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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From self-optimization of individuals to collective joy at scale
Tina Woods, Founder and CEO of Collider Health, explains why the positive psychosocial exposome is core to the next frontier of lo…
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Life Bio reaches first clinical milestone for OSK therapy
First patient dosed in Phase 1 trial testing epigenetic restoration approach for progressive age-related vision loss. The longevit…
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Scientists found a new Alzheimer’s trigger and a drug that stops it
Researchers have identified a new Alzheimer’s target and created an experimental compound that blocks a damaging process inside br…
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Fighting Parkinson’s by Restoring Protein Degradation
Researchers have explained how a protein found in both yeast and humans facilitates the destruction of the core protein responsibl…
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Osteoarthritis may be one disease after all, Oxford study finds
Largest-ever analysis of knee osteoarthritis challenges decades of thinking and could accelerate the hunt for effective therapies.…
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Ilant’s AI-powered obesity care model raises $15m
$15 million funding signals growing demand for personalized obesity care that looks beyond medication alone. What if the biggest c…
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The second patient in the room
With their healthspan eroding in real time, Vallige Founder and CEO Matt Tullis explains why caregiver burnout is longevity’s hidd…
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Longevitix launches AI platform to tackle longevity data overload
New clinical intelligence system aims to help physicians navigate fragmented data and deliver continuous preventive care. Longevit…
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Dementia risk linked to nitrate in drinking water, study finds
A major long-term study of more than 54,000 adults found that where nitrate comes from may matter far more than how much you consu…
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The supplements older adults actually need and the ones they don't
Supplements are often marketed as shortcuts to better health, but for many older adults, the real issue is whether they have a spe…
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Adaptyx debuts first continuous cortisol tracking wearable
New human data suggest the stress hormone may be the next biomarker to move from snapshots to real-time monitoring. Imagine waking…
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Data raises questions about long-term effects of GLP-1 therapies
Eos SENOLYTIX says new preclinical findings highlight body composition and healthy aging as the next frontier in obesity…
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Neurons’ Protein Disposal Trick Offers Alzheimer’s Insights
According to a new study, a special protein disposal system, currently found only in neurons, is linked to central hallmarks [R…
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Live long and measure
Deep Science Ventures Harry Macpherson explains why there is a pressing need to measure the chemical exposome. My country, the UK,…
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Goodbye, arm cuffs? South Korea bets on ring-type BP monitor
South Korea has become the first country to fold cuffless blood pressure monitoring into official hypertension guidelines. In home…
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The biggest collagen study yet reveals what actually works
A major review of nearly 8,000 participants found that collagen supplements can improve skin health and ease osteoarthritis sympto…
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Preventing Load-Induced Arthritis at the Cellular Level
Researchers have discovered that the osteoarthritis-inducing effects of excessive mechanical stress can be mitigated by increasing…
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Axo Longevity to showcase preventive health at Longevity Show
Biomarker testing, AI-powered health insights and elite-performance expertise will be on display in London this month. Axo Longevi…
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NUS launches healthy longevity graduate certificate
NUS launches world’s first postgraduate program to integrate geroscience, gerodiagnostics and precision geromedicine into a …
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Montara targets Parkinson’s with brain-only drug approach
New funding from The Michael J Fox Foundation backs a strategy that could unlock a long-studied pathway linked to both Parkinson’s…
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Japan moves closer to approving BioCardia heart failure therapy
PMDA signals support for the regulatory submission of CardiAMP, a personalized cell therapy for patients with limited treatment op…
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Forever Healthy Foundation Launches Evipedia.ai
The Forever Healthy Foundation today publicly launched evipedia.ai, an open online encyclopedia of in-depth evidence reviews cover…
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No limits: NewLimit lands $435m ahead of human trials
The longevity biotech is accelerating toward the clinic after uncovering a promising age-reprogramming therapy years sooner than e…
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InsideTracker pivots from consumer brand to AI platform
Biomarker intelligence company launches Terra platform as wellness brands face growing pressure to prove real health outcomes. “Th…