# Caveat

> The independent, evidence-based claim-checker for the longevity industry.

Caveat is an independent, evidence-based claim-checker for the longevity industry. We test what influencers and brands claim about supplements, peptides, devices, hormones and protocols against the published evidence. Every check traces the claim to its primary source, grades the evidence GRADE-style (A high to D very low), follows the funding (both the study and the person making the claim), and names the limits out loud. We take no industry money. "Unproven" is not "disproven": we separate the untested from the tested-and-failed.

Author: Niko Hems (MSc Longevity · MSc Business & Data Analytics). Works in a longevity clinic. Independent. Challenges the hype for a living.

Verdict vocabulary: Supported, Mixed, Unproven, Misleading, Unsupported. Evidence grades: A (high), B (moderate), C (low), D (very low). Checks marked in review are verified and awaiting final human sign-off.

## Method

1. Source: trace the claim to its primary source. No source, no verdict.
2. Quote: quote the claim exactly, not the paraphrase.
3. Grade: grade the evidence GRADE-style, A (high) to D (very low).
4. Conflicts: follow the funding, both the study and the person making the claim.
5. Caveat: name the limitation, and whether the claim is untested or disproven.

## Checks

### Detox

- [Detox products: Unsupported (evidence grade A)](https://caveat-ai.com/checks/detox-products-toxins): Do detox teas, cleanses and foot pads flush toxins from your body?

### Devices & therapies

- [CGM for non-diabetics: Unproven (evidence grade C)](https://caveat-ai.com/checks/cgm-non-diabetics): Do continuous glucose monitors make healthy people healthier and longer-lived?
- [Cold plunge: Mixed (evidence grade B)](https://caveat-ai.com/checks/cold-plunge-cold-exposure): Do cold plunges boost metabolism, cut inflammation, lift mood and recovery, and support longevity?
- [Exosome therapy: Unproven (evidence grade C)](https://caveat-ai.com/checks/exosome-therapy-aging): Does exosome therapy reverse aging and regenerate skin, hair, and joints?
- [Grounding: Unproven (evidence grade D)](https://caveat-ai.com/checks/grounding-earthing-inflammation): Does grounding (earthing) reduce inflammation and improve health?
- [HBOT: Unproven (evidence grade D)](https://caveat-ai.com/checks/hbot-reverses-aging): Does hyperbaric oxygen therapy reverse biological aging in healthy adults?
- [Ozone therapy: Unsupported (evidence grade A)](https://caveat-ai.com/checks/ozone-therapy): Does ozone therapy detox the body, treat chronic disease, boost immunity, and support longevity?
- [PEMF: Mixed (evidence grade C)](https://caveat-ai.com/checks/pemf-therapy-regeneration): Does PEMF therapy regenerate cells, heal injuries and slow aging?
- [Red light therapy: Mixed (evidence grade C)](https://caveat-ai.com/checks/red-light-therapy-skin-aging): Does red light therapy reverse skin aging, regrow hair, and extend lifespan?
- [Sauna: Mixed (evidence grade C)](https://caveat-ai.com/checks/sauna-longevity): Does regular sauna use lower mortality and help you live longer?
- [Stem cell therapy: Unsupported (evidence grade D)](https://caveat-ai.com/checks/stem-cell-therapy-aging): Does clinic stem cell therapy (IV or injected) rejuvenate the body, reverse aging, and cure chronic disease?
- [Wearable accuracy: Mixed (evidence grade C)](https://caveat-ai.com/checks/wearable-sleep-recovery-accuracy): Do Oura and Whoop accurately track sleep stages and recovery, and do their readiness scores optimize health?
- [Cryotherapy: Mixed (evidence grade C)](https://caveat-ai.com/checks/whole-body-cryotherapy): Does whole-body cryotherapy reduce inflammation, speed recovery, ease pain, and slow aging?

### Diagnostics

- [ApoB, Lp(a) and CAC: Supported (evidence grade B)](https://caveat-ai.com/checks/apob-lp-a-cac-heart-markers): Are ApoB, Lp(a) and a CAC score better than a standard cholesterol panel for heart-risk assessment?
- [Epigenetic age tests: Misleading (evidence grade B)](https://caveat-ai.com/checks/epigenetic-age-tests): Do epigenetic age tests accurately measure how fast you are aging and show if your interventions work?
- [Full-body MRI screening: Misleading (evidence grade C)](https://caveat-ai.com/checks/full-body-mri-screening): Does a whole-body MRI in healthy people catch disease early and help you live longer?
- [Galleri cancer test: Unproven (evidence grade C)](https://caveat-ai.com/checks/galleri-multi-cancer-blood-test): Does the Galleri blood test screen for 50+ cancers early and save lives?
- [LDL sufficiency: Supported (evidence grade A)](https://caveat-ai.com/checks/ldl-causal-not-sufficient-ascvd): Is LDL a real cause of heart disease, but not enough on its own?
- [LDL cholesterol: Supported (evidence grade A)](https://caveat-ai.com/checks/ldl-cholesterol-causal-ascvd): Is LDL cholesterol a cause of heart disease, not just a marker?
- [Microbiome testing: Mixed (evidence grade C)](https://caveat-ai.com/checks/microbiome-testing-personalized-nutrition): Can a gut microbiome test reveal which foods are right for your body?
- [Telomere tests: Misleading (evidence grade B)](https://caveat-ai.com/checks/telomere-length-tests): Do consumer telomere tests measure your true biological age and how fast you are aging?

### Diet

- [Alcohol: Misleading (evidence grade A)](https://caveat-ai.com/checks/alcohol-longevity-j-curve): Does moderate drinking, especially red wine, protect the heart and help you live longer?
- [Artificial sweeteners: Misleading (evidence grade B)](https://caveat-ai.com/checks/artificial-sweeteners-harm): Are aspartame and sucralose toxic poisons that cause cancer and wreck your gut?
- [Caloric restriction: Mixed (evidence grade B)](https://caveat-ai.com/checks/caloric-restriction-longevity): Does caloric restriction extend human lifespan and slow aging?
- [Carnivore diet: Unproven (evidence grade D)](https://caveat-ai.com/checks/carnivore-diet): Is an all-meat carnivore diet optimal for longevity and does it reverse autoimmune and metabolic disease?
- [Coffee and longevity: Unsupported (evidence grade B)](https://caveat-ai.com/checks/coffee-caffeine-longevity): Is coffee bad for your health and does it accelerate aging?
- [Fasting-mimicking diet: Mixed (evidence grade C)](https://caveat-ai.com/checks/fasting-mimicking-diet-prolon): Does ProLon's fasting-mimicking diet trigger cellular rejuvenation and reduce biological age?
- [Dietary protein: Mixed (evidence grade B)](https://caveat-ai.com/checks/high-protein-aging-muscle): Does eating well above the protein RDA preserve muscle and is it unambiguously good for healthy aging?
- [Ketogenic diet: Mixed (evidence grade B)](https://caveat-ai.com/checks/ketogenic-diet-longevity): Does a ketogenic diet promote longevity and protect against age-related disease?
- [Lean mass hyperresponders: Misleading (evidence grade C)](https://caveat-ai.com/checks/lmhr-high-ldl-ascvd): Is high LDL in lean keto "hyper-responders" benign and harmless?
- [Mediterranean diet: Supported (evidence grade B)](https://caveat-ai.com/checks/mediterranean-diet-longevity): Does the Mediterranean diet extend lifespan and substantially cut heart disease and death?
- [Raw milk: Misleading (evidence grade A)](https://caveat-ai.com/checks/raw-milk-health-myth): Is raw milk more nutritious and healthful than pasteurized milk?
- [Seed oils: Unsupported (evidence grade B)](https://caveat-ai.com/checks/seed-oils-toxic): Are seed oils toxic and a main driver of inflammation and chronic disease?
- [Sugar: Mixed (evidence grade B)](https://caveat-ai.com/checks/sugar-fructose-toxic): Is sugar (especially fructose) a toxin and the primary cause of obesity and metabolic disease?

### Drugs

- [Low-dose aspirin: Unsupported (evidence grade A)](https://caveat-ai.com/checks/low-dose-aspirin-longevity): Does a daily low-dose aspirin help healthy older adults live longer?
- [Metformin: Unproven (evidence grade B)](https://caveat-ai.com/checks/metformin-anti-aging-nondiabetic): Does metformin slow aging in people without diabetes?
- [Rapamycin: Unproven (evidence grade B)](https://caveat-ai.com/checks/rapamycin-longevity): Does rapamycin extend healthspan and lifespan in humans?
- [Semaglutide (Ozempic): Mixed (evidence grade B)](https://caveat-ai.com/checks/semaglutide-longevity): Is semaglutide (Ozempic/Wegovy) an anti-aging or longevity drug?
- [Shingles vaccine: Supported (evidence grade B)](https://caveat-ai.com/checks/shingles-vaccine-dementia): Does the shingles vaccine lower dementia risk?
- [Statins: Misleading (evidence grade A)](https://caveat-ai.com/checks/statins-overprescribed-harm): Are statins overprescribed and net-harmful for most people who take them?
- [Tirzepatide: Unproven (evidence grade C)](https://caveat-ai.com/checks/tirzepatide-longevity): Is tirzepatide a longevity drug that extends healthy lifespan?

### Environmental

- [Air pollution: Supported (evidence grade B)](https://caveat-ai.com/checks/air-pollution-longevity): Does long-term fine-particle air pollution (PM2.5) shorten lifespan, and does cutting it add years?
- [Aluminium: Unsupported (evidence grade B)](https://caveat-ai.com/checks/aluminium-deodorant-alzheimers): Does aluminium in antiperspirant build up in the body and cause Alzheimer's and breast cancer?
- [EMF: Unsupported (evidence grade B)](https://caveat-ai.com/checks/emf-phones-wifi-harm): Does everyday EMF from phones, Wi-Fi and 5G cause cancer and serious harm?
- [Fluoride: Misleading (evidence grade B)](https://caveat-ai.com/checks/fluoride-water-safety): Is fluoride in drinking water harmful, IQ-lowering, and useless for teeth?
- [Microplastics: Mixed (evidence grade C)](https://caveat-ai.com/checks/microplastics-detox): Are microplastics making you sick, and do you need a detox to remove them?
- [PFAS detox: Misleading (evidence grade B)](https://caveat-ai.com/checks/pfas-detox-forever-chemicals): Can you detox PFAS "forever chemicals" out of your body with saunas, sweat, supplements, or cleanses?
- [Sunscreen: Misleading (evidence grade B)](https://caveat-ai.com/checks/sunscreen-toxic-myth): Is sunscreen toxic because chemical UV filters absorb into your blood, making it safer to skip?
- [Tap water: Misleading (evidence grade B)](https://caveat-ai.com/checks/tap-water-filter-necessary): Is tap water toxic, so you need a reverse-osmosis filter to be healthy?

### Fitness

- [VO₂max: Mixed (evidence grade B)](https://caveat-ai.com/checks/attia-vo2max-longevity): Is improving your VO₂max one of the most powerful things you can do to live longer?
- [Daily steps: Mixed (evidence grade B)](https://caveat-ai.com/checks/daily-steps-longevity): Do you need 10,000 steps a day, and does walking more make you live longer?
- [Strength training and muscle: Mixed (evidence grade C)](https://caveat-ai.com/checks/strength-training-muscle-longevity): Is building muscle the key to longevity because muscle is "the organ of longevity"?
- [Zone 2 cardio: Mixed (evidence grade B)](https://caveat-ai.com/checks/zone-2-cardio-longevity): Is Zone 2 cardio the uniquely optimal exercise for longevity?

### Frontier

- [Aubrey de Grey: Unproven (evidence grade D)](https://caveat-ai.com/checks/aubrey-de-grey-sens): Is aging an engineering problem SENS can defeat, with the first 1,000-year-old maybe already alive?
- [Anti-aging gene therapy: Unsupported (evidence grade D)](https://caveat-ai.com/checks/gene-therapy-aging-bioviva): Can gene therapy (telomerase/follistatin) reverse human aging?
- [Partial cellular reprogramming: Unproven (evidence grade C)](https://caveat-ai.com/checks/partial-reprogramming-aging): Can Yamanaka-factor reprogramming reverse aging in humans?
- [Senolytics: Unproven (evidence grade B)](https://caveat-ai.com/checks/senolytics-clear-senescent-cells): Do senolytics like fisetin, quercetin and dasatinib+quercetin clear "zombie" senescent cells and slow or reverse human aging?
- [Young blood and plasma exchange: Unsupported (evidence grade C)](https://caveat-ai.com/checks/young-blood-plasma-exchange-aging): Do young blood, plasma, or plasma exchange reverse aging in humans?

### Hormones

- [DHEA: Unsupported (evidence grade B)](https://caveat-ai.com/checks/dhea-anti-aging): Does DHEA restore youthful hormones and slow aging in older adults?
- [Human growth hormone (HGH): Misleading (evidence grade B)](https://caveat-ai.com/checks/hgh-anti-aging): Is HGH an effective anti-aging therapy that reverses aging in healthy older adults?
- [TRT: Misleading (evidence grade B)](https://caveat-ai.com/checks/trt-anti-aging-men): Is TRT a safe anti-aging treatment that restores youthful vitality in aging men?

### IV therapy

- [IV vitamin drips: Unsupported (evidence grade C)](https://caveat-ai.com/checks/iv-vitamin-drips-immunity): Do IV vitamin drips boost immunity, energy and hydration better than eating and drinking well?
- [NAD+ IV: Unsupported (evidence grade D)](https://caveat-ai.com/checks/nad-iv-drips-reverse-aging): Do NAD+ IV infusions reverse aging, restore energy, and repair your cells?

### Lifestyle

- [Blue Zones: Misleading (evidence grade C)](https://caveat-ai.com/checks/blue-zones-longevity): Do the five Blue Zones prove a shared diet and lifestyle make people reach 100, so copying those habits will help you live far longer?
- [Sleep and longevity: Mixed (evidence grade B)](https://caveat-ai.com/checks/sleep-longevity-why-we-sleep): Does too little sleep dramatically shorten your lifespan, and is sleep the single most important longevity lever?
- [Social connection: Supported (evidence grade B)](https://caveat-ai.com/checks/social-connection-longevity): Does strong social connection extend lifespan, roughly like quitting smoking?

### Peptides

- [BPC-157: Unproven (evidence grade D)](https://caveat-ai.com/checks/bpc-157): Does BPC-157 heal injuries, tendons, ligaments and gut damage as a safe recovery aid?
- [Epitalon: Unproven (evidence grade D)](https://caveat-ai.com/checks/epitalon-telomerase-aging): Does Epitalon lengthen telomeres and extend human lifespan?
- [GHK-Cu: Mixed (evidence grade C)](https://caveat-ai.com/checks/ghk-cu-copper-peptide): Does GHK-Cu reverse skin aging, regenerate tissue, and reset gene expression to a youthful state?
- [TB-500: Unproven (evidence grade D)](https://caveat-ai.com/checks/tb-500): Does TB-500 accelerate healing and recovery, and is it a safe peptide for tissue regeneration?

### Protocols

- [Blueprint: Unproven (evidence grade D)](https://caveat-ai.com/checks/bryan-johnson-blueprint-age-reversal): Has the Blueprint protocol slowed Bryan Johnson's aging and made him biologically younger?
- [Dave Asprey: Unsupported (evidence grade D)](https://caveat-ai.com/checks/dave-asprey-biohacking): Can Dave Asprey's Bulletproof and biohacking protocols dramatically extend lifespan toward his goal of living to 180?
- [David Sinclair: Mixed (evidence grade C)](https://caveat-ai.com/checks/david-sinclair-reverse-aging): Can we already reverse human aging, and does Sinclair's NMN/resveratrol/metformin stack do it?
- [Gary Brecka: Misleading (evidence grade B)](https://caveat-ai.com/checks/gary-brecka-protocols): Does a common MTHFR mutation leave most people unable to process folate, and does Brecka's methylated-vitamin protocol fix this to extend healthspan?
- [Morning sunlight: Supported (evidence grade B)](https://caveat-ai.com/checks/huberman-morning-sunlight): Does morning sunlight within 30 to 60 minutes of waking set your circadian clock and improve sleep, mood, and alertness?
- [Intermittent fasting: Mixed (evidence grade B)](https://caveat-ai.com/checks/intermittent-fasting-longevity): Does intermittent fasting beat calorie cutting for fat loss, metabolism, autophagy and longevity?
- [Mark Hyman: Misleading (evidence grade C)](https://caveat-ai.com/checks/mark-hyman-functional-medicine): Does Mark Hyman's functional medicine reverse chronic disease and dramatically extend healthspan?
- [Rhonda Patrick: Mixed (evidence grade B)](https://caveat-ai.com/checks/rhonda-patrick-protocol): Are Rhonda Patrick's protocols (sauna, omega-3, vitamin D, sulforaphane) evidence-based healthspan interventions?
- [Wim Hof Method: Mixed (evidence grade C)](https://caveat-ai.com/checks/wim-hof-method): Does the Wim Hof Method let you consciously control your immune system and boost longevity?

### Supplements

- [Ashwagandha: Mixed (evidence grade C)](https://caveat-ai.com/checks/ashwagandha-stress-testosterone): Does ashwagandha lower stress and cortisol, improve sleep, and boost testosterone?
- [BCAAs: Misleading (evidence grade B)](https://caveat-ai.com/checks/bcaa-supplements): Do BCAA supplements build muscle, speed recovery, and earn their place?
- [Berberine: Misleading (evidence grade B)](https://caveat-ai.com/checks/berberine-natures-ozempic): Is berberine "nature's Ozempic"?
- [Calcium AKG: Mixed (evidence grade D)](https://caveat-ai.com/checks/calcium-akg-longevity): Does Calcium-AKG (Rejuvant) make you 8 years biologically younger?
- [Collagen: Mixed (evidence grade C)](https://caveat-ai.com/checks/collagen-skin): Do collagen peptide supplements improve skin elasticity and reduce wrinkles?
- [CoQ10: Mixed (evidence grade C)](https://caveat-ai.com/checks/coq10-ubiquinol-aging): Does CoQ10 (ubiquinol) boost cellular energy, protect the heart, and slow aging?
- [Creatine: Mixed (evidence grade C)](https://caveat-ai.com/checks/creatine-cognition-memory): Does creatine improve memory and cognition?
- [Curcumin: Mixed (evidence grade C)](https://caveat-ai.com/checks/curcumin-turmeric-inflammation): Does curcumin reduce inflammation, ease joint pain, and protect against aging and chronic disease?
- [GlyNAC: Mixed (evidence grade C)](https://caveat-ai.com/checks/glynac-glutathione-aging): Does GlyNAC (glycine + NAC) restore glutathione and reverse aging in older adults?
- [Magnesium supplements: Mixed (evidence grade C)](https://caveat-ai.com/checks/magnesium-supplements): Does magnesium improve sleep and anxiety, support longevity, and should most people supplement because they're deficient?
- [Methylene blue: Unproven (evidence grade C)](https://caveat-ai.com/checks/methylene-blue-brain-mitochondria): Does methylene blue boost brain function, fix mitochondria, and slow aging?
- [Multivitamins: Mixed (evidence grade B)](https://caveat-ai.com/checks/multivitamins-longevity): Does a daily multivitamin help you live longer?
- [Nicotinamide riboside: Misleading (evidence grade B)](https://caveat-ai.com/checks/nicotinamide-riboside-nad-aging): Does nicotinamide riboside raise NAD+ and slow or reverse human aging?
- [Omega-3 fish oil: Mixed (evidence grade B)](https://caveat-ai.com/checks/omega-3-fish-oil): Does omega-3 fish oil protect your heart and help you live longer?
- [Quercetin: Unproven (evidence grade D)](https://caveat-ai.com/checks/quercetin-senolytic-aging): Is quercetin a senolytic supplement that clears "zombie" cells and slows aging?
- [Resveratrol: Unsupported (evidence grade B)](https://caveat-ai.com/checks/resveratrol-longevity): Does resveratrol activate SIRT1, mimic caloric restriction, and extend lifespan?
- [Spermidine: Mixed (evidence grade C)](https://caveat-ai.com/checks/spermidine-autophagy-longevity): Do spermidine supplements induce autophagy, protect the heart and brain, and extend lifespan?
- [Sulforaphane: Unproven (evidence grade C)](https://caveat-ai.com/checks/sulforaphane-broccoli-aging): Does sulforaphane from broccoli sprouts activate Nrf2 to fight disease and slow aging?
- [Taurine: Unproven (evidence grade C)](https://caveat-ai.com/checks/taurine-aging): Does taurine deficiency drive aging, and do taurine supplements extend human healthspan and lifespan?
- [Tongkat Ali and Fadogia: Unproven (evidence grade C)](https://caveat-ai.com/checks/tongkat-ali-fadogia-testosterone): Do Tongkat ali and Fadogia agrestis naturally raise testosterone and boost male vitality?
- [Urolithin A: Mixed (evidence grade C)](https://caveat-ai.com/checks/urolithin-a-mitochondria-aging): Does Urolithin A (Mitopure) boost mitophagy, build muscle strength, and slow aging?
- [Vitamin D: Misleading (evidence grade B)](https://caveat-ai.com/checks/vitamin-d-longevity-disease): Do vitamin D pills prevent disease and help you live longer?
- [Vitamin K2: Mixed (evidence grade C)](https://caveat-ai.com/checks/vitamin-k2-arteries-bones): Does vitamin K2 (MK-7) keep calcium out of arteries and extend healthy life?
- [NMN: Unproven (evidence grade D)](https://caveat-ai.com/checks/nmn-does-not-extend-human-lifespan): Does NMN slow aging and extend lifespan?

## Key pages

- [All checks](https://caveat-ai.com/checks)
- [The State of Longevity Claims: what we found across every check, by verdict, evidence grade and category](https://caveat-ai.com/state-of-longevity-claims)
- [Method: how we check](https://caveat-ai.com/method)
- [The claim-check tool](https://caveat-ai.com/tool)
- [About and independence](https://caveat-ai.com/about)
- [N-of-1: the case for self-experimentation and the method](https://caveat-ai.com/n-of-1)
- [Run your own experiment, a free on-device n-of-1 tracker](https://caveat-ai.com/experiments)
- [Press and media kit, with citation formats](https://caveat-ai.com/press)
- [RSS feed of every verdict](https://caveat-ai.com/feed.xml)