Cell biology & NAD⁺
What happens at the molecular level? NMN, sirtuins, mitochondria, autophagy — and which interventions actually work mechanistically.
Longevity · evidence-basedHealthspan over hype.
Biolazar gathers the current state of research on holistic health and longevity: evidence-based articles, a curated compound database, books, podcasts and my own supplement stack.
Latest posts
Gut health
Acacia Fiber: The Gentle Prebiotic for Your Gut
Acacia fiber (gum arabic) as a soluble fiber: what's really proven for the microbiome, blood sugar and weight — and why it's better tolerated than many other prebiotics.
Nils Gregersen
Supplements
Barley Grass: Nutrients, Benefits & the Honest Fact-Check
How healthy is barley grass really? Nutrient profile with table, what saponarin, fiber & minerals can do — and why the strong beta-glucan effect belongs to the grain, not the grass.
Nils Gregersen
Longevity
Blue Zones: The Secret of Longevity — and the Critique
What's really behind the Blue Zones? The lifestyle pillars of the centenarians, honestly framed — including the scientific critique of the centenarian statistics.
Nils Gregersen
Nutrition
Steven Gundry & the Lectin Myth: A Fact-Check
Do lectins in beans, tomatoes and whole grains really make you sick? Dr. Steven Gundry's Plant Paradox claims in an evidence-based check — what holds up, what's exaggerated, what's dangerous.
Nils GregersenTopic pillars
What we write about
Longevity isn't a single lever — it's a system of layers. These three areas form the core of what you'll find on Biolazar.
Movement & sleep
The two most powerful pill-free levers: Zone 2 plus strength training, plus consistent sleep. No other intervention beats this foundation.
Nutrition & fasting
Protein, micronutrients, intermittent fasting. What the literature shows on autophagy, insulin sensitivity, and mTOR — and what's just marketing.
Hallmarks of Aging
The twelve cellular drivers of aging
López-Otín et al. formulated the scientific framework in 2013 and extended it in 2023: twelve molecular and cellular mechanisms that together drive biological aging.
- 01
Genomic instability
DNA damage accumulates with age and disrupts gene function.
- 02
Telomere attrition
Chromosome ends shorten with each division — cells age.
- 03
Epigenetic alterations
Methylation patterns drift — cellular identity is lost.
- 04
Proteostasis loss
Misfolded proteins accumulate — aggregates disrupt function.
- 05
Deregulated nutrient sensing
mTOR, IGF-1 and insulin run hot — growth crowds out repair.
- 06
Mitochondrial dysfunction
Cellular power plants become inefficient, more ROS, less ATP.
- 07
Cellular senescence
Zombie cells stop dividing but secrete pro-inflammatory signals.
- 08
Stem cell exhaustion
Regenerative reserve declines — tissues heal less well.
- 09
Altered cell communication
Hormones and signalling molecules drift out of balance.
- 10
Chronic inflammation
Inflammaging — low-grade inflammation accelerates everything else.
- 11
Microbiome dysbiosis
Gut flora becomes less diverse with age — metabolism and immunity suffer.
- 12
Disabled macroautophagy
Cellular waste disposal slows — debris builds up.
Compound database
Featured compounds
Essential
Creatine Monohydrate
One of the most thoroughly studied supplements. Benefits for muscle, bone, and increasingly cognition.
Dose3–5 g/day, any time. No loading phase needed.
Essential
Magnesium Glycinate
Highly bioavailable, gentle on the stomach. Supports sleep, muscle recovery, and neural function.
Dose200–400 mg elemental magnesium in the evening.
NAD⁺ precursor
NMN (Nicotinamide Mononucleotide)
Direct NAD+ precursor. Early-phase clinical evidence shows raised blood NAD+ levels after oral dosing.
Dose250–500 mg/day, morning.
Older posts
All posts
Nutrition
Smoothies & Longevity: Elixir of Life or Sugar Trap?
Nils Gregersen
Supplements
Berberine: Blood Sugar, LDL and the Ozempic Myth
Nils Gregersen
Supplements
Spermidine: Autophagy Hype vs. the Evidence
Nils Gregersen
Supplements
Urolithin A: Mitophagy, Muscle, and the Hype
Nils Gregersen
Nutrition
Coffee & Caffeine: How Much Is Healthy — and When It Hurts
Nils Gregersen
Supplements
Creatine for Brain, Bone & Longevity — Beyond Muscle
Nils Gregersen
Supplements
Creatine: The 5 Biggest Myths — and What the Science Says
Nils Gregersen
Cardiovascular
Nattokinase: What the Enzyme Really Does — and Doesn't
Nils Gregersen
Supplements
My Longevity Supplements: The Winners in My Stack
Nils Gregersen
Nutrition
Bone Marrow & Longevity: Adiponectin, Glycine, and Cellular Renewal
Nils Gregersen
Cognition
Digital Overstimulation & the Dopamine Myth
Nils Gregersen
Cognition
Gaming & Longevity: When Playing Harms Your Health — and When It Doesn't
Nils Gregersen
Metabolism
Hidden Sugar: Why Starch Acts Like Sugar — and How to Lower Your Glycemic Load
Nils Gregersen
Methylation
MTHFR, COMT & Methylation: Gene Variants & Nutrient Gaps
Nils Gregersen
Nutrition
Nutrient Density vs. Adequacy: Why Nutrition Science Needs More Humility
Nils Gregersen
Nutrition
Nitrite, Phosphates & the Nitrate Paradox in Meat
Nils Gregersen
Longevity Protocols
Bryan Johnson's Blueprint: What the Million-Dollar Longevity Stack Actually Delivers
Nils Gregersen
Women's Health
Cycle-Based Training & Nutrition: How Women Can Work With Their Hormones
Nils Gregersen
Hair Loss
Hair Loss: What Actually Works — The Evidence-Based Ranking
Nils Gregersen
Therapies
Hyperbaric Oxygen Therapy (HBOT): Anti-Aging Hope or Expensive Hype?
Nils Gregersen
Oral Health
Oral Health & Longevity: Why Your Gums Help Decide Heart and Brain Health
Nils Gregersen
Recovery
Sauna & Longevity: Why Regular Heat Protects the Heart
Nils Gregersen
Skin
Slow Skin Aging: What Actually Works — From Sunscreen to Collagen
Nils Gregersen
Nutrition
Sugar Alternatives Compared: What Gut, Blood Sugar and the Studies Really Say
Nils Gregersen
Cancer & Metabolism
Is Cancer a Metabolic Disease? The Seyfried–Warburg Theory, Honestly Assessed
Nils Gregersen
Mindset & Behavior
The Motivation Trap: Why Systems and Habits Change You – Not Motivation
Nils Gregersen
Cardiovascular
Nitric Oxide (NO): The Molecule That Keeps Your Blood Vessels Young
Nils Gregersen
Biohacking
Biohacking, TRT & GLP-1: Where Optimization Makes Sense — and Where It Tips into Risk
Nils Gregersen
Fundamentals
Sunlight, Infrared & Mitochondria: The Underestimated Healing Power of Light
Nils Gregersen
Metabolism
Keto, Insulin Resistance and the Aging Brain: Why Ketones Are the 'Clean' Fuel
Nils Gregersen
Movement
Exercise & Longevity: The 5 Evidence-Based Pillars of a Long Life
Nils Gregersen
Sleep
Sleep Science: Chronotypes, Melatonin Myths and the Nightly Reset
Nils Gregersen
Performance & toxins
Peak Span: How Visceral Fat, BPA and Lifestyle Steal Our Best Years
Nils Gregersen
Epigenetics & Age Reversal
Aging as a Curable Disease: Can We Reverse the Biological Clock?
Nils Gregersen
Cancer & Immunity
Cancer, the Immune System and Longevity: How We Heal Ourselves Daily
Nils Gregersen
Fundamentals
What is Longevity? Fundamentals, Hallmarks, and a 30-Day Start
Nils Gregersen
NAD+ / Sirtuins
NMN, NAD+ and Sirtuins: What the 2026 Research Actually Says
Nils GregersenHow we work
What a recommendation has to earn
Evidence-based
Every recommendation links to the original source. RCTs and meta-analyses preferred — lower-evidence claims are flagged as such.
Independent
Selection comes from research, not commission rates. Products without affiliate programs get mentioned just the same when they convince.
Documented
What Nils takes is public — dosage and rationale included. Self-experiments are documented honestly, even when they fail.
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Common questions
FAQ — Longevity, supplements & methodology
Answers to the eight questions we get most often.
- Longevity is the scientific approach to maximising healthy years — the healthspan. The goal isn't primarily to live longer, but to stay physically fit and cognitively sharp for longer. Behind it sits the understanding that biological aging is measurable and modifiable at the cellular level.
- Only a handful. Creatine monohydrate (muscle + cognition), omega-3 EPA/DHA (cardiovascular), vitamin D3 (when deficient), and magnesium glycinate (sleep, recovery) have strong evidence. Most of the rest is speculative — weak data, early-phase research, or mechanism-only arguments without endpoint studies.
- Mechanistically yes: NMN measurably raises NAD⁺ levels in blood and some tissues. Clinical endpoints (muscle strength, cognition), however, are only early-phase. If you want to experiment: 500 mg/day in the morning. If you want maximum evidence: wait a few more years.
- Six values cover most of the picture: HbA1c (3-month glucose load), HDL/LDL/ApoB (lipid panel), hsCRP (chronic inflammation), 25(OH) vitamin D, ferritin, and sleep tracking. These basics show most metabolic and cardiovascular risks — and are cheap to monitor regularly.
- Three things. First: explicit sources for every claim — no "studies show" without a link. Second: affiliate links are clearly labelled; recommendations come from studies, not commissions. Third: documented self-experimentation — I only recommend what I personally test.
- No. Compound selection comes from study reviews — not from affiliate commissions. Products without affiliate programs are still mentioned if the science supports them. When an affiliate program exists, it's a pleasant way to co-finance the research — never a selection criterion.
- Highly variable. Creatine: 2–3 weeks for muscle water, 6–8 weeks for measurable strength gains. Omega-3: 8–12 weeks to shift the lipid profile. Vitamin D: 4–8 weeks until serum levels hit target. NMN: subjective effects (energy) are commonly reported after 2–4 weeks; objective measurement is hard. If you expect results in 3 days, you're approaching this wrong.
- Not with supplements. Start with the basics: 7–8 hours of sleep, three weekly strength sessions plus Zone 2 cardio, protein- and vegetable-focused nutrition. Doing all of that consistently captures 80 % of the longevity effect. Supplements are the final 20 % — and only useful when the foundation is solid.
Who writes
One author, one stack, transparently documented.
Over a decade of longevity self-experimentation — from three years without sugar through vegetarian, vegan, ketogenic, six months strict carnivore, and a full Gundry protocol. Intermittent faster since 2016, with one annual five-day fast. Reviews studies, tests supplement protocols on his own body, and documents his stack.
Where to go
