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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Time to say goodbye to Sentinel-1A
After 12 years of exceptional service, the pioneering Copernicus Sentinel-1A radar satellite has reached the end of its mission. O…
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Longevity doctor lists 6 micronutrients for better hormone balance: Magnesium, zinc, selenium, and more
Micronutrients are required in small amounts, but their deficiency can impact hormone balance and overall health. Dr Vass lists si…
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Scientists may have finally found how Alzheimer's spreads through the brain
A common brain protein may be giving Alzheimer’s disease an unexpected way to spread, carrying toxic Tau proteins from damaged neu…
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The Morning Report 6/30
1960s office vibe revives Turin bar interior, three hidden European summer spots and four simple strategies for extending lifespan…
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How a Primate-Specific RNA Strand Worsens Senescence
Researchers have discovered a primate-specific piece of non-coding RNA that is linked to aging and makes senescence worse. The pac…
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Patch, not needle: Anodyne raises $12.6m for GLP-1 obesity patch
Boston biotech secures Series A funding to move its once-weekly GLP-1 obesity patch into first-in-human clinical trials. Is the we…
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Verge Labs opens new front: AI lab to decode human disease
Former Verge Genomics is building AI models from human brain data, aiming to make drug development more precise and less prone to …
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Xella targets to fill the gaps in women’s diagnostics with AI
15,000-woman waitlist suggests demand for precision health is accelerating, and that women are ready to move beyond medical guessw…
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Calico targets longevity pathway with rare disease win
FDA Breakthrough Therapy Designation for fosigotifator highlights a mechanism that extends well beyond an ultra-rare childhood dis…
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One ‘bad’ fat is making longevity researchers think twice
New evidence suggests one overlooked saturated fat may support healthy aging and challenge decades of nutrition advice. “Avoid sat…
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Nickeldeon’s Darkest NickToon Will Return With a New Comic Series
Paramount One of the biggest ways that Nickelodeon has maintained its longevity over the decades is by relying on its original ani…
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Cell Type-Specific Aging Predicts Disease Onset
A new study has used aging trajectories of various cell types to predict diseases such as Alzheimer’s and lung cancer [1]. This ex…
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Scribe lands $25m to advance heart disease gene therapies
New funding will help advance two one-time CRISPR treatments for inherited cardiovascular risks toward human trials. Think about f…
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ŌURA-LillyDirect collab highlights new GLP-1 care model
New collaboration signals a shift toward combining medication, behavior change and health tracking in one care journey. Is weight …
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AI and Alzheimer’s: NeuroXT, BIDMC aim to personalize care
Expanded collaboration explores how AI could help identify the right treatment for the right Alzheimer’s patient. What if Alzheime…
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GARM Clinic debuts world’s first Klotho longevity residency
As three of Klotho science’s biggest names gather in Roatán, the longevity field may be witnessing its next obsession. A changing …
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Upregulating a Key Cartilage Factor Leads to Osteoarthritis
Researchers have found that sustained expression of excess hypoxia-inducible factor (HIF)-1α leads to unwanted formation of blood …
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What Lifespan Gets Right About the Difference Between Living Longer and Living Better
Most of us have had the experience of meeting someone in their 80s who seems decades younger than their age. They travel, stay act…
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Epigenetic Clocks vs. VO₂ Max: How Do You Actually Prove a Longevity Treatment Is Working? Healthi Life Analysis Explores Which Biomarkers Hold Up Under Placebo-Controlled Scrutiny
Epigenetic clocks can detect a 4.9-year shift in PhenoAge under double-blind conditions, while VO₂ max — one of the strongest long…
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Karrigan joins elite club of players winning Majors in CS:GO and CS2
Karrigan's dual Major wins highlight adaptability and longevity, reshaping perceptions of age and experience in competitive esport…
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Why men die younger than women — and the tough guy paradox that drives doctors nuts
Women live longer than men, all over the world. In the US, men live around 76 years, while women live til 81.
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Next Health opens its largest East Coast longevity hub
The health optimization company opens its largest East Coast center yet, signaling growing demand for proactive longevity care. Wh…
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60 Years Ago Today, One Doctor Who Story Transformed the TV Show Forever (& It Didn’t Take a Regeneration)
60 years ago today, Doctor Who discovered the secret to its longevity. No, it wasn’t the Daleks; those ensured the show would have…
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Enterprise exposure to longevity risk
Wellthspan Advisory’s Nadine Esposito explains why companies are more exposed to demographic change than they think. The global lo…