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A 2-year trial just tested whether you can actually slow human aging. And it worked better than anyone expected. Two supplements helped cut invasive cancer 61% and frailty 40% in older adults, and slowed aging in their actual DNA (for under $1 a day). Here's what happened:🧵

Jake Gilman

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Omega-3s may be one of the most powerful dietary tools for resolving inflammation and slowing biological aging In a 3-year randomized trial of healthy older adults, omega-3 alone slowed epigenetic aging, while vitamin D and resistance training alone did not But the biggest effect came when all three were combined: omega-3, vitamin D, and resistance training slowed biological aging by about 3.8 months That may sound small, but it reflects a slower pace of aging that could compound over time The combo was also linked to ~40% lower pre-frailty and 61% lower invasive cancer incidence

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Rhonda Patrick just dropped a bombshell at Natural Products Expo 2026. Just 1 gram of omega-3 a day slows biological aging at the DNA level and reduces invasive cancer risk by 61%. This could be the biggest longevity finding of the decade. Here's everything you need to know:

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Exercise doesn’t just slow brain aging, it can reverse it In a year-long trial, older adults who did aerobic exercise (~65–70% max heart rate, 3x/week for 30 minutes) increased hippocampal volume by about 2%, instead of the usual 1–2% yearly shrinkage This net gain reflects neurogenesis driven in part by higher BDNF, a key protein that supports the growth and survival of new neurons The same group also showed improvements in learning and memory, underscoring how powerful regular physical activity is for the aging brain

Exercise doesn’t just slow brain aging, it can reverse it In a year-long trial, older adults who did aerobic exercise (~65–70% max heart rate, 3x/week for 30 minutes) increased hippocampal volume by about 2%, instead of the usual 1–2% yearly shrinkage This net gain reflects neurogenesis driven in part by higher BDNF, a key protein that supports the growth and survival of new neurons The same group also showed improvements in learning and memory, underscoring how powerful regular physical activity is for the aging brain

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Rhonda Patrick dropped this on Mayim Bialik’s podcast:“As simple as a cheap daily multivitamin… it reversed brain aging by five years.” Three large randomized controlled trials showed that older adults taking a basic affordable multivitamin for a couple of years slowed cognitive aging by about 3 years and reversed episodic memory aging by roughly 5 years. The COSMOS trial and related studies found daily multivitamin use improved memory, executive function, and slowed brain aging in older adults, likely by filling common micronutrient gaps. It’s a reminder that sometimes the simplest things still pack a real punch. In our rush for fancy biohacks and expensive protocols, we often overlook basic, affordable interventions that actually have strong evidence behind them. What about you — do you take a daily multivitamin, or do you rely purely on food?

Rhonda Patrick dropped this on Mayim Bialik’s podcast:“As simple as a cheap daily multivitamin… it reversed brain aging by five years.” Three large randomized controlled trials showed that older adults taking a basic affordable multivitamin for a couple of years slowed cognitive aging by about 3 years and reversed episodic memory aging by roughly 5 years. The COSMOS trial and related studies found daily multivitamin use improved memory, executive function, and slowed brain aging in older adults, likely by filling common micronutrient gaps. It’s a reminder that sometimes the simplest things still pack a real punch. In our rush for fancy biohacks and expensive protocols, we often overlook basic, affordable interventions that actually have strong evidence behind them. What about you — do you take a daily multivitamin, or do you rely purely on food?

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Major weight loss clearly and strongly slows biological aging In an analysis of a 32-week GLP-1 agonist (semaglutide) trial in adults with excess visceral fat, multiple epigenetic aging clocks picked up the improvement The likely mechanism: less visceral fat means less adipose-driven inflammatory and metabolic signaling that can accelerate aging biology That fits a hard truth about obesity: it actively pushes aging biology in the wrong direction, raising risk for cardiovascular disease, type 2 diabetes, cancer, and shorter life expectancy

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5 supplements that give you big bang for your buck: • Omega-3 — a high omega-3 index is linked to 5 extra years of life expectancy, 66% lower Alzheimer’s risk, and slower epigenetic aging • Vitamin D — regulates over 5% of your genome, including genes for viral defense, neurotransmitter synthesis, and longevity; correcting deficiency can reverse epigenetic age by ~2 years • Multivitamin — daily use in older adults was linked to 2.1 years less global brain aging, nearly 5 years less episodic memory aging, and modestly slower epigenetic aging • Magnesium — supports 300+ enzymes involved in DNA repair and sleep, and low intake has been linked to higher cancer risk • Creatine monohydrate — one of the most studied supplements for strength and performance, with 10 grams as a baseline for brain benefits

5 supplements that give you big bang for your buck: • Omega-3 — a high omega-3 index is linked to 5 extra years of life expectancy, 66% lower Alzheimer’s risk, and slower epigenetic aging • Vitamin D — regulates over 5% of your genome, including genes for viral defense, neurotransmitter synthesis, and longevity; correcting deficiency can reverse epigenetic age by ~2 years • Multivitamin — daily use in older adults was linked to 2.1 years less global brain aging, nearly 5 years less episodic memory aging, and modestly slower epigenetic aging • Magnesium — supports 300+ enzymes involved in DNA repair and sleep, and low intake has been linked to higher cancer risk • Creatine monohydrate — one of the most studied supplements for strength and performance, with 10 grams as a baseline for brain benefits

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A daily multivitamin can reduce brain aging and modestly slow down epigenetic aging clocks. In the COSMOS trial, older adults who took a standard Centrum Silver multivitamin daily for about 4 years performed better on cognitive tests and showed the equivalent of ~2 years less brain aging compared with those taking a placebo. The multivitamin also slowed epigenetic aging clocks, with an effect equivalent to about 2.7 to 5 months of slowed biological aging. That may sound modest, but I don’t think it’s trivial, and Prof Steve Horvath says that effects from safe, low-cost interventions can matter if they’re sustained over years to decades—2 months of slower biological aging could translate to 2.5 years if a good habit is maintained. These data push back on the idea that multivitamins are “completely useless.” If you’re filling nutritional gaps consistently over time, even a small benefit to cognition and biological aging could become meaningful. From the latest episode of the FoundMyFitness podcast.

A daily multivitamin can reduce brain aging and modestly slow down epigenetic aging clocks. In the COSMOS trial, older adults who took a standard Centrum Silver multivitamin daily for about 4 years performed better on cognitive tests and showed the equivalent of ~2 years less brain aging compared with those taking a placebo. The multivitamin also slowed epigenetic aging clocks, with an effect equivalent to about 2.7 to 5 months of slowed biological aging. That may sound modest, but I don’t think it’s trivial, and Prof Steve Horvath says that effects from safe, low-cost interventions can matter if they’re sustained over years to decades—2 months of slower biological aging could translate to 2.5 years if a good habit is maintained. These data push back on the idea that multivitamins are “completely useless.” If you’re filling nutritional gaps consistently over time, even a small benefit to cognition and biological aging could become meaningful. From the latest episode of the FoundMyFitness podcast.

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For brain health in older adults, a multivitamin is no longer “optional” - it’s a high-priority basic In three large randomized trials of adults 65+, taking a standard multivitamin like Centrum Silver for one year slowed global brain aging by about 2.1 years and episodic memory aging by almost 5 years That means better retention of everyday experiences, names, faces, and events (the things families actually notice when memory starts to fade) Given how common poor diets and micronutrient gaps are, a single daily multivitamin is an easy, low-effort way to protect aging brains

For brain health in older adults, a multivitamin is no longer “optional” - it’s a high-priority basic In three large randomized trials of adults 65+, taking a standard multivitamin like Centrum Silver for one year slowed global brain aging by about 2.1 years and episodic memory aging by almost 5 years That means better retention of everyday experiences, names, faces, and events (the things families actually notice when memory starts to fade) Given how common poor diets and micronutrient gaps are, a single daily multivitamin is an easy, low-effort way to protect aging brains

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5 high-impact supplements worth taking daily: • Omega-3s — 2 g/day is a strong starting point; a high omega-3 index is linked to 5 extra years of life expectancy, slower epigenetic aging, and may lower Alzheimer’s risk • Multivitamin — daily use in older adults has been linked to ~2 years less global brain aging, nearly 5 years less episodic memory aging • Vitamin D — regulates over 5% of your genome, including genes involved in immune defense, neurotransmitter synthesis, and longevity • Magnesium — a cofactor for 300+ biological processes, including DNA repair, energy production, and sleep regulation • Creatine monohydrate — one of the most studied supplements for strength and performance; 10 g/day is a baseline for brain benefits, with higher-dose research showing benefits under sleep deprivation

5 high-impact supplements worth taking daily: • Omega-3s — 2 g/day is a strong starting point; a high omega-3 index is linked to 5 extra years of life expectancy, slower epigenetic aging, and may lower Alzheimer’s risk • Multivitamin — daily use in older adults has been linked to ~2 years less global brain aging, nearly 5 years less episodic memory aging • Vitamin D — regulates over 5% of your genome, including genes involved in immune defense, neurotransmitter synthesis, and longevity • Magnesium — a cofactor for 300+ biological processes, including DNA repair, energy production, and sleep regulation • Creatine monohydrate — one of the most studied supplements for strength and performance; 10 g/day is a baseline for brain benefits, with higher-dose research showing benefits under sleep deprivation

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Everyone should take a multivitamin. It's a simple, effective way to support long-term cognitive health, especially for middle-aged and older adults. About a decade ago, multivitamins were deemed useless or harmful. Recent large, randomized controlled studies provide irrefutable evidence to the contrary. Adults taking a standard multivitamin for 2 years improved cognition and episodic memory, equivalent to a 2-year reduction in cognitive aging. Multivitamins provide micronutrients missing from our diets—those important for metabolism, neurotransmission, and most importantly, reducing DNA damage and oxidative stress that contribute to aging. Think of it as nutritional insurance for your body and brain. And don't let anyone tell you it's just making "expensive urine."

Everyone should take a multivitamin. It's a simple, effective way to support long-term cognitive health, especially for middle-aged and older adults. About a decade ago, multivitamins were deemed useless or harmful. Recent large, randomized controlled studies provide irrefutable evidence to the contrary. Adults taking a standard multivitamin for 2 years improved cognition and episodic memory, equivalent to a 2-year reduction in cognitive aging. Multivitamins provide micronutrients missing from our diets—those important for metabolism, neurotransmission, and most importantly, reducing DNA damage and oxidative stress that contribute to aging. Think of it as nutritional insurance for your body and brain. And don't let anyone tell you it's just making "expensive urine."

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These are the supplements I give my aging parents: • A daily multivitamin • Vitamin D • High-DHA omega-3s • Ubiquinol (the reduced form of CoQ10) • Sulforaphane Why these? Large RCTs show improved cognition in older adults taking a standard multivitamin, with benefits equivalent to a brain that's 2-5 years younger. For vitamin D, more than 70% of older U.S. adults are insufficient, and aging skin produces far less vitamin D from sunlight (a 70-year-old makes roughly 4x less than their 20-year-old self). DHA is a key structural fat in the brain and supports cognitive function, especially important with aging and neurodegenerative risk, while CoQ10 supports mitochondrial energy production as levels drop with age. Finally, sulforaphane is a powerful activator of Nrf2, the body's master stress-response pathway, up-regulating glutathione and phase II detox enzymes.

These are the supplements I give my aging parents: • A daily multivitamin • Vitamin D • High-DHA omega-3s • Ubiquinol (the reduced form of CoQ10) • Sulforaphane Why these? Large RCTs show improved cognition in older adults taking a standard multivitamin, with benefits equivalent to a brain that's 2-5 years younger. For vitamin D, more than 70% of older U.S. adults are insufficient, and aging skin produces far less vitamin D from sunlight (a 70-year-old makes roughly 4x less than their 20-year-old self). DHA is a key structural fat in the brain and supports cognitive function, especially important with aging and neurodegenerative risk, while CoQ10 supports mitochondrial energy production as levels drop with age. Finally, sulforaphane is a powerful activator of Nrf2, the body's master stress-response pathway, up-regulating glutathione and phase II detox enzymes.

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David Sinclair said: "You can reverse aging by 75% in 6 weeks… by reinstalling the "software" of the body so that it's young again." This idea sprouted when he proved in his first experiment that you can accelerate aging in mice: "We took two mice born on the same day—same age, same genetics. We "scratched the CD" of one mouse, corrupting its software and accelerating its aging. The result was dramatic. One looked far older than its brother." He believed if you can give aging, you can also take it away. Tomorrow, I'll share his experiment on how he reversed aging in mice (and then Monkeys). — David Sinclair

David Sinclair said: "You can reverse aging by 75% in 6 weeks… by reinstalling the "software" of the body so that it's young again." This idea sprouted when he proved in his first experiment that you can accelerate aging in mice: "We took two mice born on the same day—same age, same genetics. We "scratched the CD" of one mouse, corrupting its software and accelerating its aging. The result was dramatic. One looked far older than its brother." He believed if you can give aging, you can also take it away. Tomorrow, I'll share his experiment on how he reversed aging in mice (and then Monkeys). — David Sinclair

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David Sinclair said: "You can reverse aging by 75% in 6 weeks… by reinstalling the "software" of the body so that it's young again." This idea sprouted when he proved in his first experiment that you can accelerate aging in mice: "We took two mice born on the same day—same age, same genetics. We 'scratched the CD' of one mouse, corrupting its software and accelerating its aging. The result was dramatic. One looked far older than its brother." He believed if you can give aging, you can also take it away. Tomorrow, I'll share his experiment on how he reversed aging in mice (and then Monkeys). — David Sinclair

David Sinclair said: "You can reverse aging by 75% in 6 weeks… by reinstalling the "software" of the body so that it's young again." This idea sprouted when he proved in his first experiment that you can accelerate aging in mice: "We took two mice born on the same day—same age, same genetics. We 'scratched the CD' of one mouse, corrupting its software and accelerating its aging. The result was dramatic. One looked far older than its brother." He believed if you can give aging, you can also take it away. Tomorrow, I'll share his experiment on how he reversed aging in mice (and then Monkeys). — David Sinclair

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Urolithin A may be one of the most interesting supplements for mitochondrial aging It activates mitophagy, the cellular cleanup process that removes damaged mitochondria before they drag down energy production, muscle function, and immune resilience In older adults, 1,000 mg/day improved markers of immune aging, increasing CD8+ T cells and natural killer cells while lowering markers of cellular senescence In untrained athletes, the same dose boosted VO2 max by 10% beyond exercise alone, and improved hamstring strength in older adults by 10–12% versus exercise alone

Urolithin A may be one of the most interesting supplements for mitochondrial aging It activates mitophagy, the cellular cleanup process that removes damaged mitochondria before they drag down energy production, muscle function, and immune resilience In older adults, 1,000 mg/day improved markers of immune aging, increasing CD8+ T cells and natural killer cells while lowering markers of cellular senescence In untrained athletes, the same dose boosted VO2 max by 10% beyond exercise alone, and improved hamstring strength in older adults by 10–12% versus exercise alone

FoundMyFitness Clips

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4 supplements that give you the biggest bang for your buck: • Multivitamin — 3 large RCTs show it reduces brain aging by ~2 years and reverses episodic memory aging by ~5 years in older adults • Omega-3s — a high omega-3 index (8%+) is linked to 5 years of increased life expectancy and 90% lower risk of sudden cardiac death • Magnesium — a cofactor for 300+ biological processes including DNA repair and energy production; 60%+ of the US population is deficient • Vitamin D — regulates over 5% of your genome, including genes for viral defense, neurotransmitter synthesis, and longevity; correcting deficiency can reverse epigenetic age by ~2 years

4 supplements that give you the biggest bang for your buck: • Multivitamin — 3 large RCTs show it reduces brain aging by ~2 years and reverses episodic memory aging by ~5 years in older adults • Omega-3s — a high omega-3 index (8%+) is linked to 5 years of increased life expectancy and 90% lower risk of sudden cardiac death • Magnesium — a cofactor for 300+ biological processes including DNA repair and energy production; 60%+ of the US population is deficient • Vitamin D — regulates over 5% of your genome, including genes for viral defense, neurotransmitter synthesis, and longevity; correcting deficiency can reverse epigenetic age by ~2 years

FoundMyFitness Clips

145,674 görüntüleme • 7 ay önce

1/ Young people in Japan move to Tokyo for the excitement of a big city. As they leave older relatives behind in rural villages, there’s growing concern that these places and their traditions will disappear with aging populations. Can crypto help save treasured traditions?🧵

1/ Young people in Japan move to Tokyo for the excitement of a big city. As they leave older relatives behind in rural villages, there’s growing concern that these places and their traditions will disappear with aging populations. Can crypto help save treasured traditions?🧵

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Coffee can literally slow your aging. Rhonda Patrick says 1–3 cups a day is linked to 30% lower all-cause mortality, delays biological aging by about a year on epigenetic clocks, and lowers risk of heart disease, diabetes, and more. Caffeine matters most for dementia protection (decaf doesn’t cut it the same), but polyphenols help too. Just make sure you filter it, unfiltered raises LDL. Large meta-analyses involving hundreds of thousands of people consistently show these benefits, with the strongest effects seen in people drinking 2–4 cups daily. Small habit. Surprisingly powerful payoff. How many cups do you have, and do you filter yours?

Coffee can literally slow your aging. Rhonda Patrick says 1–3 cups a day is linked to 30% lower all-cause mortality, delays biological aging by about a year on epigenetic clocks, and lowers risk of heart disease, diabetes, and more. Caffeine matters most for dementia protection (decaf doesn’t cut it the same), but polyphenols help too. Just make sure you filter it, unfiltered raises LDL. Large meta-analyses involving hundreds of thousands of people consistently show these benefits, with the strongest effects seen in people drinking 2–4 cups daily. Small habit. Surprisingly powerful payoff. How many cups do you have, and do you filter yours?

Camus

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