, and more research is needed to determine the optimal amount for longevity purposes. Most researchers suggest 1 mg in the morning.

Quercetin and fisetin are natural substances called flavonoids. Our body doesn't make them, but they are found in high amounts in colorful plants (fruits and vegetables of red, green, and blue hues).

Longevity benefits: As we get older, we get more senescent cells that don't multiply or die like they should. Hence they are called "zombie cells". These cells can cause swelling and make our body break down faster. Quercetin and fisetin can help remove these "zombie cells." Fisetin seems to be stronger and can get rid of about 70% of them, according to a study published in “Aging”.

However, some scientists say that the main reason why molecules like fisetin can extend lifespan is because of other effects such as by reducing inflammation.

Recommended by: Longevity scientists and advocates like Dr. David Sinclair, Dr. James Kirkland and Dr. Rhonda Patrick recommend them for their anti-aging benefits.

TMG (Trimethylglycine), also known as betaine, is a naturally occurring compound found in foods like beets and spinach, and is available as a dietary supplement.

Longevity benefits: TMG is believed to promote healthy aging by:

• supporting liver function and detoxification, 
• reducing homocysteine levels, and reducing heart disease risk
• It may also help enhance cognitive function and protect against age-related cognitive decline.
• It can improve mood and overall well-being

Science: TMG serves as a methyl donor, which plays a vital role in various biological processes, such as the reduction of homocysteine, an amino acid that can contribute to inflammation and cardiovascular issues.

TMG, also known as betaine, is a naturally occurring compound found in foods like beets, spinach, and quinoa. It plays a key role in the methylation process, which is involved in various cellular functions and helps maintain DNA integrity. By supporting methylation, TMG may contribute to overall cellular health and promote healthy aging.

Recommended by: Chris Masterjohn, Ben Greenfield, Rhonda Patrick, Chris Kresser, Peter Attia, Mark Hyman, Alessandro Ferretti and Chris Masterjohn.

Recommended intake: The optimal dosage of TMG can vary, so consult your doctor for guidance. A common recommendation is 500-1000 mg per day, but individual needs may differ.

Omega-3 fatty are found in fish oil, krill oil, and some plant-based sources like flaxseed oil acids. They are the good guys in the fat world, with benefits for our brain, heart, and overall health.

Longevity benefits: Omega-3s are like a support system for our bodies through:

• Keeping your heart healthy: Omega-3s help maintain a steady heartbeat and lower blood pressure, reducing the risk of heart disease.
• Reducing inflammation, which is linked to many age-related health problems.
• Supporting brain health: Omega-3s are essential for brain function, memory, and mood, keeping your mind sharp as you age.
• Improving joint health: Omega-3s reduce joint pain and stiffness, helping you stay active and mobile.
• Boosting eye health: They protect your eyes from age-related issues like macular degeneration.

By including omega-3 fatty acids in your diet or taking supplements, you can support these vital processes and promote overall health and longevity.

Recommended by: Peter Attia, Rhonda Patrick, Mark Hyman, Michael Greger, Joel Fuhrman, and Daniel Amen.

Magnesium is a mighty mineral that's involved in over 300 processes in our bodies, from muscle function to energy production.

Longevity benefits: Magnesium is essential for our bodies to function optimally, which leads to better overall health and longevity. It:

• Promotes heart health and overall well-being
• Supports nerve and muscle function
• It is essential for maintaining strong bones and teeth
• as well as regulating our sleep and stress response.

Science: Magnesium's role in cellular energy production, DNA repair, and stress reduction helps promote a longer and healthier life.

Additionally, this essential mineral plays a role in regulating blood sugar and insulin action. Studies have shown that magnesium supplementation can improve insulin sensitivity, especially in people with low magnesium levels.

Recommended by: Mark Hyman, Rhonda Patrick, Peter Attia, Robb Wolf, Chris Kresser, and David Perlmutter.

Vitamin D3 and Vitamin K are two essential fat-soluble vitamins that play important roles in various aspects of human health.

Longevity benefits: Vitamin D3 and K2 are a dynamic duo that work together to maintain a strong immune system, healthy bones, and a happy heart, all of which contribute to a longer life.

They may also improve mood and well-being

Science: Vitamin D3 helps our bodies absorb calcium, while K2 ensures that calcium goes to the right places (like our bones), promoting overall health and longevity.

Furthermore, research suggests that vitamin D3 can help maintain telomere length and slow down their shortening. Although the exact mechanism is not fully understood, vitamin D3 is believed to play a role in reducing inflammation and oxidative stress, both of which can contribute to telomere shortening.

Recommended by: David Sinclair, Rhonda Patrick, Mark Hyman, Peter Attia, Joseph Mercola, Ben Greenfield, and Jack Wolfson.

Metformin is a medicine mainly used for managing type 2 diabetes, but it has gained attention when the research has shown that metformin may help slow the aging process and extend lifespan.

Longevity benefits: Metformin may slow down aging, as it fights inflammation and helps prevent age-related diseases. People with diabetes taking metformin live substantially longer than those who don’t - which is a very good sign.

It may support weight control, blood sugar levels, heart health, and make our bodies use insulin better, leading to overall well-being.

Science: Here’s how metformin works:

• It lowers glucose (sugar) production in the liver and helps muscles use it better. 
• It turns on a smart energy switch in our cells called AMPK. Turned on - it helps our cells use energy more efficiently and fix themselves. Active AMPK helps our cells clean up waste and damage, making our body run more smoothly and last longer. As a result, it also suppresses mTOR.
• It provides some caloric restriction-like benefits, such as improved insulin sensitivity and reduced inflammation.

Metformin might have some side effects too, like stomach issues or a rare, serious condition called lactic acidosis. This can be especially true for people with kidney problems. However, metformin is usually safe and well-tolerated by most people.

Recommended by: David Sinclair, Peter Attia, Nir Barzilai, Steven Austad, and Aubrey de Grey.

Recommended intake: Metformin is a prescription drug, so consult your doctor. Some experts suggest around 800-1000 mg per day for longevity purposes.

Rapamycin is a drug that suppresses the immune system and helps prevent organ rejection, but It has also been shown to have potential longevity benefits. 

It was discovered on the Eastern Island - Rapa Nui, hence the name.

Longevity benefits: It is the most promising medicine for longevity purposes at the moment, supported by top scientists.

Rapamycin may slow aging, protect us from age-related diseases, and support a longer life. Here are the main reasons why:

• Suppression of mTOR: Rapamycin stops the mTOR pathway, which is a big deal when it comes to aging and age-related diseases. It is a cellular signaling pathway that regulates cell growth, use of energy, and survival.
• Autophagy stimulation: by stopping mTOR, rapamycin helps with autophagy, which is when our cells clean up and recycle damaged parts. This keeps our cells healthy.
• Mimicking caloric restriction: Rapamycin can copy the effects of eating fewer calories, which has been shown to help different living things live longer. Eating less can improve our metabolism, lower inflammation, and help our cells repair themselves.

Simple explanation of mTOR suppression: mTOR is a special protein in our body that works like a manager for our cells, helping them grow and use energy. When we quiet down this manager a bit, it allows our cells to focus on repairing and maintaining themselves instead of just growing. This repair process helps us stay healthier and live longer.

As it is such a promising medicine, I’ve decided to give you more reasons in favor of Rapamycin:

Rapamycin is seen as a promising medicine for living longer because it affects an important cell process found in many living things, from yeast to humans. This process controls cell growth and aging, so rapamycin's effects in simpler life forms might also work in people.

The effectiveness of rapamycin in extending lifespan has been demonstrated in numerous animal studies. Some of the observed effects include, apart from extending lifespan:

• Improved healthspan: Not only does rapamycin extend the lifespan of animals, but it also appears to improve their overall health and well-being, reducing age-related diseases and functional decline.
• Enhanced cognitive function: Rapamycin has been shown to improve cognitive function in older mice, potentially by promoting synaptic plasticity and reducing inflammation in the brain.
• Reduced tumor growth: In some studies, rapamycin has been found to inhibit tumor growth, which could have implications for cancer prevention and treatment.
• Teeth health: While there is limited research on rapamycin's direct effects on teeth health, it is known to have anti-inflammatory and immunosuppressive properties, which could potentially reduce gum inflammation and promote overall oral health.
• Sight: Rapamycin has been studied in the context of age-related eye diseases, such as age-related macular degeneration (AMD) and diabetic retinopathy. It has been shown to reduce inflammation, angiogenesis (formation of new blood vessels), and oxidative stress, which could potentially protect against vision loss.

Recommended or used by: David Sinclair, Peter Attia, Peter Diamandis, George Church, Matt Kaeberlein, Brian Kennedy, Ben Greenfield, Bryan Johnson, Deepak Chopra and Robert Lufkin.

Recommended intake: Rapamycin is a prescription drug, so consult your doctor for proper dosage and guidance. However some advocates of Rapamycin take 0,1 mg per 1 kg body mass once a week.

Senolytics: These are compounds that target and help remove senescent cells. Examples include fisetin, quercetin, and dasatinib.

Chromium: This trace mineral is involved in carbohydrate metabolism and insulin function. Supplementation with chromium can help improve insulin sensitivity in some individuals.

Cinnamon: This spice has been shown to help improve insulin sensitivity and reduce blood sugar levels in some studies.

Green tea extract: A powerful antioxidant from green tea that can protect your cells and influence how your genes work.

Curcumin: A natural compound found in turmeric that supports healthy protein balance and helps reduce inflammation.

NAC (N-acetylcysteine): A helper for your body to make a powerful antioxidant called glutathione

Zinc: A mineral that plays a role in fixing DNA damage

Vitamin C: A well-known antioxidant that fights off harmful molecules

Vitamin E - another antioxidant that protects your cells

Quercetin: A flavonoid found in various fruits, vegetables, and herbs, quercetin has been shown to have anti-inflammatory effects.

Ginger: This common kitchen spice has been used traditionally for its anti-inflammatory properties and can be taken as a supplement.

Bromelain: Found in pineapple, bromelain is a mixture of enzymes that have been shown to have anti-inflammatory effects.

Spirulina: This blue-green algae is a powerful anti-inflammatory agent due to its high content of antioxidants and other beneficial compounds.

Remember that it's always important to consult with your healthcare provider before adding new supplements to your regimen, as they can provide personalized guidance based on your specific needs and health conditions.