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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Ovaries take on a surprising new job after menopause, study reveals
The ovaries are the earliest aging organ. Their supply of egg-containing follicles slowly runs out over a woman's lifetime, so tha…
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Australia faces care gap as longer lives bring poorer health
New data shows Australians are living longer but spending more years in poor health, offering a warning for European healthcare sy…
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Optimizing Guidelines Toward Optimal Health Outcomes
In a recently published perspective paper, the author argues that the UK’s official health guidelines on physical activity a…
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Longevity capital heads to Gstaad
The seventh Longevity Investors Conference brings science, capital and candid debate together in the Swiss Alps this September. Th…
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Biohacker seeking immortality afflicted with incurable 'stomach eating' disease
Tech entrepreneur Bryan Johnson has spent $2 million a year while trying to stave off aging but now has an autoimmune disease that…
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Cumulus’ at-home Alzheimer’s testing clears hurdle
Year-long study shows people with mild Alzheimer’s can successfully monitor brain health from home, pointing toward faster researc…
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Sana Biotech heads to EASD with diabetes cell therapy update
Company to spotlight clinical progress on immune-evasive cell therapy that could reshape regenerative medicine for type 1 diabetes…
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LG AI, D&D Pharmatech push AI-powered peptide drug discovery
As South Korea’s peptide market surges, partnership signals how AI is becoming active collaborator in search for medicines for hea…
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Anti-Aging Drugs Reversed Tooth Decay and Wisdom Teeth Were the Key
Getting your wisdom teeth pulled has always felt like a quickly forgettable rite of passage. That framing is starting to look outd…
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Rescuing Calcium Ion Homeostasis Extends Mouse Lifespan
Scientists have linked disrupted Ca²⁺ homeostasis to aging in both progeroid and naturally aging mice. Rescuing it with a well-kno…
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BioAge advances inflammaging drug into Phase 2
BioAge has begun iPhase 2 QUELL-CV trial, testing whether NLRP3 inhibition eases cardiovascular inflammatory burden. Inflammation …
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A British World War II veteran celebrated her 105th birthday: She says the secret to her longevity is that…there is no secret
“It’s a mystery to me, too - maybe the fact that I’ve lived a good life and had a happy marriage... You know what I do a lot? I sl…
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CATL truck battery matches gas stops yet lasts over 600,000 miles
CATL has unveiled the Tectrans II battery aimed squarely at charging a delivery truck as quickly as stopping for gas. The blisteri…
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Timothy Olyphant’s Career Is in a ‘Sweet Spot’ — All He Has to Do Is Not Ruin It
With two new shows out this month, the veteran actor talks about fame and longevity in Hollywood, playing cowboys and bad guys, an…
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Kathmandu plans financial partnership with local bodies to extend Banchare Danda landfill’s lifespan
KATHMANDU: Kathmandu Metropolitan City (KMC) is preparing to introduce a financial partnership with neighbouring local governments…
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ONTO Health Accelerates U.S. and International Expansion with Acquisition of LEVY Health
Strategic acquisition leverages LEVY Health's clinical decision support infrastructure to scale physician-led fertility and longev…
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AI-designed IPF drug advances to Phase III
Insilico’s rentosertib enters late-stage testing, bringing an aging-informed approach to one of medicine’s most challe…
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How Muscle Loss and Bone Loss Are Related
Researchers have elucidated some of the links between the age-related loss of muscle (sarcopenia) and the age-related loss of bone…
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RNA, AI and the end of one-size-fits-all nutrition
Forget one-size-fits-all wellness. RNA, AI and the microbiome are revealing a more personal path to healthier aging. Longevity sci…
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Stem cell pioneer launches in the United States
Newly validated pluripotent-like platform enters the US market, offering immune-tolerant alternative to traditional cell therapies…
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Four Alzheimer’s companies to watch at AAIC 2026
As conversation expands beyond amyloid, upcoming conference highlights shift toward neurotech, regenerative medicine and practical…
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Laser treatment found to reverse skin aging markers
A cosmetic laser may be doing something science has struggled to achieve: changing the biology of aging skin, not just how it look…
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Microsoft says the world is changing faster than it can keep up as it guts commercial, Xbox teams
Xbox chief says company can't afford to mistake longevity for inevitability
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Rihanna’s Dance-Pop Smash Ties Her Fan-Favorite Album Cut
Rihanna's "Don’t Stop the Music" hits new peaks on both of Billboard's global charts while also advancing within her catalog in te…