🧬 Cutting-Edge Longevity Molecules: What’s Worth Watching?

Brian Kennedy, Ph.D., is a leading longevity researcher and director at the Centre for Healthy Longevity in Singapore. In episode #357 of The Drive with Peter Attia, he shares what’s promising—and what’s still speculative—in longevity science. Here’s a quick summary of actionable insights.

📈 The Big Picture

• Focus on healthspan, not just lifespan — feeling and functioning better for longer.

• Lifestyle (fitness, strength, sleep) remains the most proven longevity tool.

• Adding 5–10 years of healthy life seems achievable today, keeping you strong and sharp to the end of life, but true breakthroughs to live to 150+ are still far off

🧪 Promising Compounds

Rapamycin

• The most tested longevity drug so far. For healthy people, it’s reasonable to consider if you’re willing to accept some uncertainty and modest benefits when used weekly at low doses; discuss with a clinician.

Metformin

• May help if you have subtle blood sugar issues, but less compelling for healthy people.

Alpha-Ketoglutarate (AKG)

• Early human studies show some reversal of biological age and reduced frailty. Available as a dietary supplement online or in health stores (look for time-release versions). Safe to try while awaiting more data.

Sublingual NAD

• Emerging option to restore declining NAD levels. Unlike NR or NMN, which Attia has criticized for lack of evidence, sublingual NAD may bypass digestion and improve bioavailability. Anecdotal reports include better exercise performance. The specific product discussed was from iX Biopharma, which specializes in sublingual delivery formulations and sells through select online channels in some regions; availability may vary.

• Andrew Huberman has also spoken about how he personally took sublingual NAD on the Joe Rogan Experience.

Urolithin A

• Evidence is limited so far, with promising animal studies suggesting improved muscle function and reduced frailty, but convincing human data is still lacking.

Spermidine

• Growing in popularity as a supplement. Found naturally in foods like wheat germ and soy. Animal data suggests longevity and metabolic benefits, but human evidence is still early and mixed. Reasonable to include in diet or supplement cautiously.

💪 Lifestyle Still Wins

• Cardio fitness, muscle strength, and sleep trump any supplement. Resistance and aerobic training extend healthspan.

🔎 Advice to Act On

• Prioritize fitness, sleep, and stress management — these remain the strongest, proven levers.

• If experimenting with molecules, try one at a time, and track your response.

• Work with a clinician when possible to discuss risks, especially for rapamycin.

• Don’t stack too many interventions at once — more isn’t necessarily better.

• Avoid wasting money on unreliable biological age clocks. Instead, focus on actionable, known health markers like blood pressure, LDL, glucose, VO2 max, and strength.

Thanks for reading — stay curious, stay healthy! – The Wellness Roll-Up Team

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