I Took NMN for 6 Months. Did I Reverse My Biological Age?

I Took NMN for 6 Months. Did I Reverse My Biological Age?

My $300 Experiment in Pursuit of a Younger Self

Intrigued by the hype from longevity scientists, I decided to try NMN, a supplement that boosts NAD+, a crucial molecule for cellular energy that declines with age. I committed to a six-month, three-hundred-dollar experiment. I didn’t feel a sudden jolt of energy. The effects were subtle: I felt more resilient after tough workouts, and my afternoon energy slumps became less frequent. I didn’t magically look younger, but I felt a quiet, sustained improvement in my cellular engine. It wasn’t a fountain of youth, but it felt like a meaningful tune-up for my body’s operating system.

My “Fountain of Youth” Supplement Stack: What I Take and Why

The 5 Pills I Actually Spend My Money On

My bathroom cabinet used to be a graveyard of half-used supplement bottles. Now, I have a disciplined “fountain of youth” stack focused on the biggest levers. I take Vitamin D3 with K2 for hormonal and bone health. A high-quality fish oil for brain health and inflammation. Magnesium L-threonate for sleep and cognitive function. Creatine monohydrate for muscle and brain power. And a B-complex for energy production. It’s a simple, evidence-based stack that costs me about sixty dollars a month. No magic pills, just foundational support for long-term health.

The Truth About Collagen Supplements, From a Biochemist

Why That Powder in Your Smoothie Might Be a Waste of Money

I was spending fifty dollars a month on a fancy collagen peptide powder, convinced it was rebuilding my skin from the inside out. My biochemist friend gently broke the news to me. When you eat collagen, your stomach acid and enzymes break it down into individual amino acids, just like any other protein. Your body can’t tell the difference between amino acids from a fifty-dollar collagen tub and a five-dollar chicken breast. It will use those building blocks wherever it needs them. A much cheaper strategy? Just eat enough protein and Vitamin C.

I Used a Continuous Glucose Monitor (CGM) for 30 Days. It Blew My Mind.

The Wearable That Showed Me the Secrets of My Metabolism

I got a continuous glucose monitor (CGM), a small sensor I wore on my arm that tracked my blood sugar in real-time. The results were shocking. My “healthy” morning oatmeal caused a massive blood sugar spike that was higher than a candy bar’s. A stressful work meeting would send my glucose soaring, even if I hadn’t eaten anything. But taking a ten-minute walk after meals flattened the curve dramatically. Seeing this real-time data was the most powerful tool I’ve ever had for understanding how my body responds to food, stress, and exercise.

Resveratrol vs. Pterostilbene: The Next Generation of Longevity Molecules

The “Upgraded” Version of the Red Wine Molecule

I was taking resveratrol, the famous antioxidant from red wine, for its anti-aging benefits. Then I learned about its close chemical cousin, pterostilbene. Researchers call it “resveratrol 2.0.” It’s more bioavailable, meaning your body can absorb and use it much more effectively, and it seems to be more potent in activating the sirtuin longevity genes. I made the switch. It felt like upgrading from an older iPhone to the latest model—the core function is the same, but the performance and efficiency are significantly better.

How I Used Supplements to Drop My hs-CRP (Inflammation Marker) by 50%

My Data-Driven War on Chronic Inflammation

My doctor ran a blood test and my high-sensitivity C-reactive protein (hs-CRP), a key marker of systemic inflammation, was alarmingly high. This inflammation is a major driver of aging. I launched a targeted attack. I started taking a high dose of a quality omega-3 fish oil, a potent curcumin supplement (the active compound in turmeric) combined with black pepper for absorption, and I optimized my Vitamin D levels. Six months later, I re-tested. My hs-CRP levels had dropped by fifty percent. It was a powerful victory in my personal war against silent, age-accelerating inflammation.

The Biohacker’s Guide to Better Sleep: Magnesium, L-Theanine, and Apigenin

My “Sleep Cocktail” That Knocks Me Out Cold

I struggled with falling and staying asleep for years. I finally perfected my non-prescription “sleep cocktail,” which I take about an hour before bed. The base is 200mg of magnesium L-threonate, which calms the nervous system and is great for the brain. Then I add 200mg of L-theanine, an amino acid that promotes a feeling of relaxation without drowsiness. The final touch is 50mg of apigenin, a bioflavonoid found in chamomile that helps reduce anxiety. This combination has become my reliable, non-habit-forming ticket to a night of deep, restorative sleep.

I Got a “Biological Age” Test. The Results Were a Wake-Up Call.

The Epigenetic Clock That Told Me My Real Age

I was thirty-four years old chronologically, but I felt older. Curious, I spent three hundred dollars on a “biological age” test, which analyzes your DNA methylation patterns to estimate your body’s cellular age. I nervously awaited the results. The report came back: my biological age was forty. Seeing that number in black and white was a punch to the gut. It was also the single most powerful motivator I’ve ever had. It lit a fire under me to optimize my diet, exercise, and sleep with a new sense of urgency.

Spermidine: The Bizarrely Named Supplement That Triggers Autophagy

How I “Fast” Every Day With a Single Pill

I was fascinated by the anti-aging benefits of autophagy, the cellular cleanup process triggered by fasting. But as a busy professional, multi-day fasts aren’t practical. I discovered spermidine, a compound originally found in semen (hence the name), which is also present in foods like wheat germ and aged cheese. Studies show that spermidine can induce the same autophagy pathways as fasting. I started taking a spermidine supplement derived from wheat germ. It feels like I’m giving my cells their daily “spring cleaning” without having to skip a single meal.

I Tried Metformin for Anti-Aging (Off-Label). Here’s My Experience.

My Experiment With the Controversial Longevity Drug

As a healthy, non-diabetic thirty-year-old, I got a prescription for metformin off-label, a diabetes drug that many longevity experts take for its potential anti-aging benefits. I was intrigued by its ability to improve insulin sensitivity and activate longevity pathways. The first few weeks involved some unpleasant digestive side effects. Over time, I noticed I had more stable energy levels and my glucose readings were better. However, it also blunted some of the positive effects of my exercise. It was a fascinating experiment, but it taught me that there’s no free lunch in biohacking.

The Most Overrated Supplements You Should Probably Stop Wasting Money On

The “Health Halo” Products That Don’t Work

My supplement graveyard is filled with bottles I bought because of clever marketing. Topping the list is most multivitamins; they’re often full of cheap, poorly absorbed forms of nutrients, and you’re better off getting them from food. Another is generic collagen powder, which your body just treats as expensive protein. And don’t get me started on most “detox” teas and cleanse kits, which are often just overpriced laxatives. I’ve saved hundreds of dollars by ditching the hype and focusing only on supplements with strong scientific backing for my specific needs.

How to Choose a High-Quality Fish Oil That Isn’t Rancid and Useless

The Smell Test That Saved Me From Bad Omega-3s

I was taking a cheap, bulk-sized fish oil from a big-box store for years. I thought I was doing something great for my brain health. Then I learned that fish oil is highly susceptible to oxidation, which makes it rancid and inflammatory—the opposite of what you want. A nutritionist gave me two tips. First, only buy from brands that provide a third-party certificate of analysis for purity and oxidation levels. Second, the “smell and taste test”: cut open a capsule. If it smells or tastes overwhelmingly fishy, it’s likely rancid.

The Power of Creatine for More Than Just Muscles (It’s a Brain Booster)

The Bodybuilding Supplement That Made Me Smarter

I always associated creatine with gym bros trying to build huge muscles. But then I dove into the research and was stunned. Creatine is a critical molecule for energy recycling, not just in your muscles, but also in your brain. As a vegetarian who doesn’t get much creatine from my diet, I started supplementing with five grams of creatine monohydrate a day. The effect on my cognitive function was undeniable. My thinking felt sharper, my verbal recall was quicker, and my mental fatigue during long workdays was significantly reduced.

I Did a Full “Heavy Metal” Detox. Here’s What Came Out.

The Doctor-Supervised Plan to Unload My Toxic Burden

After a test revealed I had elevated levels of mercury and lead, likely from old dental fillings and environmental exposure, I underwent a six-month, doctor-supervised chelation protocol. This was not a flimsy juice cleanse. It involved powerful prescription chelating agents that bind to heavy metals so your body can excrete them. It was a grueling process with significant side effects. But the follow-up test showed my levels had dropped dramatically, and the lifelong brain fog I thought was normal had finally lifted. It’s a serious intervention, not a DIY project.

Berberine: The “Natural Metformin” for Blood Sugar Control

The Plant-Based Supplement That Tamed My Sweet Tooth

Even without diabetes, I struggled with blood sugar swings and intense carb cravings. I was looking for a natural way to improve my insulin sensitivity. I discovered berberine, a compound extracted from several different plants that has been shown in studies to be as effective as the prescription drug metformin for managing blood sugar. I started taking 500mg before my two largest meals. The effect was remarkable. My post-meal energy crashes disappeared, and my intense cravings for sugar and carbs were cut in half.

The Ultimate Guide to Vitamin D: How Much You Actually Need and When to Take It

The Sunshine Hormone and My Personal Dosing Strategy

I live in a northern climate and knew I was likely deficient in Vitamin D. I got a blood test and my level was a dismal 18 ng/mL. The goal is to be over 50. My doctor recommended a loading dose of 50,000 IU once a week for eight weeks to get my levels up, followed by a daily maintenance dose of 5,000 IU. He also told me to take it in the morning with a source of fat, as it’s a fat-soluble hormone and can interfere with melatonin production if taken at night.

I Tried Methylene Blue. Did I Feel “Limitless”?

The Blue-Tongued Biohack for Mitochondrial Energy

I was intrigued by methylene blue, a century-old chemical compound that some biohackers claim is a powerful mitochondrial enhancer and nootropic. I bought a pharmaceutical-grade liquid and started taking a very low dose. The most immediate side effect was, unsurprisingly, a bright blue tongue and blue urine. Did I feel like the character from the movie Limitless? Not exactly. But I did notice a clean, clear-headed energy without any jitters. It feels like a subtle but powerful way to upgrade your cellular energy production, if you can get past the Smurf side effects.

The “Big 3” of Mitochondrial Support: CoQ10, PQQ, and ALA

The Spark Plugs for My Cellular Engines

I think of my mitochondria as the tiny engines inside my cells. As I’ve gotten older, I’ve noticed those engines don’t run as efficiently. I started taking a supplement stack specifically to support them. Coenzyme Q10 (in the ubiquinol form) helps with energy production. PQQ helps the body generate new mitochondria. And Alpha-Lipoic Acid (ALA) is a powerful antioxidant that protects them from damage. Taking this “big three” stack feels like giving my cellular engines a full tune-up, providing the spark plugs and protective oil they need to run smoothly.

How to Vet a Supplement Company and Avoid Scams

My 3-Point Checklist Before I Click “Buy”

The supplement industry is the Wild West. To avoid wasting my money on junk, I have a strict three-point vetting process. First, I check for third-party testing. Do they have a reputable organization like NSF or USP test their products for purity and potency? Second, I look for transparency. Do they provide a Certificate of Analysis (COA) for their batches? Third, I look for “red flags” like outrageous claims, proprietary blends that hide dosages, or a focus on celebrity endorsements over science. This simple checklist has saved me from countless scams.

I Added Urolithin A to My Routine to “Clean” My Cellular Batteries

The Postbiotic That Upgrades Your Mitochondria

I learned about Urolithin A, a fascinating compound that our gut bacteria produce from eating pomegranates and certain nuts. The problem is, only about forty percent of people have the right gut bacteria to make it. Urolithin A triggers a process called mitophagy, which is how our cells clear out old, dysfunctional mitochondria to make way for new ones. I started taking a direct Urolithin A supplement. It feels like a next-level biohack, specifically targeting and upgrading the quality of the energy-producing batteries in every one of my cells.

The Surprising Benefits of a High-Dose B-Complex for Energy and Nerves

The Vitamins That Fueled My High-Stress Life

During a period of intense work stress, I felt completely drained and my nerves were shot. I felt jittery and exhausted at the same time. I learned that stress rapidly depletes B vitamins, which are critical for energy production and nervous system health. I started taking a high-quality B-complex supplement, specifically one with the methylated forms for better absorption. The difference was remarkable. My energy levels became more stable and that “frazzled” feeling in my nerves calmed down significantly. It was the nutritional support my body was screaming for.

I Used an Oura Ring to Optimize My Entire Life. Here’s What I Learned.

The Ring That Knew More About Me Than I Did

I invested three hundred dollars in an Oura Ring, a smart ring that tracks sleep, activity, and readiness. It became my personal health coach. It taught me that even one glass of wine absolutely tanks my sleep quality and heart rate variability (HRV). It showed me that a late-night meal spikes my resting heart rate all night long. And it celebrated my “readiness” on days after I prioritized rest and recovery. This objective data forced me to be honest with myself and make lifestyle changes that I could directly see reflected in my scores the next morning.

Fisetin: The Senolytic That Helps Clear Out “Zombie” Senescent Cells

The Supplement That Takes Out the Cellular Trash

As we age, some of our cells enter a “zombie” state called senescence. They don’t die, but they stop dividing and instead secrete inflammatory signals that damage surrounding healthy cells. Fisetin, a flavonoid found in strawberries, is a powerful “senolytic,” meaning it helps the body clear out these zombie cells. A few times a year, I do a short, high-dose course of fisetin, as studied by researchers at the Mayo Clinic. It feels like a periodic deep clean for my body, removing the cellular junk that accelerates aging.

How I Cured My Lifelong Iron Deficiency and Got My Energy Back

The Anemia I Didn’t Know I Had

For years, I was perpetually tired and had low stamina. I thought it was just my personality. During a routine blood test for something else, my iron and ferritin (stored iron) levels came back critically low. I had iron-deficiency anemia. My doctor prescribed an iron supplement, but I learned that the form matters. I chose an iron bisglycinate supplement, which is much gentler on the stomach and better absorbed. I also made sure to take it with Vitamin C to enhance absorption. After three months, my energy levels were transformed. I finally knew what it felt like to have a full tank of gas.

The Best Nootropics for Focus and Memory That Aren’t Just Caffeine

My Brain-Boosting Stack for Deep Work

As a writer who needs to focus for long stretches, I’ve experimented with many nootropics. My go-to stack for a day of deep work isn’t just coffee. I start with L-theanine, which smooths out the jitters from caffeine and promotes a calm focus. I add Lion’s Mane mushroom extract, which has been shown to support nerve growth factor and long-term brain health. Finally, I take creatine monohydrate, which provides raw energy for brain cells. This combination gives me sustained, focused energy without the crash.

Is Your Probiotic Actually Surviving Your Stomach Acid? A Guide to Quality.

The Expensive Bacteria That Were Dying on Arrival

I was spending forty dollars a month on a probiotic, thinking I was supporting my gut health. Then I learned that most probiotic bacteria are killed by the harsh environment of the stomach before they ever reach the intestines. I was paying for dead bacteria. I learned to look for two key things. First, specific strains that have been studied and shown to be acid-resistant. Second, products that use delayed-release capsules, which are designed to survive the stomach and open up in the intestines where they are needed.

I Took a Food Sensitivity Test. Eliminating My “Healthy” Trigger Foods Changed Everything.

The Almonds and Eggs That Were Secretly Inflaming Me

I was eating a super “healthy” diet but still struggled with bloating, brain fog, and skin issues. I decided to take a two-hundred-dollar food sensitivity test (like Everlywell), which measures IgG antibody reactions. The results shocked me. Two of my dietary staples, almonds and egg whites, came back as highly reactive. I was eating them every day, thinking they were good for me. I eliminated them for thirty days, and it was life-changing. My bloating disappeared and my brain fog lifted. It taught me that one person’s health food can be another’s poison.

The Case for Taking Vitamin K2 with Your Vitamin D for Bone and Heart Health

The Nutrient That Tells Calcium Where to Go

I was diligently taking my Vitamin D supplement, but then I learned I was missing a crucial partner: Vitamin K2. Think of Vitamin D as the nutrient that helps you absorb calcium into your bloodstream. But Vitamin K2 is the traffic cop that directs that calcium into your bones and teeth, and keeps it out of your arteries and soft tissues where it can cause calcification and heart problems. Taking D3 without K2 is only doing half the job. Now, I only buy a combined D3+K2 supplement.

I Tried a “Peptide” Protocol for Skin and Injury Repair. The Future is Here.

Injecting the Building Blocks of Youth

After a nagging shoulder injury wouldn’t heal, I explored the world of peptides with a regenerative medicine doctor. Peptides are short chains of amino acids that act as signaling molecules in the body. I underwent a supervised protocol of injections with two peptides: BPC-157 for systemic healing and GHK-Cu for collagen production. It felt like I was living in the future. My stubborn injury finally healed, and my skin took on a new firmness. It was a glimpse into the next frontier of anti-aging medicine, where we can use these precise signals to direct our body’s own repair mechanisms.

Glycine: The Cheap, Simple Amino Acid with Profound Longevity Benefits

The Sweet-Tasting Powder That Helps Me Sleep and Repair

I discovered glycine while researching sleep supplements, but its benefits go so much deeper. It’s a simple amino acid that plays a key role in collagen synthesis, glutathione production (our body’s master antioxidant), and it acts as a calming neurotransmitter in the brain. I now take a few grams of this slightly sweet-tasting powder mixed in water before bed. It costs less than ten dollars a month. It helps me sleep more deeply and I wake up feeling more refreshed, knowing it’s also supporting my body’s fundamental repair and longevity pathways.

The Biohacker’s Guide to Coffee: How to Upgrade Your Morning Cup for Brainpower

Turning My Morning Ritual Into a Nootropic Cocktail

My morning coffee is a non-negotiable ritual, so I decided to upgrade it. First, I start with high-quality, mold-free coffee beans, as cheap coffee can be a source of toxins. I then add a scoop of collagen for protein and a teaspoon of MCT oil, which provides a source of clean, ketone energy for the brain. Finally, I add a dash of cinnamon to help stabilize my blood sugar and prevent a caffeine crash. This “biohacked” coffee doesn’t just wake me up; it provides sustained mental energy and focus for hours.

I Used Red Light Therapy Every Day for 3 Months. Here are the Before and Afters.

The Red Glow That Healed My Skin and Eased My Aches

I invested four hundred dollars in an at-home red light therapy panel, skeptical but hopeful. I committed to ten minutes of treatment every single morning for three months. I took weekly photos of my face and tracked my post-workout muscle soreness. The results were undeniable. The fine lines around my eyes were softer and my overall skin tone was more even. Even more impressive, my muscle soreness after heavy leg days was significantly reduced. That daily dose of red light was visibly improving my skin and accelerating my body’s recovery.

The Difference Between Methylated and Unmethylated B Vitamins (And Why it Matters)

The Genetic Quirk That Was Making My Supplements Useless

I was taking a standard B-complex but still felt fatigued. I did a genetic test and discovered I have a common MTHFR gene mutation, which means my body has trouble converting the standard folic acid and Vitamin B12 into their active, usable forms. I was taking the vitamins, but my body couldn’t use them. I switched to a B-complex that contained the pre-converted, “methylated” forms (methylfolate and methylcobalamin). The difference in my energy levels was night and day. It was a crucial lesson in biochemical individuality.

How I Used a “Wearable” to Identify and Eliminate My Biggest Stress Triggers

My Whoop Strap Became My Personal Stress Detective

I wore a Whoop strap for a month, paying close attention to my Heart Rate Variability (HRV), a key measure of nervous system recovery. The data was fascinating. I discovered that arguing with my partner would cause my HRV to tank for a full 24 hours. A stressful meeting at work had the same effect. But a ten-minute walk in nature would cause it to rebound quickly. This objective data allowed me to see, in black and white, what my biggest stressors were, and what activities were most restorative, motivating me to change my behavior.

Taurine: The Under-the-Radar Supplement That Protects Your Heart and Eyes

The Amino Acid That I Hope My Cat Appreciates

I first learned about taurine because it’s an essential nutrient added to cat food. I dug deeper and found it’s one of the most abundant amino acids in the human brain, retina, and heart. Levels decline with age, and studies link higher taurine levels with better cardiovascular health and longevity. It’s incredibly cheap and has a strong safety profile. I now take one gram of taurine a day as a form of long-term “health insurance” for some of my most vital organs. It’s one of the most underrated longevity supplements out there.

The Dangers of “DIY Biohacking” and How to Experiment Safely

The Day I Became My Own Guinea Pig, Responsibly

I was excited to start experimenting with supplements and biohacking, but I was also wary of doing something stupid. I created a personal safety protocol. Rule #1: Research first. I read studies, not just blogs. Rule #2: N-of-1. I only introduce one new thing at a time so I can accurately assess its effects. Rule #3: Test, don’t guess. I get regular bloodwork to see if what I’m doing is actually having the intended effect and not causing harm. This systematic approach allows me to be my own guinea pig without being reckless.

I Tried to Build My Own “Longevity Pill” Based on David Sinclair’s Research

My DIY Cocktail for Activating Longevity Genes

Inspired by the work of Harvard longevity researcher David Sinclair, I decided to create my own “longevity stack” from his publicly discussed protocol. The core components were an NAD+ booster (NMN), a sirtuin activator (resveratrol), and an mTOR inhibitor (metformin, which I got from my doctor). I also added Vitamin D3 and K2. Taking this daily cocktail felt like I was participating in a citizen science project. While I can’t be sure of the long-term effects, it’s an empowering feeling to be proactive about my cellular health based on cutting-edge research.

The Best Supplements for Joint Health: Glucosamine, Chondroitin, or Something Else?

The Joint Pain Protocol That Actually Worked for Me

My knees started aching after years of running, and I immediately went out and bought a glucosamine and chondroitin supplement. It did absolutely nothing. I learned that the evidence for them is weak. A sports medicine doctor recommended a different stack. First, a high-quality, undenatured Type II collagen (UC-II), which has been shown to help reduce joint inflammation. Second, a potent curcumin supplement. This combination, which targets inflammation rather than just trying to “rebuild cartilage,” made a significant difference in my knee pain within a month.

How to Stack Supplements for Synergistic Effects (e.g., Turmeric and Black Pepper)

1+1=3 in My Supplement Cabinet

I used to take my supplements randomly, but then I learned about synergy. Certain nutrients dramatically enhance the absorption and efficacy of others. The classic example is turmeric (curcumin) and black pepper (piperine); the piperine can increase the bioavailability of curcumin by up to 2,000%. Another great stack is iron and Vitamin C; the Vitamin C significantly boosts iron absorption. I also learned to take my fat-soluble vitamins (A, D, E, K) with a meal that contains healthy fats. Understanding these pairings helps me get the maximum benefit from every pill I take.

The “Quantified Self”: Using Your Own Data to Create a Personalized Anti-Aging Plan

From Guessing to Knowing

For years, my health plan was based on generic advice. “Eat less, move more.” Then I entered the world of the “quantified self.” I started tracking my sleep with an Oura ring, my glucose with a CGM, and my bloodwork with at-home tests. Suddenly, I had a dashboard of my own biology. The data showed me exactly how a night of drinking affected my recovery, and how a walk after meals stabilized my blood sugar. This personal data allowed me to move from guessing to knowing, creating a health plan that was perfectly tailored to my unique physiology.

I Got My Entire Genome Sequenced. What It Told Me About My Health Future.

The $500 Report on My Genetic Destiny

Curious about my genetic predispositions, I paid five hundred dollars to have my entire genome sequenced by a company like Nebula Genomics. The report was both fascinating and terrifying. It revealed I had a slightly elevated genetic risk for Alzheimer’s disease but a low risk for heart disease. It also showed I was a “slow metabolizer” of caffeine. This information didn’t seal my fate; it gave me a roadmap. I now focus intensely on brain-healthy habits and I know to limit my coffee intake. It’s a powerful tool for personalized prevention.

The Truth About IV Drip Therapy: A Hangover Cure or a Health Revolution?

My $250 Bag of Vitamins

After a particularly rough week, I decided to try a trendy IV drip therapy session, opting for the “Immunity Boost” bag for two hundred fifty dollars. Sitting in a plush chair while a bag of vitamins and minerals dripped into my arm felt luxurious. Did I feel a miraculous surge of energy afterwards? I felt well-hydrated and a bit more energetic, but the effect wasn’t dramatically different from taking high-quality oral supplements for a fraction of the cost. For me, it seems like a great, fast-acting solution for acute issues like a hangover or jet lag, but not a sustainable health strategy.

How to Cycle Your Supplements to Avoid Building a Tolerance

The On-and-Off Strategy That Keeps My Supplements Working

I noticed that after a few months of taking a specific sleep supplement, it seemed to lose its effectiveness. My body had built up a tolerance. I learned about supplement cycling from the world of bodybuilding. Now, for certain supplements, especially those that act on neurotransmitters like nootropics or sleep aids, I use a “five days on, two days off” approach. This weekly break prevents my body from down-regulating its own receptors and ensures the supplements continue to work effectively long-term.

The Best Time of Day to Take Every Supplement for Maximum Absorption

My Perfectly Timed Pill Schedule

I used to just gulp down all my supplements with breakfast. A nutritionist helped me create a schedule for maximum benefit. Morning is for energy-related supplements like my B-complex and CoQ10. I take my fat-soluble vitamins, D and K2, with my lunch, which always contains healthy fats. The afternoon is a good time for a brain booster like Lion’s Mane if I need it. And the evening, an hour before bed, is reserved for calming minerals like magnesium and glycine. This simple timing strategy has made a noticeable difference in their effectiveness.

I Compared 5 Different “Greens Powders.” Which One Isn’t Just Expensive Grass?

The $70 Powder and the Search for Real Nutrition

I wanted the nutritional insurance of a greens powder, but the market is a minefield. I tried five popular brands, with prices ranging from thirty to seventy dollars a tub. I ignored the marketing claims and looked at the labels. The bad ones were mostly just cheap grasses like wheatgrass, with “proprietary blends” that hid the tiny dosages of the good stuff. The best one had transparent labeling, included research-backed doses of spirulina and chlorella, and also contained digestive enzymes and probiotics. It taught me that you really have to read the fine print.

The Emerging Science of Postbiotics: The Next Frontier After Probiotics

Beyond Live Bacteria: The Compounds They Produce

I was deep into the world of prebiotics (fiber that feeds good bacteria) and probiotics (the good bacteria themselves). Then I learned about the next frontier: postbiotics. These are the beneficial compounds that are produced by the good bacteria when they ferment prebiotic fiber. An example is butyrate, a short-chain fatty acid that is crucial for gut health. Some companies are now creating supplements that deliver these postbiotics directly. It’s a fascinating concept: skipping the middleman and delivering the beneficial end-product right where it’s needed.

How to Navigate the Wild West of the Supplement Industry

My Rules for Surviving an Unregulated Market

The supplement industry is largely unregulated, which is scary. To protect myself, I follow a few hard rules. First, I never buy supplements from Amazon, where counterfeit products are rampant. I buy directly from the brand’s website or a trusted retailer like Thorne or Fullscript. Second, I am deeply skeptical of any product that uses “proprietary blends,” as it’s a way to hide under-dosed ingredients. And third, I trust brands that invest in third-party testing and transparently share their results. These rules help me navigate the Wild West safely.

The Best Supplements for Protecting Your Brain from Age-Related Decline

My “Neuro-Protective” Stack

My biggest fear about aging is losing my cognitive function. I’ve built a specific supplement stack aimed at long-term brain health. It includes a high-DHA fish oil, as DHA is a primary structural component of the brain. I take creatine monohydrate for cellular energy in the brain. I use Bacopa monnieri, an Ayurvedic herb with strong evidence for improving memory. And I take magnesium L-threonate, a form of magnesium that readily crosses the blood-brain barrier. This stack is my daily investment in a sharp and resilient mind for decades to come.

I Used Heart Rate Variability (HRV) to Measure My Body’s True “Age” and Stress Levels

The Beat-to-Beat Data That Revealed My Real Health

I started tracking my Heart Rate Variability (HRV)—the measure of the variation in time between each heartbeat—using my Garmin watch. A high HRV is a sign of a healthy, resilient, and well-recovered nervous system, while a low HRV indicates stress and burnout. Watching my HRV numbers became my most important bio-feedback tool. I could see in real-time how a poor night’s sleep, a stressful day at work, or a glass of alcohol would cause my HRV to plummet. It became the single best metric for motivating healthy lifestyle choices.

The Financial Breakdown: How Much Does a Full Biohacking Lifestyle Actually Cost?

The Surprising Budget for My Longevity Pursuits

Friends often ask if my biohacking lifestyle is incredibly expensive. I did a financial breakdown. My foundational supplements cost about sixty dollars a month. My gym membership is fifty dollars. My Oura Ring was a one-time three-hundred-dollar purchase. I spend more on high-quality whole foods, maybe an extra two hundred dollars a month compared to a standard diet. All in, my “longevity” budget is manageable. The most impactful things—sleep, walking, and stress management—are free. The biggest investment isn’t money; it’s time and discipline.

The Argument for “Food First” Before Spending a Dollar on Supplements

You Can’t Out-Supplement a Bad Diet

In my early biohacking days, I thought I could eat whatever I wanted and then just “fix it” with a handful of expensive supplements. I was trying to use a fish oil pill to offset a fast-food lunch. It was a fool’s errand. I learned a crucial lesson: supplements are meant to supplement a healthy diet, not replace it. The most powerful anti-inflammatory, nutrient-dense compounds are found in whole foods. Now, my rule is to get my diet eighty percent right before I even think about spending a dollar on a supplement.

How to Read a Certificate of Analysis (COA) for a Supplement

My Guide to Being a Supplement Detective

The most reputable supplement companies provide a Certificate of Analysis (COA) for their products, but they can be confusing. I learned to look for three key sections. The first is identity and potency, which confirms that what’s on the label is actually in the bottle at the correct dosage. The second is the heavy metal analysis, which checks for contaminants like lead, mercury, and arsenic. The third is the microbial analysis, which ensures the product is free from harmful bacteria like E. coli and salmonella. Reading a COA is your ultimate quality assurance check.

I Tried Nicotinamide Riboside (NR) and Nicotinamide Mononucleotide (NMN). Is There a Difference?

The Great NAD+ Booster Showdown

In the world of longevity supplements, the debate between the two main NAD+ precursors, NR and NMN, is fierce. I decided to try both. I took NR for three months, then switched to NMN for three months, keeping all other variables the same. Honestly? I couldn’t tell a significant difference in how I felt. Both provided a subtle but noticeable improvement in my energy levels and resilience. My takeaway is that the most important thing is just getting one of these precursors into your system to support your NAD+ levels, rather than agonizing over which one is marginally “better.”

The Biohacker’s Travel Kit: How to Stay Healthy and Energized on the Road

My Carry-On Arsenal for Beating Jet Lag

Travel used to wreck my health and sleep for days. Now, I have a dedicated “biohacker’s travel kit.” It includes an eye mask and earplugs for sleeping on the plane. I pack my own healthy snacks, like nuts and protein bars, to avoid airport junk food. My supplement bag has melatonin for resetting my circadian rhythm, magnesium for sleep, and extra Vitamin C for immune support. And the first thing I do upon arrival is go for a walk outside to get sunlight. This simple kit helps me hit the ground running, not lagging.

My Experience with At-Home Blood Testing Kits (LetsGetChecked, InsideTracker)

The Power and Pitfalls of DIY Bloodwork

Tired of begging my doctor for comprehensive tests, I tried two popular at-home blood testing services. The process was convenient: a simple finger-prick kit mailed to my house. The results from InsideTracker, which cost about five hundred dollars, were incredibly detailed, providing an analysis of my “inner age” and personalized recommendations. LetsGetChecked was cheaper but less comprehensive. The downside is that you have to interpret the results yourself. They are a powerful tool for taking control of your health data, but they don’t replace the guidance of a good doctor.

The Philosophy of Self-Experimentation: n=1

Why I Became the Subject of My Own Study

The world of health and wellness is full of conflicting advice. One study says coffee is good for you; another says it’s bad. I realized the only way to know what truly works for me is to adopt an “n-of-1” philosophy of self-experimentation. This means treating myself as a single-subject scientific study. I change one variable at a time (my diet, a supplement, my workout), track the results objectively (with a wearable or a journal), and see what happens. This approach has been incredibly empowering, allowing me to build a personalized health protocol based on my own data.

The Best “Bang for Your Buck” Longevity Supplements if You Can Only Afford Three

My Desert Island Supplement List

A friend on a tight budget asked me what three supplements provide the most “bang for your buck” for longevity. My answer was immediate. First, Vitamin D3/K2. It’s incredibly cheap, and correcting a deficiency impacts almost every system in your body. Second, Creatine Monohydrate. It’s pennies per serving and has proven benefits for muscle, strength, and brain function. Third, a high-quality magnesium, like glycinate or L-threonate. It’s crucial for over 300 bodily functions and helps with sleep and stress, which most people need.

The Future of Health: Personalized Supplements Based on Your DNA and Bloodwork

From One-Size-Fits-All to a Pill Pack With Your Name on It

I tried a service called Rootine, which represents the future of supplementation. I provided them with my DNA data from a 23andMe test and my recent bloodwork. Based on my unique genetic makeup and current nutrient levels, they created a personalized daily pill pack. For example, because my genetics show I’m not great at converting beta-carotene to Vitamin A, my pack includes the pre-converted form. This level of personalization, where you’re not just guessing what you need, but taking exactly what your body requires, is the future of health.

How I Weaned Myself Off Unnecessary Supplements and Focused on What Works

My Great Supplement Purge

At one point, I was taking over twenty different supplements a day. My routine was expensive and complicated, and I had no idea what was actually working. I decided to do a “supplement purge.” I stopped everything for two weeks to get back to my baseline. Then, I slowly and methodically re-introduced them one by one, for two weeks at a time, journaling my symptoms and feelings. This process revealed that only about five of them were making a noticeable difference. I ditched the rest, saving myself money and simplifying my life.

The Ethical Questions of Radical Life Extension and Biohacking

When “Living Longer” Becomes “Living Too Long”

As I go deeper down the biohacking rabbit hole, I often pause to consider the ethical implications. If we develop technologies that allow people to live to 150 or beyond, who gets access to them? Only the wealthy? What does that do to society? What about the environmental impact of a much larger global population? While I am passionate about extending my personal “healthspan”—the number of healthy, vibrant years I have—I am also mindful that the pursuit of radical life extension opens up a complex Pandora’s box of social and ethical questions that we need to consider.