The checks
What’s proven. What’s hype. What’s just unproven.
Each verdict: the claim, traced to its source; the evidence, graded; the conflicts, flagged; and the limits, named out loud. Checks marked In review are verified and awaiting final human sign-off.
Environmental · Air pollutionVerifiedDoes long-term fine-particle air pollution (PM2.5) shorten lifespan, and does cutting it add years?Large cohorts on three continents, a clear dose-response with no safe floor, and natural experiments all point the same way: long-term PM2.5 raises mortality, and cutting it buys back life expectancy. The evidence is observational by necessity, not by neglect, which keeps it at B rather than A.Diet · AlcoholVerifiedDoes moderate drinking, especially red wine, protect the heart and help you live longer?Once you correct for who ends up in the non-drinker group, the survival advantage of moderate drinkers evaporates, and genetic evidence shows alcohol's effect on the heart is linear and harmful. The protective J-curve is largely a study-design artifact, and the special red-wine story rests on resveratrol doses you cannot reach by drinking.Environmental · AluminiumVerifiedDoes aluminium in antiperspirant build up in the body and cause Alzheimer's and breast cancer?The mechanism's load-bearing step, meaningful skin absorption, has been measured and is negligible; the breast-cancer epidemiology has been done and is null. This is a tested-and-failed claim, not merely an untested one.Diagnostics · ApoB, Lp(a) and CACVerifiedAre ApoB, Lp(a) and a CAC score better than a standard cholesterol panel for heart-risk assessment?Each test adds real prognostic information a standard panel misses, and ApoB is at least as good as (often better than) LDL-C. The framing holds, with the caveat that "better prediction" is not the same as a proven better treatment strategy.Diet · Artificial sweetenersVerifiedAre aspartame and sucralose toxic poisons that cause cancer and wreck your gut?Aspartame and sucralose are among the most-studied additives, and regulators judge them safe at normal intake. There are mild, real signals worth noting, but the "toxic poison that causes cancer" framing overstates every one of them.Supplements · AshwagandhaVerifiedDoes ashwagandha lower stress and cortisol, improve sleep, and boost testosterone?Three claims, three strengths. The cortisol drop is real and replicated; the sleep benefit is modest; the testosterone boost is small, inconsistent, and confounded by exercise. Presenting all three as equally proven is misleading.Fitness · VO₂maxVerifiedIs improving your VO₂max one of the most powerful things you can do to live longer?As a mortality marker, fitness is one of the strongest we have, that part is real. But the leap from "fit people die less" to "raising your VO₂max number is one of the most powerful ways to live longer" outruns the evidence: the one direct causal test was null for longevity, and randomized exercise has never reliably cut all-cause death.Frontier · Aubrey de GreyVerifiedIs aging an engineering problem SENS can defeat, with the first 1,000-year-old maybe already alive?The damage-repair framing is coherent and influential, but no SENS intervention has been shown to extend lifespan in any organism, and the 1,000-year timeline is de Grey's own projection, not a finding. It is untested rather than disproven.Supplements · BCAAsVerifiedDo BCAA supplements build muscle, speed recovery, and earn their place?Leucine genuinely triggers muscle protein synthesis, so the signal is real, but BCAAs alone deliver only 3 of the 9 amino acids needed to build muscle, so they underperform whole protein and add little for anyone already eating enough. The strong "essential for gains" framing tips into misleading.Supplements · BerberineVerifiedIs berberine "nature's Ozempic"?Berberine genuinely nudges glucose and lipids, and that part holds up. But the "Ozempic" framing oversells a few pounds as if it rivaled a drug that takes off roughly 15 percent of body weight, and that is misleading.Lifestyle · Blue ZonesVerifiedDo the five Blue Zones prove a shared diet and lifestyle make people reach 100, so copying those habits will help you live far longer?The Power 9 habits are genuinely healthy, but the claim bundles them with a stronger promise: that these regions prove the habits cause people to reach 100, so copying them will make you live far longer. That causal-predictive leap rests on ecological data, a partly contested centenarian count, and a commercial incentive to overstate.Peptides · BPC-157VerifiedDoes BPC-157 heal injuries, tendons, ligaments and gut damage as a safe recovery aid?In rodents BPC-157 improves tendon, ligament, muscle and gut healing with consistency; in humans it has never been tested in a single controlled trial. The healing story is plausible and untested, and the "safe recovery aid" framing runs ahead of evidence the data does not provide.Protocols · BlueprintVerifiedHas the Blueprint protocol slowed Bryan Johnson's aging and made him biologically younger?A real clock reading, an n=1 design, and a seller's own metrics. Johnson's DunedinPACE scores appear genuinely low, but a low clock reading is not proof that Blueprint slowed his aging, there is no control, no randomization, an invalid "years" extrapolation, and no published trial of the protocol. The biology is plausible; the causal claim is untested.Supplements · Calcium AKGVerifiedDoes Calcium-AKG (Rejuvant) make you 8 years biologically younger?The mouse evidence is real but modest and sex-limited; the human "8 years younger" headline rests on a single uncontrolled, sponsor-affiliated study using a commercial epigenetic clock. The controlled human test exists but has not yet reported.Diet · Caloric restrictionVerifiedDoes caloric restriction extend human lifespan and slow aging?The mechanism is real and animal lifespan extension is the most reproducible result in the field, but human lifespan has never been measured and the two long-term monkey trials disagree on survival. Genuine human benefits to date are healthspan markers, not a longer life.Diet · Carnivore dietVerifiedIs an all-meat carnivore diet optimal for longevity and does it reverse autoimmune and metabolic disease?No randomized trial and no long-term outcome data exist for a carnivore diet, so "optimal for longevity" and "reverses disease" are untested rather than disproven. People often feel better short-term for reasons that have nothing to do with meat, while the one biomarker measured well, LDL cholesterol, moves sharply the wrong way.Devices & therapies · CGM for non-diabeticsVerifiedDo continuous glucose monitors make healthy people healthier and longer-lived?CGMs measure glucose accurately and reveal that responses to food differ between people. That a healthy person can act on those numbers to flatten "spikes" and live a longer, metabolically healthier life has never been tested for a single hard outcome, and the most rigorous review finds no glycemic benefit in normoglycemic users.Diet · Coffee and longevityVerifiedIs coffee bad for your health and does it accelerate aging?Large independent cohorts find moderate coffee associated with lower, not higher, all-cause and cardiovascular mortality, and the cortisol-adrenal-heart harm story has no support. The one real caveat is narrow: unfiltered coffee raises LDL, so use a paper filter.Devices & therapies · Cold plungeVerifiedDo cold plunges boost metabolism, cut inflammation, lift mood and recovery, and support longevity?The acute mood, alertness, and soreness effects are real and reasonably evidenced; the metabolism-for-weight-loss framing is overstated, the anti-inflammatory effect is double-edged, and longevity is wholly untested in humans. A grab-bag claim that is partly true and partly hype.Supplements · CollagenVerifiedDo collagen peptide supplements improve skin elasticity and reduce wrinkles?Pooled trials do show gains in skin hydration and elasticity, with a weaker signal on wrinkles. But the effect tracks the funding: it shrinks substantially and loses significance in higher-quality, independent studies. That independent arm is small and also used lower doses, so a flat "no benefit" is suggestive, not settled.Supplements · CoQ10VerifiedDoes CoQ10 (ubiquinol) boost cellular energy, protect the heart, and slow aging?One genuine, industry-funded heart-failure signal sits beside two unproven claims: "boosts energy" rests on biochemistry, not benefit in well people, and "slows aging" has no human evidence at all.Supplements · CreatineVerifiedDoes creatine improve memory and cognition?There is a real, replicated signal for memory in older adults, vegetarians and people under acute stress like sleep deprivation, but it is small and largely absent in rested, well-nourished young adults. As an unqualified "creatine improves memory and cognition," the claim is partly true and partly overstated.Supplements · CurcuminVerifiedDoes curcumin reduce inflammation, ease joint pain, and protect against aging and chronic disease?For knee-osteoarthritis pain and short-term inflammatory markers the signal is real but low-certainty; for slowing aging or preventing chronic disease there is no human evidence, and "completely safe" is wrong.Fitness · Daily stepsVerifiedDo you need 10,000 steps a day, and does walking more make you live longer?Walking more really does track lower mortality, and the dose-response is large and consistent across hundreds of thousands of people. But the specific 10,000 number is a marketing slogan, and most of the benefit is banked well before you reach it.Protocols · Dave AspreyVerifiedCan Dave Asprey's Bulletproof and biohacking protocols dramatically extend lifespan toward his goal of living to 180?No intervention of any kind has been shown to raise maximum human lifespan, and the oldest reliably documented person reached about 122 years. The "180" target is aspiration sold as a plan, and a daily butter-rich coffee works against cardiovascular longevity for many people.Protocols · David SinclairVerifiedCan we already reverse human aging, and does Sinclair's NMN/resveratrol/metformin stack do it?Two claims in one. That aging involves reversible epigenetic information loss is serious science, demonstrated in mice. That his NMN/resveratrol/metformin stack reverses aging in people is not supported by any human outcome data, and resveratrol's rationale largely collapsed.Detox · Detox productsVerifiedDo detox teas, cleanses and foot pads flush toxins from your body?The body already detoxifies itself through the liver and kidneys; the products name no toxin, measure none, and the one mechanism that has been tested directly came back empty. Tested and failed, not merely untested.Hormones · DHEAVerifiedDoes DHEA restore youthful hormones and slow aging in older adults?DHEA reliably raises DHEAS and downstream sex steroids, but the best controlled trials find no consistent, clinically meaningful effect on body composition, performance, cognition, mood, or any aging endpoint. One trial saw a small visceral-fat reduction; a larger one did not reproduce it. The biomarker rises; the person does not measurably benefit.Environmental · EMFVerifiedDoes everyday EMF from phones, Wi-Fi and 5G cause cancer and serious harm?The strong claim has been tested, not merely left untested, and it fails. The largest and least-biased human studies, including a prospective cohort built to defeat recall bias, find no link between everyday phone, Wi-Fi or 5G exposure and brain tumours, and population incidence has not risen as the technology saturated daily life. Genuine uncertainty survives for very long-term heavy use, childhood exposure, and the newer 5G bands, but uncertainty about small undetected effects is not evidence for the definite harm the sellers assert.Diagnostics · Epigenetic age testsVerifiedDo epigenetic age tests accurately measure how fast you are aging and show if your interventions work?Across thousands of people these clocks really do predict death and disease; for one person at one timepoint the number carries years of technical noise, and no trial shows that acting on it helps. The science is real; the personal "speedometer" framing outruns it.Peptides · EpitalonVerifiedDoes Epitalon lengthen telomeres and extend human lifespan?Telomerase switches on and telomeres lengthen in a dish, now confirmed by an independent lab. But human lifespan rests on a single study by the peptide's own inventor, and the same cell data show telomeres lengthening in cancer cells.Devices & therapies · Exosome therapyVerifiedDoes exosome therapy reverse aging and regenerate skin, hair, and joints?The signaling biology is real and early human studies show measurable cosmetic gains, but rigorous trials are scarce and no exosome product is FDA-approved. Plausible and preliminary; the sweeping "reverses aging" framing is unsupported and tips into misleading.Diet · Fasting-mimicking dietVerifiedDoes ProLon's fasting-mimicking diet trigger cellular rejuvenation and reduce biological age?Periodic FMD cycles produce real but modest short-term cardiometabolic improvements, especially in higher-risk people. The leap to "cellular rejuvenation" and a lower "biological age" rests on a surrogate blood-marker clock and mouse data, not on demonstrated rejuvenation or any hard human outcome.Environmental · FluorideVerifiedIs fluoride in drinking water harmful, IQ-lowering, and useless for teeth?High fluoride (above 1.5 mg/L) is plausibly linked to lower child IQ, but at the US 0.7 mg/L target the evidence is insufficient, not proof of harm, and water fluoridation still modestly cuts decay. Bundling a real high-dose signal with the low US standard tips the claim into misleading.Diagnostics · Full-body MRI screeningVerifiedDoes a whole-body MRI in healthy people catch disease early and help you live longer?Whole-body MRI reliably finds things; whether finding them makes a healthy person live longer has never been measured. The early-detection-equals-longer-life framing borrows survival evidence from hereditary high-risk surveillance that does not transfer to average-risk buyers.Diagnostics · Galleri cancer testVerifiedDoes the Galleri blood test screen for 50+ cancers early and save lives?The signal is real and the technology is promising, but no MCED test has shown it reduces cancer death, and the first large RCT missed its primary endpoint. "Catches 50+ cancers" is partly supported; "saves lives" is unproven.Protocols · Gary BreckaVerifiedDoes a common MTHFR mutation leave most people unable to process folate, and does Brecka's methylated-vitamin protocol fix this to extend healthspan?Methylfolate reliably lowers homocysteine, a blood marker, but the disease link the pitch rests on was directly tested and failed. The variant is real and common; "most people cannot process folate" and "extends healthspan" overstate a minor modifier into a sell-the-test-then-the-supplement root cause.Frontier · Anti-aging gene therapyVerifiedCan gene therapy (telomerase/follistatin) reverse human aging?The biology is real in mice, but no controlled human trial shows gene therapy reverses (or even slows) aging. The only human "evidence" is a conflicted, unpublished sample of one, and the proposed mechanism is genetically tied to higher cancer risk in people.Peptides · GHK-CuVerifiedDoes GHK-Cu reverse skin aging, regenerate tissue, and reset gene expression to a youthful state?Topical GHK-Cu plausibly improves skin quality on thin, sponsor-linked evidence; the sweeping "resets gene expression to a youthful state" and whole-body regeneration claims are preclinical, computational, or untested in humans.Supplements · GlyNACVerifiedDoes GlyNAC (glycine + NAC) restore glutathione and reverse aging in older adults?GlyNAC reliably raises glutathione in glutathione-deficient older adults, and that part holds up. But "reverses multiple hallmarks of aging" and "improves healthspan" rest on very small, single-lab, surrogate-marker trials, and the largest independent trial failed to reproduce even the glutathione rise in the general older population.Devices & therapies · GroundingVerifiedDoes grounding (earthing) reduce inflammation and improve health?A few small pilots nudge soft markers, cortisol, blood-cell clumping, self-rated sleep, but no rigorous, independent trial has shown grounding lowers inflammation or changes a hard health outcome. The evidence is thin, mostly funded by people selling the mats, and not yet falsified: under-tested, not disproven.Devices & therapies · HBOTVerifiedDoes hyperbaric oxygen therapy reverse biological aging in healthy adults?Two markers move in a few dozen blood cells; no human was shown to age more slowly, function better, or live longer. The science is a single uncontrolled, unreplicated trial run by people who sell the therapy, and the "reverses biological aging" headline is a marketing leap the data do not carry.Hormones · Human growth hormone (HGH)VerifiedIs HGH an effective anti-aging therapy that reverses aging in healthy older adults?GH reliably nudges body composition (a little more lean mass, a little less fat) but has never been shown to reverse aging, improve strength or function, or extend life, and the reverses-aging framing is misleading.Diet · Dietary proteinVerifiedDoes eating well above the protein RDA preserve muscle and is it unambiguously good for healthy aging?For older adults, exceeding the RDA to preserve muscle is solid, guideline-backed advice. But "unambiguously good for healthy aging" overreaches: in midlife the longevity signal is contested and may point the other way, and the optimum depends on age and protein source.Protocols · Morning sunlightVerifiedDoes morning sunlight within 30 to 60 minutes of waking set your circadian clock and improve sleep, mood, and alertness?The clock-setting biology is among the best-established findings in human chronobiology, and morning light does help sleep, alertness, and mood in the right direction. The broad claim holds at Grade B; the precise numbers attached to it (the exact minutes, the lux dosing, the absolute 'no sunglasses') are reasonable extrapolations, not measured thresholds.Protocols · Intermittent fastingVerifiedDoes intermittent fasting beat calorie cutting for fat loss, metabolism, autophagy and longevity?Fasting reliably produces modest weight loss, mostly by helping people eat less. The stronger claim, that timing itself buys metabolic, autophagy and longevity benefits beyond cutting calories, is unproven in humans and is where the framing overreaches.IV therapy · IV vitamin dripsVerifiedDo IV vitamin drips boost immunity, energy and hydration better than eating and drinking well?The everyday wellness pitch does not hold up. The only placebo-controlled trial of the Myers' cocktail was null, the single positive vitamin-C trial helped only people who started depleted, and a replete body excretes the surplus within hours. Immunity and hydration are largely untested rather than disproven, but the comparative claim as marketed is unsupported.Diet · Ketogenic dietVerifiedDoes a ketogenic diet promote longevity and protect against age-related disease?Keto is a proven epilepsy therapy and a real short-to-medium-term metabolic tool, but no human trial shows it extends lifespan. The bounded benefits hold; the broad longevity claim is unproven.Diagnostics · LDL sufficiencyVerifiedIs LDL a real cause of heart disease, but not enough on its own?Both halves hold up as standard atherosclerosis biology: apoB retention is the necessary first step, while inflammation, Lp(a), and cumulative exposure decide when and whether disease becomes clinical. The only failure mode is rhetorical: stretching "not sufficient" into "not important," which the same evidence refutes.Diagnostics · LDL cholesterolVerifiedIs LDL cholesterol a cause of heart disease, not just a marker?Three independent lines of evidence (genetics, randomized trials across unrelated drug mechanisms, and large-scale epidemiology) converge on the same dose-dependent, cumulative relationship. This is one of the most robustly established causal claims in modern medicine.Diet · Lean mass hyperrespondersVerifiedIs high LDL in lean keto "hyper-responders" benign and harmless?The lipid pattern is real, but the reassurance built on top is not. The one prospective imaging study used to support it was retracted in 2026 and, on its own numbers, shows plaque progressing, not staying benign.Drugs · Low-dose aspirinVerifiedDoes a daily low-dose aspirin help healthy older adults live longer?This was tested directly and it failed: in healthy older adults, daily aspirin produced no longer disability-free life, more major bleeding, and slightly more deaths. It is disproven for primary prevention, not merely untested.Supplements · Magnesium supplementsVerifiedDoes magnesium improve sleep and anxiety, support longevity, and should most people supplement because they're deficient?Magnesium is an essential mineral and correcting a true deficit genuinely helps, but the sleep and anxiety claims rest on small, low-quality trials, the longevity link is from food not pills, and "most people are deficient" overstates a real but narrower problem.Protocols · Mark HymanVerifiedDoes Mark Hyman's functional medicine reverse chronic disease and dramatically extend healthspan?The lifestyle core Hyman teaches (whole foods, less ultra-processed food, exercise, sleep) is genuinely sound. But the claim that the functional-medicine system "reverses" chronic disease and "dramatically" extends healthspan rests on one small, in-house, conflicted cohort whose benefit stayed below the threshold for a clinically meaningful change and was never tied to any disease or healthspan outcome.Diet · Mediterranean dietVerifiedDoes the Mediterranean diet extend lifespan and substantially cut heart disease and death?The heart-disease half is on firm RCT ground; the "extends lifespan and lowers death" half is plausible but rests on observational data, so the bundled claim is Supported with a clear caveat, not proven end to end.Drugs · MetforminVerifiedDoes metformin slow aging in people without diabetes?No completed trial has ever tested whether metformin slows aging in people without diabetes, the decisive study was designed but never launched. The mechanism is plausible, the best animal data are null, and there is a randomized signal that it may blunt the gains from exercise.Supplements · Methylene blueVerifiedDoes methylene blue boost brain function, fix mitochondria, and slow aging?The mitochondrial mechanism is real and the brain signal intriguing, but it rests on one tiny single-dose pilot, with zero human aging data and a genuine serotonin-toxicity risk. Untested at the level sold, not disproven.Diagnostics · Microbiome testingVerifiedCan a gut microbiome test reveal which foods are right for your body?People really do respond differently to the same meal, and ZOE has a real trial. But no study shows a stool test reveals your "right" foods, and the one supportive RCT cannot separate the microbiome part from intensive coaching.Environmental · MicroplasticsVerifiedAre microplastics making you sick, and do you need a detox to remove them?The claim bundles three things and grades differently on each: that plastic is in our bodies (true and well-replicated), that it is making us sick (biologically plausible but unproven in humans), and that you need a detox to remove it (unsupported, untested for any health benefit and sold by the people who studied it).Supplements · MultivitaminsVerifiedDoes a daily multivitamin help you live longer?For living longer, it fails: a 390,000-person cohort and two large RCTs show no mortality or cardiovascular benefit. But it is not nothing, since randomized trials show a small, replicated memory benefit in older adults and a multivitamin does fill genuine nutrient gaps.IV therapy · NAD+ IVVerifiedDo NAD+ IV infusions reverse aging, restore energy, and repair your cells?No controlled human trial has ever tested whether an NAD+ drip reverses aging, restores energy, or repairs cells, and the one thing that has been measured, the pharmacokinetics, suggests most of the infused NAD+ is broken down before it reaches the inside of a cell. The biology is real; the marketed outcome is asserted as fact, sold for hundreds of dollars a session, and contradicted by the limited evidence that exists.Supplements · Nicotinamide ribosideVerifiedDoes nicotinamide riboside raise NAD+ and slow or reverse human aging?Blood NAD+ goes up; human aging has never been measured. The NAD+ half is real and reproducible, but bundling it with "slows or reverses aging" extrapolates from a biomarker and rodent data to an outcome no human trial has tested, which tips the combined claim into misleading.Supplements · Omega-3 fish oilVerifiedDoes omega-3 fish oil protect your heart and help you live longer?Lowers triglycerides reliably, but everyday low-dose capsules failed to cut heart events or extend life in the biggest trials. One high-dose prescription win exists, contested by its non-inert placebo, and it does not generalise to the fish oil on supermarket shelves.Devices & therapies · Ozone therapyVerifiedDoes ozone therapy detox the body, treat chronic disease, boost immunity, and support longevity?No regulator or scientific body recognises any detox, immunity, chronic-disease or longevity benefit, and US regulation flatly calls ozone "a toxic gas with no known useful medical application." Weak adjunctive signals exist in a few narrow procedural niches, but nothing supports the broad systemic marketing claim, and the procedure has killed people.Frontier · Partial cellular reprogrammingVerifiedCan Yamanaka-factor reprogramming reverse aging in humans?In mice and cultured cells, brief Yamanaka-factor pulses reset age markers and restore some tissue function; in humans, rejuvenation has never been tested. Genuinely promising, heavily capitalised, and unproven, with serious unresolved cancer-risk questions.Devices & therapies · PEMFVerifiedDoes PEMF therapy regenerate cells, heal injuries and slow aging?One sentence bundles three different claims. PEMF has a real, FDA-cleared adjunct role in bone healing and post-operative pain, though even that evidence has weakened in recent trials; cellular regeneration and slowing aging in humans have never been tested.Environmental · PFAS detoxVerifiedCan you detox PFAS "forever chemicals" out of your body with saunas, sweat, supplements, or cleanses?The harms of PFAS are real, but the flush-it-out fix is not. Only blood/plasma donation has lowered serum PFAS in a randomized trial; sweating is a disproven route, and consumer detox products are untested. Selling a "sweat it out" cure tips this into misleading.Supplements · QuercetinVerifiedIs quercetin a senolytic supplement that clears "zombie" cells and slows aging?The positive human "senolytic" signal comes from dasatinib plus quercetin together, in tiny open-label pilots measuring surrogate markers. Standalone quercetin has only thin, surrogate-marker human evidence, so as an anti-aging supplement it is unproven, not disproven.Drugs · RapamycinVerifiedDoes rapamycin extend healthspan and lifespan in humans?In mice, rapamycin is the most reproducible life-extending drug we have. In humans, no trial has ever measured lifespan or mortality, and the largest healthspan trial to date missed its primary endpoint. The mouse science is real; the human longevity claim is untested, not demonstrated.Diet · Raw milkVerifiedIs raw milk more nutritious and healthful than pasteurized milk?Pasteurization leaves milk's nutrition essentially intact while removing a real, quantified infection hazard. The "more nutritious, easier to digest, benefits outweigh risks" framing inverts the evidence, so it reads as misleading rather than merely unproven.Devices & therapies · Red light therapyVerifiedDoes red light therapy reverse skin aging, regrow hair, and extend lifespan?One claim, three different answers. Hair regrowth is the truest piece, FDA-cleared, with sham-controlled trials behind it. Skin rejuvenation is real but modest and mostly sponsor-funded. The longevity pitch is untested in humans and rests on a mechanism that is itself disputed.Supplements · ResveratrolVerifiedDoes resveratrol activate SIRT1, mimic caloric restriction, and extend lifespan?The biochemistry of direct SIRT1 activation is largely an in-vitro artifact, and the mouse data extend survival only in overfed animals, not healthy lifespan. The "slows human aging" part is untested rather than disproven, but the headline anti-aging mechanism does not hold.Protocols · Rhonda PatrickVerifiedAre Rhonda Patrick's protocols (sauna, omega-3, vitamin D, sulforaphane) evidence-based healthspan interventions?The topics are sound and the mechanisms partly validated, but no randomized trial shows any of these interventions extends human healthspan. Sauna rests on strong observational data; omega-3 and vitamin D fail RCT endpoints outside deficiency or pharmaceutical doses; sulforaphane is preliminary.Devices & therapies · SaunaVerifiedDoes regular sauna use lower mortality and help you live longer?The association is real, large and dose-dependent, but it rests almost entirely on one Finnish cohort, it is observational, and both the original authors and independent experts say causality is not established. "Helps you live longer" is causal language the evidence cannot yet carry.Diet · Seed oilsVerifiedAre seed oils toxic and a main driver of inflammation and chronic disease?The two mechanisms the claim rests on have been tested in humans and failed, and the hard cardiovascular evidence runs the opposite way: replacing saturated fat with seed-oil fat lowers heart-disease events. There is a real kernel about repeatedly reheated frying oil, but that is thermal abuse, not the oil at normal intakes.Drugs · Semaglutide (Ozempic)VerifiedIs semaglutide (Ozempic/Wegovy) an anti-aging or longevity drug?Semaglutide demonstrably does more than control glucose: it cuts cardiovascular events by 20 percent even in non-diabetics and protects the kidney. But no trial has ever measured aging, healthspan, or lifespan, so the "longevity drug" label is an extrapolation, not a finding, and the lean-mass loss it causes cuts against a naive anti-aging reading.Frontier · SenolyticsVerifiedDo senolytics like fisetin, quercetin and dasatinib+quercetin clear "zombie" senescent cells and slow or reverse human aging?Clearing senescent cells genuinely extends healthspan and lifespan in mice, and the mechanism is real. But no completed, controlled human trial shows senolytics slow or reverse aging, and the single most rigorous human senolytic trial failed; the "reverses aging in humans" framing is unproven.Drugs · Shingles vaccineVerifiedDoes the shingles vaccine lower dementia risk?A near-randomized natural experiment found shingles vaccination lowered new dementia diagnoses by roughly 20% relative, the strongest evidence yet for this kind of question. It is supported but not yet proven prevention: no trial has been run with a dementia endpoint.Lifestyle · Sleep and longevityVerifiedDoes too little sleep dramatically shorten your lifespan, and is sleep the single most important longevity lever?Adequate sleep around 7 hours is genuinely protective, but the mortality curve is U-shaped, not a linear slide to early death, and the "single most important lever" framing plus the book's specific alarmist claims overreach into misleading.Lifestyle · Social connectionVerifiedDoes strong social connection extend lifespan, roughly like quitting smoking?The core link is one of the best-evidenced in lifestyle longevity: stronger social ties track with roughly 50% better survival odds across hundreds of studies. The literal smoking-equivalence figure, though, is an effect-size analogy that overstates the magnitude, and the one direct head-to-head found smoking the stronger predictor.Supplements · SpermidineVerifiedDo spermidine supplements induce autophagy, protect the heart and brain, and extend lifespan?In yeast, flies, worms and mice the autophagy, cardioprotection and lifespan story is real and reproducible. In a human swallowing a pill to protect heart and brain and live longer it is unproven: the best-powered cognition trial was flatly negative, and the lifespan and heart data in people are observational diet associations, not supplement outcomes.Drugs · StatinsVerifiedAre statins overprescribed and net-harmful for most people who take them?Statins lower major vascular events in proportion to how much they lower LDL, and most reported side effects are nocebo. The blanket claim that they are net-harmful and overprescribed for most users overstates harm and misframes a real but narrow debate about low-risk patients.Devices & therapies · Stem cell therapyVerifiedDoes clinic stem cell therapy (IV or injected) rejuvenate the body, reverse aging, and cure chronic disease?Bone-marrow transplants are proven medicine, but the clinic "rejuvenate, reverse aging, cure-all" offering is a different, unapproved product with no rigorous human evidence and documented serious harm. As marketed, it is Unsupported.Fitness · Strength training and muscleVerifiedIs building muscle the key to longevity because muscle is "the organ of longevity"?Strength robustly tracks with longer life and resistance training has proven healthspan benefits, so the core is sound. But "muscle is THE organ of longevity that extends lifespan" overstates observational data, and strength predicts death better than muscle mass does.Diet · SugarVerifiedIs sugar (especially fructose) a toxin and the primary cause of obesity and metabolic disease?The advice that survives is real: cut added sugar and sugary drinks. The rhetoric that fails is the rest: at normal intakes the harm tracks excess calories and drink volume, not a fructose-specific poison, so "toxin" and "primary cause" overstate it.Supplements · SulforaphaneVerifiedDoes sulforaphane from broccoli sprouts activate Nrf2 to fight disease and slow aging?The mechanism is real and the surrogate biomarkers move, but no human trial shows sulforaphane prevents disease or extends life. Strong pathway, absent outcomes.Environmental · SunscreenVerifiedIs sunscreen toxic because chemical UV filters absorb into your blood, making it safer to skip?The absorption premise is real, but the leap to "toxic, therefore avoid" is unsupported and reverses the risk balance. Skipping sunscreen trades a hypothetical harm for a proven one.Environmental · Tap waterVerifiedIs tap water toxic, so you need a reverse-osmosis filter to be healthy?"Tap water" is not one thing: safety is set by country and infrastructure. In well-regulated EU/German systems unfiltered tap is generally safe and RO is overkill; in parts of the US, lead and PFAS are real and local. The blanket "tap is toxic, you need RO" misframes a location-specific precaution as a universal must-buy.Supplements · TaurineVerifiedDoes taurine deficiency drive aging, and do taurine supplements extend human healthspan and lifespan?Taurine reliably extends lifespan in mice and improves healthspan markers in monkeys, but no trial has ever tested human lifespan, and the premise that taurine falls with human age is now contradicted by two independent studies.Peptides · TB-500VerifiedDoes TB-500 accelerate healing and recovery, and is it a safe peptide for tissue regeneration?The biology is real on a petri dish; the injectable bought for tendons, muscles and "recovery" has never been tested in a human trial, and its safety is not established. Untested, not disproven, and the regulated cousin that was tested at scale mostly failed.Diagnostics · Telomere testsVerifiedDo consumer telomere tests measure your true biological age and how fast you are aging?Telomeres do shorten with age across populations, but a single consumer reading is too noisy and the normal range too wide to deliver a personal "biological age" or aging speed. Real biology, oversold inference.Drugs · TirzepatideVerifiedIs tirzepatide a longevity drug that extends healthy lifespan?Tirzepatide is one of the most effective cardiometabolic drugs ever trialled, but no study has measured human lifespan or any validated aging endpoint. The benefits are real and the longevity leap is untested.Supplements · Tongkat Ali and FadogiaVerifiedDo Tongkat ali and Fadogia agrestis naturally raise testosterone and boost male vitality?Two ingredients, two very different evidence levels, lumped into one promise. Tongkat ali shows small, short-term, mostly maker-funded testosterone effects in stressed or low-T men; Fadogia has zero human trials and a rat testicular-toxicity signal, so the stack as sold is unproven, and the Fadogia half is taken on faith.Hormones · TRTVerifiedIs TRT a safe anti-aging treatment that restores youthful vitality in aging men?For men with genuinely low testosterone plus symptoms, TRT is real medicine. As a blanket "anti-aging vitality" fix for any aging man it is misframed, the one trial built to test vitality came back null, and the population the marketing targets has never been studied.Supplements · Urolithin AVerifiedDoes Urolithin A (Mitopure) boost mitophagy, build muscle strength, and slow aging?The mitophagy mechanism is real in animals and Urolithin A measurably shifts human mitochondrial biomarkers, but the two adequately powered human trials each missed their pre-specified primary endpoint and leaned on secondary measures for the strength headline. "Slows aging" has no human data at all.Supplements · Vitamin DVerifiedDo vitamin D pills prevent disease and help you live longer?For generally healthy, vitamin-D-replete adults, the disease-prevention and longevity promise has been tested in large, government-funded trials and broadly failed. The exceptions the headline glosses over are real but narrow: vitamin D modestly cut new autoimmune-disease onset and slowed progression in prediabetes. The broad "prevents disease and helps you live longer" framing is misleading; the narrow case, correcting diagnosed deficiency, is real and untouched by this verdict.Supplements · Vitamin K2VerifiedDoes vitamin K2 (MK-7) keep calcium out of arteries and extend healthy life?The biochemistry is genuine and MK-7 reliably activates the calcium-handling proteins, but the only randomized trial on a hard calcification endpoint was null and the longevity claim is untested. Plausible mechanism, encouraging surrogates, no proof of disease prevention.Devices & therapies · Wearable accuracyVerifiedDo Oura and Whoop accurately track sleep stages and recovery, and do their readiness scores optimize health?The claim bundles three different things: devices are genuinely good at sleep-versus-wake and heart-rate trends, mediocre at classifying sleep stages, and the readiness/recovery scores are unvalidated black boxes with no outcome evidence. Accurate for trends, overstated for stages, unproven for scores.Devices & therapies · CryotherapyVerifiedDoes whole-body cryotherapy reduce inflammation, speed recovery, ease pain, and slow aging?Cryotherapy produces real but short-lived shifts in a few inflammatory markers; the recovery claim rests on very-low-quality evidence, and the anti-aging claim is untested. A four-part claim that is partly weakly supported and partly unproven.Protocols · Wim Hof MethodVerifiedDoes the Wim Hof Method let you consciously control your immune system and boost longevity?The narrow core is real: trained subjects can voluntarily blunt an injected inflammatory challenge, but it runs on an adrenaline surge, not conscious mastery, and the leap to treating disease or extending life is untested. The breathing has also killed people who did it near water.Frontier · Young blood and plasma exchangeVerifiedDo young blood, plasma, or plasma exchange reverse aging in humans?In mice, surgically sharing a young circulation does rejuvenate aged tissue; in humans, no controlled trial shows that infusing young plasma reverses aging, and the FDA warned the commercial product has no proven benefit. The "reverses aging in humans" framing is unsupported; the dilution and plasma-exchange research behind it is merely unproven.Fitness · Zone 2 cardioVerifiedIs Zone 2 cardio the uniquely optimal exercise for longevity?Cardiorespiratory fitness is one of the strongest predictors of lower mortality, and Zone 2 is a legitimate way to build it. But "uniquely optimal for longevity" is unproven: the one large RCT to pit exercise intensities against mortality (Generation 100) found no intensity clearly won, and on the best surrogate (VO2max) interval training matches or beats Zone 2.Supplements · NMNVerifiedDoes NMN slow aging and extend lifespan?NAD+ goes up; human lifespan has never been measured. Plausible, sponsor-heavy, and unproven, and the strong “reverses aging” framing tips into misleading.