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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Kailera’s oral obesity pill posts Phase 3 gains
Positive Phase 3 results hint that the next obesity breakthrough may be as much about access as it is about weight loss. In the co…
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Betrayal trauma and adult mental health: The role of mentalizing and dissociation
Background Trauma experienced across the lifespan has been linked to a wide range of adverse mental health outcomes. However, the …
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Qihan scores FDA ‘triple crown’ for cell therapy
Chinese biotech’s universal CAR-T therapy secures FDA’s three top expedited designations, potentially accelerating its path to pat…
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NKGen Biotech takes Alzheimer’s research global
As experimental cell therapy heads to BIOCHINA, company tests whether personalized treatment could reshape future of neurodegenera…
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Where you live could shape your dementia risk, massive study finds
Researchers analyzing data from more than 214,000 people found that dementia risk factors differ widely across countries, challeng…
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Has your brand become an everyday habit?
Discover how behavioral lock-in drives consumer habits, enhancing business longevity, pricing power, and premium valuations in tod…
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Drake Pushes Two Of His Biggest Albums To Historic Milestones
Drake's Views and Take Care both celebrate notable longevity milestones on Billboard's Top R&B/Hip-Hop Albums chart as Iceman rule…
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Aging? It's Funnier Than You Think
The ability to find a situation funny is what separates some seniors from those who age with their jaws clenched.
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Tau protein rethink reshapes Alzheimer's drug strategies
European pharmaceutical developers face a strategic shift after researchers discovered that the tau protein is an essential mechan…
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America's longevity revolution: For decades, medical science has focused on preventing people from dying young. New experts reveal the breakthroughs that could prevent people from dying ever
Medical science has more than doubled human lifespan. Now researchers are pursuing a far more ambitious goal: slowing the aging pr…
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Housing crisis threatens longevity and wealth as affordability gap persists through 2040: WEF
Housing unaffordability will remain a defining economic and health challenge through 2040, with the World Economic Forum and Marsh…
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Dick Van Dyke's secret to healthy living at 100 isn't a diet or exercise routine, it's this daily habit that science links to longevity
Dick Van Dyke's simple advice emphasizes optimism for a healthy life. Research indicates positive outlooks and strong relationship…
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How Long Are Direct TPMS Sensors Meant To Last (And Can You Replace Them Yourself)?
Is a persistent dashboard warning light signaling the end of your TPMS sensor's lifespan? Discover how long they last and if a DIY…
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Common antidepressants may accelerate heart valve disease in some patients
A multicenter study has found that widely prescribed SSRI antidepressants may accelerate severe heart valve degeneration in patien…
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Combining Senolytics and Stem Cells Shows Promise in Mice
A new study associated with Immorta Bio suggests that combining a senolytic vaccine with mesenchymal stem cells might create a syn…
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US longevity policy takes center stage in Washington
A4LI’s Brenda Eap highlights a turning point for healthspan advocacy as CMS and FDA engagement signals a Washington shift. Washing…
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Longevity Ready Maryland Act: A model for aging policy?
Maryland is asking whether governments should prepare for longer lives the same way they plan for roads, schools and the economy. …
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Lys Therapeutics secures $29m for brain therapy
French biotech pushes a single brain-protecting therapy toward the clinic, raising fresh questions about the future of neurologica…
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Spanish underground lab proposed to test radiation and aging
Researchers want to use a deep underground laboratory in Spain to isolate cells from cosmic radiation, an experiment that could re…
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FDA, ARPA-H and XPRIZE map out the longevity regulatory frontier
Standard disease frameworks are meeting their match as pioneers lean on functional metrics and pragmatic stepping stone indication…
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Eisai, UCL extend neuroscience alliance to 2030
Five-year renewal backs new drug discovery projects for Alzheimer’s, Parkinson’s and other brain diseases, with longevity in sight…
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Altimmune gets analyst boost as MASH data grow
A fresh analyst upgrade and encouraging clinical data are strengthening the case for pemvidutide and the future of liver health. T…
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Six million US children enrolled in Trump Accounts via Robinhood
The United States has enrolled nearly six million children in a new government-backed stock market program run exclusively by Robi…
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Biological aging clocks in health and disease
This review outlines the state of the art of biological clocks and how they could help understand pathobiology, reduce the burden …