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
China launches first large-scale stem cell antiaging trial
A 2,000-person study at Beijing’s renowned 301 Hospital aims to determine whether stem cells can help people maintain function as …
E
Evipedia brings order to longevity’s evidence problem
New resource aims to help users navigate more than 500 health and longevity interventions through continually updated evidence rev…
E
Primeadine® Longevity Supplement Named Wellness Innovation of the Year in the 2026 Mindful Awards
Oxford Healthspan announced that Primeadine®, its line of whole-food spermidine supplements, has been named Wellness Innovation of…
E
New Episode of Retirement in America Podcast Explores the Longevity Revolution with Aging Expert Ken Dychtwald
WASHINGTON, June 11, 2026 /PRNewswire/ -- The National Institute on Retirement Security (NIRS) today released Episode 2 of its new…
E
How to Build Muscle and Boost Longevity With the POWER Method
Dr. Joseph Herrera, a rehabilitation medicine physician at Mount Sinai Health System, joins TODAY to share how to effectively buil…
E
Convergence of alimentary air inflation and adult non-feeding in insects, and possible adaptive functions
Among the many diverse traits of insects, the most speciose and successful terrestrial animals, is an incredible range of lifespan…
E
The90 Launches "The Gem": The First Personal Sun Intelligence Wearable, Backed by Investor Lauryn Bosstick to Revolutionize Skincare
The90 Gem turns real-time UV exposure into personalized sun intelligence for smarter sunscreen timing, healthier skin aging, and a…
E
The longest-lived people on Earth do not run marathons, lift weights, or follow structured exercise plans — instead, they live in places where physical movement is built into daily life through walking, gardening, and the simple geography of hilly terrain — meaning the most effective anti-aging routine ever identified by researchers may be one that doesn’t feel like a routine at all
The 75-year-old Sardinian shepherd Tonino Tola, profiled by National Geographic during Dan Buettner’s original Blue Zones research…
E
A PT shares 1 exercise you should do to build full-body muscle and stay youthful as you age
You don't need a gym to get in shape. A simple exercise can build muscle, sculpt a strong core, and boost longevity, according to …
E
Scientists discover a hidden cause of aging cells that can be reversed
Researchers discovered that declining levels of phosphatidylcholine may be a major cause of age-related mitochondrial dysfunction …
E
Can liver fibrosis be undone? Engitix, GSK aim to find out
New collaboration shifts the focus from slowing liver damage to understanding how scarred tissue may heal itself. “The global lead…
E
HeartSciences opens AI marketplace for heart care
The company’s latest platform update brings FDA-cleared heart AI into everyday care and expands its recurring revenue strategy. In…
E
What happens when AI starts designing aging therapies?
Immorta Bio says the future of medicine may lie in restoring youthful biology and artificial intelligence could be the architect. …
E
The Immune System Maintains the Microbiome
In a recent paper, researchers have proposed that the immune system and immune surveillance play a central role in maintaining [&#…
E
Alzheimer’s blood testing expands across LATAM, Caribbean
C2N Diagnostics and SouthGenetics aim to bring easier Alzheimer’s assessment to underserved aging populations. One of the frustrat…
E
Entropy and aging take center stage in Cologne
Researchers from across disciplines will gather this August to explore whether entropy offers a unifying framework for understandi…
E
Popular joint supplement glucosamine linked to faster Alzheimer’s progression
A major study suggests glucosamine, a popular supplement for joint pain, could be linked to faster progression from mild cognitive…
E
That ringing in your ears could be an early warning sign of hearing loss
A common sign of hearing loss isn’t complete silence — it’s struggling to follow conversations, especially in noisy places. Expert…
E
How Gut Bacteria Affect Lung Fibrosis
In Aging Cell, researchers have described how a strain of Lactobacillus gut bacteria sends chemical signals that enter the bloodst…
E
Rejuvenate Bio secures funding and Merck partnership
New funds and strategic collaboration with Merck Animal Health will support development of therapies targeting age-related disease…
E
TimePie Longevity Forum Spotlights Evidence-Based Medicine
As longevity moves from laboratory promise toward clinical validation, China is emerging as one of the largest demand bases shapin…
E
If you could freeze a healthier version of yourself…
As regenerative medicine advances, preserving your younger cells today could unlock therapies that don’t yet exist. “There’s…
E
Ultra-processed foods may be stealing your focus even if you eat healthy
A study of more than 2,100 adults found that eating more ultra-processed foods was linked to poorer attention and slower mental pr…
E
Blood tests from home? Alamar pushes proteomics beyond clinic
New dried blood spot kit could make large-scale longevity and disease research easier, cheaper and more inclusive. One of the bigg…