4Stage 4 · Widely recommended
Exercise
Recommended in health guidelines worldwide. Large long-term studies link it to longer, healthier lives.
GLP-1 drugs
Approved for diabetes and weight. Large trials are now looking at heart, kidney and brain aging.
Metformin
Studied for aging mostly through observational data. A large aging trial has been proposed.
Strength training
Balance training and preventing falls
Healthy eating patterns (Mediterranean, DASH, whole foods)
Quitting smoking
Drinking less alcohol
Getting enough sleep
Knowing and controlling your blood pressure
Health screenings
Vaccines for adults
Home blood pressure monitors
Ultra-processed food
Too much sitting
3Stage 3 · Large studies in people
2Stage 2 · Small studies in people
Rapamycin
Extends lifespan in mice. Human studies so far are small.
Senolytics
Clear results in animals. Early human trials are small.
Fisetin
Clears aged cells in mice. Human trials have only started.
NMN (nicotinamide mononucleotide)
NR (nicotinamide riboside)
Urolithin A
Spermidine
Resveratrol
Pterostilbene
Alpha-ketoglutarate (Ca-AKG)
Taurine
Creatine
GlyNAC (glycine and NAC)
Quercetin
Cell reprogramming (Yamanaka factors)
Thymus regeneration
Gene therapy for aging
Stem cell therapy
Full-body MRI scans
Multivitamins
Fiber supplements
Magnesium
Vitamin B12
Fitness trackers: watches, bands and rings
Continuous glucose monitors
Sleep trackers
Smart scales
Microplastics
Air pollution (outdoor and indoor)
PFAS ("forever chemicals")
BPA and phthalates in plastics
Tesamorelin
Thymosin alpha-1
Epitalon
1Stage 1 · Tested in animals only
Stages come from published studies and trial registries. They show how far research has got, not how well something works. Companies cannot pay to change them. How stages and counts work.