Longevindex
Recently updated guides on Longevindex. We refresh evidence, add comparisons, and expand gear coverage — no separate blog, just better guides. Subscribe on the homepage or via RSS to catch new publishes.
Cardio gets the longevity headlines, but muscle mass, strength, and power are among the strongest predictors of healthy aging. This guide covers why resistance training belongs next to Zone 2, how much is enough, and a beginner-to-intermediate protocol that still works at 70.
VO₂ max — the maximum rate at which you can use oxygen — is one of the best-studied predictors of all-cause mortality. Peter Attia calls it a vital sign. This guide covers lab testing vs wearable estimates, what 'good' looks like by age, and a training mix of Zone 2 plus intervals.
Taurine is a sulfur-containing amino acid abundant in meat, seafood, and energy drinks. A 2023 Science paper linked age-related taurine decline to aging in animals and lit a longevity-community fire. This guide separates the animal data from human evidence, dosing, and who might actually benefit.
Rapamycin (sirolimus) is an mTOR inhibitor with the strongest animal lifespan data in the NIA Interventions Testing Program. Longevity clinics now discuss intermittent, physician-supervised use. This guide covers the science, what human trials actually show, risks, and why it does not belong in a self-serve supplement drawer.
GLP-1 receptor agonists (semaglutide, liraglutide) and dual agonists (tirzepatide) moved from diabetes clinics into mainstream weight and metabolic culture. For biohackers, the live questions are muscle loss, rebound weight, nutrient quality, and whether a peptide drug belongs next to Zone 2 and protein. This is a map of the evidence — not a shortcut to a vial.
Non-sleep deep rest (NSDR) is Andrew Huberman's umbrella term for yoga nidra and related guided protocols that drop you into a deeply relaxed, often hypnagogic state without requiring a full nap. This guide covers the sleep and stress evidence, how to run a session, and when NSDR beats caffeine.
Protein is the most under-discussed longevity lever after sleep and training. Too little accelerates sarcopenia; the right amount supports muscle, bone, and metabolic health into older decades. This guide covers g/kg targets, meal distribution, and how protein needs change on GLP-1s and during fat loss.
Metformin is the most prescribed diabetes drug in the world and the most discussed off-label longevity pharmaceutical after rapamycin. It activates AMPK, lowers glucose, and shows epidemiologic links to reduced cancer and mortality in diabetics — but healthy-aging trials are still running. This guide maps the evidence without DIY dosing.
Microplastics and nanoplastics show up in water, food, air, and now human blood and placenta samples. The health impact is still being quantified, but exposure reduction is actionable today. This guide covers sources, what filters actually help, and a sane home protocol without plastic panic.
Hydrogen-rich water delivers dissolved molecular hydrogen (H₂), a selective antioxidant studied for exercise recovery, metabolic markers, and inflammation. Japan and Korea popularized it first; Western biohackers now debate tablets, generators, and canned H₂. This guide covers what human trials actually show and whether it belongs in your stack.
PEMF (pulsed electromagnetic field) therapy uses low-frequency magnetic pulses to stimulate tissue repair, reduce pain, and support recovery. FDA-cleared devices exist for specific bone and pain indications; wellness mats and portable units claim broader biohacking benefits. This guide separates regulated medical use from the home recovery stack.
The oral microbiome is a distinct ecosystem — not just a subset of gut health. Oral dysbiosis links to gum disease, cardiovascular inflammation, and possibly cognitive markers. Nasal breathing, hygiene, and targeted oral care are actionable biohacks. This guide connects mouth tape, dental basics, and what actually moves oral bacteria.
Electrolytes are the boring infrastructure of biohacking: blood volume, nerve firing, muscle contraction, and how you feel in heat and on low-carb diets. This guide covers sodium, potassium, magnesium synergy, who needs more than RDA sodium, and when LMNT-style packets beat plain water.
Pneumatic compression boots cycle air through chambers to flush interstitial fluid and reduce perceived soreness after hard training. They are a staple in pro sports and increasingly in home biohacking setups. This guide covers evidence, session timing, and whether boots beat a cheap walk.
Percussion massage guns deliver rapid pulses to muscle tissue for warm-up, temporary ROM gains, and soreness relief. They are everywhere in gyms and home setups. This guide covers when they help, when they harm, and how they compare to Normatec boots and foam rolling.
Caffeine is the most used cognitive biohack on earth — and the most common sleep sabotage. This guide covers circadian timing (Huberman delay), half-life genetics, L-theanine pairing, and when to quit after lunch for HRV and deep sleep.
Walking is the highest-ROI movement habit in longevity medicine: lower all-cause mortality, better glucose control, and cognitive benefits — with zero equipment required. This guide separates step-count hype from structured Zone 2, and how wearables should track both.
Sauna blankets deliver far-infrared heat in a zip-up cocoon — smaller footprint and lower price than a cabin sauna. They are the entry point for heat biohackers in apartments. This guide compares blankets to traditional infrared saunas, session protocols, and safety limits.
Rucking is walking with a weighted pack — military in origin, longevity-friendly in practice. It builds aerobic base, leg and core strength, and bone loading without the injury profile of running. This guide covers load progression, heart rate targets, and gear.
Weight alone misleads longevity-focused people — especially on GLP-1s, creatine, or a new lifting program. This guide compares DEXA, smart scales, and waist circumference, and how often to measure without obsession.
Cardiovascular disease remains a top killer; lipid panels are the cheapest longevity blood test most people skip interpreting correctly. This guide explains ApoB vs LDL-C, Lp(a), and lifestyle plus supplement levers — not statin prescribing.
Red and near-infrared light stimulate mitochondrial function in skin cells — collagen production, wound healing, and texture improvements show up in dermatology trials. Face masks bring panel therapy to a 10-minute daily habit. This guide covers wavelengths, session length, and realistic expectations.
Wearables for stress split into two camps: trackers that measure HRV (Oura, WHOOP) and devices that try to shift autonomic tone in real time (Apollo Neuro, Sensate). This guide compares mechanisms, session protocols, and who should buy what first.
Mitochondrial biohacking is a category, not one pill. CoQ10 supports electron transport, NAD+ precursors feed sirtuins and repair pathways, urolithin A may trigger mitophagy — this guide maps how they differ, typical doses, and the exercise-first hierarchy.
Bone is living tissue that responds to load. Osteoporosis and sarcopenia together drive falls, fractures, and loss of independence — the outcome Peter Attia calls 'the marginal decade.' This guide covers DEXA interpretation, resistance training, calcium/vitamin D/K2, and who needs medical treatment beyond lifestyle.
Indoor air is often 2–5× more polluted than outdoor — cooking, VOCs, dust, and wildfire smoke included. Longevity-focused people sleep 8 hours in one room; that room deserves a real filter. This guide covers PM2.5 health effects, purifier sizing, and how premium HEPA units compare.
Tap water quality varies by municipality; microplastics and PFAS are 2026 headline concerns. Countertop systems deliver filtered or reverse-osmosis water without a plumber. This guide compares RO vs gravity filters, maintenance, and Amazon-available models.
Melatonin is a hormone, not a harmless supplement. Used correctly — low dose, short term, timed early — it helps jet lag and circadian shifts. Used nightly at high doses, it may disrupt natural production and sleep architecture. This guide separates appropriate use from default drugstore habits.
Muse is a consumer EEG headband that translates brain activity into weather sounds — guiding attention during meditation. It is not clinical neurofeedback, but it trains consistency. This guide covers how Muse works, who it helps, and how it fits next to free apps and prescription neurofeedback.
Glucose spikes after meals drive inflammation and metabolic stress — even in non-diabetics. CGM culture made this visible. This guide covers behavioral hacks (walk, fiber first, vinegar), when berberine fits, and how to use a monitor without ruining your relationship with food.
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