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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This beauty supplement brand helps with aging skin — and is 20% off
Found: the new beauty suite to add to your routine.
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The hidden risks of grey-market peptides – why women face greater danger
Unregulated peptides sold for muscle gain and anti-ageing carry serious risks, and the evidence suggests women face the greater da…
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UV Curing Market Set to Reach $4.85 Billion by 2032 Led by Excelitas Technologies Corp., Nordson Corporation, and Dymax
Dublin, July 01, 2026 (GLOBE NEWSWIRE) -- The "UV Curing System Market by System Type, Mercury Lamp Curing, UV LED Curing, Hybrid …
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Longevityの社会実装プラットフォーム始動：世界有数の長寿国・日本から、Longevity革命を世界へ。
[一般社団法人 Next Generation Medicine Japan] [画像1: https://prcdn.freetls.fastly.net/release_image/186296/1/186296-1-57a3ef49bbbb2614171…
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Decent Holding Inc. Expands Community Healthcare Network to Over 480 Operational Centers, Advancing Its Vision to Build China's AI-Enabled Healthy Aging Platform
BEIJING, China, July 01, 2026 (GLOBE NEWSWIRE) -- Decent Holding Inc. (NASDAQ: DXST) ("Decent" or the "Company"), a technology-dri…
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Aramore Selected as a 2026 BeautyMatter NEXT50
Recognition solidifies Aramore's breakthrough scientific approach to skin longevity and performance. BEVERLY, Mass., July 1, 2026 …
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Conan O’Brien reveals overlooked male menopause change that surprised him
The comedian and former late-night host opened up about the moment he realized one of the effects of aging may have been tied to h…
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Designs for Health launches GLP-1 Akkermansia probiotic
Designs for Health launches gut-focused probiotic formula aimed at metabolic health and weight management. Two questions are shapi…
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Zymeworks buys cash-generating COPD asset for $929m
Theravance deal gives biotech firm a marketed medicine, reliable cash flow and more room to invest in future therapies. What if th…
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Future Biotech Expo brings longevity into focus
AI-driven discovery, precision medicine, translational science: Houston’s new expo borrows from the longevity playbook. Futu…
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Aptorum-backed DiamiR expands Alzheimer’s diagnostic efforts
AlzLabs collaboration comes as Aptorum and DiamiR prepare to become Niki BioSolutions, raising questions about future of brain dia…
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Houdini Bio aims to unlock longer-lasting gene therapies
Startup’s ‘escape artist’ approach could help therapeutic DNA evade cellular silencing – with future implication…
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Study Maps Existing Drugs to the Hallmarks of Aging
A new study suggests a way to predict whether existing drugs can extend human lifespan. This method uses a network approach that d…
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UFC GYM, NexGen MD Scientific Launch PWR Clinics and Expansion of Longevity Clinic Network
Three clinic locations now under development; PWR brand introduced as the premier in-gym longevity clinic experience, expanding ac…
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Football Legend Séan Garnier Joins the Urban Pitch Podcast
Discussing everything from his longevity in the game to his new sport in UBF 1v1, Séan Garnier is the latest guest on the Urban Pi…
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‘We are more likely to be living in poverty’: Social Security is a lifeline for women, so why are we ignored?
“We are more likely to live longer, to live alone and to be caregivers.”
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New Human Study in Nature's Scientific Reports Finds Candela's Nordlys® Non-Ablative Fractional Laser Reverses the Skin's Epigenetic Signature of Aging
First in vivo human evidence that Candela's Nordlys laser remodels DNA methylation associated with skin aging and has a direct mol…
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Time to say goodbye to Sentinel-1A
After 12 years of exceptional service, the pioneering Copernicus Sentinel-1A radar satellite has reached the end of its mission. O…
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Longevity doctor lists 6 micronutrients for better hormone balance: Magnesium, zinc, selenium, and more
Micronutrients are required in small amounts, but their deficiency can impact hormone balance and overall health. Dr Vass lists si…
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Scientists may have finally found how Alzheimer's spreads through the brain
A common brain protein may be giving Alzheimer’s disease an unexpected way to spread, carrying toxic Tau proteins from damaged neu…
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The Morning Report 6/30
1960s office vibe revives Turin bar interior, three hidden European summer spots and four simple strategies for extending lifespan…
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How a Primate-Specific RNA Strand Worsens Senescence
Researchers have discovered a primate-specific piece of non-coding RNA that is linked to aging and makes senescence worse. The pac…
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Patch, not needle: Anodyne raises $12.6m for GLP-1 obesity patch
Boston biotech secures Series A funding to move its once-weekly GLP-1 obesity patch into first-in-human clinical trials. Is the we…
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Verge Labs opens new front: AI lab to decode human disease
Former Verge Genomics is building AI models from human brain data, aiming to make drug development more precise and less prone to …