What people try
4Drinking less alcoholStage 4 · Widely recommended · FreeDrinking less alcohol means cutting back on how much you drink, which is better for health than drinking more.Main risk: Taking aspirin and drinking raises the risk of stomach or intestinal bleeding.4Too much sittingStage 4 · Widely recommended · FreeToo much sitting means long periods of low-energy time spent sitting, reclining or lying while awake.Main risk: Adults who sit a lot are linked to higher rates of death from any cause, heart disease and cancer.4Strength trainingStage 4 · Widely recommended · Free or low cost, at home or a gymStrength training, also called resistance training, is exercise that makes muscles contract, often to lift a heavy object against gravity.Main risk: The page warns that overdoing strength exercises can cause exhaustion, sore joints, and muscle pain or injury.4Healthy eating patterns (Mediterranean, DASH, whole foods)Stage 4 · Widely recommended · Free; a change in eatingThe Mediterranean diet is a plant-focused eating plan based on the traditional foods and cooking methods of the Mediterranean region.Main risk: It says people may have lower iron levels.4ExerciseStage 4 · Widely recommended · Free, for almost everyoneExercise is anything that gets your body moving.Main risk: Using weight machines improperly can cause back injury.4GLP-1 drugsStage 4 · Widely recommended · PrescriptionGLP-1 drugs are a class of medicines used to treat type 2 diabetes by lowering blood sugar, and some are used for weight loss in people with obesity.Main risk: The semaglutide page warns that it may raise the risk of thyroid tumors, including a type of thyroid cancer.4MetforminStage 4 · Widely recommended · Prescription, approved for diabetesMetformin belongs to a class of drugs called biguanides.Main risk: Metformin may rarely cause a serious, life-threatening condition called lactic acidosis.4Ultra-processed foodStage 4 · Widely recommended · Free; a change in eatingUltra-processed foods are tasty, convenient foods that often contain little to no whole foods and use ingredients not found in home kitchens.Main risk: Eating a lot of these foods has been linked to a higher risk of heart disease and other serious health problems.3Calorie restriction and fastingStage 3 · Large studies in people · Free; a change in eatingCalorie restriction means eating fewer calories than usual without missing key nutrients, while fasting diets limit when or how much a person eats.Main risk: The NIA says too many ketones in the blood (chemicals made from burning fat) can have harmful health effects.3Protein supplementsStage 3 · Large studies in people · Over-the-counter supplementProtein is one of the more common ingredients in supplements sold to improve exercise and athletic performance.Main risk: The page says high protein intakes seem quite safe, but more than the recommended amounts gives no benefit.3BerberineStage 3 · Large studies in people · Over-the-counter supplementBerberine is a substance found in several plants, such as goldenseal, barberry, and Oregon grape.Main risk: Berberine has been linked to a harmful buildup of bilirubin in infants, which can cause brain damage.3Testosterone therapyStage 3 · Large studies in people · PrescriptionTestosterone therapy uses man-made testosterone to treat low testosterone, and it can be given as a pill, gel, patch, injection, or implant.Main risk: The page lists several risks of this therapy, including infertility, an enlarged prostate, blood clots, and worsening heart disease.2Smart scalesStage 2 · Small studies in people · Over the counterBioelectrical impedance is one way to measure muscle mass in studies of muscle loss.2BPA and phthalates in plasticsStage 2 · Small studies in people · Found in some plastics, can linings and receiptsBPA is an industrial chemical used to make polycarbonate, a hard, clear plastic found in many consumer products.Main risk: In 2008, the National Toxicology Program said BPA is of "some concern" for the prostate, brain and behavior in fetuses, infants and children.2Fiber supplementsStage 2 · Small studies in people · Over-the-counter supplementPsyllium is a bulk-forming fiber laxative used to treat constipation.Main risk: Psyllium powder accidentally breathed in while mixing a dose can cause allergic reactions.2CreatineStage 2 · Small studies in people · Over-the-counter supplementCreatine is a compound stored in your muscles that supplies them with energy.Main risk: Creatine can cause weight gain because it tends to make the body hold water, but it is otherwise considered safe for healthy adults.1MOTS-cStage 1 · Tested in animals only · Not approved; marketed onlineA small peptide made from instructions in the DNA of mitochondria, studied for how the body uses sugar and fat.
Products
Sorted by the best research stage of each product's ingredients, then by price. The stage describes research on the ingredient, not proof that the product works.
Supplements
Berberine SupplementBerberine3 Ingredient research: large studies in people$19.95Berberine Pro - 600 mg, 60 capsulesBerberine3 Ingredient research: large studies in people$29.95Berberine 1000, 1000 mg, 60 tabletsBerberine3 Ingredient research: large studies in people$29.99Whey Protein Isolate - Flavor SeriesProtein supplements3 Ingredient research: large studies in people$42.99Berberine - 30 ServingsBerberine3 Ingredient research: large studies in people$44BerberineBerberine3 Ingredient research: large studies in people$49.95Grass-Fed Whey Protein IsolateProtein supplements3 Ingredient research: large studies in people$64.99Whey Protein Isolate - VanillaProtein supplements3 Ingredient research: large studies in people$65Gold Standard 100% Isolate Whey Protein powderProtein supplements3 Ingredient research: large studies in people$103.49Micronised Creatine PowderCreatine2 Ingredient research: small studies in people$14.99Creatine [+]Creatine2 Ingredient research: small studies in people$16.99Psyllium Husk SupplementFiber supplements2 Ingredient research: small studies in people$19.95Micronized Creatine PowderCreatine2 Ingredient research: small studies in people$20.49Psyllium Husk Caps 500 mg Veg CapsulesFiber supplements2 Ingredient research: small studies in people$23.09Advanced Collagen Peptides + Creatine - UnflavoredCollagen peptides, Creatine2 Ingredient research: small studies in people$24.99Creatine - Travel PacksCreatine2 Ingredient research: small studies in people$36Fiber+ Vitamins C, D & B12 Sparkling Fiber PowderFiber supplements2 Ingredient research: small studies in people$39.39Creatine - 90 ServingsCreatine2 Ingredient research: small studies in people$42.99Creatine - 90 ServingsCreatine2 Ingredient research: small studies in people$44Longevity Creatine Pure Powder - 450 gramsCreatine2 Ingredient research: small studies in people$49.95Benefiber Original Powder Fiber SupplementFiber supplements2 Ingredient research: small studies in people$69.99Creatine+Creatine2 Ingredient research: small studies in people$70Creatine - 180 ServingsCreatine2 Ingredient research: small studies in people$84
Devices
Garmin Index™ S2 Smart ScaleSmart scales2 This type: small studies in people$199.99MorphoScan Nova Body Composition ScaleSmart scales2 This type: small studies in people$199.99Body CompSmart scales2 This type: small studies in people$229.95Body ScanSmart scales2 This type: small studies in people$499.95
Recent research
Matching training loads to strength or speed profile in older adults
Older adults trained at loads matched to their speed gap or at loads not matched.
Short exercise breaks for older nursing home residents with muscle loss
This is a plan for a trial, and it has not reported results yet.
Short daily fasting extended lifespan in tiny worms
Worms fasted for part of each day lived longer than worms that did not fast.
Comparing exercise mixes for adults over 50 with prediabetes
This trial plans to compare three exercise mixes with a health education group.
Home exercise may change muscle in people with kidney disease
A small trial found changes in muscle blood vessels and fewer fibrosis-linked cells after 12 weeks of home exercise.
What others are writing
Recent articles from health journalists, hospitals and universities. We link to them; we don't write or endorse them.
Testosterone therapy without evidence of deficiency may boost heart risk ↗
Testosterone therapy: A study found men using testosterone without low-testosterone diagnosis had higher heart problem and death risk than those treated for hypogonadism.
What You Need To Know About Protein Powder ↗
Protein supplements: The article explains how protein powder can fit different goals and compares common powder types such as whey, soy, and egg.
A clearer picture of drinking and disease ↗
Drinking less alcohol: A new review finds some alcohol-related damage can be slowed or reversed by cutting down or quitting drinking.
Moderate amount of strength training each week could boost longevity ↗
Strength training: A Harvard Chan study links 90 to 120 minutes of weekly strength training with a lower risk of early death.
This is general information gathered from the sources listed, not medical advice. Talk to your doctor before starting anything new.