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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Medtronic adds Corsano wearable to its US portfolio
Partnership reflects a bigger shift: medical wearables are becoming part of healthcare’s infrastructure, not just another device o…
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BPGbio moves closer to Phase 3 in rare mitochondrial disease
New findings suggest investigational therapy may overcome a longstanding challenge in treating primary CoQ10 deficiency. In drug d…
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Evipedia expands evidence reviews to cover peptides
New peptide reviews aim to bring structure and transparency to one of longevity’s fastest-moving – and most hotly debated – …
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Intermittent Fasting Increases Lifespan in Male Mice
Restricting food access to an 8-hour window increased median lifespan in male mice by 12%. However, that might be due to voluntary…
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Fountain Life makes longevity accessible with $595 membership
Company introduces BASE, its lowest-priced membership yet, raising the question: is preventive healthcare finally becoming more ma…
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NeuroSense bolsters case for multi-target Alzheimer’s strategy
Biomarker results suggest PrimeC may be acting on shared neurodegeneration mechanisms, adding weight to growing shift in brain agi…
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The real cause of a common stroke may have been missed for decades
Scientists have discovered that a common type of stroke may have a very different cause than doctors once thought. Instead of fatt…
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Immune aging biomarkers for clinical trials
The authors present a framework for the selection of immune aging biomarkers suitable for clinical trials in geroscience, alongsid…
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My father died of cancer at 72. A $12,000 longevity exam at a Silicon Valley clinic found both good and bad news in my DNA.
I enrolled in Human Longevity's executive health program. My cancer results were reassuring, but my genetic results left me a litt…
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Why living past 115 is almost impossible
The maximum human lifespan hasn't moved past 115 years. But is that about to change?
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US life expectancy on track to reach record high! | | Death rate falls to record low...
New mortality data from the federal government suggests that life expectancy probably hit another record high in 2025, as death ra…
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Repair Bio advances plaque regression program with FDA nod
FDA RDEP eligibility for REP-0003 in HoFH strengthens a rare disease pathway with implications beyond inherited cholesterol disord…
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What billionaire deaths say about wealth, health and where you live
Vasily Yurenkov, founder and CEO of Greener Relocation, looks at the wealth-longevity paradox – and how it varies between countrie…
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Landmark study challenges Alzheimer’s gene risk
Prema Cognition and Phoenix Community launch one of largest studies yet into whether healthy habits can help reduce inherited deme…
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Resolution Therapeutics broadens regenerative therapy pipeline
A new in vivo program could help bring regenerative macrophage therapy to more patients with chronic inflammatory and fibrotic dis…
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In HelloNation, Roofing Expert Jesse Curry Highlights Missing Shingles, Recurring Leaks, Sagging Roof, and More
The article explains common warning signs that may indicate a roof is nearing the end of its lifespan. SARASOTA, Fla., July 2, 202…
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Can stress age your stem cells? New mice study points to gut-brain-bone marrow link
Psychological stress may alter the gut microbiome, potentially accelerating the aging process in bone marrow stem cells, a new stu…
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Eric Bormel - Good Deals Are Quiet: Demystifying M&A for Fitness Founders | Future of Fitness
Eric Malzone sits down with Eric Bormel, Managing Director at Solomon Partners, for a deep dive into mergers and acquisitions in t…
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Lancôme brings longevity to the beauty counter
Swiss longevity biotech meets luxury skincare as Lancôme launches a new Mitopure-powered range – and a skin biological age assessm…
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The Longevity Show sets sights on New York
Following a successful inaugural event in London, The Longevity Show will bring its science-led healthspan agenda to the US in 202…
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Rejuvenation Roundup June 2026
Doing something about aging seems to require action at the most basic genomic level. Here’s what’s been done there and…
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Generation Lab tailors biological age testing by sex
SystemAge 2.1 introduces separate female and male biological age assessments, reflecting growing evidence that aging follows diffe…
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Can a pill succeed where Alzheimer’s drugs struggle?
Oligomerix secures $1.9 million in NIH funding to advance an oral Alzheimer’s therapy targeting tau protein. Goodbye, infusion cen…
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UniXell’s FDA clearance advances Parkinson’s cell therapy
Chinese biotech wins US approval to test an off-the-shelf stem cell therapy, bringing scalable regenerative medicine one step clos…