Longevipedia

Interventions

Atomic actions you can test — with measurement readiness, safety notes, and evidence grading.
Atomic actions you can test — with measurement readiness, safety notes, and evidence grading.
PAGE CONTENTS
Browse by Modality
How to Compare Interventions (Facets)
Evidence Summary (Human Outcomes)
References

Intervention definition

An intervention is a single change you can describe in one sentence (dose/parameters + timing), and evaluate with a metric.

Browse by Modality

Supplements & Compounds

Single agents and cautious stacks (interactions matter).

Devices & Modalities

Heat/cold, light, neuromodulation, and environmental tech.

Behavioral Micro-Interventions

Small, repeatable behaviors with outsized impact.

Environmental Hacks

Light, temperature, noise, and air quality inputs.

How to Compare Interventions (Facets)

We try to make every intervention filterable (or at least scannable) by:

  • Evidence level (human outcomes > mechanistic > anecdote)
  • Effect domain (sleep latency, VO₂max, LDL-C, HbA1c, HRV, etc.)
  • Risk level (low / moderate / high) + common adverse effects
  • Cost (one-time + recurring) and time burden
  • Complexity (beginner → advanced) and required equipment
  • Time-to-effect (acute / weeks / months)
  • Population constraints (pregnancy, anticoagulants, CKD, etc.)
  • Measurement readiness (what you should track to know it’s working)

Evidence Summary (Human Outcomes)

This table summarizes high-level evidence for popular biohacking interventions. Note that "Effect Size" refers to statistical findings in meta-analyses, not necessarily individual experience.

Intervention Outcome Human Evidence Effect Size Quality of Evidence Reference
Creatine Monohydrate Memory & Cognition Meta-analysis (RCTs) Moderate improvement (especially in older adults) Moderate (GRADE) [1]
Sauna Bathing Cardiovascular Mortality Prospective Cohort Studies 40-60% risk reduction (dose-dependent, 4-7x/week) Low (Observational) [2]
Intermittent Fasting Weight Loss Meta-analyses (RCTs) Comparable to continuous calorie restriction (not superior) Moderate [3]
Cold Water Immersion Mood & Recovery Systematic Reviews Mixed/Inconsistent for mood; Moderate for recovery Very Low (Heterogeneity) [4]
Blue Light Blocking Sleep Quality Cochrane Review (RCTs) Inconclusive / No significant benefit vs clear lenses Low [5]
Resveratrol Longevity / Lifespan Observational Studies Insufficient human data / No association with mortality Very Low [6]

Authoring standard: Biohacking Content Model

References

  1. Prokopidis K, et al. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2023;81(4):416-427. PubMed ↩︎

  2. Laukkanen T, et al. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Intern Med. 2015;175(4):542-548. JAMA ↩︎

  3. Gu L, et al. Effects of intermittent fasting in human compared to a non-intervention diet and caloric restriction: A meta-analysis of randomized controlled trials. Front Nutr. 2022;9:871682. Frontiers ↩︎

  4. Kelly JS, Bird E. Improved mood following a single immersion in cold water. Lifestyle Med. 2022;3:e53. Wiley ↩︎

  5. Singh S, et al. Blue-light filtering spectacle lenses for visual performance, sleep, and macular health in adults. Cochrane Database Syst Rev. 2023;8(8):CD013244. Cochrane ↩︎

  6. Semba RD, et al. Resveratrol levels and all-cause mortality in older community-dwelling adults. JAMA Intern Med. 2014;174(7):1077-1084. JAMA ↩︎

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