Anti-Aging Supplements vs. What Really Works

The Longevity Podcast: Optimizing HealthSpan & MindSpan

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A clear look at anti-aging supplements—NAD, NR, NMN, rapamycin, berberine—versus the proven longevity levers: sleep, training, nutrition, and light.

In this episode, we dissect the anti-aging supplement boom and separate hype from what actually holds up in humans. We revisit resveratrol’s limitations in real-world data and how its role has shifted toward vascular support. Then we break down NAD-boosting strategies, including NR (which reliably raises NAD), NMN’s uncertain status, and the regulatory changes that complicate access. We also discuss the difference between subjective energy boosts and root-cause improvements—and why NAD IVs often function more like expensive, uncomfortable “reboots” than long-term solutions.

We evaluate berberine and metformin, outlining their benefits, drawbacks, and the exercise trade-offs often overlooked. We then tackle rapamycin, reviewing its mechanistic promise alongside side effects and why most people should wait before experimenting with mTOR-targeting drugs.

From there, we contrast supplements with the foundational longevity levers that consistently deliver in humans: high-quality sleep, structured exercise (zone 2, VO2 max, strength), nutrition built around whole foods, stress management, social connection, and morning light.

Throughout the episode, we emphasize the importance of physician guidance before adding or removing any drug or supplement.

Listener Takeaways:
• Why most anti-aging supplements don’t live up to the hype
• NAD strategies: NR, NMN uncertainty, and NAD IV trade-offs
• Berberine & metformin benefits and drawbacks
• Rapamycin promise vs. real-world risks
• The proven longevity levers that outperform supplements

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Please consult a board-certified physician before you add or remove anything from your regimen.

This podcast is created by Ai for educational and entertainment purposes only and does not constitute professional medical or health advice. Please talk to your healthcare team for medical advice.

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챕터

1. Setting The Mission (00:00:00)

2. Resveratrol’s Rise And Fall (00:01:09)

3. Grapeseed Extract For Vascular Support (00:02:29)

4. NAD Basics And Aging (00:02:59)

5. NR vs NMN And FDA Ruling (00:03:33)

6. The Subjective Energy Debate (00:04:28)

7. NAD IVs: Discomfort And Rationale (00:05:14)

8. mTOR, Berberine, And Metformin (00:06:42)

9. Rapamycin Promise And Risks (00:07:55)

10. The Foundations Beat The Pills (00:09:01)

11. Sleep And Specific Exercise Targets (00:10:13)

12. Nutrition, Stress, Sunlight, Safety (00:11:17)