Interventions That Don’t Boost Longevity (and What Does)

Key Takeaways:

• Not all longevity interventions deliver on their promises. Isolated supplements, extreme diets, and unproven therapies often lack strong evidence for extending lifespan.
• Proven lifestyle habits and emerging supplements like NMN and NR remain the most effective strategies for supporting healthy ageing and optimising metabolic health.
• Advances in cellular repair and ageing science, such as NAD+ boosters, senolytics, and epigenetic research, offer promising solutions for increasing longevity.

Despite the hype around extreme calorie restriction, it hasn’t been proven to extend human lifespan. As the science of longevity evolves, researchers have tested various interventions, from strict dietary protocols to experimental therapies. Some have shown potential, while others failed to deliver measurable results.

 

In this blog, we’ll explore what hasn’t worked, what does, and where the future of longevity research is headed.

 

Interventions That Work: What Actually Improves Longevity?

Decades of research have highlighted several evidence-based strategies that improve cellular function, reduce inflammation, and enhance metabolic health.

 

Here’s what’s backed by science:

1. Lifestyle Changes: Strong Evidence

Healthy ageing starts with simple lifestyle habits that are proven to improve overall health and longevity:

• Physical activity: Regular exercise strengthens muscles, reduces inflammation, and improves mitochondrial function—key drivers of longevity (R).
• Nutrient-dense diets: Diets like the Mediterranean diet, rich in polyphenols, healthy fats, and fibre, are linked to reduced chronic disease risk and longer lifespans (R).
• Stress management: Practices like mindfulness, meditation, and maintaining strong social connections lower cortisol levels and protect against telomere shortening (R).
• Avoiding harmful habits: Quitting smoking and moderating alcohol intake remain two of the most effective ways to improve lifespan.

 

2. NAD+ Boosters: NMN and NR

NAD+ (nicotinamide adenine dinucleotide) is essential for energy production, DNA repair, and cellular health. Unfortunately, NAD+ levels decline with age, leading to slower cellular repair and reduced mitochondrial function.

• NMN (Nicotinamide Mononucleotide): A direct precursor to NAD+, NMN improves mitochondrial function, supports DNA repair, and enhances energy metabolism. Studies show it improves endurance, vascular health, and metabolic function in ageing populations (R).
• NR (Nicotinamide Riboside): NR converts to NAD+ via a slightly different pathway. Research highlights its benefits for cognitive health, metabolism, and inflammation reduction (R).

Why it works: NMN and NR target the decline in NAD+ levels that naturally occurs with ageing. Combined with a healthy lifestyle, they enhance cellular resilience and repair mechanisms.

3. Pharmacological Approaches Show Promise

Certain drugs are being explored for their potential to target cellular ageing pathways:

• Metformin: Originally a diabetes medication, metformin reduces inflammation, improves metabolic health, and may lower the risk of age-related diseases (R).
• Rapamycin: By inhibiting the mTOR pathway, rapamycin has been shown to extend lifespan in animal studies and is being investigated for its anti-ageing effects in humans (R).
• Senolytics: These compounds remove damaged or senescent cells, promoting tissue regeneration and reducing inflammation (R).

This is not medical advice and as with all medication you should always consult a medical professional before considering.

 

4. Caloric Restriction and Fasting-Mimicking Diets

While extreme calorie restriction hasn’t consistently extended human lifespan, modified strategies have shown benefits:

• Caloric restriction (CR): CR improves insulin sensitivity, reduces inflammation, and delays the onset of age-related diseases (R).
• Intermittent fasting: Time-restricted eating promotes autophagy (the body’s cellular cleaning process), helping regulate blood sugar levels and improve metabolic health (R).

Interventions That Lack Strong Evidence or Are Ineffective

While some strategies show promise, others have failed to demonstrate consistent benefits in human studies. Here’s what you should approach with caution:

1. Stem Cell and Gene Therapies Are Promising But Experimental

• Stem cell therapies: While these treatments have regenerative potential, their role in extending lifespan remains unproven and requires further research (R).
• Gene editing and epigenetics: Experimental techniques like CRISPR and DNA methylation modification show promise but are still in early stages (R).

 

2. Extreme and Restrictive Diets

Highly restrictive diets often lack evidence for lifespan extension and may pose risks:

• Ketogenic diet: While keto improves metabolic markers, its long-term impact on ageing is unclear, and nutrient deficiencies can occur without proper planning (R).
• Carnivore diet: This diet lacks essential nutrients, such as fibre and polyphenols, that are critical for overall and gut health (R).

3. Unregulated Anti-Ageing Clinics and Experimental Treatments

Unproven therapies often lack scientific backing and may carry significant risks:

• Hormone replacement therapy (HRT): While helpful for specific hormonal imbalances, unregulated HRT has been linked to increased cancer and cardiovascular risks (R).
• Experimental regenerative treatments: Therapies like plasma transfusions and unapproved stem cell infusions have shown little evidence of extending lifespan (R).

An Evidence-Based Approach to Longevity: What Works?

• Lifestyle habits: Regular exercise, nutrient-rich diets, stress management, and quality sleep are the strongest contributors to healthy ageing.
• Longevity supplements: Evidence-backed interventions like NMN and NR, when combined with resveratrol, may enhance cellular repair and metabolic health.
• Emerging therapies: Pharmacological approaches like metformin, rapamycin, and senolytics hold promise and are being actively researched.

Achieving longevity isn’t about quick fixes—it’s about adopting a well-rounded approach that integrates proven lifestyle habits, advanced supplements, and emerging science.

 

Always consult a healthcare professional before commencing a new dietary or supplement regime. Curious about how NMN and NR can transform your approach to healthy ageing? Explore our blog on: 5 NAD+ Precursors You Need To Know.