Longevity & Supplements: What’s Actually Working
This article is inspired by a private conversation inside Long Angle’s forum.
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Table of Contents
Walk into any pharmacy and the shelves are lined with promises. Pills, powders, tinctures, and tonics that claim to sharpen your mind, extend your lifespan, and fight the slow march of time.
Some people look at those shelves and see hope. Others see snake oil, most of us see both.
What’s changed in recent years is not the marketing, but the mindset of the consumer. A new wave of longevity enthusiasts isn’t swallowing capsules on blind faith. They’re tracking bloodwork, running genetic panels, experimenting with fasting, and comparing notes in communities of peers. They’re approaching health the way investors approach markets: with data, discipline, and a willingness to test what actually works.
A recent Long Angle community discussion—among entrepreneurs, investors, and professionals—captured the zeitgeist. Comments poured in as members shared the supplements, strategies, and habits that are making a real difference. The conversation revealed something fascinating: while routines varied, the best results came not from magic bullets, but from experiments grounded in evidence, patience, and personalization.
The Case for Foundations
One of the strongest signals in the noise was the importance of the basics. If longevity is a portfolio, think of vitamin D, omega-3 fatty acids, magnesium, and B vitamins as the blue-chip holdings.
Several members emphasized that optimizing vitamin D—raising blood levels into the 50 ng/mL range—was life-changing. More energy, better mood, clearer thinking. The same holds for omega-3s, whether sourced from high-quality fish oils or algae-based supplements for vegetarians. Magnesium and B vitamins rounded out the staples, particularly for sleep quality, muscle recovery, and cognitive function.
These are not glamorous picks. They won’t make headlines or fuel Twitter debates, but like Treasury bonds in a balanced portfolio, they form a foundation.
Creatine: From Gym Floors to Boardrooms
Once relegated to the weightlifting world, creatine monohydrate is quietly becoming a staple in longevity circles.
Multiple members described it as a “game changer,” not for biceps, but for brains. Research suggests creatine supports ATP production in cells, which means more efficient energy for muscles and neurons alike. Users reported sharper focus, better workout recovery, and even reduced fatigue from long workdays.
One member noted that switching from monohydrate to creatine HCL alleviated digestive discomfort. Another preferred micronized creatine for its absorption. In every case, the theme was the same: a simple, inexpensive supplement with outsized benefits.
The shift mirrors an investment principle. Sometimes the best opportunities aren’t in exotic instruments, but in overlooked assets hiding in plain sight.
Glutathione, GlyNAC, and the Antioxidant Frontier
If creatine was the surprise, glutathione was the obsession. Known as the body’s “master antioxidant,” glutathione is being tested in every form: IV injections, liposomal liquids, nano-particle supplements.
Several members swore by injections for reducing inflammation and supporting recovery, though acknowledged the pain and inconvenience. Others preferred newer nano formulas, which they claimed maintained high levels between injections. A few experimented with GlyNAC (a combination of glycine, NAC, and vitamin C) to boost glutathione production naturally.
One fascinating note: a member in his late 30s reported no significant benefits from GlyNAC and wondered if age plays a role, perhaps younger bodies already have sufficient reserves, making supplementation less noticeable.
For many members, the biggest lesson was that biology is personal. What works wonders for one person may be redundant for another. Just as in investing, past performance does not guarantee future results.
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Fasting as a Reset
Supplements were only half the story. The other half came from those who preferred subtraction over addition.
Fasting emerged as one of the most powerful interventions discussed. Intermittent fasting, one-meal-a-day lifestyles, weekly 36-hour fasts, and even multi-day water fasts were all on the table.
The benefits described were striking: clarity, energy, reduced inflammation, and in one case, even the disappearance of a decade-old shoulder ache after a three-day water fast. A few noted the cognitive “rocket booster” effect once deep ketosis set in.
But fasting is as much environment as discipline. Some found it nearly impossible while juggling family dinners or social events. Others turned it into a retreat, stepping away from daily obligations to embrace fasting alongside meditation, writing, and time outdoors. The analogy to investing is clear: strategy matters, but so does context.
Key Hour Marks of Fasting
Fasting triggers distinct biological changes at specific hour marks, each offering unique health and cognitive benefits that can enhance the impact of intermittent, one-meal-a-day, or multi-day fasting strategies.0–4 hours:
Anabolic Phase
Immediately after a meal, the body is in a growth state (anabolic phase). Insulin is produced, glucose is stored, and the body uses incoming energy for cellular repair, tissue growth, and fuel.
4–8 hours: Lowering Blood Sugar
Blood sugar begins to fall as food leaves the stomach. Insulin production tapers off and the body starts tapping into stored glycogen for energy.
12 hours: Digestive Rest and Healing Initiated
All food is burned, the digestive system rests, and the initial healing processes start. Human growth hormone (HGH) production begins to rise, and the body reads signals to start using stored energy.
14–16 hours: Transition to Fat Burning
The body shifts to using stored fat for energy. HGH increases sharply, fat burning ramps up, and some mild autophagy may begin—damaged cells start to be recycled.
18–24 hours: Accelerating Fat Burning and Ketosis
Fat burning intensifies and the body increases production of ketones, fueling the brain and body more efficiently. Around 24 hours, autophagy begins in earnest (cellular cleanup and renewal), glycogen is depleted, and a "cognitive rocket booster" effect may appear due to deep ketosis.
36 hours: Enhanced Autophagy
Autophagy increases by roughly 300%, with major cellular detox and regeneration processes underway. Many report reduced inflammation and tissue repair, sometimes even relief from chronic aches or pains.
48–72 hours: Immune System Reset
Autophagy increases further, the immune system begins regenerating with stem cell activation, and inflammation is reduced even further. At 72 hours, these benefits plateau, and stem cells reset the microbiome and aid repair across body systems.
Fasting as Strategy and Environment
Short-term (12–16 hours): Improved hunger regulation, insulin sensitivity, and initial fat burning.
24+ hours: Deep autophagy, ketosis, cognitive clarity, and immune system renewal.
36–72 hours: Maximum cellular recycling, inflammation reduction, and stem cell activity.
Practical Implications
Environmental and social context shape ease and results—supportive environments, such as retreats or combining fasting with mindfulness, amplify positive outcomes, while everyday obligations may challenge consistency.
Personalization with Data
If there was one theme that distinguished this group from the average wellness discussion, it was personalization.
One member uploaded years of bloodwork and genetic data into an AI platform and asked for supplement recommendations. Within minutes, blind spots emerged: certain vitamins were not being metabolized due to genetic mutations, while overlooked deficiencies came to light. Adjustments led to deeper sleep and improved recovery.
Another discovered that their long-trusted multivitamin was actually harmful, driving toxic levels of selenium and B vitamins due to genetic quirks. Swapping to a different formula made an immediate difference.
Others shared cholesterol and triglyceride numbers that improved within weeks after adding simple interventions like psyllium husk.
In finance, personalization comes through portfolio construction. A 25-year-old entrepreneur in tech should not hold the same portfolio as a 65-year-old retiree. The same holds for health. Without data, you’re guessing. With it, you can tailor precisely.
Guardrails and Red Flags
Of course, the community was not blind to the risks.
One caution was the sheer volume of pseudo-science and marketing noise. Not all supplements deliver on their promises. Independent labs that test purity and potency were recommended as a way to separate fact from hype.
Another concern was privacy. Sharing raw DNA data with third-party services or AI platforms carries risks, especially after high-profile data breaches. Unlike a compromised credit card, DNA cannot be replaced. Some members felt the upside outweighed the downside; others were more cautious.
And finally, there was the reminder that no supplement can replace fundamentals: diet, exercise, sleep, social connection, and purpose. One member summarized their regimen as “no supplements, no medications, just whole foods, sports, reading, and friendships.” Longevity, they argued, is about building a life worth living.
The Holistic Approach
Step back, and what this discussion revealed was not just a list of supplements, but a shift in mindset.
Longevity is no longer an abstract hope pinned on future medical breakthroughs. It’s a portfolio of daily choices. Supplements like creatine and glutathione may help. Fasting and data-driven personalization may amplify. But the foundation remains movement, diet, relationships, and meaning.
The parallel to investing is hard to ignore. Everyone wants the secret stock pick that will change their life, but wealth is usually built through boring consistency, steady compounding, and occasional adjustments based on data. Longevity may be the same.
The best strategy is not the flashiest. It’s the one you can sustain, measure, and adapt over time.
Closing Thoughts
Longevity isn’t about outliving everyone else. It’s about outliving your own limitations. It’s about waking up with energy, tackling meaningful work, and having the clarity to enjoy your family and friends for as long as possible.
Supplements can play a role. So can fasting, genetic testing, or antioxidant injections, but the real investment is in building systems—habits, environments, and mindsets—that compound health the way a well-structured portfolio compounds wealth.
Just as investors know to diversify, perhaps the same applies here: experiment, measure, share, and adjust. Longevity is an evolving strategy, one that blends science, self-awareness, and community wisdom.
For many Long Angle members, the goal isn’t simply to add years to life. It’s to add life to years.
Frequently Asked Questions About Longevity
What is the average human longevity?
The global average life expectancy at birth was about 73 years in 2023, more than double the 32 years recorded in 1900. In the U.S., life expectancy was 78.4 years in 2023, slightly below pre-pandemic levels and lower than many peer nations. Women generally live longer than men, and outcomes vary widely by country, access to healthcare, and socioeconomic factors. Major events such as pandemics (like COVID-19), famines, and other crises can cause significant drops in life expectancy.
What are the health benefits of longevity?
Living longer in good health reduces the risk of chronic diseases such as heart disease and diabetes, supports stronger bones and muscles, and promotes better cardiovascular, respiratory, and digestive function. Healthy longevity is also tied to greater energy, stronger social connections, and a deeper sense of purpose, all of which enhance quality of life.
What factors contribute to longevity?
Longevity is influenced by a mix of genetics, lifestyle, and environment. Key lifestyle habits include regular exercise, a balanced diet, avoiding smoking and excessive alcohol, getting enough sleep, and managing stress. Life expectancy varies considerably by country, with places like Hong Kong, Japan, and Liechtenstein having some of the highest averages, while other countries have much lower figures.
Positive relationships and a resilient mindset also play important roles. Genetics and access to clean environments, safe housing, and good healthcare further shape outcomes.
What are the social and economic implications of increased longevity?
Longer lives create what’s often called the “longevity economy,” expanding opportunities in healthcare, financial services, and education. Economically, societies may benefit from a larger, more experienced workforce, but also face challenges like longer retirements, higher healthcare costs, and pension strains.
Socially, longer lifespans mean multi-stage careers, a need for lifelong learning, and more focus on purpose and community. Ensuring that all groups, not just the wealthy, benefit from these gains is a policy challenge.
Join the Longevity Conversation
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