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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20 Years of Greatness: How Lionel Messi and Cristiano Ronaldo just matched the identical World Cup longevity record
With a 20-year span between their first and last World Cup goals, Lionel Messi and Cristiano Ronaldo are tied in an astonishing lo…
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Insurance confronts the longevity challenge
The latest Longevity Show blog explores why healthspan may matter more than lifespan for insurers navigating demographic change. A…
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Biological Aging May Be Driving Increased Early-Onset Cancer
A new study links accelerated aging to early-onset solid cancers, while showing that this gap is becoming wider with each new gene…
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Rapalogix raises $20m for longevity skin health
Series A funding will expand Re-Q and advance a pipeline built on mTOR biology as longevity science seeks commercial traction. Rap…
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Insilico’s $2.5b AI drug discovery deal targets neuroimmune failure
Partnership with SK Biopharma signals growing confidence that AI can accelerate search for treatments for some of brain’s toughest…
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New image? AI art giant Midjourney’s wildest leap into longevity
The company known for generating AI artwork wants to turn body scanning into a spa experience and perhaps reshape preventive healt…
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Singapore IPA nanosensor speed up gut biomarker testing
New nanosensor could make gut health biomarkers faster and easier to measure, signaling growing opportunities in preventive health…
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A Transcriptional Failure Leads to Systemic Inflammation
Researchers have found that bound pieces of RNA and DNA in the cytoplasm of senescent cells encourage these cells to secrete infla…
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Your DNA may know your future – now it costs just $599 to find out
For the price of a weekend trip, your genetic blueprint could reveal health risks decades before they emerge. DNA testing was some…
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Ultrahuman brings glucose tracking to millions of consumers
New launch pairs Abbott’s over-the-counter continuous glucose sensor with Ultrahuman’s metabolic health platform. You’re eating th…
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Dubai makes longevity an economic play
New authority will regulate Dubai’s longevity and wellness sectors as the emirate links healthspan to investment and industrial st…
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AbbVie expands blood cancer portfolio with recent FDA nod
New approval for ultra-rare blood cancer highlights the growing role of precision therapies in treating age-related disease. One o…
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Building Canada’s longevity advantage
As Canada approaches super-aged status, Manulife and the World Economic Forum back home-grown longevity innovation at scale. Canad…
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Butterfly that barely ages could help unlock longevity secrets
Scientists discovered that Heliconius butterflies have evolved an extraordinary lifespan, living several times longer than closely…
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USMNT clinches World Cup group for first time since 2010, eyes Turkey dead rubber with rotation plans
USMNT's group win allows strategic rest and rotation, potentially enhancing their knockout stage performance and tournament longev…
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Hidden Life Expectancy Crisis Facing Formerly Incarcerated Americans
Prisons have poor medical care, violence and mental health issues that lead to suicide. New studies are recognizing these influenc…
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Weekly Health Quiz: What Is Ozempic Face? Your Aging Immune System, and Redefining Fructose
1 What is the usual sign of "Ozempic face"? Uneven cheeks (Plump in some areas, some not) Higher cheekbones Flushed appearance Hol…
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How Krill Oil Eases Osteoarthritis Pain and Boosts Muscle Strength in Older Adults
Every step hurts when your knees stiffen and your muscles weaken at the same time. Osteoarthritis, meaning the gradual breakdown o…
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From sandbox to scale: 10 ways Red Hat is accelerating enterprise IT
Enterprise organizations are pushing past initial AI experimentation, shifting priorities from testing isolated models to safely d…
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Biological aging and generational shifts in early-onset cancer risk
Analyses of population cohorts found that young adults exhibited earlier systemic and organ-specific aging, which was associated w…
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Sawant pitches yoga as key to healthy ageing and wellness
Goa marks 12th International Yoga Day as CM Pramod Sawant urges daily yoga for physical and mental health, echoing theme “Yoga for…
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International Yoga Day: City bends, breathes and reflects
Vadodara celebrates International Yoga Day with events across campuses, temples and heritage sites; 400+ join 108 Surya Namaskar, …
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The Best State in America for Healthy Aging Has Been Revealed—and No, It’s Not Florida
If you are a reader experiencing an access issue, please contact support@people.inc. To help us troubleshoot more quickly, you may…
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Long-lived families reveal a rare genetic clue to healthy aging
A study of long-lived families has identified rare genetic variants that may help people stay healthier for much longer as they ag…