Podcast Summary

Realfoodology with Courtney Swan

Episode: Can You Actually Slow Aging? NAD, Longevity, and Healthspan Explained | Baran Dilaver
Guest: Baran Dilaver, Entrepreneur and Innovator behind Wonderfeel
Date: January 27, 2026

Episode Overview

This episode dives deep into the science and practical realities behind NAD (Nicotinamide Adenine Dinucleotide), its vital role in cellular health, aging, and the difference between pursuing “longevity” versus “healthspan.” Courtney is joined by Baran Dilaver, founder of Wonderfeel, a biosciences company focused on healthy aging, to break down NAD metabolism, the use of NMN and other precursors, supplement quality, and how lifestyle—more than “magic pills”—drives real, lasting vitality.

Key Discussion Points & Insights

1. NAD in Human Biology: The Water-of-Life Analogy

• What is NAD and Why Does It Matter?
  • NAD is essential for life; without it, “you’ll be dead in 10 seconds.” [00:00–02:17]
  • Functions in over 500 enzymatic processes, with about 70% dedicated to mitochondrial energy production.
  • Baran compares NAD’s role to a vital river feeding an entire valley of orchards and towns—when NAD declines, all “systems” (organs, tissues) are affected.
• Aging and Declining NAD:
  • With age, the “water” in the valley declines, meaning organs and processes function less efficiently—e.g., slower alcohol metabolism, reduced cognitive sharpness.

“NAD is so important, it’s so central to biology, that without it, you’ll be dead in 10 seconds.”
—Baran Dilaver [02:00]

2. Healthspan vs. Longevity

• Distinction & Priorities:
  • “Longevity” is about living longer; “healthspan” is about living better for longer—maintaining mobility, energy, and quality of life.
  • Most people don’t want to live to 95 if the last decade is spent immobile or heavily medicated. [04:32–06:12]

“Is that really a life worth living that you want to live? … That’s the health span we would like to improve.”
—Courtney Swan [05:27]

3. NAD Precursors: NMN and NR

• Why Not Supplement with NAD Directly?
  • Oral or IV NAD does not reliably enter cells; only NMN (Nicotinamide Mononucleotide) and NR (Nicotinamide Riboside) can cross into cells via dedicated pathways. [06:54–09:16]
  • Route of administration (oral, patch, IV): IV NAD anecdotal reports exist but lack robust clinical support; oral NMN is safe, effective, and convenient.

4. Experiences & Benefits Associated with NMN

• Reported Improvements:
  • Most commonly: sustained energy, faster recovery (including from alcohol), better sleep, cognition (“focus and clarity”), skin rejuvenation (e.g., age spots fading), and unexpected stories like return of natural hair color or improvement in eczema/autoimmune skin issues. [12:19–14:17, 26:29–29:13]
• Anecdotes & Cautions:
  • Baran tells the story of his wife’s eyelashes regrowing unexpectedly.
  • Wonderfeel is conducting clinical trials, particularly around eczema.

“People will tell us like, ‘Oh, my white hair is going back to its original color...’ It's fascinating.”
—Baran Dilaver [12:29]

5. Notable Supplement Synergies & Innovations

• Ergothioneine: A potent antioxidant derived from mushrooms (porcini, lion’s mane, cordyceps) with unique protective properties. Found in mother’s milk and beneficial across the lifespan. [14:17–16:36]
• Resveratrol (specifically Trans-Resveratrol): Activates sirtuins—enzymes critical for DNA repair and cellular maintenance but subject to controversy regarding efficacy. Included in Wonderfeel’s formula for synergistic effects. [23:38–25:43]
• Other Actives: Hydroxytyrosol (from olive oil) helps decrease inflammation (notably by inhibiting CD38, an enzyme that depletes NAD during chronic inflammation) [31:13].

6. Supplement Industry: Quality and Transparency

• Concerns with Counterfeits and Contaminants:
  • Many NAD/NMN supplements, especially on Amazon, lack actual NMN or NR, and may be produced in unsanitary conditions.
  • Importance of third-party testing, QR code transparency, pharmaceutical-grade production, and direct-from-manufacturer purchasing. [21:09–22:41]

7. Lifestyle Factors Trump Everything

• Importance of Foundations:
  • No supplement, including NMN, substitutes for a healthy diet, regular exercise, good sleep, and meaningful human connection.
  • Exercise, stress reduction, and nutrient-dense diets are highlighted as “magic pills” for healthspan. [38:52–41:18]

“No matter how good of a pill is, it will help to a certain degree. … They’re not your solution, they’re supplements. That’s what it is.”
—Baran Dilaver [34:58]

• Overdoing Supplements:
  • Concern with “polypharmacy”—biohackers or influencers taking excessive quantities of products without evidence for synergistic safety or efficacy. [36:08–39:39]

8. Future of Nutraceuticals in Medicine

• Clinical Trials & Aspirations:

  • Wonderfeel is involved in and sponsoring large-scale clinical trials, notably one on NMN and fertility outcomes with NYU Medical School.
  • Ongoing and planned research in areas like eczema, inflammation, and basic chronic conditions—aiming to bridge the gap between natural products and the medical system, despite regulatory and financial challenges. [45:50–47:09]

• Healthcare System Limitations:

  • The problem: natural compounds can’t be patented, so pharmaceutical companies have little incentive to fund clinical research, limiting doctor adoption. Wonderfeel hopes to “make it more accessible” without prioritizing profits over accessibility. [19:21–20:50]

9. Dosing & Practical Guidance

• Effective Dosages:

  • Clinical evidence suggests at least 600mg/day NMN (Wonderfeel contains 900mg per serving); doses up to 1200mg may be used.
  • Subpar responses in studies frequently due to inadequate dosing. [47:58–49:33]

• Who Should/Shouldn’t Take NMN?

  • Not recommended during pregnancy, breastfeeding (insufficient data).
  • Young adults (under 30) generally don’t need NMN—endogenous NAD levels are typically high enough. [52:44–53:20]
  • Main audience: adults 30+, particularly as early age-related NAD decline begins.

Notable Quotes & Memorable Moments

• On NAD’s Centrality:
  “NAD is so important, it’s so central to biology, that without it, you’ll be dead in 10 seconds.”
  —Baran Dilaver [02:00]

• Differentiating Healthspan:
  “Is that really a life worth living that you want to live? … That’s the health span we would like to improve.”
  —Courtney Swan [05:27]

• About Natural vs. Synthetic Medicine:
  “We’re getting so far away from nature that we’re getting sicker and more depressed.”
  —Courtney Swan [18:17]

• On pharmaceutical innovation and nutraceuticals:
  “No pharmaceutical company right now is interested in doing research on something readily available in a mushroom.”
  —Baran Dilaver [18:46]

• On lifestyle vs. supplementation:
  “No matter how good of a pill is, it will help to a certain degree. … They’re not your solution, they’re supplements. That’s what it is.”
  —Baran Dilaver [34:58]

• Polypharmacy Caution:
  “There’s also the risk called polypharmacy when you take so many things. We don’t know how they’re going to interact…”
  —Baran Dilaver [38:03]

Important Timestamps

• [00:00–02:17]: Introduction to NAD, the "river in the valley" analogy—why it’s vital.
• [04:32–06:12]: Distinction between longevity & healthspan, decline in US life expectancy.
• [06:54–09:16]: NAD precursors explained (NMN and NR); delivery mechanisms.
• [12:19–14:17]: Anecdotes: energy, cognition, hair regrowth, eczema—real-world feedback.
• [14:17–16:36]: Discovery and role of ergothioneine.
• [23:38–25:43]: Why resveratrol matters (and controversy).
• [29:13–31:13]: Inflammation, CD38, and how natural compounds downregulate damage.
• [36:08–39:39]: Risks of “supplement overload”—biohacking extremes.
• [38:52–41:18]: Top 3 healthspan interventions: exercise, stress reduction, nutrient-dense diet.
• [45:50–47:09]: NMN, fertility, and large-scale clinical research.
• [49:33–51:01]: Dosing, synergy of ingredients in Wonderfeel.
• [52:44–53:20]: Safety: who should (and shouldn’t) take NMN.

Baran’s Personal Healthspan Routine

• Emphasis on whole, fresh foods and enjoyable movement (snowboarding, kitesurfing, cycling, resistance bands).
• Omega 3 as needed (prefers seafood), prioritizing nutrients from food first.
• Supplementation is considered additive, not foundational. [51:16–52:19]

Conclusion

This episode distills why restoring and protecting NAD levels is a promising frontier in delaying age-related decline—not just living longer but living better, with more energy, clearer cognition, healthier skin, and greater resilience. However, Baran and Courtney caution against the “magic bullet” mindset: foundational habits remain essential, and supplementation should be smart, safe, and evidence-based, with transparency and authenticity at the forefront.

Where to learn more or purchase:
Wonderfeel: www.getwonderfeel.com [53:33]

For listeners craving vibrant health and cellular resilience in their later years, this evidence-rooted conversation spotlights both the promise and the proper place of NAD precursors like NMN—as a supplement, not a substitute, for a healthy lifestyle.