How to Train

Aerobic exercise, physical activity that increases breathing and heart rate, promotes cardiovascular, brain, and whole-body health.

Alcohol is one of the most widely used and abused drugs and is associated with several health conditions.

Autophagy, or “self-eating,” is a response to stress in which a cell destroys damaged or dysfunctional components in order to adapt to external conditions.

Berberine is a plant-based compound with pharmacological actions that share many features with metformin.

Beta-hydroxybutyrate is a ketone body and source of cellular energy produced via the breakdown of fats during carbohydrate scarcity and fasting.

The blood-brain barrier allows the passage of nutrients and cell signals from the bloodstream to the brain while excluding harmful substances.

BDNF is a growth factor known for its influence on neuronal health and for its role in mediating the beneficial cognitive effects associated with exercise.

Breast milk is a complex, dynamic fluid containing nutritional and non-nutritional components that support infant development. Breastfeeding benefits both infants and mothers.

Butyrate is a short-chain fatty acid produced by microbes in the gut during the fermentation of dietary fiber.

Caloric restriction is the practice of long-term reduced energy intake. It delays the onset of age-related chronic diseases in animals.

Carotenoids, such as lutein and zeaxanthin, are bioactive plant compounds with eye and brain benefits.

Choline is an essential nutrient critical for various bodily functions, including brain development, liver health, and muscle function.

A wide range of beneficial health effects has been attributed to the consumption of cocoa and chocolate, many of which are due to their flavonoid content.

Coffee is one of the most widely consumed beverages in the world and has substantial evidence to support its effects on health, performance, and longevity.

Cold exposure may be a hormetic stressor that reduces inflammation, activates antioxidant enzymes, and boosts the immune system to protect against age-related diseases.

Creatine is a naturally occurring compound best known for its widespread use as a dietary supplement to enhance physical performance.

Creatine may have benefits for reducing cardiovascular disease risk based on in-vitro and in-vivo evidence and small studies in adults humans.

Depression – a neuropsychiatric disorder affecting 322 million people worldwide – is characterized by negative mood and metabolic, hormonal, and immune disturbances.

Epigenetic clocks are predictors of biological age based on alterations in an individual's DNA methylation profile.

Exercise is promoted widely as a strategy for weight loss as it increases total daily energy expenditure and creates an energy deficit.

Exercise is being recognized as an emerging treatment for depression and anxiety, with effects greater than or similar to medication and therapy.

Vigorous exercise exerts several benefits on cardiovascular health, metabolic health, and longevity.

Fasting – the voluntary abstinence from food and drink – is an ancient practice now widely appreciated for its beneficial effects on healthspan.

FOXO proteins are transcriptional regulators that play an important role in healthy aging. Some FOXO genes may increase lifespan.

The hallmarks of aging are observable biological patterns of dysfunction that accrue in a biological organism over time.

Higher protein diets have many benefits for muscle health, but controversy exists over whether they accelerate aging or cancer risk.

Converting doses used in animal studies to human equivalent doses relies on scaling the dose based on differences in body surface area.

Hydrolyzed collagen, a mixture of peptides derived from collagen, may improve skin aging, decrease arthritis-induced pain, increase bone mineral density, and reduce hypertension.

Intestinal permeability facilitates nutrient absorption in the gut while excluding environmental toxins and pathogens.

Lactobacillus reuteri is a probiotic bacterium that regulates the immune system, reduces cholesterol, and prevents diarrheal disease.

Liquid biopsies, a non-invasive cancer screening technology that includes GRAIL's Galleri test, could transform early detection and treatment by analyzing tumor-derived cells and components.

Magnesium is an essential nutrient that participates in myriad physiological processes, influencing DNA repair, cancer protection, bone health, athletic performance, and more.

Melatonin is a hormone involved in the sleep-wake cycle that might also have benefits for neurodegenerative diseases like Alzheimer's and dementia.

Metformin, a drug commonly used to treat type 2 diabetes, may modulate certain aging processes.

Microplastics are tiny plastic particles, less than 5 millimeters in size, that pose immense environmental and health risks due to their widespread presence.

Multivitamin and multimineral supplements are used by nearly one-third of adults to improve health and mitigate disease risk.

Muscle power is the ability to generate force quickly and is a biomarker of healthy aging.

A heart attack is a critical and often life-altering event that strikes suddenly, but its underlying causes develop over time.

NAD+ is a cofactor that plays an essential role in metabolism, DNA repair, and immunity. Its depletion accelerates aging.

Neu5Gc is a sialic acid produced in many mammals but not in humans. It is found in red meat and other animal products and has been found to accumulate in some human tissues.

Nicotinamide mononucleotide is a precursor of NAD+, a coenzyme necessary for cellular energy production and DNA repair. It is available as a supplement.

Nicotinamide riboside is a precursor of NAD+, a coenzyme necessary for energy production and cellular repair. It is available from food and supplements.

Omega-3 fatty acids play critical roles in human health and may be beneficial in ameliorating symptoms associated with chronic health conditions and in combating aging-related diseases.

The Omega-3 Index measures the amount of EPA + DHA as a percentage of total fatty acids in red blood cell membranes.

Polphenol-rich diets promote better glucose regulation can help slow brain aging, preserve hippocampal function, and reduce cognitive decline over time.

Polyphenols are bioactive plant compounds with a wide range of health benefits.

Protein is one of nutrition's most essential and debated topics. It goes far beyond its reputation as the building block of muscle.

Psilocybin is a naturally occurring psychedelic compound found in over 200 species of "magic mushrooms."

Quercetin is a plant-based bioactive compound that exerts antioxidant, anti-inflammatory, and anti-aging properties across multiple organ systems.

Rapamycin, a drug used to treat some cancers and prevent organ rejection, may slow the effects of aging.

Photobiomodulation is a non-invasive, light-based therapeutic technique that stimulates biological processes within cells and tissues, with potential applications in medicine, dentistry, cosmetic procedures, and scientific research.

Resveratrol is a polyphenolic compound produced in plants that demonstrates anti-inflammatory and anti-aging properties in humans.

Salmon roe, the internal egg mass found in female salmon, is rich in protein, vitamins, and the omega-3 fatty acids EPA and DHA.

Sauna use exposes the body to extreme heat and, in turn, induces protective responses that improve health and may increase healthspan.

Senescence is a response to stress in which damaged cells terminate normal growth cycles to prevent dysfunctional cells from reproducing.

Sirtuins play a key role in healthspan and longevity by regulating a variety of metabolic processes implicated in aging.

Sleep regularity refers to the consistency of one's sleep schedule and is associated with a wide range of physical and mental health outcomes.

Small vessel disease is a generic term that describes dysfunction of blood vessels that occurs with aging and contributes to cognitive decline, cardiovascular disease, frailty, and stroke.

Sodium plays a crucial role in human physiology, yet its consumption remains a topic of ongoing debate in health and nutrition science.

Sugar-sweetened beverages such as soda, juice, and sports drinks provide large doses of rapidly absorbable sugar, posing a unique risk to health.

Sulforaphane is a bioactive compound that exerts potent antioxidant and anti-inflammatory properties and may be beneficial against a wide range of chronic and acute diseases.

Thymic involution is the process by which the thymus shrinks with age, reducing T cell-mediated immunity and increasing disease risk in older adults.

Time-restricted eating is a form of daily fasting wherein a person eats only during a limited time window, typically 8- to 12-hours.

Toll-like receptors are a family of pattern recognition receptors expressed on the surface of immune and other cells that play an important role in intestinal permeability and inflammaging.

UPFs are formulations of mostly cheap industrial sources of dietary energy (calories) and nutrients plus additives that have negative effects on human health.

Urolithin A is a postbiotic—a compound our gut microbes can make after we eat foods rich in ellagitannins, such as pomegranates, strawberries, and walnuts.

Vitamin C is an essential nutrient, widely recognized for its antioxidant properties and its roles in many critical processes and pathways.

Vitamin D is a hormone that plays critical roles in many physiological processes, such as blood pressure regulation, immune function, and cell growth.

Hyperthermia stresses the body, activating its repair mechanisms. Whole-body hyperthermia is a therapeutic strategy used to treat various medical conditions.

Zinc is an essential nutrient that influences growth and development and plays critical roles in immune function, protein synthesis, wound healing, DNA synthesis, and cell division.