Expert recommended products
The products the experts actually use.
We listened to 176+ hours of the top 10 wellness podcasts and built a buyer's guide of the supplements, devices, and tools they collectively endorse, with the editorial argument and expert quotes behind each pick.
Our top picks
The 9 products experts most strongly agree on
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17 expertssupplement Brand: Thorne Creatine
Creatine monohydrate
Creatine monohydrate is the most-studied sports supplement on the planet, and the evidence has now expanded well beyond muscle: it supports brain energy metabolism, may buffer cognitive decline under sleep deprivation, and shows emerging benefits for bone and mood. The consensus dose is 3-5 g per day, taken any time, no loading required, though some experts go to 10 g for cognitive effects. It's safe, cheap, and one of the rare supplements where the research is genuinely settled. Look for plain or micronized monohydrate (not fancier forms like HCl or ethyl ester) from a brand that does third-party testing.The protocol
- Dose
- 3-5g daily (10g for cognitive benefits)
- Timing
- Any time of day
- Duration
- Ongoing
- Frequency
- Daily
- Conditions
- Use monohydrate form specifically
Our pick
Thorne CreatineNSF Certified for Sport, micronized monohydrate, 5 g per serving, 90 servings.
“Why the benefits of Tommy's favorite supplement, creatine, are disproportionately good for the brain, because it specifically helps with energy production.”
Dr. Tommy Wood & Dr. Josh Turknett · better-brain-fitness · #79: Does Red Light Therapy Boost Brain Health? “I haven't ingested anything except you know, electrolytes and with some creatine monohydrate, 10 grams because I don't want the, just, you know, that second 5 grams is really good for your brain.”
Rhonda Patrick · foundmyfitness · #110 How To Build Lasting Happiness | Dr. Arthur Brooks “I take 10 grams a day, every day... I do it in two doses... I really don't get sick.”
Andrew Huberman · huberman-lab · The Best Vitality & Health Protocols | Dr. Rhonda Patrick “Both creatine and exercise appear to offer genuine protection against some of sleep deprivation's harmful effects.”
Matthew Walker · matt-walker-podcast · #117 - Can Creatine & Exercise Overcome Sleep Deprivation? “We have something that's inexpensive, widely available, has a fantastic safety profile and improves muscular performance.”
Danny Lennon · sigma-nutrition · #578: Creatine For Brain Health “The 5 gram a day recommendation is already a better safe than sorry recommendation that is already comfortably more than most people actually need.”
Greg Nuckols et al. · stronger-by-science · Creatine Myths: Hair Loss, Bloating, Dosing, and More “Creatine monohydrate is the form with 99% absorption and the most safety/efficacy evidence”
Glenn McConnell · inside-exercise · various -
26 expertsfitness equipment Brand: Bowflex SelectTech or Rogue barbell
Resistance training equipment (adjustable dumbbells or barbell)
Resistance training is the single highest-leverage intervention for healthspan, it preserves muscle mass against sarcopenia, builds bone density, improves insulin sensitivity, and reduces all-cause mortality. The consensus protocol: 2-4 sessions per week, compound movements (squats, deadlifts, presses, pulls), sets taken close to failure (0-2 reps in reserve). A pair of adjustable dumbbells or a basic barbell setup at home eliminates gym friction. Resistance bands work in a pinch but plateau quickly. Look for adjustable dumbbells that go to at least 50 lbs per hand.The protocol
- Dose
- 3-5 exercises, 3-5 sets, 3-5 reps to 0-2 RIR
- Duration
- Lifelong
- Frequency
- 2-4x per week
- Conditions
- Progressive overload; compound movements; full ROM with emphasis on stretched position
Our pick
BowFlex Results Series SelectTech DumbbellsA single pair replaces 30+ traditional dumbbells, adjust from 5 to 52.5 lbs per hand with the turn of a dial. Amazon's Choice, 4.8 stars, 1K+ buyers monthly. The home-gym dumbbells that eliminate the friction of going to a gym.
“I do really heavy lifting first thing in the morning.”
Rhonda Patrick · foundmyfitness · #110 How To Build Lasting Happiness “Doing that at least two or three times a week is really important to maintain your muscle strength.”
Eric Topol · ground-truths · Katie Couric and Eric Topol “Three to five exercises, do three to five reps, three to five sets, take three to five minutes rest in between and do it three to five times a week.”
Andrew Huberman · huberman-lab · Essentials: How to Build Strength “Resistance training is, in my humble opinion, the most important thing that people can do for their physical being”
Glenn McConnell · inside-exercise · #51 - Maximizing muscle hypertrophy “The number one factor is going to be lifting heavy things.”
Danny Lennon · sigma-nutrition · #592: How Much Protein “If you take any hypertrophy or strength workout to within 0-2 reps of failure”
Greg Nuckols et al. · stronger-by-science · Weak Muscle Growth Beliefs -
35 expertssupplement Brand: Nordic Naturals
Omega-3 fish oil (EPA/DHA)
Omega-3s are among the most evidence-backed naturally occurring anti-inflammatory compounds, supporting cardiovascular, brain, and joint health, and helping preserve muscle during periods of disuse. The target is to raise your omega-3 index to ~8%, roughly 2g/day of combined EPA and DHA, or 2-3 servings of oily fish per week. Experts converge on food first (salmon, sardines, mackerel, anchovies) with supplements as insurance when fish intake falls short. Look for third-party-tested products that show purity, freshness, and concentration of EPA+DHA per serving, algae-based versions work for plant-based eaters.The protocol
- Dose
- ~2g EPA+DHA daily
- Timing
- With food
- Duration
- Ongoing
- Frequency
- Daily
- Conditions
- Choose third-party tested products; algae-based for vegans
Our pick
Nordic Naturals Ultimate Omega1,280 mg EPA+DHA per serving in lemon-flavored softgels.
“The women on the Omega 3 supplement saw a really mild disuse atrophy response and then returned to normal much quicker than the other group.”
Rhonda Patrick · foundmyfitness · #076 Building Muscle with Resistance Exercise “Omega 3 is very important for cardiovascular. It's one of the most important, I would say the most powerful naturally occurring dietary compounds for suppressing inflammation.”
Andrew Huberman · huberman-lab · The Best Vitality & Health Protocols “For otherwise healthy people... I think really the advice does come back to a kind of food first approach to regular oily fish consumption in the region of maybe two to three servings a week.”
Danny Lennon · sigma-nutrition · #596: Why Do Omega-3 Trials Show Mixed Results? “I've retested myself and my levels are now above average without having to take an omega 3 supplement.”
Tim Spector · zoe-science-nutrition · Professor Tim Spector: I was wrong about Vitamin D “The benefits of seafood have been shown to outweigh the risks.”
Dr. Tommy Wood & Dr. Josh Turknett · better-brain-fitness · #88: Are Microplastics Causing Dementia? -
44 expertsfood Brand: Wild Planet sardines
Oily fish (salmon, sardines, mackerel, anchovies)
Eating oily fish 2-3 times per week is the food-first way to hit your omega-3 targets and is one of the few dietary patterns with consistent evidence for cardiovascular and brain health, especially in APOE4 carriers. Tinned sardines, mackerel, and anchovies are cheap, shelf-stable, and avoid the higher-mercury concerns of larger predator fish. The omega-3s come packaged with vitamin D, B12, selenium, and high-quality protein, supplements can't replicate the full matrix. Look for wild-caught, BPA-free cans.The protocol
- Dose
- ~250g per week
- Duration
- Ongoing
- Frequency
- 2-3 times per week
- Conditions
- Choose smaller fish (sardines, anchovies) to minimize mercury
Our pick
Wild Planet Wild Sardines in Olive OilWild-caught, BPA-free, lightly smoked sardines in extra virgin olive oil. Pack of 12.
“The benefits of seafood have been shown to outweigh the risks. That's the same for mercury.”
Dr. Tommy Wood & Dr. Josh Turknett · better-brain-fitness · #88: Are Microplastics Causing Dementia? “I'm going to try and eat more oily fish. And so for the last year, I've been making sure that every week I'm getting some anchovies and some sardines and some salmon in my diet.”
Tim Spector · zoe-science-nutrition · Professor Tim Spector: I was wrong about Vitamin D “Two to three servings a week”
Danny Lennon · sigma-nutrition · #596: Why Do Omega-3 Trials Show Mixed Results? “Omega 3 rich foods like salmon and other seafood, very good anti inflammatory.”
Eric Topol · ground-truths · Katie Couric and Eric Topol -
54 expertsfitness equipment
Walking shoes / step tracking
Walking is the most evidence-backed and lowest-friction exercise across the entire longevity literature. The single biggest bump in life expectancy comes from going from 0 to ~20 minutes of activity per day, three years of life. Target is ~7,000-10,000 steps/day. Comfortable walking shoes and a basic step tracker (phone or watch) is all the equipment you need. Both Thompson, Topol, Buettner, and Lennon point to this as the daily habit with the most universal evidence.The protocol
- Dose
- 7,000-10,000 steps
- Timing
- Including post-meal
- Duration
- Lifelong
- Frequency
- Daily
- Conditions
- Brisk pace; can split into post-meal walks
Our pick
Hoka Bondi 9Max-cushion walking and running shoe, the most-prescribed shoe for daily walkers.
“The biggest bump in life Expectancy is from 0 to 20 minutes. Three years of life expectancy if you can just get people walking.”
Eric Topol · ground-truths · A Look Into the Blue Zones “I would recommend you go about 8,000 steps a day, and you try to do it every day and you do it briskly”
Glenn McConnell · inside-exercise · #87 - Exercise and sports cardiology “Go for walks. I would go for a walk uninterrupted.”
Danny Lennon · sigma-nutrition · #582: GLP-1 Agonists “10,000-12,000 steps a day through natural movement”
Tim Spector · zoe-science-nutrition · 5 daily habits -
63 expertskitchen Brand: Pyrex or Snapware
Glass food storage containers
Heating food in plastic, especially in the microwave, leaches BPA, BPS, phthalates, and microplastics into your meal, and the contamination scales with temperature. BPA exposure is linked to hormone disruption, gut microbiome disruption, and metabolic harm. Glass containers are the simple swap: dishwasher-safe, microwave-safe, no leaching. Both BPA-free plastics (which often contain BPS, equally problematic) and canned goods with plastic linings are worth replacing with glass alternatives.Our pick
Pyrex Freshlock Glass StorageAirtight, leakproof glass containers, microwave, freezer, and dishwasher safe. No plastic leaching.
“All of our Tupperware is glass... we switched to glass Tupperware. All glass Tupperware a couple. Two or three years ago.”
Dr. Tommy Wood & Dr. Josh Turknett · better-brain-fitness · #88: Are Microplastics Causing Dementia? “Most canned foods and beverages are stored in cans lined with plastic that can leach these chemicals like BPA and phthalates into our food.”
Rhonda Patrick · foundmyfitness · #095 What Microplastics “I store seven servings of it for the whole week. I store them and this is a tip in glass Pyrex Tupperware. I don't like the plastic.”
Tim Spector · zoe-science-nutrition · 5 daily habits of people who live longer -
73 expertsfood
Legumes (beans, lentils, chickpeas)
Legumes are the single cornerstone of every Blue Zone longevity diet, and they show up across nutrition experts as the highest-leverage, lowest-cost protein and fiber source. Tinned chickpeas, lentils, and beans give you slow carbs, plant protein, prebiotic fiber, and polyphenols, and they pair with whole grains to form a complete amino acid profile. Most Americans get nowhere near the fiber RDA, and beans are the easiest fix. No specialty product needed: a few cans of mixed beans is fine.Our pick
Eden Organic Garbanzo BeansBPA-free cans, USA-grown, no salt added. 12-pack, the pantry staple for chickpea everything.
“The cornerstone of every longevity diet in the world is beans.”
Tim Spector · zoe-science-nutrition · 5 daily habits of people who live longer “Plant based foods, you know, things fruits and vegetables, you know, nuts, legumes”
Eric Topol · ground-truths · Katie Couric and Eric Topol “A higher plant to animal protein ratio, some more plant protein respective to animal protein in the diet”
Danny Lennon · sigma-nutrition · #592: How Much Protein -
83 expertskitchen Brand: AquaTru or APEC
Reverse osmosis water filter
Modern tap water carries a soup of microplastics, PFAS forever chemicals, heavy metals, and chlorination byproducts that aren't filtered by basic pitchers. Reverse osmosis systems remove up to 99.9% of these contaminants and are the gold standard for drinking water. Pair with a remineralization filter to add back beneficial minerals stripped by RO. A one-time setup with low ongoing cost yields a high-leverage exposure reduction for the entire household. Look for systems with NSF/ANSI 58 certification.Our pick
AquaTru Classic Countertop FilterCertified 4-stage reverse osmosis removes 84 contaminants, PFAS, lead, fluoride, microplastics. No plumbing required. Replacement filters last 12-24 months.
“If we're just trying to like with a very small time investment, you know, reduce some exposure, I think that's worth doing... pretty much any. Most water filters at this point will reduce the burden.”
Dr. Tommy Wood & Dr. Josh Turknett · better-brain-fitness · #88: Are Microplastics Causing Dementia? “Reverse osmosis filters can remove up to 99.9% of microplastic particles from water.”
Rhonda Patrick · foundmyfitness · #095 What Microplastics Are Doing to Your Brain “Our environmental toxins like ultra processed foods and microplastic nanoplastics forever chemicals, our exposure to that is just keeps growing”
Eric Topol · ground-truths · Katie Couric and Eric Topol -
92 expertsfitness equipment Brand: Sunlighten or traditional Finnish sauna
Sauna
Regular sauna use is one of the most evidence-rich longevity interventions, with large observational studies showing dose-dependent reductions in cardiovascular and all-cause mortality, 4-7 sessions per week associated with up to 40-50% lower CV death risk. Heat exposure mimics moderate exercise, activates heat shock proteins, and may improve slow-wave sleep when used in the evening. The protocol that shows up most often is 80-90°C (175-195°F) for ~20 minutes, working up to 4+ times per week. A traditional Finnish dry sauna is the most studied; infrared and hot tubs at ~104°F appear to confer many of the same benefits.The protocol
- Dose
- 80-100°C for 15-20 minutes
- Timing
- Any time; evening for sleep benefits
- Duration
- Ongoing
- Frequency
- 2-7x per week
- Conditions
- Hydrate well; avoid with alcohol or unstable cardiac conditions
Our pick
Dynamic Saunas Barcelona Infrared1-2 person FAR infrared sauna with red light therapy and low-EMF heaters. Canadian Hemlock build, no plumbing required.
“People that use the sauna four to seven times a week have a 40% lower risk of dying from all causes of death than people that use the sauna one time a week.”
Rhonda Patrick · foundmyfitness · #073 Sauna Benefits Deep Dive “People that were going into the sauna four to seven times per week. Those people were 50% less likely to die of a cardiovascular event compared to people that went into the sauna just once a week.”
Andrew Huberman · huberman-lab · Essentials: Benefits of Sauna & Deliberate Heat Exposure
Also worth knowing
31 more expert-recommended products
Items 2+ experts independently endorse. Click any row to read the argument and expert quotes.
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Moderate coffee consumption (1-4 cups/day) is associated with lower cardiovascular mortality, reduced risk of liver disease, type 2 diabetes, and Alzheimer's. The bean is one of the largest dietary sources of antioxidants. The catch: caffeine has a 5-6 hour half-life, so finish your last cup 8-10 hours before bed, for most people that means a 2pm cutoff. Black or with minimal additions is best. Even decaf carries some of the polyphenol benefits.
Our pick
Lavazza Super Crema Whole Bean CoffeeItalian medium espresso roast, Arabica and Robusta blend, 2.2 lb bag. The everyday whole-bean coffee with 70K+ monthly buyers and a 4.5-star average.
Expert citations
“Coffee as a beverage, a complex botanical extract rich in antioxidants, appears to support long term health.”
Matthew Walker · matt-walker-podcast · #126 - The Coffee Paradox “I always advise my patients that nearly anything in moderation is fine. I wouldn't take up drinking coffee to prevent colon cancer.”
Vinay Prasad · plenary-session · Hawaii Keynote “Coffee and tea both contain polyphenols that actually amplify the body's cancer fighting responses.”
Tim Spector · zoe-science-nutrition · The 5 best foods to fight cancer -
The PREDIMED trial used 4 tablespoons of extra virgin olive oil per day and saw reduced cardiovascular events and inflammation; subsequent research shows daily consumption improves gut microbiome diversity. It's the cornerstone fat of Mediterranean-style eating and one of the most consistently endorsed foods across longevity-focused experts. The polyphenol content (responsible for the peppery bite in the back of the throat) is what drives the cardiovascular benefits. Look for genuine EVOO in dark glass bottles with a recent harvest date, the cheaper stuff is often adulterated or rancid.
Our pick
Graza Sizzle Extra Virgin Olive OilSingle-origin Spanish Picual EVOO in a 25oz squeeze bottle, high-polyphenol, peak harvest, fresh.
Expert citations
“The extra virgin olive oil group did amazing better than the nut group.”
Tim Spector · zoe-science-nutrition · 4 foods that heal your gut “Plant based foods, you know, things fruits and vegetables, you know, nuts, legumes, you know, these are things fiber. These are all anti inflammatory”
Eric Topol · ground-truths · Katie Couric and Eric Topol “Huberman uses olive oil and small amounts of butter”
Andrew Huberman · huberman-lab · The Best Vitality & Health Protocols -
For shift workers commuting home in morning light, amber-tinted glasses that filter wavelengths below 480 nm have been shown in randomized crossover trials to increase daytime sleep by 40 minutes and restore sleep efficiency. Walker calls them among the most evidence-backed and underused tools for shift workers. They're cheap (~$15-50), and useful for anyone exposed to bright light in the hours before intended sleep. Look for genuine amber-tinted lenses, not clear 'blue light' glasses which filter too narrow a wavelength range.
Our pick
Uvex Skyper Blue-Light Blocking GlassesSpectrum Control Technology orange lens absorbs 98% of blue light. The cheap pick Andrew Huberman names by brand, wear after sunset to protect circadian rhythm.
Expert citations
“Amber tinted glasses, filtering wavelengths but below 480 nm... serve as your optical blackout curtain... increased total daytime sleep by a mean of 40 minutes”
Matthew Walker · matt-walker-podcast · #130 - Shift Work and Solutions “Huberman has developed red lens glasses with ROKA for this purpose”
Andrew Huberman · huberman-lab · Essentials: Using Light to Optimize Health -
Berries, blueberries, blackberries, raspberries, strawberries, are among the most consistently endorsed 'longevity foods' across nutrition experts. The deep pigments are anthocyanin polyphenols, which appear to improve vascular function, cut off blood supply to tumors, and feed beneficial gut microbes. Raspberries are particularly fiber-dense. Frozen berries are nutritionally equivalent to fresh and often cheaper. Aim for a serving most days as part of the 30-plants-per-week target.
Expert citations
“Add seafood, berries (anthocyanins), vegetables, organ meats; minimize ultra-processed foods”
Dr. Tommy Wood & Dr. Josh Turknett · better-brain-fitness · #78: What's More Important For The Brain “Berries is not one food. It's really a diverse bandolier of foods... all of them are colorful. And the color that the common denominator, natural dyes, are anthocyanins... they tame blood vessels to make them healthier.”
Tim Spector · zoe-science-nutrition · The 5 best foods to fight cancer -
CoQ10 supports mitochondrial energy production and is particularly relevant for anyone taking a statin, statins inhibit CoQ10 synthesis, and randomized trials show supplementation reduces statin-induced muscle pain. The ubiquinol form is more bioavailable than ubiquinone, especially in older adults. Standard doses are 100-200 mg/day; up to 600 mg for statin users with muscle symptoms. Low-risk, modest cost, with the strongest case in statin users and possibly older adults seeking mitochondrial support.
Our pick
Thorne CoQ10 100 mg UbiquinoneThird-party certified, 60 softgels. Thorne's ubiquinone is the form best absorbed by people under 40; switches to Ubiquinol after 40. Cleaner third-party-tested label than Qunol.
Expert citations
“If I took a statin, I would take Coq10. At the same time, I think it's a low risk with, with potential for benefit.”
Dr. Tommy Wood & Dr. Josh Turknett · better-brain-fitness · #80: Statins, Cholesterol, and Brain Health “I take ubiquinol for mitochondrial health... I'm pretty convinced that that helps with mitochondrial function.”
Andrew Huberman · huberman-lab · The Best Vitality & Health Protocols -
Comprehensive blood panels reveal what symptoms can't, mercury levels, thyroid function, lipid subfractions, hormones, inflammation markers, vitamin status, and let you actually measure whether interventions are working. Huberman caught elevated mercury and high LDL through Function and corrected both with targeted changes. The argument for paying out of pocket is that primary care typically tests a small subset of markers infrequently. Look for services that test 100+ biomarkers with physician review.
Expert citations
“Comprehensive blood testing is vitally important. There's so many things related to your mental and physical health that can only be detected in a blood test.”
Andrew Huberman · huberman-lab · Essentials: Using Light to Optimize Health “If you have a family history of Alzheimer's and you have, let's say an ApoE4 allele, you would want to know because if your P Tau217 is low, that is liberating.”
Eric Topol · ground-truths · Katie Couric and Eric Topol -
A CGM lets you see how your unique body responds to specific meals, exercise, and stress, about 1 in 3 Americans is prediabetic without knowing it, and stable glucose drives energy, focus, and metabolic health. Use it for a 2-4 week experiment to identify your personal glucose-spiking foods and the moves (post-meal walks, fiber-first eating, vinegar) that flatten them. The caveat: don't catastrophize normal post-meal spikes, focus on patterns over many days, not individual peaks.
Our pick
Abbott Lingo Continuous Glucose Monitor14-day biosensor by Abbott. Real-time glucose data on iOS or Android, the consumer wearable behind the metabolic-health movement. US only.
Expert citations
“This is why I use the Continuous Glucose Monitor and app from Lingo by Abbott.”
Andrew Huberman · huberman-lab · Essentials: Control Sugar Cravings “It's about patterns, not peaks. So don't just focus on what my highest glucose value was after the meal”
Danny Lennon · sigma-nutrition · #605: Fasting, Nutrient Timing & CGMs -
Core body temperature has to drop 1-3°F to initiate and maintain sleep, and bedroom temperature regulation is one of the more controllable sleep variables. Active cooling mattress covers like the Eight Sleep Pod let you dial in temperature precisely and can also wake you with a gradual rise. Huberman has used the Pod for nearly 5 years and calls it transformative. The catch is price, for less budget, a simple bedroom set to ~65°F and a breathable mattress accomplishes much of the same thing.
Expert citations
“I've been sleeping on an eight sleep mattress cover for nearly five years now, and it has completely transformed and improved the quality of my sleep.”
Andrew Huberman · huberman-lab · Essentials: Understand & Improve Memory “Keep your bedroom cool, quiet and dark. Around 65 degrees Fahrenheit is ideal.”
Matthew Walker · matt-walker-podcast · #121 - A Practical Guide To Insomnia -
Dark chocolate with at least 70% cocoa solids delivers cocoa flavanols, which improve vascular function, blood flow, and (per the COSMOS trial) cognition in people with low dietary antioxidant intake. The bitter intensity makes it self-limiting in a way milk chocolate isn't, so it's a more satisfying small treat. Skip the milk chocolate and anything with added sugar fillers. Look for simple ingredient lists and at least 70% cacao.
Our pick
Alter Eco Classic Blackout 85% Pure Dark CocoaFair-trade, organic, non-GMO 85% cocoa dark chocolate with only 4g sugar per serving. The cleanest-label bar that hits the cocoa flavanol threshold cited in cardiovascular research.
Expert citations
“The cocoa flavanols were beneficial in those who had a low quality diet”
Dr. Tommy Wood & Dr. Josh Turknett · better-brain-fitness · #78: What's More Important For The Brain “Dark chocolate. So chocolate's got at least 70% solids we know can be really good for our health. We know that it's packed full of these magic chemicals called polyphenols.”
Tim Spector · zoe-science-nutrition · 7 snacks for a longer & healthier life -
For light sleepers and anyone exposed to intermittent loud sound, traffic, aircraft, snoring partners, well-fitted earplugs protect sleep architecture more reliably than white noise machines. Walker calls earplug + eye mask combinations among the most evidence-backed sleep aids in the literature. Foam earplugs are cheapest; silicone or reusable wax-based plugs are more comfortable for nightly use. Note: not ideal if you need to hear smoke alarms or children.
Our pick
Loop Experience 2 Ear PlugsReusable silicone earplugs with 17 dB noise reduction, comfortable for all-night wear.
Expert citations
“For loud intermittent noise (traffic, aircraft), well fitted earplugs protect sleep architecture better than pink noise machines.”
Matthew Walker · matt-walker-podcast · #136 - Sleep & Sound “Having a consistent bedtime I think considered to be kind of, probably the cornerstone of, of good sleep”
Dr. Tommy Wood & Dr. Josh Turknett · better-brain-fitness · #77: Why Does Sleep Quality Decline as We Age -
For active people, sauna users, and anyone in hot climates, adequate sodium and potassium replacement matters more than 'just drink water.' Sugar-free electrolyte mixes with meaningful sodium (~1,000 mg) help with morning hydration, exercise performance, and post-sauna recovery. The conventional wisdom of low-sodium has been overstated for healthy active people. Look for products without added sugar and with a meaningful sodium dose (most sports drinks underdose).
Our pick
LMNT Recharge Electrolyte Variety Pack30 stick packs. 1000 mg sodium, 200 mg potassium, 60 mg magnesium per serving. Zero sugar, no maltodextrin. The electrolyte powder named by name on more wellness podcasts than any other.
Expert citations
“I dissolve one packet of element in about 16-32 ounces of water when I first wake up in the morning”
Andrew Huberman · huberman-lab · Essentials: Control Sugar Cravings “Electrolytes and with some creatine monohydrate”
Rhonda Patrick · foundmyfitness · #110 How To Build Lasting Happiness -
Stanford's Christopher Gardner trial showed that two servings per day of fermented foods over 10-12 weeks increased gut microbiome diversity and reduced inflammation markers, outperforming a high-fiber diet on this measure. Yogurt specifically has the strongest cohort evidence for reducing type 2 diabetes risk. The key is to pick products with live cultures and minimal added sugar (plain Greek yogurt, plain kefir, refrigerated sauerkraut/kimchi). The shelf-stable versions are pasteurized and don't count.
Expert citations
“By increasing the fermented food in your diet, you can actually increase the diversity within your gut microbiome and simultaneously reduce the measures of inflammation.”
Tim Spector · zoe-science-nutrition · 4 foods that heal your gut “In the analysis we did, it was from half a serving a day more over a four year period that was associated with a statistically significant lower risk of type 2 diabetes”
Danny Lennon · sigma-nutrition · #575: How Does Dairy Impact Cardiometabolic Health -
Plain Greek yogurt hits an unusual sweet spot: it's a fermented food (live cultures, microbiome benefits), high in protein (~20g per serving), and the only dairy product consistently linked to lower type 2 diabetes risk in cohort studies. A pre-bed serving also provides slow-release casein protein that supports overnight muscle protein synthesis. Skip the fruit-on-the-bottom and flavored versions, those are dessert. Add your own berries and nuts.
Expert citations
“From half a serving a day more over a four year period that was associated with a statistically significant lower risk of type 2 diabetes”
Danny Lennon · sigma-nutrition · #575: How Does Dairy “Consuming about 30 grams of protein before bed every night while resistance training appears to increase muscle mass and muscle strength.”
Rhonda Patrick · foundmyfitness · #097 The Science of Protein -
Indoor air carries airborne microplastics, particulate pollution, and pollen that are linked to inflammation, dementia risk, and even higher blood pressure. A HEPA filter captures particles down to 0.3 microns, including most microplastic fibers and PM2.5 pollution. A randomized trial of in-home filtration actually lowered participants' blood pressure. Run it continuously in your bedroom and main living space. Look for a true HEPA filter (not 'HEPA-type') sized appropriately for the room's square footage.
Our pick
Coway Airmega AP-1512HH True HEPA PurifierTrue HEPA filtration with air quality monitoring, auto mode, and filter indicator. The Wirecutter overall pick, covers up to 360 sq ft, 4.6 stars across 28K reviews.
Expert citations
“There was actually a very nice study recently that showed that randomizing people to in home air filters reduced blood pressure because you're removing some of those contaminants from the air.”
Dr. Tommy Wood & Dr. Josh Turknett · better-brain-fitness · #88: Are Microplastics Causing Dementia? “Using a HEPA filter... in our homes can be highly efficient at trapping airborne microplastic particles.”
Rhonda Patrick · foundmyfitness · #095 What Microplastics Are Doing to Your Brain -
The ACHIEVE randomized trial showed hearing aids reduced dementia risk by ~50% in adults with hearing loss and additional risk factors. Hearing loss accelerates cognitive decline, presumably through reduced sensory input and social withdrawal, restoring hearing reverses much of that risk. Modern over-the-counter hearing aids are now FDA-approved for mild-to-moderate hearing loss without an audiologist appointment. If hearing loss is present, this is one of the highest-leverage healthspan interventions available.
Our pick
Lexie B2 Plus OTC Hearing Aids (Powered by Bose)Self-fitting OTC hearing aids built on Bose audio technology. Rechargeable with wireless charging case, app-controlled, FSA/HSA eligible. The best Amazon-available alternative to $3K+ prescription pairs.
Expert citations
“The use of hearing aids was associated with a reduction... of about 60% risk”
Dr. Tommy Wood & Dr. Josh Turknett · better-brain-fitness · #89: How to Neutralize the Impact of Hearing Loss “Lifestyle, social engagement, hearing aids”
Eric Topol · ground-truths · various -
Formula-based TDEE estimates can be off by 200-500 calories, enough to derail a small surplus or deficit. A quality tracking app like MacroFactor adjusts your calorie target based on actual weight trends, removing guesswork from bulking or cutting and helping you hit protein and fiber targets. Most useful for an initial period (1-3 months) to build food awareness, or whenever body composition is a focus. Not recommended for those with disordered eating history.
Expert citations
“We've been using macro factor in a few of our studies to at least assess the dietary intake and habits”
Greg Nuckols et al. · stronger-by-science · Is Bulking Necessary “Almost all clients who start with me who want help with their nutrition, I will get them to do some form of a food diary, typically using an app like Chronometer or My Fitness Pal”
Danny Lennon · sigma-nutrition · #606: Practical Nutrition -
Roughly 45% of Americans don't hit the RDA for magnesium, which is required for over 3,000 enzymatic reactions, vitamin D activation, sleep, and stress regulation. The glycinate (or bisglycinate) form is gentle on the gut, doesn't cause the laxative effect of citrate or oxide, and the glycine itself promotes calming. Taken ~1-2 hours before bed, it modestly improves sleep onset and quality. Active people, sauna users, and athletes need 20% more than RDA. Look for chelated forms (glycinate, malate, taurate), avoid magnesium oxide.
Our pick
Pure Encapsulations Magnesium Glycinate90 capsules, hypoallergenic, gluten-free, non-GMO. Amazon's Choice with 100K+ buyers monthly. The glycinate form is the most absorbable for sleep and stress support.
Expert citations
“There are not many products I have found that offer that. One of them is magnesium by Moon Juice. The other one I sometimes take at night is magnesium glycinate by Pure Encapsulations.”
Rhonda Patrick · foundmyfitness · #087 The Science of Magnesium “I do magnesium glycinate. I should look into the bisglycinate because I definitely would like another molecule of glycine I like for my sleep.”
Andrew Huberman · huberman-lab · The Best Vitality & Health Protocols -
Just 5-13 minutes of daily meditation for 30+ days produces measurable reductions in anxiety, depression, and stress, and shows up in inflammation markers (IL-6) and brain connectivity. The friction with home practice is usually consistency and form, guided apps remove both barriers and let you experiment with different traditions. Huberman uses Waking Up; the consistency matters more than which app. Look for one with short guided sessions (5-20 min) and a structured 30-day starter program.
Expert citations
“I started using the Waking up app for my meditations because I find it to be a terrific resource”
Andrew Huberman · huberman-lab · Science-Based Meditation Tools “Stress management techniques (meditation, mindfulness, HRV biofeedback)”
Matthew Walker · matt-walker-podcast · #114 - How to Boost your HRV -
The COSMOS trial gave older adults a daily multivitamin for one year and saw measurable cognitive benefits, globally reducing brain aging by ~2 years and episodic memory aging by nearly 5 years. It's a low-cost insurance policy especially valuable when diet quality is variable. Not a replacement for real food, but a reasonable hedge against nutrient gaps. Look for a third-party tested basic multi without megadoses, Centrum Silver was the formulation actually used in the trials.
Our pick
Thorne Basic Nutrients 2/DayThird-party certified comprehensive multivitamin in 60 capsules. The cleaner-label alternative to Centrum Silver (the COSMOS-Mind trial formulation), with bioavailable forms of every micronutrient, no fillers.
Expert citations
“The multivitamin significantly improved cognitive function essentially across the board.”
Dr. Tommy Wood & Dr. Josh Turknett · better-brain-fitness · #78: What's More Important For The Brain “After a year of taking this multivitamin, it globally reduced brain aging by about 2.1 years”
Andrew Huberman · huberman-lab · The Best Vitality & Health Protocols -
A daily handful of mixed nuts is one of the highest-leverage food swaps in the literature, Sarah Berry's almond trial showed replacing typical snacks with nuts cut cardiovascular disease risk by ~30%. Nuts deliver fiber, plant protein, healthy fats, polyphenols, magnesium, and vitamin E in one package, and they don't drive weight gain because the cellular matrix means roughly 30% of calories pass through undigested. Variety matters: walnuts for omega-3s, almonds for vitamin E, Brazil nuts for selenium. Choose raw or dry-roasted, unsalted; avoid the oil-roasted and candied versions.
Our pick
Planters Deluxe Mixed Nuts, Lightly SaltedCashews, almonds, Brazil nuts, pistachios, and pecans in a 15.25 oz canister. Amazon's Choice with 17K+ reviews, the daily-handful pantry staple longevity researchers eat themselves.
Expert citations
“Those people who were consuming almond nuts instead of the typical UK US snacks had improvements in blood cholesterol, in blood vessel function, in so many different health parameters that it actually equated to a 30% reduction in cardiovascular disease risk”
Tim Spector · zoe-science-nutrition · 7 snacks for a longer & healthier life “Plant based foods, you know, things fruits and vegetables, you know, nuts, legumes”
Eric Topol · ground-truths · Katie Couric and Eric Topol -
Photobiomodulation at red (~660 nm) and near-infrared (~810 nm) wavelengths has reasonable mechanistic support, it boosts mitochondrial ATP production via cytochrome C oxidase, and the strongest clinical evidence sits in skin healing, muscle recovery, and visual function. The standard home protocol is 10-20 minute sessions, 3-5 times per week, at the manufacturer's recommended distance. Evidence for systemic brain benefit is preliminary but the risk profile is low. Look for panels with both red and near-IR wavelengths and verified irradiance specs.
Expert citations
“I use the JOOVV whole body panel about three to four times a week, usually for about 10 to 20 minutes per session.”
Andrew Huberman · huberman-lab · Science-Based Meditation Tools “I was, what I was going to try was like 810 nanometers. Like, I feel like it was maybe 15 to 20 minutes a day, three to five times a week”
Dr. Tommy Wood & Dr. Josh Turknett · better-brain-fitness · #79: Does Red Light Therapy Boost Brain Health? -
Light is the most powerful suppressor of melatonin and one of the easiest sleep variables to control. A quality contoured sleep mask blocks residual light, streetlights, alarm clock LEDs, partner reading, and the evidence base for masks (often combined with earplugs) is among the most consistent in sleep medicine, including in hospital and travel settings. Look for a contoured design that doesn't press on the eyelids, with an adjustable strap.
Expert citations
“The combination of earplugs and an eye mask has some of the most consistent evidence in the entire sleep aid literature for improving sleep”
Matthew Walker · matt-walker-podcast · #136 - Sleep & Sound “Avoid blue light at night for sleep optimization”
Rhonda Patrick · foundmyfitness · #110 How To Build Lasting Happiness -
For people who want feedback on sleep regularity, duration, and stage distribution, the Oura ring has become the most-recommended tracker among sleep researchers. Topol compared it against an Apple Watch and a mattress sensor over years and found the ring correlated best with how he actually felt. The trade-off is orthosomnia, anxiety about scores can itself worsen sleep, so use it diagnostically to identify patterns, not as a daily report card.
Our pick
Oura Ring 4 (Silver)Sleep, HRV, body temperature, and activity tracking on your finger. Eight-day battery, no daily charging, titanium build. The wearable Andrew Huberman, Peter Attia, and most credentialed podcasters wear themselves.
Expert citations
“I've been comparing for now, a couple of years, a ring versus a watch, an Apple watch, and a mattress sensor. And the ring is the only one that seems to correlate with how I feel.”
Eric Topol · ground-truths · A Master Class on Sleep “Various tracking discussions”
Andrew Huberman · huberman-lab · various -
The ACTIVE trial and follow-up McGill PET study showed that adaptive speed-of-processing training (BrainHQ's Double Decision and similar programs) produces real biological changes, increased cholinergic signaling, and is associated with reduced dementia incidence and improved driving performance years later. It's not a substitute for real-world skill learning, but it's a legitimate add-on with the strongest evidence in the brain-training category. The typical protocol is ~30 min/day for 10 weeks, then periodic refreshers. Skip the casual brain-game apps without adaptive difficulty.
Expert citations
“If you want to add something to your arsenal, you know, I think the right kind of brain training platform could certainly play a role there.”
Dr. Tommy Wood & Dr. Josh Turknett · better-brain-fitness · Does Computerized Brain Training Help? “Cognitive performance discussions”
Andrew Huberman · huberman-lab · various -
Non-stick cookware coated with PFAS/Teflon sheds forever chemicals linked to hormone disruption, fertility issues, and gut microbiome harm, 80% of nonstick pans still contain PFAS. Stainless steel, cast iron, and pure titanium pans cook nearly as well without the chemical exposure. The transition has minimal performance trade-off once you adjust technique (preheat properly, use enough fat). Look for solid stainless steel, ceramic-coated, or genuine titanium, and skip anything labeled 'non-stick' without specifics on coating chemistry.
Our pick
All-Clad D3 Stainless Steel 10-inch Frying PanTri-ply stainless steel, made in the USA, oven-safe, induction-compatible. The lifetime pan with no plastic, no nonstick coatings, no chemical leaching, built to outlast you.
Expert citations
“PFAS or forever chemicals are still found in 80% of non stick pans... these PFAS or forever chemicals like Teflon have been linked to major health issues such as hormone disruption, gut microbiome disruption, fertility issues”
Andrew Huberman · huberman-lab · The Best Vitality & Health Protocols “Avoid 'BPA-free' as replacement (often BPS); choose glass over cans”
Rhonda Patrick · foundmyfitness · #095 What Microplastics -
Plastic water bottles shed microplastics into your water, especially when warm or sun-exposed, and a single bottle of bottled water has been shown to contain hundreds of thousands of plastic particles. Switching to stainless steel or glass for daily hydration eliminates this exposure for essentially free over the lifespan of the bottle. Tim Spector tested high on microplastics and made this swap deliberately. Look for an insulated stainless steel bottle without plastic linings or BPA-containing coatings.
Our pick
YETI Rambler 26 oz Bottle with Chug CapVacuum-insulated stainless steel, 4.8 stars across 21K+ reviews. Amazon's Overall Pick for daily-carry bottles, no plastic, no leaching, holds cold for hours.
Expert citations
“It made me always be more determined to use my Zoe metal water bottle rather than a plastic one”
Tim Spector · zoe-science-nutrition · Professor Tim Spector: I was wrong about Vitamin D “Bringing reusable ceramic/glass mugs to coffee shops, never microwaving in plastic”
Rhonda Patrick · foundmyfitness · #095 What Microplastics -
Sulforaphane is one of the strongest known dietary activators of the NRF2 detoxification pathway, supporting glutathione production and accelerating excretion of environmental toxins like BPA and benzene by up to 60%. Broccoli sprouts contain up to 100x more sulforaphane than mature broccoli; the supplement Avmacol provides a stable, standardized precursor (glucoraphanin) that the gut converts to sulforaphane. Either eat fresh broccoli sprouts regularly or use a stabilized supplement.
Our pick
Avmacol Extra Strength Sulforaphane75 tablets from Nutramax Laboratories, the #1 researched sulforaphane-producing brand. The specific Avmacol formulation Rhonda Patrick names by brand, with glucoraphanin plus active myrosinase.
Expert citations
“Studies show that sulforaphane can increase the excretion of toxins like benzene and acrolein... by up to 60%.”
Rhonda Patrick · foundmyfitness · #095 What Microplastics “I take something called Avmacol... It's probably the best naturally occurring dietary activator of a stress response pathway”
Andrew Huberman · huberman-lab · The Best Vitality & Health Protocols -
Vitamin D functions as a steroid hormone influencing roughly 5% of the genome, and deficiency is widespread, especially in northern latitudes and winter months. The bulk of expert recommendations cluster at 2,000-5,000 IU per day for adults, with personal experimentation guided by a blood test (target the upper half of normal range). Pair with magnesium (which is required to activate vitamin D) and K2 for bone-directed calcium handling. Look for D3 (cholecalciferol, not D2) in oil-based softgels for better absorption.
Our pick
Sports Research Vitamin D3 + K25,000 IU D3 with 100 mcg K2 in coconut MCT oil, vegan softgels.
Expert citations
“It is steroid hormone... regulating all kinds of genes. Like 5% of the protein encoding human gene”
Rhonda Patrick · foundmyfitness · #076 Building Muscle with Resistance Exercise “I take vitamin D. D3. Yeah, I take a lot. I take five to 8,000 IUs per day and I get sunlight.”
Andrew Huberman · huberman-lab · The Best Vitality & Health Protocols -
Whey is the highest-quality, fastest-digesting protein source and is rich in leucine (50-75% more than other proteins), the primary trigger for muscle protein synthesis. A 20-30g serving reliably hits the leucine threshold needed to maximize muscle building, especially helpful for older adults dealing with anabolic resistance and people who struggle to hit ~1.6 g/kg/day from whole food alone. Look for grass-fed, third-party tested whey isolate or concentrate with minimal additives. Skip the proprietary blends.
Our pick
Transparent Labs Grass-Fed Whey Isolate100% whey isolate from grass-fed cows, 28 g protein per scoop, milk chocolate.
Expert citations
“The leucine content in whey is 50 to 75% higher than other protein sources... Whey protein is more rapidly digested and stimulates muscle protein synthesis more effectively at rest and after exercise.”
Rhonda Patrick · foundmyfitness · #097 The Science of Protein “Whole foods generally preferred over isolates”
Glenn McConnell · inside-exercise · #73 - Protein and muscle adaptations -
Swapping refined grains for whole grains is one of the lowest-friction, highest-leverage dietary changes, it boosts fiber, feeds butyrate-producing gut bacteria, and is associated with reduced cardiovascular disease, type 2 diabetes, and colorectal cancer in observational data. Oats and barley contain beta-glucan, which has the strongest LDL-lowering evidence among soluble fibers. No special product needed, just rolled oats, barley pearls, and 100% whole-grain breads/pastas.
Our pick
Bob's Red Mill Organic Old Fashioned Rolled OatsUSDA Organic, non-GMO, whole grain, kosher, 32 oz resealable bag. The pantry-staple oatmeal that comes up across longevity, gut-health, and athletic-performance podcasts.
Expert citations
“A very simple dietary advice would be to replace any refined grain food by whole grain”
Danny Lennon · sigma-nutrition · #575: How Does Dairy “What you feed your bacteria matters. Whether you eat enough fiber, actual fiber from whole foods like vegetables, legumes and whole grains”
Matthew Walker · matt-walker-podcast · #123 - Sleep & the Microbiome -
Yerba mate and matcha provide caffeine alongside polyphenols and amino acids (L-theanine in matcha) that smooth out the stimulation curve, less jitter than coffee, more sustained focus. Tea consumption is associated with reduced cardiovascular and cancer risk in cohort data, with matcha particularly notable because you consume the whole pulverized leaf including its fiber. A solid alternative or addition to coffee, especially for those who get anxious from black coffee.
Our pick
Naoki Matcha Superior Ceremonial BlendAuthentic first-harvest Japanese ceremonial-grade matcha from Uji, Kyoto, the historic matcha region. 40g tin, Amazon's Choice, the Amazon-available alternative to specialty-shop Ippodo.
Expert citations
“Yerba mate is my preferred caffeine source. It provides a smooth energy lift without giving you the jitters.”
Andrew Huberman · huberman-lab · The Best Vitality & Health Protocols “If you want the full strength of cancer fighting, health defense activating ability, go for matcha.”
Tim Spector · zoe-science-nutrition · The 5 best foods to fight cancer
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