Cellular Aging

Why it works: Circadian-clock activation (via RORα/γ): Nobiletin is a clock-amplitude enhancer that directly targets RORα/γ in the circadian oscillator. In animals and cells, this strengthens ci...

Instructions: Studied oral dose (human RCT, different indication): A mixture of nobiletin + tangeretin (NoT) 50 mg once daily for 6 weeks was used in a randomized, placebo-controlled crossover t...

Warnings: Drug–drug interaction potential (CYPs): Polymethoxyflavones in citrus (nobiletin/tangeretin/sinenset...

Studies: Clock & metabolic protection (mechanism → organism): • C...

Why it works: Core mechanism: autophagy induction.. Spermidine is a natural polyamine that promotes autophagy—the cell’s recycling program linked to healthspan in many models—by inhibiting the a...

Instructions: Forms. • Wheat-germ–derived spermidine-rich extract (standardized): authorized as a novel food in the EU; specs and quality parameters are laid out in EU law. EUR-Lex. • High-purit...

Warnings: Not a proven anti-aging “treatment.” Current human trials don’t establish clinical anti-aging effica...

Studies: Mechanistic/PreclinicalEP300 inhibition → autophagy inductio...

Why it works: They raise NAD⁺, which tends to fall with age. NAD⁺ fuels mitochondrial energy production and powers DNA repair (PARPs), sirtuins (SIRT1/3), and other stress-response enzymes. Age-...

Instructions: NR dosing used in trials. • 500–1,000 mg/day PO, often as 500 mg twice daily for 6–12 weeks in middle-aged/older adults. Well tolerated; raised NAD⁺; exploratory improvements in ao...

Warnings: Not proven to treat or prevent aging or age-related diseases. Benefits are domain-specific and trial...

Studies: NRRaises NAD⁺ in humans and in aged skeletal muscle; explora...

Why it works: Sirtuin/AMPK/PGC-1α axis: Resveratrol can activate SIRT1 and AMPK, increasing mitochondrial biogenesis and shifting metabolism toward a calorie-restriction-like state in rodents an...

Instructions: Forms & doses used in studies. • Systemic (oral): 150 mg/day for 30 days (resVida®) in a crossover RCT in obese men produced “caloric-restriction-like” metabolic changes. Larger ne...

Warnings: Bleeding risk / drug interactions: Resveratrol has antiplatelet activity and can increase warfarin’s...

Studies: Metabolic/CR-mimetic signal (humans):Timmers et al., 2011 (C...

Why it works: Nutrient-sensing pathways: Energy limitation down-regulates mTOR, up-regulates AMPK, and activates sirtuins. Collectively these pathways reduce anabolic signaling, enhance stress r...

Instructions: A) Caloric Restriction (CR). • Dose: Target ~10–20% average calorie reduction sustained long-term. (In the 2-year CALERIE RCT, the goal was 25% but participants maintained ~12% on...

Warnings: Bone health: Multi-year CR can reduce bone mineral density; mitigate with resistance training, prote...

Studies: Model organisms & non-human primatesCR extends lifespan/...

Why it works: Mitochondrial rejuvenation & proteostasis. Endurance and interval training up-regulate AMPK/PGC-1α pathways, boosting mitochondrial biogenesis and respiratory protein synthesis—cha...

Instructions: Weekly targets (baseline):. • Aerobic volume: 150–300 min/week moderate or 75–150 min/week vigorous, in bouts ≥10 min or accumulated across the day. Mix steady-state and intervals....

Warnings: Screen before you start (especially if you’re 45+ or have chronic conditions). In Australia, the Adu...

Studies: Randomized trial (Eur Heart J, 2019): Endurance and HIIT—but...

Why it works: Stress → telomere biology: Intensive meditation has been linked to higher immune-cell telomerase activity (an enzyme that helps maintain telomeres) with psychological improvements...

Instructions: 1) Mindfulness-Based Stress Reduction (MBSR, 8 weeks). Structure: Weekly 2–2.5 h group sessions for 8 weeks, a 1-day retreat, and ~45 min/day home practice (body scan, sitting medi...

Warnings: Evidence limitations (manage expectations).. • Mindfulness shows plausible biological pathways and s...

Studies: Mindfulness → telomerase/telomeres3-month intensive meditati...

Why it works: Longer telomeres (observational evidence): Higher adherence to a MedDiet was associated with longer leukocyte telomere length in the Nurses’ Health Study (n≈4,700). Longer telomere...

Instructions: Daily & weekly targets. • Extra-virgin olive oil (EVOO): Use as primary fat. Target ~4 Tbsp/day (≈50 mL) for cooking and dressings if calorie goals allow. Polyphenol-rich EVOO is i...

Warnings: Alcohol is optional, not required. If used, keep light-to-moderate; avoid entirely with pregnancy, l...

Studies: TelomeresPopulation cohort: Greater MedDiet adherence ↔ long...

Why it works: Downshifts chronic inflammation (NF-κB / SASP): Curcumin inhibits NF-κB signaling, which drives the senescence-associated secretory phenotype (SASP)—a key amplifier of “inflammagin...

Instructions: Form matters (bioavailability is the bottleneck). Conventional curcumin is poorly absorbed; strategies include pairing with piperine or using enhanced formulations (phytosomes, mic...

Warnings: Liver injury (rare but real): Australia’s TGA, Canada’s regulator, and DILIN case series report rare...

Studies: Mechanistic & preclinical (cell/animal)Anti-inflammatory...

Why it works: Targets senescent cells / SASP (the “inflammaging” secretome): Quercetin has been used with the cancer drug dasatinib as a “senolytic” combo (D+Q) to selectively reduce senescent c...

Instructions: Idiopathic pulmonary fibrosis (IPF), randomized pilot (phase I):. Protocol registered as intermittent dosing over 3 consecutive days per week for 3 weeks; dasatinib 100 mg/day + qu...

Warnings: Prescription-drug component: Any D+Q approach uses dasatinib, a prescription tyrosine-kinase inhibit...

Studies: Human senolytic evidence (D+Q):IPF (age-associated fibrotic...

Why it works: Telomere biology & telomerase support. Astragalus compounds—including AS-IV—are repeatedly discussed as telomerase-modulating agents that help maintain telomeres, structures that s...

Instructions: Oral AS-IV, single dose (human pilot): Healthy adults received 150 mg AS-IV once; EEG changes suggesting “relaxed alertness” were observed ~90 min post-dose. (Signals only; not an...

Warnings: Evidence quality & scope. There are no established medical guidelines endorsing AS-IV for “treating...

Studies: Human studiesRandomized, double-blind, placebo-controlled tr...

Why it works: Antioxidant/Nrf2 activation. Key gingerols/shogaols activate the Nrf2 pathway and upregulate cytoprotective enzymes (e.g., HO-1), improving redox balance in human cell models and i...

Instructions: Forms & typical amounts used in studies. • Culinary/fresh root or tea: Common traditional/official monograph ranges are roughly 0.5–3 g/day of dried rhizome equivalent (about 2–6 g...

Warnings: Bleeding risk / drug interactions. Ginger can potentiate bleeding (platelet effects) and may interac...

Studies: Preclinical, aging-specific:PLOS ONE 2022: Identification of...

Why it works: Targets hallmarks of senescence (preclinical): In cells and animal models, EGCG dampens oxidative stress and the pro-inflammatory “SASP,” activates the Nrf2 antioxidant program, an...

Instructions: Forms & typical intakes. • Brewed green tea: Commonly yields ~90–300 mg EGCG/day in regular consumers (higher for heavy tea drinkers). Generally regarded as safe when consumed as t...

Warnings: Liver toxicity (most important): Concentrated green-tea extracts can cause idiosyncratic drug-induce...

Studies: Mechanistic/aging biologyReviews and in-vitro work link EGCG...

Why it works: Activates AMPK (a master energy sensor). AMPK up-regulates autophagy, improves mitochondrial metabolism and insulin sensitivity, and counter-balances mTOR signaling—pathways tightl...

Instructions: Form & timing: Berberine HCl (capsules) taken with meals or shortly before meals to blunt post-meal glucose/lipid excursions and reduce GI upset. Examine. Common dose range used in...

Warnings: Pregnancy, breastfeeding, and infants: AVOID. NIH/NCCIH explicitly advises not to use berberine in p...

Studies: Direct aging/senescence evidence (preclinical & model or...