Question 1

What is this site, and who is it for?

Accepted Answer

An independent, trilingual knowledge base and toolkit on the science of long, healthy life: what research says about exercise, sleep, nutrition, supplements and drugs, with sources and evidence levels. For people who don't believe in miracle cures but don't want to read 200 papers either.

Question 2

Is the protocol builder medical advice?

Accepted Answer

No. It's an educational tool that ranks what may be relevant for you based on the public research literature. It doesn't know your lab results, medications or medical history. Start any supplement or drug only after talking to a doctor or pharmacist — especially with a chronic condition or in pregnancy.

Question 3

Where do I start if I change only one thing?

Accepted Answer

In order of evidence strength: (1) don't smoke, (2) move — 150 min zone 2 plus 2 strength sessions a week, (3) sleep 7–9 hours at regular times, (4) blood pressure and ApoB under control, (5) a Mediterranean-pattern diet with enough protein, (6) relationships. Supplements come AFTER these, and all of them together are worth less than a daily walk.

Question 4

What does the evidence level (1–5) mean?

Accepted Answer

1 = mechanism, cell or animal data, anecdote. 2 = small human trials, mixed results. 3 = multiple human trials with a consistent direction but no hard endpoint (e.g. a marker improves). 4 = RCTs and/or large cohorts with clinically important endpoints. 5 = replicated RCTs or meta-analyses, adopted into guidelines. The builder flags anything below 3.

Question 5

Do I need supplements at all?

Accepted Answer

Most people need few: D3 in winter, omega-3 if you don't eat fish, B12 if vegan or over 50, creatine if you train, magnesium if intake is low. These are cheap and well proven. The “anti-ageing” shelf (NMN, resveratrol, senolytics) is expensive and unproven in humans — the builder shows them separately, tagged “experimental”.

Question 6

Where do the news and videos come from?

Accepted Answer

Two streams. Hungarian, English and German news come from ahirlevel.hu's curated, AI-prefiltered feed (health, longevity, nutrition, fitness topics) and open on PegaPoll's reader, where you can vote on them. Research news comes straight from journal and institute RSS feeds (Nature Ageing, ScienceDaily, Lifespan.io etc.). Videos are fresh uploads from 16 selected YouTube channels with credibility ratings — refreshed daily.

Question 7

What's in the newsletter?

Accepted Answer

Every Monday, one e-mail in your language: the week's key research news, new videos, one tip from the knowledge base, and fresh questions from the PegaPoll community. Double opt-in, one-click unsubscribe, no spam. Subscribing also creates a PegaPoll news-feed account where you read and vote on longevity news.

Question 8

How often is the content updated?

Accepted Answer

News and videos daily, automatically. The knowledge base (supplements, interventions, research, biomarkers) by hand, with source checks — the last review date shows at the bottom of every page and in the footer. If a new RCT overturns something, the record's evidence level changes too, not just the text.

Question 9

What does the site store about me?

Accepted Answer

Builder inputs (age, weight, goals) stay ONLY in your browser and never reach the server; we keep an anonymous counter of how many protocols were built. On subscribing we store your e-mail and the literal text of your consent (GDPR evidence), profile fields only if you fill them in. No third-party ads or tracking. Details in the privacy notice.

Question 10

I found an error or outdated data. What should I do?

Accepted Answer

Use the contact page with the record's name and the source you believe contradicts it. We review every report; if you're right, we fix it and update the evidence level too. This site is only worth something because it can be corrected.

Question 11

Which lab tests should I ask for first if I can only afford one visit?

Accepted Answer

The “basic longevity panel” is eight items, €40–60 in most private labs: ApoB (or LDL if unavailable), Lp(a) once in a lifetime, HbA1c, fasting insulin, hs-CRP, ferritin, 25(OH) vitamin D, eGFR + ALT/GGT. That covers 80% of cardiovascular, metabolic, inflammation and nutrient risk. Measure blood pressure, waist-to-height ratio and gait speed at home — free. The biomarkers page lists the optimal range and the levers for every item.

Question 12

In what order should I introduce supplements?

Accepted Answer

One at a time, 4–6 weeks apart — so you know what causes what. Order: (1) correcting measured deficiency (D3, B12, iron, iodine — only on lab results); (2) what most adults don't get from food: omega-3 if you don't eat fish, magnesium, fibre; (3) goal-specific and well-proven: creatine alongside strength training, glycine for sleep; (4) experimental — only once the previous three and the lifestyle basics (sleep, exercise, diet) are in order. The protocol builder assembles this order from your own data.

Question 13

Is the longevity protocol different for women and men?

Accepted Answer

The basics (sleep, zone 2, strength training, protein, ApoB, blood pressure) are the same, but three things differ. Women: menopause (45–55) accelerates bone and muscle loss — strength training and protein matter most here; hormone therapy (HRT) started in time is mostly protective; iron deficiency is common while menstruating, afterwards iron excess becomes the risk. Men: earlier and more frequent cardiovascular disease (ApoB, CAC score from 40), sleep apnoea (20–30%), and belly fat suppressing testosterone. The calculator factors sex and age into its ranking.

Question 14

Is an epigenetic age test worth buying?

Accepted Answer

Out of curiosity yes, for decisions no. Test-retest error is ±3–5 years, different clocks give values 10 years apart from the same sample, and there's no evidence a “rejuvenated” clock means a longer life. The €200–400 is better spent on a DEXA (bone plus muscle plus visceral fat), a CAC scan after 45, or a VO2max test — those give concrete, actionable results. If you do: the same test, yearly, for the trend.

Question 15

How long until I see a change once I start?

Accepted Answer

Days: sleep, glucose spikes (CGM), HRV. 2–4 weeks: blood pressure, triglycerides, mood, energy. 8–12 weeks: HbA1c, LDL/ApoB, hs-CRP, VO2max (+10–15%), strength (+20–40% in beginners), muscle mass. 6–12 months: bone density, visceral fat on DEXA, gait speed. Years: the actual fall in cardiovascular and cancer risk (RCTs measure it over 3–5 years). So measure in 3-month cycles and don't expect lab changes in two weeks.

Question 16

How do I search the knowledge base?

Accepted Answer

The search box on the knowledge hub searches every section at once (supplements, interventions, research, biomarkers, glossary, myths, FAQ) — type a compound, a symptom or a trial name. Each subsection has its own search and filter chips: tier, category, evidence and vegan for supplements; category and effort for interventions; kind, topic and decade for research; category for biomarkers; verdict for myths. Filters combine, and the “clear” button resets in one tap.

Frequently asked questions