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
E
Sawant pitches yoga as key to healthy ageing and wellness
Goa marks 12th International Yoga Day as CM Pramod Sawant urges daily yoga for physical and mental health, echoing theme “Yoga for…
E
International Yoga Day: City bends, breathes and reflects
Vadodara celebrates International Yoga Day with events across campuses, temples and heritage sites; 400+ join 108 Surya Namaskar, …
E
The Best State in America for Healthy Aging Has Been Revealed—and No, It’s Not Florida
If you are a reader experiencing an access issue, please contact support@people.inc. To help us troubleshoot more quickly, you may…
E
Long-lived families reveal a rare genetic clue to healthy aging
A study of long-lived families has identified rare genetic variants that may help people stay healthier for much longer as they ag…
E
Yale study finds nearly half of older adults improved with age
A long-term Yale study is challenging one of the biggest myths about aging. Nearly half of adults over 65 improved physically, men…
E
BSF celebrates International Yoga Day 2026 along the India-Pakistan Border in Rajasthan
Border Security Force personnel in Jaisalmer marked International Yoga Day 2026 with extensive yoga sessions along the India-Pakis…
E
Study Links Vitamin D from Fish to Improved Bone Health
A study published in the Journal of Bone and Mineral Research [1] linked higher fish consumption, a natural source of vitamin D, t…
E
Study Links Ultraprocessed Foods to Cognitive Decline; Processed Meat Shows Strongest Association
A study published in the American Journal of Public Health found that older adults who consume higher amounts of ultraprocessed fo…
E
How can we help our fathers live longer?
One in five men dies before the age of 65 but getting help sooner could save lives.
E
How Long Do IPS Monitors Typically Last?
IPS monitors provide a better color experience and enhanced longevity compared to other display types. Properly maintained, an IPS…
E
Yoga has become world's largest community celebration, says PM Modi
Prime Minister Narendra Modi declared yoga the world's largest community celebration at Kolkata's 12th International Day of Yoga e…
E
Prime Minister Narendra Modi participates in Yoga Day celebrations at Red Road in Kolkata
In Kolkata, Prime Minister Narendra Modi led the 12th International Day of Yoga, presenting the theme 'Yoga for Healthy Ageing'. T…
E
10 Father’s Day Gifts For Dad’s Health And Longevity, From A Doctor
Give dad the gift of more time this Father's Day. 10 evidence-based healthy habits and screening tests that can add over a decade …
E
Over 2,000 to participate in yoga day event at Vidhana Soudha in Bengaluru
Over 2,000 to join International Yoga Day at Bengaluru’s Vidhana Soudha; Karnataka expects 10 lakh statewide for “Yoga for Healthy…
E
Aging drives most disease, yet gets only a fraction of NIH funding
Adding just 2.2 healthy years to the average lifespan could save $7.1 trillion in healthcare costs
E
By the end of this century, the United States is projected to have more than one million centenarians — people aged 100 or older — for the first time in human history, in a demographic shift driven by sharply falling mortality among nonagenarians, and some demographers now believe that a majority of children born today in low-mortality countries can reasonably expect to reach their hundredth birth
In 1950, the United States Census Bureau estimated that approximately 2,300 Americans were aged 100 or older. The total population…
E
The Pros And Cons Of Sealing Your Concrete Garage Floor
Concrete sealers can increase durability, longevity, and aesthetics, but they can also trap moisture, increase slipping risks, and…
E
International Day of Yoga 2026: Yoga Promoted as the Foundation of Healthy Living and a Developed India - thefrontpage24.com
With the theme “Yoga for Healthy Aging,” this year’s International Day of Yoga emphasises lifelong physical, mental, and emotional…
E
Epigenetic Drug Targets Fat, Improving Blood Vessel Health
Scientists have targeted the thin fat layer around blood vessels with a transcription inhibitor, reducing symptoms of cardiometabo…
E
Human data validate Cambrian Bio’s aging target
Positive Phase 1b results for ATX-304 suggest scientists may finally be able to restore a key metabolic pathway that declines with…
E
Istesso advances regenerative approach to muscle loss
Phase 2 trial of leramistat targets sarcopenia, a major driver of frailty and loss of independence in later life. Longevity is tea…
E
AU-based Everlab bags $42m to make preventive care accessible
Australian healthtech Everlab has raised $42 million to expand its preventative healthcare platform, aiming to stop disease before…
E
Human Continuum raises $5.1m to advance exosome platform
New funding will support development of regenerative therapies and diagnostics aimed at extending healthspan. A growing number of …
E
The homing instinct: why most stem cells get lost
Stress-enduring cells offer a precision, homing-based alternative to the erratic, shotgun approaches of traditional stem cell ther…