My Longevity Toolkit: Everything I Use at 71
Everything below is something I actually use at 71 — the supplements I take every day and the gear I use alongside them. Nothing goes on this list until I have used it myself, and every item is on my supplement stack with the dose and my honest read on the evidence.
Omega-3s from algae rather than fish. Same EPA and DHA, no fish burps.
With the mother. I switched from drinking it after a dentist warned me about tooth enamel.
Astaxanthin, the pigment that makes salmon pink. One of the more potent antioxidants you can buy.
I drink four cups of coffee every morning, each with one thing in it. Cup #1 gets the cocoa. Undutched, tested for heavy metals, over 400 mg flavanols a serving.
Stabilised sulforaphane. Broccoli does not deliver much of it; this does.
Freshwater algae. I treat it as a green food, not a targeted intervention.
A trace mineral for blood sugar handling. Low-conviction hold, and I say why.
Omega-3s plus natural vitamins A and D. Old-fashioned and cheap.
Goes in the daily shake. Skin, joints, and an easy way to get more protein.
Part of my mineral shot. Essential if you take high-dose zinc like I do.
Cup #3 of my four, with a pinch of salt. The best-evidenced supplement I take — hundreds of human trials.
Aged garlic extract, for blood pressure and cholesterol. Small effects that replicate.
Anti-inflammatory, cheap, well tolerated. The newest thing on my list.
Taken at night. Involved in sleep onset and a building block of glutathione.
Part of the mineral shot. The thyroid cannot work without it.
From tea leaves. Calm without sedation, and no grogginess the next morning.
A mushroom taken for cognition. A bet, not a conclusion.
The body’s main internal antioxidant, in a form that survives digestion.
Better absorption, and easier on the stomach at higher doses.
The form that does not send you running to the bathroom.
Cup #4 of my four. Medium-chain fats that convert to ketones quickly.
Nitric oxide production falls sharply with age. This is my main fix.
One of the few things here with genuinely strong human evidence.
Protein needs go up with age, not down. Most people over 70 fall short.
Cup #2 of my four. Flavorless ketone powder that raises blood ketones without fasting or cutting carbs.
Thyroid and antioxidant support. The gap between too little and too much is narrow.
Part of the mineral shot. Connective tissue, hair and nails.
Blue-green algae in the shake. Protein, minerals and carotenoids.
Declines steeply with age. The 2023 Science paper is why everyone started taking it.
Urolithin A, to clear out damaged mitochondria. Better human data than most.
Curcumin for inflammation. Formulation matters more than dose.
Molecular hydrogen. Firmly speculative and I will say so.
The first thing I drink every morning. Red grape cell powder for blood flow.
An antioxidant, and the one I am least certain about.
Goji-based antioxidant juice. I like it, and I am not claiming more than that.
Immune and hormonal support. Above the usual limit, which is why copper is here too.
One piece of borosilicate glass. No plastic touches the water.
Double-layer mesh, fits the Chemex. No paper to buy.
Keeps the heat in between cups.
Holds the pot at temperature without cooking the coffee.
Remineralised coffee, tested for mould and toxins. This is what goes through the Chemex every morning. Code GARYL for 10% off.
Seven detachable day tubes. Pull one off and put it in your pocket.
The one Kathy uses. Two colours so neither of us grabs the wrong box.
Blackout mask. I sleep in complete darkness.
Grip strength predicts mortality better than blood pressure does.
I hold dumbbells on it. Whole-body loading without impact.
Lower harmful noise while you still hear conversation. Better bought direct.
Blocking junk light in the evening. 10% off through my link.
I sleep grounded. Code Leland10 for 10% off direct.
Jaw training to tighten the jaw and neckline. 20% off direct.
Body composition, not just weight. 20% off direct.
I wear it 24/7 for sleep, recovery and HRV. Better bought direct.
The buttons above are affiliate links — most go to Amazon, a few go direct to the brand. If you buy through one I earn a small commission at no extra cost to you. I bought every one of these with my own money before there was any commission involved. Some products — Vinia, Blueprint cocoa, Qitone, Telo-Vital — are cheaper bought direct with my codes on the discount codes page.