Health goal / Healthy aging
Build healthspan as a whole system
Healthy aging is not one pathway or biomarker. Protect function and reduce avoidable risk through sleep, movement, strength, food, prevention, social connection, and appropriate medical care; treat cellular-aging mechanisms as research lenses, not consumer targets.
One connected system
What this goal includes
These parts affect one another. Use them as a coordinated system, not as isolated optimization projects.
Sleep and recovery
Protect enough sleep and regular timing; assess persistent insomnia, breathing symptoms, or dangerous sleepiness.
Exercise, strength, and VO2 max
Build aerobic fitness, strength, balance, and everyday movement without treating one score as destiny.
Nutrition and liver health
Use a sustainable dietary pattern, manage metabolic and alcohol-related risk, and treat medicines and supplements as possible sources of liver harm as well as benefit.
Autophagy and mitophagy
These cellular quality-control pathways matter biologically, but no consumer fasting schedule, food, or supplement is proven to extend human life by activating them.
Stress and social connection
Use coping skills, reduce harmful conditions where possible, and keep relationships and qualified support in the plan.
Screening, treatment, and risk reduction
Vaccination, screening, tobacco avoidance, medication review, and treatment of established risk often matter more than optimization products.
Build your plan
Put the relevant pieces together
Begin with the broadest, safest foundation. Add targeted practices or supplements only when the exact use and safety context fit.
Healthy aging foundations
See the broad human evidence before exploring narrower mechanisms.
→02Sleep and recovery
Connect sleep practices, clinical red flags, and optional supplements.
→03Energy and performance
Connect conditioning, recovery, nutrition, fatigue assessment, and supplements.
→04Nutrition and metabolic health
Use food patterns and defined metabolic outcomes before isolated ingredients.
→05Movement and strength
Build aerobic fitness, strength, balance, and useful physical reserve.
→06Stress and social health
Connect coping, source reduction, relationships, and qualified support.
→07Optional and claim-specificLongevity supplement research
Inspect named claims without treating a mechanism or biomarker as a lifespan result.
→Evidence attached to the exact claimOpen detailed claim evidenceStatus applies to the stated population and outcome. It is not a grade for a person, ingredient, or practice as a whole.7
Regular physical activity improves important health outcomes and lowers the risk of several chronic diseases.
- Outcome measured
- Mortality, cardiovascular health, metabolic health, function
- Studied population
- Adults, including older adults
- Intervention / exposure
- Regular physical activity
- Compared with
- Very low or no regular activity
- Timeframe
- Sustained weekly practice
Important limitation: No separate limitation is recorded. Read the sources before applying this finding.
3 primary evidence sources
- WHO guidelines on physical activity and sedentary behaviourWorld Health Organization, 2020
- Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services, 2018
- 健康づくりのための身体活動・運動ガイド 2023厚生労働省, 2023
Claim reviewed: 2026-08-09Next review: 2027-02-09
Adults generally need enough opportunity for at least seven hours of sleep, with individual needs changing across age and circumstances.
- Outcome measured
- Sleep duration, daytime function, physical and mental health
- Studied population
- Adults, with age-specific and individual variation
- Intervention / exposure
- Adequate sleep opportunity
- Compared with
- Habitually insufficient sleep opportunity
- Timeframe
- Nightly, assessed with daytime function
Important limitation: Public-health thresholds are starting points, not a score to optimize. Sleep quality, regularity, daytime alertness, illness, caregiving, and shift work also matter.
2 primary evidence sources
- About SleepU.S. Centers for Disease Control and Prevention, 2024
- 健康づくりのための睡眠ガイド 2023厚生労働省, 2023
Claim reviewed: 2026-08-09Next review: 2027-02-09
Muscle-strengthening activity helps preserve strength and physical function as we age.
- Outcome measured
- Strength, mobility, physical function
- Studied population
- Adults and older adults
Important limitation: No separate limitation is recorded. Read the sources before applying this finding.
3 primary evidence sources
- WHO guidelines on physical activity and sedentary behaviourWorld Health Organization, 2020
- Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services, 2018
- 健康づくりのための身体活動・運動ガイド 2023厚生労働省, 2023
Regular aerobic training can improve cardiorespiratory fitness, including estimated or measured VO₂ max.
- Outcome measured
- Measured or estimated cardiorespiratory fitness
- Studied population
- Adults, with response varying by baseline fitness and program
Important limitation: No separate limitation is recorded. Read the sources before applying this finding.
3 primary evidence sources
- Importance of Assessing Cardiorespiratory Fitness in Clinical Practice: A Case for Fitness as a Clinical Vital SignAmerican Heart Association, 2016
- WHO guidelines on physical activity and sedentary behaviourWorld Health Organization, 2020
- 健康づくりのための身体活動・運動ガイド 2023厚生労働省, 2023
No fasting schedule has been shown to extend human lifespan; explanations involving autophagy or mitophagy do not replace the missing human outcome evidence.
- Outcome measured
- Human lifespan
- Studied population
- No qualifying human lifespan intervention trials
Important limitation: Animal mechanisms and short human biomarker studies can guide research, but they do not establish a consumer protocol for longevity. Fasting can also be inappropriate in some medical, nutritional, pregnancy, and eating-disorder contexts.
1 primary evidence sources
- Calorie restriction and fasting diets: What do we know?National Institute on Aging, 2018
Dietary and herbal supplements can cause liver injury, so liver-health decisions should include alcohol, metabolic risk, medicines, supplements, and appropriate clinical assessment.
- Outcome measured
- Prevention or reduction of avoidable liver injury
- Studied population
- Adults, especially people with liver disease or metabolic risk
Important limitation: There is no universal liver-detox product. Known liver disease, abnormal tests, jaundice, or concerning symptoms require individualized clinical care.
1 primary evidence sources
- Treatment for NAFLD & NASHNational Institute of Diabetes and Digestive and Kidney Diseases, 2021