Longevity
Longevity science and advice: live longer and better — research, breakthroughs and daily habits.
The Longevity Protocol
Evidence-based habits to live longer and better — the EUROPES sequence.
Move every single day
At least 150 minutes of moderate exercise per week. Daily movement is the closest thing to a longevity pill.
Build and keep muscle
Strength training 2–3 times a week. After 40, muscle mass is one of the strongest predictors of how long and how well you live.
Train your VO₂ max
Cardiorespiratory fitness is the single strongest predictor of lifespan. Add intervals: 4 minutes hard, 4 minutes easy.
Sleep 7–9 hours, same schedule
Deep sleep clears the brain and regulates hormones. Going to bed at the same time matters as much as the hours.
Eat like the Mediterranean
Olive oil, fish, legumes, nuts, vegetables. The most consistently proven longevity diet in the world.
Protein at every meal
Aim for 1.2–1.6 g per kg of body weight daily to protect muscle as you age.
Never smoke anything
Smoking costs roughly 10 years of life. Quitting at any age starts recovering them.
Keep alcohol minimal
There is no longevity benefit in alcohol. The less, the better — period.
Know your blood pressure
Keep it near 120/80. Hypertension silently damages brain, heart and kidneys for decades.
Guard your metabolic health
Watch waist size, fasting glucose and HbA1c. Insulin resistance accelerates every disease of aging.
Invest in relationships
Loneliness is as lethal as smoking 15 cigarettes a day. Strong social ties add years — it is the Blue Zones secret.
Have a reason to wake up
Purpose — what the Japanese call ikigai — is linked to significantly lower mortality.
Master your stress
10 minutes of daily breathing or meditation lowers cortisol, blood pressure and inflammation.
Walk after meals
A 10–15 minute walk after eating flattens glucose spikes and aids digestion.
Heat exposure works
Finnish studies: sauna 4–7 times a week is associated with up to 40% lower cardiovascular mortality.
Avoid ultra-processed food
Each 10% increase in ultra-processed intake raises all-cause mortality. Cook real food.
Stop eating late
Finish dinner 2–3 hours before bed. A consistent eating window improves metabolic flexibility.
Keep learning forever
Languages, instruments, new skills — cognitive reserve delays dementia by years.
Get screened on time
Colonoscopy, blood panels, skin checks. Almost everything that kills is cheaper to catch early.
Live near green, walk daily
Access to nature and walkable streets is associated with longer life in every major cohort study.
Longevity news
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Calico and Revel scientists reverse age-related protein damage
Researchers from Calico and Revel Pharmaceuticals have engineered an enzyme that removes stubborn age-related damage from human ti…
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Elysium Health links NAD+ to menopause in new study
Pilot research suggests Basis may ease menopausal symptoms while offering fresh clues about how NAD+ influences reproductive aging…
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SkinStylus secures new FDA win for healthier skin aging
FDA clearance for all skin types is making regenerative skin health more inclusive, evidence-based and focused on aging well. The …
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Alamar’s blood test breakthrough targets key Alzheimer’s marker
New assay could make tracking Alzheimer’s progression easier, bringing precision diagnostics a step closer to everyday research. B…
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New Alzheimer's drug repairs DNA damage and reduces brain inflammation
A drug originally developed for spinal cord injury may offer a fresh approach to treating Alzheimer’s disease. In mouse studies, K…
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Targeting GPR40 receptor delays thymus aging in mice, early study shows
Researchers have found that activating the GPR40 receptor with the compound GW9508 significantly reduces age-related thymus declin…
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Swedish health startup Neko raises $700m, valued at $1.8bn
Swedish preventive health company Neko Health has secured $700 million in new funding, propelling its valuation to $1.8 billion an…
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Can Asian banks follow Indonesia’s longevity move?
AIA and BCA are turning preventive longevity into wealth management service, hinting at future where banks may help protect more t…
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This drug could help millions keep their kidneys working longer
An international study found that finerenone slows kidney function decline and reduces the risk of serious kidney and cardiovascul…
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London VC Ada Ventures backs $3.8m Juno Bio women's health round
London-based Ada Ventures has led a $3.8m seed round for Juno Bio, reflecting a broader European investor shift towards backing ha…
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Zenimax Online Studios leadership included in widespread Xbox job cuts, as concerns around Elder Scrolls Online's longevity persist
Multiple members of Zenimax Online Studios' senior leadership are being cut from the company, as part of sweeping Xbox layoffs tha…
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This Overlooked Dinner Habit May Be One Of The Most Critical For Longevity
Longevity may have less to do with what's on your plate than who's around it.
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Your Muscles Need This Exercise-Nutrient Combo To Stay Strong With Age
There's another key to healthy aging muscles that often gets overlooked.
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Study Links Faster Walking Speed to Lower Cognitive Decline Risk in Older Adults
Older Adults With Faster Walking Pace Show Reduced Risk of Cognitive Decline A study published in the journal Neurology found that…
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From ancient medicine to modern marvel: The science behind the “Golden Essence” longevity root
Polygonatum, or Huang Jing (Golden Essence), is a revered root that has historically been called the “food of immortals” for promo…
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Hit Parade | Music History and Music Trivia - The Chart Side of the Moon Edition
Pink Floyd’s The Dark Side of the Moon is one of the most played, purchased and praised albums of all time. Yet its enduring legac…
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Asia Equities Mostly Decline on AI Concerns
Asia-Pacific equities mostly declined, as a pullback in U.S. chip stocks fueled concerns about the longevity of artificial-intelli…
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German nonprofit opens longevity database to AI developers
A German foundation has released free AI integration tools for its longevity encyclopedia, providing open-source infrastructure fo…
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From lab to factory: Klotho reaches a new milestone
Avaí Bio completes a manufacturing step that could move one of longevity’s most-watched proteins closer to the clinic. The hardest…
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Dubai launches longevity authority to lure biotech investment
Dubai has established a dedicated regulatory body for longevity medicine, a move that could draw European biotech investment and c…
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Why fewer than 1% of people have sequenced their genomes
As AI becomes increasingly capable of interpreting complex biology, genome sequencing may finally become more about making sense o…
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Cultural outings linked to three-year slower physical aging
Older adults who frequently visit museums, cinemas, and theaters have bodies that function like those of people three years younge…
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A survey reveals that politicians in Sri Lanka have a high life expectancy
A recent social survey, conducted over a five-year period, has revealed a wealth of new information regarding the life expectancy …
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Indian wealth management pivots to regional cities and cross-border portfolios
As wealth creation accelerates in India’s smaller cities and cross-border investing grows, wealth managers are adapting their advi…