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
E
WPBL looking for longevity as players take the field amid rising popularity for women's sports
When Alli Schroder first saw “A League of Their Own” — a 1992 movie based on the All-American Girls Professional Baseball League —…
E
Consuming less protein could have greater health benefits and extend lifespan
Protein-fortified foods are popping up everywhere, from cereal and coffee to even protein water. But a new review covering over 35…
E
Asia’s aging population doesn’t have to be a fiscal burden. With smart planning, it can be a growth opportunity
Singapore and Japan demonstrate that longer lives can boost growth if health and labor policies align.
E
Eating Too Much Protein? It Could Age You Faster If You’re Sedentary
Researchers find cutting protein could slow aging for most adults who are not regularly exercising.
E
The World’s Most Famous Longevity Influencer May Be Regretting It
After devoting his life to living longer, Bryan Johnson is seemingly rethinking his choices—but don’t expect him to stop anytime s…
E
Viral aging advice challenges high-margin business models in longevity sector
A viral social media post advocating simple, zero-cost aging habits is challenging the lucrative business model of a longevity ind…
E
SuperAgers defy genetic risk scores in new longevity study
Research showing 80- and 90-year-olds with exceptional memory share the same Alzheimer’s genetic risk as average peers casts doubt…
E
Niagen NR linked to 2.5-year drop in muscle epigenetic age in Aging Cell study
A peer-reviewed analysis in Aging Cell ties Niagen Bioscience's NR supplement to a measurable reversal of muscle aging markers, si…
E
Serina ahead of schedule in Parkinson’s therapy trial
Serina Therapeutics has completed early dosing in a Parkinson's drug trial, advancing a delivery technology that could lower long-…
E
NADclinic, GCLS partner on longevity education
NADclinic and GCLS partner to strengthen clinician training as longevity medicine shifts from hype to healthcare. The longevity in…
E
Biohacker Bryan Johnson scales back extreme longevity project after diagnosis
The tech entrepreneur famous for spending millions on experimental anti-aging protocols is rethinking his approach, signaling a po…
E
Beverly Hills Concierge Physician Dr. David Nazarian Discusses the Growing Demand for Physician-Supervised Peptide Therapy
As patient interest in peptide therapy and longevity medicine accelerates, Beverly Hills concierge physician Dr. David Nazarian of…
E
José Pedro Castro on Inflammation and Aging
For the last several years, Dr. José Pedro Castro, a Gladyshev Lab alumnus, who is now Assistant Researcher and Project Principal …
E
Scientists discover why poor sleep may harm some brains more
A gene involved in the brain’s overnight cleaning system may change how strongly poor sleep affects Alzheimer’s-related brain chan…
E
A 42-year-old childhood obesity theory may be wrong
New research challenges the decades-old idea that children experience an “adiposity rebound” when their BMI begins rising around a…
E
AI can tell if your brain is aging faster than you are
A person’s sleeping brain may reveal warning signs of dementia long before memory problems begin. Researchers used machine learnin…
E
Exclusive: Jimmer Fredette wants to make ‘exhilarating’ 3×3 basketball the new flag football
USA Basketball 3x3 managing director Jimmer Fredette has been key in the sport's growth and is excited for the tournament with RX3…
E
Epigenetic aging clocks vulnerable to short-term biological fluctuations
A new study reveals that methylation-based epigenetic clocks are highly sensitive to everyday stressors like meals and pollution, …
E
Infamous Biohacker May Be Having Some Regrets
Bryan Johnson, the quirky tech multimillionaire who's turned his body into a longevity lab , is suddenly wondering if he overshot …
E
Italy moves towards integrating longevity into its Health Service
Nicola Marino looks at a new paper proposing an evidence-based roadmap to make healthy longevity a measurable objective of public …
E
Bryan Johnson says he might have taken 'this whole longevity thing too far'
Longevity zealot Bryan Johnson has expressed some doubts about his quest to live forever.
E
Aman Clinics launches Cenegenics’ longevity model in Qatar
Aman Clinics is bringing Cenegenics’ physician-led longevity program to Qatar, moving personalized preventive care into mainstream…
E
Relation builds causal AI for drug discovery
New foundation model and an expanded GSK partnership reflect a growing shift from observational biology towards mechanistic unders…
E
Longevity Pictures and ZQ Entertainment secure Tormented Souls screen rights
The acquisition of the Tormented Souls video game franchise highlights a strategic push by studios to monetize indie gaming intell…