Hi,

The anti-aging industry is worth billions, but most of it is smoke and mirrors.

This week, we’re cutting through the noise to explore three interventions with real scientific promise - and how to decide what actually deserves your attention (and money).

^{Rapamycin: The Longevity Drug That Works (in Mice)}

What it is:
An immunosuppressant drug that inhibits mTOR, a cellular pathway controlling growth and metabolism.

Why it matters:
If you’ve ever heard someone say, “I’m taking a longevity drug” - this is likely what they mean.

The evidence:
Rapamycin consistently extends lifespan in mice by 10-15%, even when started in middle age. Studies show improvements in cardiac function, immune health, and cognition.

The reality check:
Human trials are sparse and ongoing. Rapamycin is an FDA-approved drug for organ transplant patients - it suppresses the immune system. Off-label use for aging carries risks: higher infection susceptibility, mouth sores, metabolic shifts, slower wound healing.

Worth your time?
Only under medical supervision - if you're comfortable being an early adopter. Some longevity clinics prescribe low-dose, intermittent rapamycin protocols (e.g., 5 mg weekly) to reduce side effects. This is experimental medicine, not a lifestyle hack.

^{Red Light Therapy: The Glow-Up with Growing Evidence}

What it is:
Red and near-infrared light (600-850nm) applied to the skin to stimulate cellular energy production.

The evidence:

• Skin health: Studies show improvements in wrinkles, collagen, and elasticity

• Wound healing: Accelerated recovery in controlled trials

• Joint pain: Some benefit for osteoarthritis

• Mitochondria: Theoretical boost via cytochrome c oxidase activation

The reality check:
Most studies are small, short-term, and often industry-funded. Results depend heavily on dose, distance, and device quality. A $30 light bulb from Amazon won’t cut it.

Worth your time?
Yes - especially for skin health. Look for:

• Wavelengths: 660nm (red), 850nm (near-infrared)

• Power density: ≥50-100 mW/cm²

• Protocols: 10-20 minutes, several times weekly

Expect to spend $200-500 for a reliable setup. Results are modest - not miraculous.

^{Precision Fasting: Timing Might Matter More Than You Think}

What it is:
Strategic eating windows aligned with circadian biology, not just caloric restriction.

The evidence:

• Metabolic health: Better glucose, insulin, lipids - even without weight loss

• Autophagy: Cellular cleanup and repair

• Circadian alignment: Eating early supports natural metabolic rhythms

Studies on 14:10 to 16:8 time-restricted eating show benefits. But when you eat may matter more than how long - early eating windows (ending meals by 3-4 PM) outperform late-night fasting.

The reality check:
Fasting works - but results are modest. It’s not a miracle tool, and some experience energy dips or disordered eating patterns.

Worth your time?
Yes, if done gradually:

• Start with a 12-hour overnight fast (e.g., 7 PM to 7 AM)

• Shift calories earlier in the day

• Adjust based on energy, mood, and sleep quality

Avoid if you have a history of disordered eating, are pregnant, or have specific metabolic conditions.

^{So, What’s Actually Worth It?}

When you're surrounded by cutting-edge tools, it's easy to chase novelty. But longevity comes down to what works consistently - and sustainably.

High evidence + Low cost/risk = Do it

• Precision fasting (free, flexible)

• Exercise (especially resistance + zone 2 cardio)

• Sleep optimization

• Basic skincare (retinoids + SPF)

Moderate evidence + Moderate cost = Consider carefully

• Red light therapy (for skin and inflammation)

• NAD+ precursors (for 50+)

• CGMs (for metabolic insights)

Low evidence + High cost/risk = Proceed with caution

• Rapamycin (unless medically supervised)

• Hyperbaric oxygen

• Young plasma transfusions

• Peptides / experimental compounds

Red flags to watch for:

• Claims to “reverse aging” by 10+ years

• No human clinical data

• Relies on influencer testimonials

• Costs thousands per month

• Calls itself a “miracle” or “biohacking revolution”

^{The Unsexy Truth About Aging Well}

The strongest interventions aren’t sold in flashy ads:

1. Exercise regularly

2. Get quality sleep

3. Eat whole, nutrient-dense foods

4. Stay socially connected

5. Manage stress effectively

6. Don’t smoke - and go easy on alcohol

They’re not sexy. But they work.

^{Your Action Plan}

This week:

• Try a 12-hour eating window

• Go to bed 30 minutes earlier

• Move your body - break a sweat

This month:

• Research red light therapy (if skin health matters to you)

• Get a full blood panel (glucose, lipids, inflammation)

• Build one habit from the “unsexy list”

This year:

• Track what actually improves how you feel

• Invest in evidence, not hype

• Remember: it's not about immortality - it's about energy, clarity, and vitality

Want help turning this into a lasting habit?

We're building an 8-week Longevity Habits program to help you implement science-backed tools like this one - step by step, with structure, support, and tracking.
More details soon.

Next week: Why purple vegetables might be your secret longevity weapon (and it’s not just the antioxidants).

Stay curious,
David
Founder, Longevity Enthusiasts

Disclaimer: This newsletter is for educational purposes only. It is not medical advice and should not replace consultation with a qualified healthcare professional.