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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Brain Health accelerator targets aging brain diseases
New $400 million initiative will combine human brain tissue, AI and open science to probe the cellular roots of neurodegeneration.…
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The Thalion Initiative: A New Non-Profit With Big Ambitions
The longevity field remains small and starved for resources, especially the subfield devoted to the fundamental biology of aging, …
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Rejuvenation Roundup May 2026
Approaches that modify the processes of aging at their roots have gone well beyond basic research and into therapies intended for …
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Scientists found the hidden switch fueling alzheimer’s brain inflammation
Scientists at Scripps Research have uncovered a molecular “switch” that appears to fuel the damaging brain inflammation seen in Al…
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Repairing DNA damage: Scientists discover a surprising new benefit of melatonin
A new study suggests melatonin supplements may help night shift workers boost their body's DNA repair processes, potentially offse…
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Harvard Publishes a Longevity Report for the General Public
The report, titled “Pathways to Longevity”, introduces several important longevity concepts to the general reader and is another s…
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CBD may slow Alzheimer’s by calming the brain’s immune system
CBD may be doing far more than just easing pain or anxiety — new research suggests it could help fight Alzheimer’s disease by calm…
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Researchers block key protein that helps Parkinson’s spread through the brain
A newly identified protein called GPNMB may play a major role in helping Parkinson’s disease spread through the brain. Researchers…
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Scientists thought brain inflammation was driving long COVID but the scans told a different story
A new brain imaging study has found no evidence of widespread brain inflammation in patients suffering from prolonged symptoms aft…
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New laser heat treatment could stop blindness before it starts
A new experimental treatment could finally offer hope for millions of people with dry age-related macular degeneration — one of th…
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Scientists say they’ve reversed brain aging with a simple nasal spray
Researchers at Texas A&M have developed a nasal spray that appears to reverse brain aging by calming inflammation and restorin…
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AI scans 400,000 Reddit posts and finds hidden Ozempic side effects
By analyzing over 400,000 Reddit posts, researchers discovered that users of popular GLP-1 weight-loss drugs frequently discussed …
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Scientists discover hidden driver of aging — Simple supplement reversed brain decline
A newly identified brain protein may play a major role in how the body ages. Researchers discovered that declining levels of Menin…
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Scientists warn that current vitamin B12 guidelines may be putting your brain at risk
Getting enough vitamin B12 to meet current health guidelines may not actually be enough to protect the aging brain. Researchers at…
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Scientists discover a two-stage aging process that may cause cancer and arthritis
A new theory suggests many age-related diseases may actually start decades before symptoms appear. Researchers say early-life dama…
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Scientists discover why Alzheimer’s risk hits women so much harder
Women may be especially sensitive to the effects of common dementia risk factors, according to a new UC San Diego study of over 17…
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Scientists found a hidden Alzheimer’s trigger and shut it down
A newly identified enzyme called IDOL could become a major new target in the fight against Alzheimer’s disease. Researchers found …
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Breakthrough drug reverses aging in skin and dramatically speeds healing
Scientists have discovered that a topical anti-aging drug called ABT-263 can dramatically improve wound healing in older skin. The…
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Scientists boosted one protein and aging mice became stronger and healthier
Scientists have identified a protein that appears to put the brakes on the chronic inflammation linked to aging. Older mice with b…
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Eating grapes daily could unlock powerful skin protection
Scientists discovered that eating grapes can actually change how your skin behaves at the genetic level. After just two weeks of d…
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Scientists reverse Alzheimer’s in mice with breakthrough nanotechnology
A new nanotechnology treatment reversed Alzheimer’s symptoms in mice by restoring the brain’s natural cleanup system. The speciall…
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Scientists reversed memory loss by recharging the brain’s tiny engines
Researchers have shown for the first time that malfunctioning mitochondria — the cell’s energy generators — may directly cause cog…
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The brain’s “feel good” chemical may be secretly fueling tinnitus
Scientists have uncovered evidence that serotonin — the same brain chemical boosted by many antidepressants — may actually worsen …
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Your “um” and pauses could reveal early dementia risk
The little pauses, “ums,” and moments when you struggle to find the right word may reveal far more about your brain than anyone re…