C1 · Longevity Research Network
Longevity Interventions — Full Database
Communion of the One · Longevity Research Network · 65+ interventions with accessibility, mechanisms, references, synergy matrix, and biomarker tracking.
Filter by accessibility:
Accessibility:A1 Free / no barrierA2 <¥500/moA3 ¥500–3000/moA4 Prescription / proA5 High cost / Experimental
Current count
60
L1 Mature
30
L2 Feasible
24
L3/L4 Frontier
6
A1/A2 Accessible
39
| Intervention ↕ | Category ↕ | Level ↕ | Mechanism | Evidence | Expected gain ↕ | Accessibility ↕ | Risk ↕ | References |
|---|---|---|---|---|---|---|---|---|
Caloric Restriction (CR) Reduce calories 15–40%; CALERIE trial confirms efficacy… | Diet & Metabolism | L1 Mature | AMPK↑mTOR↓Sirtuin↑Autophagy↑ | 8/10 | 2–5 yrs | A1 Free; behavioral commitment | Low | |
Intermittent Fasting (IF) 16:8 or 5:2 protocols; improves metabolic markers. | Diet & Metabolism | L1 Mature | Autophagy↑Insulin↓Inflammation↓ | 7/10 | 2–4 yrs | A1 Free; behavioral change | Low | |
Mediterranean Diet PREDIMED trial: 31% reduction in major cardiovascular e… | Diet & Metabolism | L1 Mature | Inflammation↓Oxidative stress↓Microbiome↑ | 9/10 | 3–7 yrs | A2 ¥300–800/mo extra food cost | Very Low | |
Optimized Protein Intake Lower animal protein in midlife → less cancer mortality… | Diet & Metabolism | L1 Mature | mTOR调节IGF-1↓ | 7/10 | 1–3 yrs | A1 Free; diet restructuring | Low | |
Aerobic Exercise 270k-cohort: aerobic activity significantly reduces all… | Exercise & Fitness | L1 Mature | Mitochondria↑BDNF↑Inflammation↓Telomeres↑ | 9/10 | 3–7 yrs | A1 Completely free | Very Low | |
Resistance Training Preserves muscle mass, prevents sarcopenia, independent… | Exercise & Fitness | L1 Mature | Muscle↑Metabolism↑Bone density↑ | 8/10 | 2–5 yrs | A2 ¥200–600/mo gym | Low | |
Zone 2 Low-Intensity Aerobic Optimal stimulus for mitochondrial density and efficien… | Exercise & Fitness | L1 Mature | Mitochondrial efficiency↑Fat oxidation↑ | 7/10 | 2–5 yrs | A1 Free / low-cost equipment | Very Low | |
VO2max Training Each 1-MET gain in VO2max reduces mortality 10–25%. | Exercise & Fitness | L1 Mature | VO2max↑Mitochondria↑ | 8/10 | 3–6 yrs | A2 ¥200–800/mo coach/equipment | Low | |
HIIT (High-Intensity Intervals) More efficient than continuous training at activating P… | Exercise & Fitness | L1 Mature | Mitochondria↑Telomeres↑Autophagy↑ | 7/10 | 2–4 yrs | A1 Completely free | Low | |
Balance / Flexibility Training Balance ability predicts 10-year survival. | Exercise & Fitness | L1 Mature | Fall preventionNeuromuscular↑ | 6/10 | 1–3 yrs | A1 Completely free | Very Low | |
Vitamin D3 Significantly reduces all-cause mortality in deficient … | Drugs & Supplements | L1 Mature | Immune modulationInflammation↓骨骼↑ | 7/10 | 1–3 yrs | A1 ¥20–50/mo | Low | |
Magnesium Supplementation ~50% of population is Mg-deficient; involved in 300+ en… | Drugs & Supplements | L1 Mature | Inflammation↓睡眠↑Metabolism↑ | 6/10 | 1–2 yrs | A1 ¥30–80/mo | Very Low | |
Omega-3 EPA/DHA High-dose EPA (REDUCE-IT): 25% reduction in CV events. | Cardio & Cerebrovascular | L1 Mature | Inflammation↓Lipids↓Endothelial↑ | 7/10 | 1–3 yrs | A2 ¥100–300/mo | Very Low | |
Low-Dose Aspirin Effective in specific populations; >70 yrs without base… | Cardio & Cerebrovascular | L1 Mature | Platelets↓Inflammation↓ | 7/10 | 1–3 yrs | A2 ¥5–20/mo, requires medical eval | Low | |
Precision BP Management Each 10 mmHg drop in SBP: 13% reduction in all-cause mo… | Cardio & Cerebrovascular | L1 Mature | Vascular damage↓Cardio-renal protection | 9/10 | 3–8 yrs | A4 Medical support; med costs vary | Low | |
Statins High-risk populations: each 1 mmol/L LDL drop reduces v… | Cardio & Cerebrovascular | L1 Mature | LDL↓Inflammation↓Endothelial protection | 8/10 | 2–5 yrs | A4 Rx ¥50–300/mo | Low | |
Sleep Duration Optimization 3M-cohort meta: 7–8h optimal; deviation significantly r… | Sleep & Recovery | L1 Mature | Repair↑Inflammation↓Metabolism↑ | 8/10 | 3–5 yrs | A1 Free; behavioral | Very Low | |
Sleep Apnea Treatment Moderate-severe OSAH: CPAP significantly reduces CV eve… | Sleep & Recovery | L1 Mature | Hypoxia↓CV protectionMetabolism↑ | 8/10 | 3–7 yrs | A4 Diagnosis + CPAP ¥3–8k once | Low | |
Circadian Rhythm Sync Clock disruption strongly correlates with cancer and me… | Sleep & Recovery | L1 Mature | Epigenetic↑Hormones↑Metabolism↑ | 7/10 | 2–4 yrs | A1 Free; light + schedule | Very Low | |
Thermoregulation Optimization Core temp drop 0.5°C triggers sleep; 18–20°C bedroom op… | Sleep & Recovery | L1 Mature | Sleep quality↑Metabolism↑ | 6/10 | 1–2 yrs | A1 Free; bedroom temp | Very Low | |
Social Connection & Support 148 studies: relationship quality is the strongest life… | Psychology & Social | L1 Mature | Cortisol↓Inflammation↓Immune↑ | 8/10 | 5–10 yrs | A1 Completely free | Very Low | |
Sense of Purpose / Ikigai Strong purpose: 15% lower all-cause mortality, 23% lowe… | Psychology & Social | L1 Mature | Cortisol↓Inflammation↓Behavior↑ | 7/10 | 3–7 yrs | A1 Completely free | Very Low | |
Mindfulness Meditation MBSR: 17% telomerase activity boost; epigenetic clock s… | Psychology & Social | L1 Mature | Cortisol↓Telomerase↑Inflammation↓ | 7/10 | 2–5 yrs | A1 Free / low-cost app ¥0–100/mo | Very Low | |
Cognitive Stimulation / Lifelong Learning Cognitive reserve is the strongest dementia protective … | Psychology & Social | L1 Mature | Neuroplasticity↑Cognitive reserve↑ | 7/10 | 2–5 yrs | A1 Free or low-cost | Very Low | |
Psychological Resilience High well-being: 18% lower all-cause mortality. | Psychology & Social | L1 Mature | Cortisol↓Immune↑Behavior↑ | 6/10 | 2–4 yrs | A1 Free; trainable | Very Low | |
Sauna / Heat Bathing 4+ sessions/week reduces fatal CV events 40%. | Physical Therapies | L1 Mature | HSP↑Cardiovascular↑Inflammation↓ | 7/10 | 2–5 yrs | A3 ¥500–2000/mo membership | Low | |
Hearing Protection / Hearing Aids Hearing aids cut cognitive decline 48% (ACHIEVE RCT). | Sensory & Neural | L1 Mature | Cognitive load↓Social↑Neural↑ | 7/10 | 2–5 yrs | A3 Hearing aid ¥3000–20000, one-time | Very Low | |
Vision Health Maintenance Cataract surgery reduces cognitive decline risk. | Sensory & Neural | L1 Mature | Mobility↑Cognition↑Social↑ | 6/10 | 1–3 yrs | A2 Regular checkups + glasses ¥200–1000/yr | Very Low | |
Sun Protection / Photoaging Sunscreen reduces melanoma 73%. | Skin Care | L1 Mature | DNA damage↓Cancer↓ | 7/10 | 1–3 yrs | A2 ¥50–200/mo sunscreen | Very Low | |
Topical Retinol / Retinoic Acid Most evidence-backed anti-aging skincare ingredient. | Skin Care | L1 Mature | Collagen↑Cell turnover↑ | 7/10 | 0–1 yr | A2 ¥100–400/mo skincare | Low | |
Spermidine Supplementation Cohort: high spermidine intake reduces CV mortality. | Diet & Metabolism | L2 Feasible | Autophagy↑抗炎↑ | 6/10 | 1–3 yrs | A2 ¥200–400/mo supplement | Low | |
Low-AGE Diet Reduces advanced glycation end-products and systemic in… | Diet & Metabolism | L2 Feasible | Inflammation↓Oxidative stress↓ | 5/10 | 1–2 yrs | A1 Free; cooking method change | Very Low | |
Glucose Management (CGM) Continuous glucose monitoring guides individualized die… | Diet & Metabolism | L2 Feasible | Insulin sensitivity↑Oxidative stress↓ | 6/10 | 2–5 yrs | A3 ¥600–1500/mo device + sensors | Low | |
Microbiome Optimization Gut diversity strongly correlates with healthspan. | Diet & Metabolism | L2 Feasible | Inflammation↓Immune modulationSCFA↑ | 5/10 | 1–3 yrs | A2 ¥100–300/mo fermented foods | Low | |
Metformin TAME trial ongoing; diabetic-cohort data exceeds expect… | Drugs & Supplements | L2 Feasible | AMPK↑mTOR↓Inflammation↓ | 7/10 | 2–4 yrs | A4 Rx ¥30–80/mo, requires prescription | Low | |
Rapamycin PEARL trial confirmed musculoskeletal protection; stron… | Drugs & Supplements | L2 Feasible | mTOR↓Autophagy↑Immune modulation | 7/10 | 3–5 yrs | A4 Rx ¥200–600/mo, supervised | Medium | |
NMN / NR (NAD+ precursors) Human trials confirm NAD+ elevation, mitochondrial impr… | Drugs & Supplements | L2 Feasible | NAD+↑Sirtuin↑DNA repair↑ | 5/10 | 1–3 yrs | A3 ¥500–1500/mo supplement | Low | |
Resveratrol Activates SIRT1; strong animal evidence, low human bioa… | Drugs & Supplements | L2 Feasible | Sirtuin↑Inflammation↓ | 4/10 | 0–2 yrs | A2 ¥100–300/mo | Low | |
Quercetin Combined with dasatinib to clear senescent cells. | Drugs & Supplements | L2 Feasible | SenolyticAntioxidant↑ | 5/10 | 1–2 yrs | A2 ¥100–200/mo | Low | |
Fisetin Aged mice +10% lifespan; strong senescent-cell clearanc… | Drugs & Supplements | L2 Feasible | Senolytic抗炎↑Sirtuin↑ | 5/10 | 1–3 yrs | A2 ¥100–300/mo | Low | |
Acarbose ITP study: male mice +22% lifespan. | Drugs & Supplements | L2 Feasible | Glucose spikes↓mTOR↓ | 6/10 | 1–3 yrs | A4 Rx ¥50–150/mo | Low | |
Berberine Natural AMPK activator; metabolic effects similar to me… | Drugs & Supplements | L2 Feasible | AMPK↑mTOR↓Microbiome↑ | 5/10 | 1–2 yrs | A2 ¥50–150/mo | Low | |
GLP-1 Receptor Agonists Semaglutide: 20% reduction in major CV events (SELECT). | Drugs & Supplements | L2 Feasible | Weight↓Inflammation↓CV protection | 6/10 | 2–5 yrs | A4 Rx ¥500–2000/mo | Low | |
Low-Dose Lithium Epidemiology shows lifespan extension at very low doses… | Drugs & Supplements | L2 Feasible | GSK-3β↓NeuroprotectionAutophagy↑ | 5/10 | 1–3 yrs | A4 Rx, neuro/psych supervision | Low | |
HRV Training HRV is an independent mortality predictor; biofeedback … | Cardio & Cerebrovascular | L2 Feasible | Autonomic↑Stress resilience↑ | 5/10 | 1–3 yrs | A2 ¥200–500 wearable | Very Low | |
Deep Sleep Enhancement Slow-wave sleep clears β-amyloid; Alzheimer protection. | Sleep & Recovery | L2 Feasible | GH↑Memory consolidation↑Glymphatic clearance↑ | 5/10 | 1–3 yrs | A2 ¥100–300 cooling/white-noise | Low | |
Hyperbaric Oxygen (HBOT) Telomere extension 20–38%; senescent cells reduced 11–3… | Physical Therapies | L2 Feasible | Telomeres↑Senescent cells↓Vasculature↑ | 5/10 | 1–3 yrs | A5 ¥800–2000/session, 60-session course ¥50–100k | Low | |
Cold Exposure / Cold Plunge Activates BAT, raises mitochondrial uncoupling, improve… | Physical Therapies | L2 Feasible | Brown fat↑Antioxidant↑Metabolism↑ | 5/10 | 0–2 yrs | A1 Completely free | Low | |
Red / Near-Infrared Light Therapy Stimulates cytochrome-c oxidase; mitochondrial ATP prod… | Physical Therapies | L2 Feasible | Mitochondria↑OXPHOS↑ | 4/10 | 0–2 yrs | A3 ¥2000–8000 device, one-time | Low | |
Senolytics Dasatinib + quercetin: first human trial. | Cellular & Genetic | L2 Feasible | SASP↓Tissue regen↑Inflammation↓ | 6/10 | 3–8 yrs | A4 Rx combination, supervised | Medium | |
Olfactory Training Olfactory loss is an early Parkinson/Alzheimer marker. | Sensory & Neural | L2 Feasible | Neurogenesis↑Cognition↑ | 4/10 | 0–1 yr | A1 Free; essential oils ¥50–100 | Very Low | |
Vestibular Training Vestibular function predicts falls and mortality. | Sensory & Neural | L2 Feasible | Balance↑Neural↑Cognition↑ | 4/10 | 1–2 yrs | A1 Free; balance exercises | Very Low | |
Skin Microbiome Management Skin barrier integrity correlates with systemic immunit… | Skin Care | L2 Feasible | Barrier↑Inflammation↓ | 4/10 | 0–1 yr | A2 ¥100–300/mo skincare | Low | |
Anti-Glycation Skin Care Skin AGE accumulation reflects systemic glycation burde… | Skin Care | L2 Feasible | AGE↓Collagen protection | 4/10 | 0–1 yr | A1 Diet adjustment, free | Very Low | |
Telomerase Activation Mice +24% lifespan; cancer-risk evaluation in progress. | Cellular & Genetic | L3 Near Future | Telomeres↑Cell lifespan↑ | 4/10 | 5–15 yrs | A5 Clinical trial only | Medium | |
Epigenetic Reprogramming Partial Yamanaka factors reverse senescence; safety bei… | Cellular & Genetic | L3 Near Future | Bioclock resetCell function restore | 4/10 | 10–20 yrs | A5 Lab research only | High | |
Blood Rejuvenation Young plasma / purified factors; human trials ongoing. | Cellular & Genetic | L3 Near Future | Systemic factors resetGDF11↑ | 4/10 | 5–15 yrs | A5 Few private clinics, very expensive | Medium | |
Gene Therapy (Longevity Pathways) Targets longevity genes such as FOXO3 / CETP. | Cellular & Genetic | L3 Near Future | IGF-1 modulationPrecision mTOR↓ | 3/10 | 10–30 yrs | A5 Experimental, no commercial channel | High | |
Stem Cell Therapy MSC phase-II RCT improved mobility in elderly. | Cellular & Genetic | L3 Near Future | Tissue repair↑Immune reset↑ | 4/10 | 5–20 yrs | A5 Some private clinics ¥50–200k/course | High | |
Whole-Body Reprogramming Full reversal of biological age; only proof-of-concept … | Cellular & Genetic | L4 Far Future | Aging reversal | 2/10 | 20–50 yrs | A5 Long-term, not available | Very High |
Accessibility tier estimated from the 2025 mainland China market; prescription drugs priced via formal channels. Expected gain is a population-study median; individual variation is substantial. L3/L4 are model-derived projections.