Below is a curated list of 11 longevity experiments, organized into sleep, intermittent fasting, and supplements, each backed by peer-reviewed scientific evidence. These are experiments you can run over 2–12 weeks and track with basic metrics like energy, sleep quality, and biomarkers.
Disclaimer: None of this replaces medical guidance. If you have health conditions or take medication, consult a professional before changing diet, fasting patterns, or supplements.
💤 1. Sleep: The Foundation of Longevity
Sleep is one of the most powerful, underrated levers for long-term health. Even mild disruptions in sleep patterns can affect metabolism, inflammation, and cardiovascular risk.
Experiment 1: A Fixed Sleep–Wake Schedule (4 Weeks)
Goal: Improve circadian alignment, metabolic health, and cognitive performance.
How:
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Go to bed and wake up at the same time every day.
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Add 10–15 minutes of natural light exposure each morning.
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Avoid screens 60 minutes before bedtime.
Why it works:
Irregular sleep schedules predict worse cardiometabolic health and increased mortality.
Phillips et al., Sleep, 2017
Inconsistent sleep also disrupts glucose metabolism.
Huang et al., Diabetes Care, 2020
Experiment 2: Sleep Extension for the Underslept
Goal: Reduce inflammation and improve metabolic health.
Protocol: Add 30–60 minutes to your nightly sleep if you normally get <7 hours.
Evidence:
Extending sleep reduces calorie intake and improves insulin sensitivity.
Tasali et al., JAMA Internal Medicine, 2022
Experiment 3: Evening Light Reduction
Goal: Improve melatonin timing and sleep quality.
Protocol:
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Wear blue-light-blocking glasses 2–3 hours before bed.
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Switch to warm lighting after sunset.
Evidence:
Blue-light blockers improve sleep quality and circadian alignment.
van der Lely et al., Journal of Pineal Research, 2015
⏳ 2. Intermittent Fasting: Metabolic Reset Tools
Intermittent fasting (IF) isn’t magic — but it’s one of the most repeatable ways to improve metabolic health, inflammation, and perhaps cellular repair.
Experiment 4: Time-Restricted Eating (TRE), 8–10 Hours
Goal: Improve insulin sensitivity, blood pressure, and inflammation.
Protocol: Restrict eating to an 8–10-hour window (e.g., 10:00–18:00).
Evidence:
Early TRE improves insulin sensitivity and cardiometabolic markers.
Sutton et al., Cell Metabolism, 2018
TRE also reduces glucose and weight even without calorie restriction.
Wilkinson et al., Cell Metabolism, 2020
Experiment 5: The 5:2 Diet
Goal: Improve blood pressure, lipids, and metabolic health.
Protocol: Two non-consecutive days per week at 500–600 kcal; normal eating on the other five days.
Evidence:
The 5:2 diet improves insulin resistance and lipids.
Harvie et al., British Journal of Nutrition, 2013
Comparable benefits to continuous calorie restriction.
Trepanowski et al., JAMA Internal Medicine, 2017
Experiment 6: 24–36 Hour Fast (With Supervision)
Goal: Activate autophagy, improve metabolic flexibility.
Protocol: One 24–36 hour fast per week, ideally with medical oversight.
Evidence:
Longer fasts trigger metabolic switching and pathways linked to cellular cleanup.
Anton et al., Obesity, 2018
Autophagy activation during longer fasts observed in human+animal studies.
Madeo et al., Nature Reviews Molecular Cell Biology, 2019
💊 3. Supplements With Actual Evidence
Supplements aren’t longevity magic, but a handful have solid research behind them — especially in people with deficiencies or specific goals.
Experiment 7: Vitamin D (Only if Deficient)
Goal: Support immune function, reduce inflammation, and protect cardiovascular health.
Evidence: Vitamin D deficiency is linked to higher cardiovascular mortality.
Zittermann et al., AJCN, 2012
Experiment 8: Omega-3 (EPA/DHA)
Goal: Reduce inflammation and support heart & brain health.
Protocol: 1–2 g/day combined EPA+DHA.
Evidence:
Omega-3 lowers coronary mortality.
Mozaffarian & Wu, JACC, 2011
Strong evidence for lowering triglycerides and inflammation.
Kris-Etherton et al., Circulation, 2021
Experiment 9: Creatine (For Muscle & Cognitive Health)
Goal: Preserve muscle mass & strength (key predictors of longevity).
Evidence:
Improves strength and lean mass.
Candow et al., Nutrients, 2019
Potential neuroprotective benefits.
Avgerinos et al., Neuroscience & Biobehavioral Reviews, 2018
Experiment 10: Resveratrol (Mixed but Interesting)
Goal: Possible activation of SIRT1 pathways related to aging.
Evidence:
Improves insulin sensitivity in obese adults.
Timmers et al., Cell Metabolism, 2011
(Most strong effects seen in animals; human results are more modest.)
Experiment 11: Metformin (Doctor-supervised Only)
Goal: Investigated for anti-aging effects (TAME trial).
Evidence:
Associated with lower mortality in diabetics compared to non-diabetics.
Bannister et al., Diabetes, Obesity and Metabolism, 2014
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