Interventions
- AcarboseSubstanceA diabetes drug that slows the digestion of carbohydrates in the gut, taken with meals. Longevitytablet · Oral
- AdapaleneSubstanceA synthetic retinoid applied as a gel or cream, available over the counter at 0.1 percent in the US. Skingel / cream · Topical
- Alcohol ReductionDietDrinking less alcohol, or none, for a period or for good. Sleep Longevity
- Alpha-GPCSubstanceAlpha-glycerylphosphorylcholine, a choline compound sold as a supplement. Performancecapsule / powder · Oral
- Alpha-Lipoic AcidSubstanceA sulfur-containing fatty acid made in small amounts by the body, sold as a racemic mix or as the R form. Longevitycapsule · Oral
- AmlaSubstanceThe fruit of the Indian gooseberry tree (Phyllanthus emblica), used as a powder, capsule or hair oil. Hairpowder / capsule / liquid · Oral
- AniracetamSubstanceA fat-soluble compound of the racetam family, prescribed in some European countries and unapproved as a drug in the US and Canada. Performancecapsule / powder · Oral
- Annurca ExtractSubstanceA nutraceutical ingredient derived from a traditional southern Italian apple variety, highly valued for its high concentration of oligomeric procyanidins (especially procyanidin B2) used clinically to promote hair growth and manage cholesterol levels. Haircapsule · Oral
- ApigeninSubstanceA flavone found in chamomile, parsley and celery, taken as a capsule. Sleepcapsule · Oral
- AshwagandhaSubstanceThe root, or root and leaf, of Withania somnifera, taken as a powder or standardized extract. Sleep Performancecapsule / powder · Oral
- AstaxanthinSubstanceA red carotenoid pigment from microalgae, which gives salmon and shrimp their colour. Longevity Skincapsule · Oral
- Azelaic AcidSubstanceA saturated dicarboxylic acid found in grains such as wheat and barley, formulated as a topical cream or gel at 10 to 20 percent. Hair Skincream / gel · Topical
- BacopaSubstanceThe herb Bacopa monnieri, taken as an extract standardized to bacosides. Performancecapsule · Oral
- BakuchiolSubstanceA compound from the seeds of Psoralea corylifolia, sold as a plant-based alternative to retinol. Skinserum / cream · Topical
- Beetroot JuiceSubstanceJuice or concentrate of beetroot, taken for its dietary nitrate content. Performanceliquid / powder · Oral
- Benzoyl PeroxideSubstanceAn antibacterial agent applied as a wash, gel or cream for acne, commonly at 2.5 to 10 percent. Bleaches fabric. Skingel / cream · Topical
- BerberineSubstanceAn alkaloid extracted from plants such as goldenseal and barberry, taken as capsules. Longevitycapsule · Oral
- Beta-AlanineSubstanceA non-essential amino acid the body uses to make carnosine in muscle. Often causes a harmless tingling on the skin. Performancepowder / capsule · Oral
- BiotinSubstanceA water-soluble B vitamin. High doses can distort some laboratory tests, including thyroid and troponin assays. Hair Skintablet / capsule · Oral
- Blackout CurtainsEnvironmentalOpaque window coverings that block outdoor light. Fit at the edges of the window determines how much light still enters the room. Sleep
- Blue-Light-Blocking GlassesDeviceGlasses with amber or red lenses that filter blue light, worn in the evening. Sleep
- Botulinum Toxin InjectionsProcedureInjections of botulinum toxin that relax facial muscles, given in a clinic every few months. Skin
- CBDSubstanceCannabidiol, a non-intoxicating compound from the cannabis plant, sold as oils, capsules and topicals. Its legal status varies by country. Sleepliquid / capsule · Oral
- CBT for InsomniaProcedureA structured program of sleep restriction, stimulus control and cognitive techniques, delivered by a therapist or an app over several weeks. Sleep
- CPAPDeviceA bedside device that delivers continuous positive airway pressure through a mask, prescribed for obstructive sleep apnea after a sleep study. Sleep
- CaffeineSubstanceA methylxanthine alkaloid found in coffee, tea, and cacao, and added to many drinks and supplements. PerformanceOral
- Caffeine CutoffBehaviorNo caffeine after a set time of day. Sleep
- Calcium Alpha-KetoglutarateSubstanceThe calcium salt of alpha-ketoglutarate, an intermediate of the Krebs cycle. Longevitycapsule / powder · Oral
- Caloric RestrictionDietEating fewer calories than usual on a sustained basis, without malnutrition. Longevity
- Centella AsiaticaSubstanceThe herb Centella asiatica, known in skincare as cica, used in creams and serums and taken orally as gotu kola. Skincream / serum · Topical
- CeramidesSubstanceLipids that make up much of the skin's outer barrier, added to moisturizers and cleansers. Skincream / lotion · Topical
- Chemical PeelProcedureAn acid solution applied to the skin to remove its outer layers, from light glycolic peels to deeper TCA peels. Skin
- CiticolineSubstanceCytidine diphosphate-choline, a source of choline and cytidine, prescribed in some countries and sold as a supplement in others. Performancecapsule · Oral
- CitrullineSubstanceAn amino acid the body converts to arginine, sold alone or as citrulline malate. Performancepowder · Oral
- ClascoteroneSubstanceA topical androgen receptor inhibitor, approved as a cream for acne and studied as a scalp solution for hair loss. Hair Skincream · Topical
- Coenzyme Q10SubstanceA compound made in the body and used in energy production, sold as ubiquinone or its reduced form, ubiquinol. Longevitycapsule · Oral
- Cold PlungeBehaviorImmersing the body in cold water for a short time. Longevity Performance
- CollagenSubstanceHydrolyzed collagen from animal skin, bone or fish scales, taken as a powder or capsule. Hair Skinpowder / capsule · Oral
- ConditionerFormulationA hair product applied after shampooing to smooth and detangle the hair. Hairliquid · Topical
- Consistent Sleep ScheduleBehaviorGoing to bed and waking at the same clock times every day, including weekends, with the wake time held fixed regardless of how the night went. Sleep
- Contrast ShowersBehaviorAlternating hot and cold water in the shower. Longevity
- Cool BedroomEnvironmentalKeeping the bedroom cool at night, commonly somewhere around 16 to 19 degrees Celsius. Sleep
- Copper PeptidesSubstanceThe copper complex of the peptide GHK, used in skin and scalp serums. Hair Skinserum · Topical
- CordycepsSubstanceA fungus, now mostly cultivated as Cordyceps militaris, sold as a powder or extract. Performancecapsule / powder · Oral
- CreatineSubstanceAn organic acid produced in the liver and kidneys from arginine, glycine, and methionine, and obtained from meat and fish. Stored in muscle largely as phosphocreatine. Longevity PerformanceOral
- Creatine HClFormulationCreatine bound to hydrochloric acid, more water-soluble than the monohydrate. Performancecapsule / powder · Oral
- Creatine MonohydrateFormulationThe monohydrate salt of creatine and the most widely manufactured form. Sold as an unflavored powder or in capsules, often micronized for solubility. Performancepowder / capsule · Oral
- CurcuminSubstanceThe main curcuminoid of turmeric root, often formulated with piperine or in other forms to improve absorption. Longevitycapsule · Oral
- DHEASubstanceA hormone made by the adrenal glands and converted to sex hormones. Sold over the counter in the US and prescription-only in Canada and much of Europe. Longevitycapsule · Oral
- Daily StepsExerciseWalking to a daily step target. Longevity
- DutasterideSubstanceA 5-alpha-reductase inhibitor that blocks both type 1 and type 2 isoenzymes. Prescribed as an oral capsule; some clinics also inject it into the scalp. Haircapsule · Oral
- EarplugsEnvironmentalFoam, wax or silicone plugs worn in the ears to block noise while sleeping. Sleep
- ElectrolytesFormulationA mix of sodium, potassium and magnesium dissolved in water, often around training. Performancepowder / tablet · Oral
- Essential Amino AcidsSubstanceA mix of the nine amino acids the body cannot make, sometimes sold as the branched-chain three (BCAAs) alone. Performancepowder · Oral
- FinasterideSubstanceA synthetic 4-azasteroid classed as a type II 5-alpha-reductase inhibitor. A prescription medicine in most countries. HairOral
- FisetinSubstanceA flavonol found in strawberries, apples and onions, often taken in short high-dose courses. Longevitycapsule · Oral
- Fish OilFormulationOil from oily fish, taken for its EPA and DHA content, as capsules or liquid. Longevitycapsule / liquid · Oral
- GABASubstanceGamma-aminobutyric acid, the brain's main inhibitory neurotransmitter, sold as an oral supplement. Sleepcapsule / powder · Oral
- GlycineSubstanceThe simplest amino acid, taken as a powder or capsule, often before bed. Sleeppowder / capsule · Oral
- Glycolic AcidSubstanceAn alpha hydroxy acid from sugar cane, used in exfoliating toners, serums and peels. Skinsolution / serum · Topical
- Green Tea ExtractSubstanceA concentrated extract of the leaves of the tea plant (Camellia sinensis), usually standardized to its catechin content. Taken as capsules, and also used in topical skin products. Longevitycapsule / tablet · Oral
- HMBSubstanceBeta-hydroxy beta-methylbutyrate, a metabolite of the amino acid leucine. Performancecapsule / powder · Oral
- Hair TransplantProcedureSurgery that moves hair follicles from the back and sides of the scalp to thinning areas, by strip (FUT) or individual extraction (FUE). Hair
- High-Intensity Interval TrainingExerciseShort bursts of near-maximal effort alternated with recovery, such as 4 x 4 minute intervals. Longevity Performance
- High-Protein DietDietEating to a daily protein target, commonly stated in grams per kilogram of body weight. Longevity Performance
- HumidifierEnvironmentalA device that adds moisture to indoor air, often run in the bedroom. Sleep Skin
- Hyaluronic AcidSubstanceA sugar polymer that holds water, used in serums and moisturizers, as a dermal filler, and in oral supplements. Skinserum / cream · Topical
- HydroquinoneSubstanceA skin-lightening agent applied as a cream for melasma and dark spots. Prescription-only or restricted in many countries. Skincream · Topical
- IronSubstanceAn essential mineral, taken as a salt such as ferrous sulfate or bisglycinate, often when ferritin is low. Hairtablet / capsule · Oral
- IsotretinoinSubstanceAn oral retinoid prescribed for severe acne, under pregnancy-prevention programs because it causes birth defects. Skincapsule · Oral
- KetoconazoleSubstanceAn azole antifungal. Used on the scalp and skin as a shampoo or cream; the oral form is now rarely prescribed. Hair Skinshampoo / cream · Topical
- Ketoconazole ShampooFormulationA shampoo containing ketoconazole, an imidazole antifungal, usually at 1 percent over the counter or 2 percent by prescription. Hair Skinshampoo · Topical
- Ketogenic DietDietA very low-carbohydrate, high-fat diet that shifts the body toward burning ketones. Longevity Performance
- L-CarnitineSubstanceA compound that carries fatty acids into mitochondria, sold as L-carnitine, its tartrate, or acetyl-L-carnitine. Performancecapsule / liquid · Oral
- L-TheanineSubstanceAn amino acid found in tea leaves, structurally related to glutamate. Sold as an isolated powder or in capsules. SleepOral
- Laser ResurfacingProcedureA laser treatment that removes or heats layers of skin, done in a clinic. Skin
- Lion's ManeSubstanceAn edible mushroom (Hericium erinaceus), sold as a fruiting-body or mycelium extract. Performancecapsule / powder · Oral
- MagnesiumSubstanceAn essential dietary mineral and a cofactor for several hundred enzymatic reactions. Supplemental forms differ in the compound the magnesium is bound to. Sleep LongevityOral
- Magnesium CitrateFormulationMagnesium bound to citric acid. More soluble than the oxide, and laxative at higher doses. Sleeppowder / capsule · Oral
- Magnesium GlycinateFormulationMagnesium chelated to the amino acid glycine, sold as a powder or in capsules. Elemental magnesium content per gram is lower than in magnesium oxide. Sleeppowder / capsule · Oral
- Magnesium L-ThreonateFormulationMagnesium bound to L-threonic acid, a form marketed under the Magtein name. Sleepcapsule / powder · Oral
- MeditationBehaviorA regular practice of focused attention or open awareness, often guided by an app or teacher. Sleep Longevity
- Mediterranean DietDietA diet built on vegetables, legumes, whole grains, olive oil and fish, with little red meat. Longevity
- MelatoninSubstanceA hormone secreted by the pineal gland in response to darkness. Sold over the counter in some countries and available only by prescription in others. Sleeptablet / capsule / liquid · Oral
- MetforminSubstanceA biguanide prescribed for type 2 diabetes. Prescription only in most countries, and sold in immediate-release and extended-release tablets. Longevitytablet · Oral
- MethylfolateSubstanceThe active form of folate (5-methyltetrahydrofolate), taken instead of folic acid. Longevitycapsule · Oral
- MicroneedlingProcedureA procedure that creates controlled micro-punctures in the skin with fine needles, performed in clinic with a pen device or at home with a roller. Hair Skin
- MinoxidilSubstanceA piperidinopyrimidine derivative first developed as an oral antihypertensive. Sold as a topical solution or foam, and prescribed off-label as low-dose oral tablets. Hairsolution / foam / tablet · Topical
- Mobility TrainingExerciseRegular stretching and joint range-of-motion work. Longevity Performance
- MoisturizerFormulationA cream or lotion applied to the skin to moisturize it. Skincream / lotion · Topical
- Morning Light ExposureBehaviorSpending time in outdoor daylight shortly after waking. Outdoor illuminance is one to three orders of magnitude higher than typical indoor lighting. Sleep
- Mouth TapingBehaviorTaping the lips closed at night to encourage breathing through the nose. Sleep
- MultivitaminFormulationA single product combining several vitamins and minerals. Longevitytablet / capsule · Oral
- N-AcetylcysteineSubstanceAn acetylated form of the amino acid cysteine, used in hospitals for acetaminophen overdose and sold as a supplement. Longevitycapsule · Oral
- NMNSubstanceNicotinamide mononucleotide, a precursor of NAD+. Its sale as a supplement has been restricted in the US since 2022. Longevitycapsule / powder · Oral
- Nasal DilatorDeviceAn adhesive strip or small insert that holds the nostrils open during sleep. Sleep
- NiacinamideSubstanceThe amide form of vitamin B3, used as a topical ingredient at concentrations commonly between 2 and 10 percent, and also taken orally. Skinserum / capsule · Topical
- Nicotinamide RibosideSubstanceA pyridine nucleoside form of vitamin B3 and a precursor in the salvage pathway that produces nicotinamide adenine dinucleotide. Sold in capsules. Longevitycapsule · Oral
- Non-Sleep Deep RestBehaviorGuided lying-down relaxation, such as yoga nidra, done while awake. Sleep
- Peppermint OilSubstanceThe essential oil distilled from peppermint (Mentha x piperita). Applied diluted to the scalp, and also taken in enteric-coated capsules. Hairdrops · Topical
- Plant-Based DietDietA diet built mostly or entirely on plant foods. Longevity
- Platelet-Rich PlasmaProcedureA concentrate of the patient's own platelets, prepared from a blood draw and injected into the scalp or skin in a clinic. Hair Skin
- Prolonged FastingDietFasting, or eating a very low-calorie diet, for two or more days at a time. Longevity
- Pumpkin Seed OilSubstanceThe oil pressed from the seeds of the pumpkin (Cucurbita pepo). Taken as softgel capsules or used as a food oil, and sometimes applied to the scalp. Haircapsule / liquid · Oral
- RapamycinSubstanceA macrolide isolated from Streptomyces hygroscopicus and classed as an mTOR inhibitor. Approved as an immunosuppressant after organ transplantation and prescription only. LongevityOral
- Red Light TherapyDeviceExposure of skin or scalp to red and near-infrared light from LED panels, handheld devices, or caps, typically in the 630 to 850 nanometer range. Hair Skin
- Resistance TrainingExerciseStructured training against external or bodyweight resistance, organized into sets and repetitions and progressed by adding load, volume, or difficulty. Longevity Performance
- ResveratrolSubstanceA polyphenol found in grape skins and Japanese knotweed, usually sold as trans-resveratrol. Longevitycapsule / powder · Oral
- RetinolSubstanceThe alcohol form of vitamin A, used in over-the-counter creams and serums that the skin converts toward retinoic acid. Skinserum / cream · Topical
- RhodiolaSubstanceThe root of Rhodiola rosea, usually sold as an extract standardized to rosavins and salidroside. Performancecapsule · Oral
- Rosemary OilSubstanceThe essential oil distilled from the leaves and flowering tops of rosemary (Rosmarinus officinalis). Applied to the scalp diluted in a carrier oil, or as an ingredient in serums and shampoos. Hairdrops / serum · Topical
- Salicylic AcidSubstanceAn oil-soluble beta hydroxy acid used in cleansers, toners and spot treatments. Skingel / solution · Topical
- SaunaBehaviorSitting in a heated room, dry or infrared, for a set time, often several times a week. Longevity Performance
- Saw PalmettoSubstanceAn extract of the berries of the saw palmetto palm (Serenoa repens), taken as capsules. Haircapsule · Oral
- Scalp MassageBehaviorRegular massage of the scalp by hand or with a massaging tool. Hair
- Screen CurfewBehaviorNo phones, tablets or computers for a set time before bed. Sleep
- SemaglutideSubstanceA GLP-1 receptor agonist prescribed for type 2 diabetes and weight management, as a weekly injection or a daily tablet. Longevitysolution / tablet · Injection
- Silk PillowcaseEnvironmentalSleeping on a silk or satin pillowcase instead of cotton. Hair Skin
- Sleep MaskEnvironmentalAn eye mask worn to block light while sleeping. Sleep
- Sodium BicarbonateSubstanceBaking soda, taken before high-intensity exercise to buffer acid. Stomach upset is common. Performancecapsule / powder · Oral
- SpermidineSubstanceA polyamine found in wheat germ, soybeans and aged cheese, sold as a wheat-germ extract. Longevitycapsule · Oral
- SpironolactoneSubstanceA potassium-sparing diuretic with anti-androgen effects, prescribed off-label for hair loss and acne, mostly in women. Hair Skintablet · Oral
- Stinging Nettle RootSubstanceThe root of the stinging nettle plant (Urtica dioica), taken as a dried-root extract. The root and the leaf are prepared and used differently. Haircapsule / liquid · Oral
- SunscreenFormulationA topical product containing UV filters, labeled with an SPF for UVB and, in many markets, a separate UVA rating. Filters are classed as organic or mineral. Skincream / lotion / stick · Topical
- Tart CherrySubstanceJuice or concentrate of sour cherries (Prunus cerasus), usually the Montmorency variety. Sleep Performanceliquid / capsule · Oral
- TaurineSubstanceA sulfur-containing amino acid found in meat and fish, and added to energy drinks. Longevity Performancepowder / capsule · Oral
- TestosteroneSubstanceThe main male sex hormone, prescribed as injections, gels or creams to treat low testosterone. Performancesolution / gel / cream · Injection
- Time-Restricted EatingDietConfining all food intake to a fixed window each day, commonly eight to ten hours, with water and other non-caloric drinks taken outside it. Longevity
- TirzepatideSubstanceA dual GIP and GLP-1 receptor agonist prescribed for type 2 diabetes and weight management, as a weekly injection. Longevitysolution · Injection
- Tongkat AliSubstanceThe root of Eurycoma longifolia, a Southeast Asian shrub, taken as a standardized extract. Performancecapsule · Oral
- Topical FinasterideFormulationFinasteride in a solution or spray applied to the scalp, often compounded together with minoxidil. Hairsolution · Topical
- Tranexamic AcidSubstanceAn antifibrinolytic drug given for heavy bleeding, also used topically and orally for melasma and uneven pigmentation. Skinserum / tablet · Topical
- TretinoinSubstanceThe all-trans isomer of retinoic acid, applied topically as a cream or gel. Prescription only in most countries. Skincream / gel · Topical
- ValerianSubstanceThe root of Valeriana officinalis, taken as a capsule, tincture or tea. Sleepcapsule / liquid · Oral
- Vitamin B12SubstanceCobalamin, taken as tablets, sublingual drops or injections, as cyanocobalamin, methylcobalamin or other forms. Longevitytablet / liquid · Oral
- Vitamin CSubstanceAscorbic acid, taken orally or applied to the skin in serums. Longevity Skintablet / powder · Oral
- Vitamin C SerumFormulationAscorbic acid or one of its derivatives in a serum applied to the face, commonly at 10 to 20 percent. Skinserum · Topical
- Vitamin D3SubstanceThe cholecalciferol form of vitamin D, synthesized in skin on exposure to UVB and sold as an oral supplement, often combined with vitamin K2. Longevitycapsule / drops · Oral
- Vitamin K2SubstanceThe menaquinone forms of vitamin K, usually sold as MK-7 or MK-4 and often combined with vitamin D3. Longevitycapsule / drops · Oral
- Weighted BlanketEnvironmentalA blanket filled with beads or pellets, typically weighing 5 to 15 percent of the sleeper's body weight. Sleep
- Whey ProteinSubstanceThe protein fraction of milk left over from cheesemaking, sold as a concentrate, isolate or hydrolysate powder. Performancepowder · Oral
- White NoiseEnvironmentalA steady background sound from a machine, fan or app, played through the night. Sleep
- ZincSubstanceAn essential mineral, taken as one of several salts such as picolinate, gluconate or citrate. Hair Skintablet / capsule · Oral
- Zinc PyrithioneSubstanceAn antifungal and antibacterial agent used in anti-dandruff shampoos and some skin washes. Hair Skinshampoo · Topical
- Zone 2 CardioExerciseContinuous aerobic exercise held at a low intensity, usually bounded by a heart rate band or by blood lactate staying near 2 mmol per liter. Longevity Performance