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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Rejuvenate Biomed completes enrollment in sarcopenia trial
Phase 2 study will assess whether RJx-01 can improve muscle function in patients with COPD-induced sarcopenia. Muscle loss rarely …
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Harness’ two-pronged Parkinson’s program secures MJFF grant
New Michael J Fox Foundation grant backs a two-pronged approach targeting one of Parkinson’s strongest genetic risk factors. Parki…
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Voyager sets sail for first tau gene therapy after FDA clearance
Alzheimer’s research may be entering its next chapter as Voyager advances a one-time therapy designed to reduce tau in the brain. …
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SonoThera raises $125m to tackle gene therapy limits
The biotech’s ultrasound platform could help overcome two major barriers holding back genetic medicine: size and repeat dosing. Wh…
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Late-Life Gene Therapy Boosts Lifespan in Mice by 20%
In a new study, muscle-targeted viral-vector-based delivery of the protein FGF21 significantly increased median lifespan in male m…
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This Many Hours Of Screen Time Daily May Accelerate Aging, Study Finds
Less scrolling, slower aging?
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How This 10-Week Plan Reversed Signs Of Immune Aging In Cancer Survivors
Just 10 weeks of strength training led to an unexpected change.
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Cynthia Kenyon
The noted aging researcher talks about how scientists are like birds
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Copper drug clears toxic Alzheimer’s proteins and restores memory
A copper-based compound restored the brain’s ability to clear toxic Alzheimer’s proteins, dramatically reducing amyloid buildup an…
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Study Identifies Muscle Protein NOX4 as Missing Link Between Exercise and Healthy Aging
Researchers at Monash University have identified a muscle protein called NOX4 that declines with age and inactivity, a change they…
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Rupee inches up, Iran deal longevity worries and hedging drag
The Indian rupee saw a modest rise against the U.S. dollar, influenced by a U.S.-Iran truce but tempered by importer hedging and s…
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How Health and Decision-Making Can Affect Retirement Stability - Insider Insights | iHeart
Retirement planning is evolving beyond markets and savings, as health risks and age-related changes in decision-making increasingl…
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What If Wellbeing Isn't Something You Buy?
As wellness becomes increasingly commercialized, experts say many of the habits most linked to health, resilience, and longevity r…
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New Studies Found Your Blood May Hold Surprising Anti-Aging Power
Your blood might be doing more for your skin and your cells than anyone realized. Two studies released within months of each other…
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Study Reveals Immune Aging Differs Significantly Between Men and Women
A striking pattern stands out across decades of health data: women live about 5.6 years longer than men in Western countries, yet …
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Tech titans are hacking their bodies for a longer life: is there science behind their methods?
Influencers and ultra-rich people looking to extend their lifespan are trading tips and tricks on how to eke out extra years.
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GHK-Cu: The science behind the 'fountain of youth' anti-aging peptide
Anti-aging peptides have become one of the most talked-about experimental treatments in this emerging area of science – and one in…
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Step Into the CEO Seat of Your Health
More people are starting to see it: The most powerful evolution in longevity won’t come from AI alone, or from new reimbursement m…
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Environmental Toxins, PFAS, and Chronic Inflammation: Free Educational Webinar for New Jersey Residents
MDLifespan and Town & Country Compounding Pharmacy Invite Residents Across the Tri-State Region to Learn About Environmental Healt…
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How Senescent Cells Grow the Homes of Cancerous Tumors
A team of reviewers has taken a look at the relationship between cancer, cellular senescence, and vascular overgrowth and publishe…
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Breakthrough Immorta Bio Study Collaboration With TAM Global Increases Life Span In Mice over 70% Using Novel Combination Senolytics
NASHVILLE, Tenn., June 15, 2026 /PRNewswire/ -- Immorta Bio President Thomas Ichim and TAM Global's Chief Scientific Officer Franc…
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A new off-ramp from Ozempic and Wegovy?
Fractyl Health reports one-year data suggesting patients may maintain weight loss after stopping GLP-1 drugs. Obesity medicine’s p…
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Immorta Bio reports 70% lifespan gain in preclinical study
New peer-reviewed findings suggest tackling two hallmarks of aging at once may outperform single-target approaches. Much of medici…
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LYMA LAUNCHES THE FORMULA THE LONGEVITY WORLD DIDN'T KNOW IT WAS MISSING
LYMA ID²: THE WORLD'S FIRST FOUR-DIMENSIONAL GUT FORMULA — AN ENTIRELY NEW CATEGORY The brand that redefined the luxury supplement…