Summary: Key Anti-Aging Pathways & Interventions

Aging is influenced by interconnected biological pathways. Targeting these mechanisms—such as mTOR (nutrient sensing), AMPK (energy metabolism), Telomerase (cellular aging), Senolytics (clearing zombie cells), and NAD+ (mitochondrial health)—may slow aging and improve longevity. Below are evidence-based strategies for each.

1. mTOR (Mechanistic Target of Rapamycin)

Role: mTOR regulates cell growth and metabolism; overactivation accelerates aging.

Interventions:

  • Diet: Intermittent fasting, protein cycling (reduce leucine-rich foods).
  • Supplements: Rapamycin (prescription), berberine, curcumin.
  • Lifestyle: Exercise (resistance + cardio balance).

Top Supplements:

2. AMPK (AMP-Activated Protein Kinase)

Role: AMPK boosts cellular energy, autophagy, and metabolic health; declines with age.

Interventions:

  • Diet: Caloric restriction, low-glycemic foods.
  • Supplements: Metformin (prescription), resveratrol, quercetin.
  • Lifestyle: High-intensity interval training (HIIT).

Top Supplements:

3. Telomerase & Telomere Maintenance

Role: Telomeres protect chromosome ends; lengthening them may delay cellular aging.

Interventions:

  • Diet: Mediterranean diet (rich in antioxidants).
  • Supplements: TA-65 (cycloastragenol), astragalus, omega-3s.
  • Lifestyle: Stress reduction (yoga, meditation).

Top Supplements:

4. Senolytics (Clearing Senescent Cells)

Role: Senescent “zombie cells” drive inflammation; removing them extends healthspan.

Interventions:

  • Supplements: Fisetin, quercetin + dasatinib (off-label).
  • Diet: Foods rich in polyphenols (berries, green tea).

Top Supplements:

5. NAD+ (Nicotinamide Adenine Dinucleotide)

Role: NAD+ fuels sirtuins (longevity proteins) and mitochondrial repair.

Interventions:

  • Supplements: NMN, NR (Nicotinamide Riboside).
  • Lifestyle: Exercise, sunlight exposure (vitamin D).

Top Supplements:

Final Notes

Combining these strategies—personalized to your health status—may optimize longevity. Always consult a healthcare provider before starting new supplements, especially if on medications.