Supplements
Diet
Exercise
Sleep
Key compounds: Acarbose, Metformin, NMN/NR, NAC, Collagen peptides, Creatine, CoQ10, Vitamin D3 + K2, Lithium, EPA/DHA, Ashwagandha, DHEA, Lycopene, Spermidine, Taurine, Glucosamine, Hyaluronic acid, and 10+ more across morning/midday/evening stacks.
Diet: ~1,977 cal/day vegan, calorie-restricted, structured meal timing. Exercise: Daily structured resistance + cardio. Sleep: Strict 8:30pm bedtime, temperature-controlled.
Supplements
Fasting
Exercise
Key compounds: NMN 1g/day, Resveratrol 1g (with yogurt fat), TMG 500mg, Metformin 800mg (evening), Spermidine, Fisetin 500mg, Quercetin, CoQ10, Vitamin D3 + K2, Taurine 2g, Low-dose aspirin 81mg.
Diet: Intermittent fasting, plant-forward, skips breakfast most days. Exercise: Prioritizes frequent movement, sauna, cold exposure.
Supplements
Exercise
Sleep
Key compounds: Fish oil (EPA 2.5g/DHA 1g), Vitamin D3 5,000 IU, Magnesium 1g (multiple forms), Glycine 2g, Ashwagandha 600mg, Phosphatidylserine 400mg, B vitamins, AG1, Pendulum probiotic.
Exercise: 4×4 VO2 max protocol (Norwegian method), zone 2 training 3-4 hrs/week, stability/strength work. Focus: Centenarian Decathlon concept — functional fitness for the last decade of life.
Supplements
Sleep
Exercise
Key compounds: AG1, Omega-3 EPA, Vitamin D3 5,000–10,000 IU, NMN 1–2g, NR 500mg, Tongkat ali 400mg, Fadogia agrestis 600mg (cycled 8 weeks on/off), Apigenin 50mg, L-theanine 100–400mg, Magnesium L-threonate 145mg, Creatine 5g.
Sleep: Apigenin + L-theanine + Mg-threonate nightly stack. Exercise: Periodized schedule. Morning sunlight 10min daily.
Supplements
Diet
Exercise
Key compounds: Omega-3 2g+, Vitamin D3 6,000 IU, Vitamin K2, Magnesium glycinate, Alpha lipoic acid 600mg, PQQ 20mg, Creatine 5g, Sulforaphane (broccoli sprouts), Cocoa extract, Melatonin 10mg.
Diet: Time-restricted eating, micronutrient-dense whole foods, emphasis on sulforaphane-rich crucifers. Exercise: Sauna 4×/week (20 min at 174°F), regular cold exposure.
Rapamycin
Supplements
Key focus: Low-dose intermittent rapamycin (3–10mg weekly), mTOR inhibition as the most evidence-backed longevity intervention. Led the Dog Aging Project studying rapamycin in companion dogs.
Approach: Evidence-first, cautious about unproven supplements. Advocates rapamycin as the compound with the strongest preclinical lifespan data. Emphasis on translational research from mice to dogs to humans.
Supplements
Diet
Key compounds: Vitamin D3, NMN 900mg, Omega-3 fish oil, Quercetin + Fisetin (senolytic stack), Urolithin A, CoQ10, Multivitamin, HTB Rejuvenate, Seed probiotics.
Diet: Pegan diet (paleo + vegan hybrid) — plant-heavy, healthy fats, quality protein, low glycemic. Focus: Functional medicine approach targeting root causes of aging.
Supplements
Diet
Exercise
Sleep
Key compounds: NMN (NAD+ support), Paraxanthine (enfinity), Ergothioneine (mitochondrial), PQQ, CoQ10, Dihydroberberine (GlucoVantage), Spermidine, Quercetin, Resveratrol, Omega-3, Milk thistle, BPC-157 peptide, Glucosamine, B vitamins (methylated forms).
Diet: Ketogenic for 20+ years, intermittent fasting, high protein + healthy fat + fiber framework. Exercise: Blood flow restriction training, movement snacks hourly. Sleep: Blue light blocking, temperature optimization.
Fasting
Diet
Key innovation: Fasting-Mimicking Diet (FMD/ProLon) — 5-day cycle, ~800–1,100 cal/day, designed to trigger autophagy and stem cell regeneration while providing essential nutrition.
Longevity Diet: Low protein if under 65, moderate protein if over 65, plant-heavy, fish 2–3×/week, 12-hour eating window, no snacking. Minimal supplement use. FMD cycles 2–4×/year.