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There comes a point in every man’s life where health is no longer about chasing muscle mass or breaking personal records. It’s about extending the lease on life with grace, strength, and stamina. And if there’s one number that silently predicts how long and how well you’ll live, it’s not your bench press max —…
The pursuit of longevity has become the modern man’s most stylish obsession. Not just living longer, but living sharper, healthier, and stronger for the decades ahead. From ice baths to biohacking stacks of supplements with names that sound like they belong in a lab notebook rather than a kitchen cabinet, men today have embraced a…
Spermidine has emerged as one of the most intriguing compounds in the field of human longevity research. While once obscure outside of biochemical circles, it is now gaining traction among health-conscious individuals, biohackers, and longevity scientists. For men who are focused on extending healthspan—not just lifespan—spermidine offers a unique set of benefits grounded in both mechanistic science and human epidemiology. This article will explore what spermidine is, why it matters for longevity, its potential benefits, the optimal dosage based on current research, safety considerations, and guidance on how to integrate it into a longevity-focused lifestyle.
“There’s something undeniably magnetic about the Explorer II—not because it shouts, but because it whispers: ‘I know things.’ It doesn’t brag about its origins in the dark, but it earns its street cred by being indispensable to those who dare tread where the sun never shines or never sets. Rolex created a watch for spelunking and ended up designing a legend.”
NMN (nicotinamide mononucleotide) has quickly become one of the most talked-about molecules in the longevity world. It’s a direct precursor to NAD+, a coenzyme essential for metabolism, DNA repair, circadian regulation, and stress responses. As NAD+ levels decline with age, NMN is being explored as a way to restore them ([1], [2]).
What the Science Says
Animal research first ignited excitement: in older mice, NMN restored muscle blood flow, improved mitochondrial efficiency, increased capillary density, and doubled running distance ([3], [4]).
Human trials are more modest but promising. NMN appears safe up to at least 1 000 mg/day ([5]), increases NAD+ in blood, and shows functional benefits:
Metabolism: In prediabetic women, 250 mg/day improved muscular insulin sensitivity ([6]).
Endurance: A 60-day trial in healthy adults found dose-dependent gains in walking capacity and self-reported health (300–900 mg/day) ([7]).
Athletic performance: Amateur runners taking 600–1 200 mg/day for six weeks saw significant aerobic capacity gains, suggesting a VO₂ max boost ([8]).
Absorption: Liposomal NMN may raise NAD+ more efficiently than standard powder ([9]).
Beyond trials, The Daily Beast reported anecdotal benefits — faster recovery, clearer thinking, younger-looking skin — after 90 days at 900 mg/day ([10]).
NMN vs NR
NMN and NR (nicotinamide riboside) both boost NAD+, but NR must first convert to NMN inside the body ([11]). NMN enters directly via Slc12a8 transporters ([12]).
NMN strengths: Cardiovascular and muscle endurance benefits, potential VO₂ max improvements ([3], [8], [13])
NR strengths: Stronger evidence for mitochondrial optimization in liver and brown fat ([13])
Athlete takeaway: NMN seems more relevant for endurance and oxygen delivery; NR may suit those focused on metabolic health ([14], [15])
NMN for VO₂ Max and HRV
VO₂ max — the maximum oxygen your body can use during exercise — is a key predictor of healthspan ([19]). By boosting NAD+, NMN may enhance mitochondrial energy output and oxygen utilization. This aligns with performance gains seen in the 2021 runner trial ([8]).
HRV (heart rate variability) data is lacking from clinical NMN studies, but experts suggest NAD+ elevation could improve HRV indirectly by reducing cardiac oxidative stress and enhancing endothelial health ([20]).
Why Some Experts Are Cautious
Human studies remain small and short; no proof yet that NMN extends human lifespan ([6], [16])
Theoretical concerns exist about NMN activating SARM1, a nerve-degenerating protein ([17])
Regulatory uncertainty: NMN was briefly removed from the U.S. supplement market in 2022 before enforcement was paused ([18])
Supplement quality varies widely; not all products contain claimed doses ([16])
Quick Pros & Cons
Potential Benefits
• Consistently raises NAD+ in humans
• Improves insulin sensitivity, aerobic endurance, and walking capacity
• May increase VO₂ max and potentially HRV
• Safe in short-term trials
• Strong anti-aging effects in animal studies
Limitations
• Long-term effects unknown
• Limited sample sizes and durations in human trials
• Potential neurodegeneration risk theoretical but untested
• Regulatory and quality-control issues in supplement market
The Bottom Line
NMN delivers on raising NAD+ and appears to have tangible performance and metabolic benefits. It could be particularly valuable for athletes aiming to enhance VO₂ max, recovery, and endurance, or for health enthusiasts targeting cellular vitality.
For early adopters, 600–900 mg/day under medical guidance is a reasonable starting point, especially when paired with exercise and healthy lifestyle habits. For the cautious, waiting for larger and longer human studies makes sense. Either way, NMN is shaping the future of the longevity and performance conversation — and it’s not going away anytime soon.
Hydrogen water is just regular H₂O infused with extra molecular hydrogen (H₂)—a tiny, neutral gas molecule that slips into your cells and selectively disarms the nastiest free radicals, leaving the good ones alone.
What the Science Says (Quick Facts):
Metabolism & Lipids: Small randomized trials show modest drops in total cholesterol, LDL, and triglycerides (MDPI review).
Recovery: Athletes in several studies saw improved antioxidant capacity and less post-workout fatigue (Frontiers in Nutrition).
Brain Health: Early research hints at benefits in neurodegenerative disease—but results are still mixed (Frontiers in Neuroscience).
Safety: Very high. H₂ is inert at these doses—used safely in deep-sea diving gas mixes for decades.
Paul Saladino’s Take:
In his Paul Saladino MD Podcast Episode 263, he dives into the latest human trial showing 6-month improvements in glucose, inflammation, and body composition—without lifestyle changes (link). He calls it “a legit biohack hiding in plain sight.”
Reality Check:
Drink it fresh—H₂ escapes fast. Aluminum cans or PEM/SPE bottles work best.
Most benefits show up at ~1 L/day or more.
Effects are small but stackable if you’re already investing in recovery, nutrition, and training.
Verdict:
If you love experimenting with safe, science-adjacent wellness tech, hydrogen water is a stylish, low-risk upgrade. If you want iron-clad clinical proof before buying in, the jury’s still out.
If there were a single number that could quietly whisper the truth about the state of your health—physical, mental, and even emotional—it would be your HRV, or heart rate variability. It doesn’t get the fanfare of VO2 max or resting heart rate. It doesn’t command the same locker-room bragging rights as a max bench press or a sub-seven-minute mile. But HRV is increasingly recognized by scientists, elite athletes, and wellness experts as one of the most powerful indicators of how your body is performing—and, more importantly, how it’s recovering.
If you told most men a decade ago that they’d one day be reaching for a bottle of fermented tea over a craft beer, they’d probably have laughed you out of the room. Yet here we are. Kombucha, the ancient probiotic drink with its tangy-sweet bite and effervescent fizz, has become as much a fixture in modern fridges as cold brew coffee or IPA. And for good reason—especially if you’re a man navigating the demands of modern life, from high-pressure careers to the relentless need to stay healthy, sharp, and strong.
Magnesium, a cornerstone of human physiology, powers over 300 enzymatic reactions—from energy metabolism to nerve transmission. Yet, not all magnesium supplements are created equal. Emerging from the lab of MIT in 2010, magnesium L‑threonate (often known by the trademark Magtein®) has captured scientific and clinical attention for its unique ability to cross the blood–brain barrier and deliver magnesium directly into neurons, with promising implications for cognition, sleep, mood, and more PMCHealth.
Access to clean water is a fundamental necessity for human health. While municipal water systems often deliver water that meets regulatory safety thresholds, the presence of residual disinfectants, minerals, and potential contaminants poses both dermatological and systemic health concerns. This article reviews the rationale and benefits of point‑of‑use filtration in both showers and potable water,…