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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Emerging therapies target lysosomal dysfunction to combat age-related diseases
New research evaluating therapeutic strategies that target lysosomes could open future avenues for the life sciences sector to add…
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Vaginal microbiome testing market expands amid clinical warnings over biohacking metrics
A viral post by tech entrepreneur Bryan Johnson rating his partner’s vaginal microbiome has spotlighted the rapid commercialisatio…
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Messi’s 2026 World Cup success drives fan token markets as Ronaldo exits
Lionel Messi’s standout performance at age 39 in the 2026 World Cup is driving renewed trading volume in sports fan tokens, highli…
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Doctors launch ID Formulas to challenge unproven longevity supplements
A consultant dermatologist and a professor have launched a 32-ingredient supplement brand called ID Formulas, betting that Europea…
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Peripheral inflammation found to drive Parkinson's, shifting drug targets
A newly identified mechanism where peripheral inflammation spreads to the brain could reshape how European pharmaceutical companie…
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Fresh analyses reshape Alzheon’s oral Alzheimer’s drug
New analyses suggest Alzheon’s therapy may protect the brain in genetically high-risk patients despite mixed Phase 3 results. Clin…
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Dumbo Health turns sleep tracking into physician-led care
Miami-based Dumbo Health has launched a membership platform that combines wearable data and blood tests with direct physician trea…
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Ozempic ingredient slows biological aging in human trial
New clinical trials show semaglutide can slow biological aging markers, a finding that could significantly expand the already mass…
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When irreversible no longer means forever
New study shows long-assumed irreversible AGEs can be removed from aged human tissue ex vivo – opening a new chapter in damage rep…
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Pushback Against Ageism Targets Marketing Tactics and Internalised Stereotypes
Longevity experts are challenging internalised ageism and fear-based marketing, a shift that could reshape how the anti-aging indu…
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Gut microbiome composition linked to pace of biological aging
A new proof-of-concept study demonstrates that specific gut bacteria can predict the rate of biological aging, opening potential n…
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Could this mysterious disappearing organ hold the key to longevity?
Researchers are racing to regrow the thymus, an ephemeral immune organ, in the hope that it will slow ageing.
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How a vegetable pill could slow down ageing and revive men's sex lives by naturally boosting testosterone - and what you'd need to eat in a day to get the same effect
Could a 'cocktail' of vegetables, spices and fruit help to slow or even reverse biological ageing in older men in a matter of mont…
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Inside the celebrity longevity revolution: The 'biohacks' Hollywood swears by - and how you can access the eternal fountain of youth (without the Botox or fillers)
Biohacking hasn't just become a craze for billionaires and Silicon Valley tech bros - celebrities are jumping on the bandwagon too…
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Off-label rapamycin market outpaces human longevity evidence
Thousands are taking the transplant drug rapamycin off-label for anti-aging, creating a commercial market that has outpaced clinic…
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Senolytic drugs targeting zombie cells enter broad human testing
Over 80 human clinical trials are testing drugs that clear age-related "zombie cells," offering early evidence that medicines coul…
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Methionine-rich diet boosts natural GLP-1, study finds
Researchers have identified a Mediterranean-style diet supplemented with methionine that naturally boosts GLP-1 levels, offering a…
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Iran vows to maintain control over Hormuz amid US-Iran conflict
Iran's strategic control over Hormuz reinforces its regime's stability, impacting regional tensions and market perceptions of its …
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The First Human Trial to Reverse Aging Just Got FDA Clearance: What Epigenetic Reprogramming Actually Is
Harvard geneticist David Sinclair's Life Biosciences received FDA approval in January 2026 to begin the world's first human trial …
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Woman, 101, Who Still Works as a Journalist, Shares Her 3 Simple Longevity Tips
Eileen Lavine is a 101-year-old editor in New York City who credits her community and busy life for her longevity. Learn about her…
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“Longevity Guru” Seeking to Live 160 Years Reveals “Alarming Diagnosis”
Will humanity somehow be able to live forever?
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Gabriel Cian on Building the 2060 Longevity Ecosystem
In this follow-up interview, we speak with Gabriel Cian about how the 2060 ecosystem has evolved since last year’s Forum, what [&#…
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Eating this food regularly could lead to greater longevity
I’ve heard spicy food can be good for you. Is that true? Here’s great news for people who love to feel the burn: The purported ben…
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5 signs you’re aging well — and the red flags to watch for in your 40s and 50s
While tech entrepreneurs and biohackers race to rewrite the rules of longevity, there are everyday telltale signs you're aging wel…