Godfather Of Biohacking Ranks Every Longevity Hack
BulletproofPublished on August 29, 2026
Summary authored by editor@wellifi.com
TLDR Summary
Dave Asprey ranks various biohacking supplements and practices, emphasizing the importance of foundational health practices like sleep and nutrition. While some supplements like creatine and omega-3s show strong evidence, many popular products lack credible scientific support.
Key Points
- Creatine is ranked as an S Tier supplement for its cognitive and muscle health benefits.
- Blackout curtains significantly enhance sleep quality and are easy to implement.
- Blood flow restriction training provides effective muscle growth with less strain on joints.
- Many popular supplements lack substantial scientific backing, often relying on anecdotal evidence.
Ranking Biohacking Hacks: A Comprehensive Guide by Dave Asprey
Welcome to an insightful exploration of biohacking, where Dave Asprey shares his extensive experience in reversing aging and enhancing health. In this article, we will rank various supplements and practices based on their effectiveness, safety, and cost. From creatine to cold water immersion, let’s delve into the world of biohacking!
Understanding the Ranking System
Dave's ranking system categorizes hacks into five tiers:
- S Tier: Replicated human trials, real effect size, cheap, and safe.
- A Tier: Effective but may lack extensive research or trials.
- B Tier: Some evidence but not as strong or reliable.
- C Tier: Lacks compelling evidence but has personal anecdotal support.
- D Tier: Limited evidence, often based on animal studies.
- F Tier: No human trials, often based on marketing rather than science.
Top Supplements and Practices
1. Creatine (S Tier)
Creatine is one of the most effective supplements available, costing about 10 cents a scoop. It has been shown to increase lean mass in older adults, which is crucial for longevity. Additionally, it provides cognitive benefits, enhancing brain energy efficiency.
2. Magnesium Glycinate (A Tier)
This supplement helps improve sleep onset by approximately 17 minutes. It’s safe, inexpensive, and works well when taken correctly.
3. Omega-3 Fatty Acids (A Tier)
With evidence supporting its role in slowing biological aging, omega-3 fatty acids are essential for cardiovascular and overall health.
4. Modafinil (B Tier)
A prescription wakefulness drug that can enhance planning and decision-making but does not significantly affect memory or attention.
5. Apigenin (B Tier)
A calming compound found in chamomile that supports sleep quality.
6. Blood Flow Restriction Training (S Tier)
This method allows for muscle growth comparable to heavy lifting with significantly less weight, making it ideal for those with joint issues.
7. Blackout Curtains (S Tier)
Investing in blackout curtains can significantly impact sleep quality, making it a simple yet effective biohacking tool.
8. Cold Water Immersion (A Tier)
Cold exposure enhances alertness and reduces muscle soreness, but should be used judiciously to avoid blunting muscle growth post-exercise.
9. NMN and NR (D Tier)
These NAD precursors are popular in longevity discussions but lack substantial human evidence supporting their effectiveness.
10. C60 (F Tier)
This molecule has no replicated human trials and is based on questionable animal studies, landing it in the F tier.
Health-Related Compounds Categorization
Supplements Mentioned
- Creatine
- Magnesium Glycinate
- Omega-3 Fatty Acids
- Apigenin
- C60
- NMN
- NR
Categories
- Cellular Optimizers
- Vitamins & Minerals
- Essential Fatty Acids
- Adaptogens & Herbs
Key Takeaways
- Creatine is highly effective for both brain and muscle health and deserves the top ranking.
- Blackout curtains and blood flow restriction training are underrated tools for enhancing health and longevity.
- Many popular supplements lack the scientific backing that consumers might expect.
- The importance of foundational health practices—sleep, nutrition, and social connections—cannot be overstated.
Conclusion
In the realm of biohacking, not all supplements and practices are created equal. While many products promise remarkable benefits, the reality is that foundational health practices remain vital. By focusing on sleep, nutrition, movement, and relationships, one can achieve better health outcomes. Always remember to prioritize evidence-based interventions for a healthier, longer life.
