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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Osteopenia is silently weakening bones in millions of people
Osteopenia is a common but often overlooked condition that causes bones to become less dense and more fragile. Because it develops…
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Peers Capital bets on prevention before the pivot
New deal-by-deal syndicate is backing founders in diagnostics, longevity, recovery and behavior change – before traditional invest…
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Stem cell banking partnership targets future of longevity
AcCELLerated Biologics and Forever Labs team up to make regenerative medicine more accessible and personalized. Retirement account…
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NorthStrive eyes emerging GLP-1 opportunity: muscle preservation
New patent filings target one of weight loss medicine’s biggest challenges: keeping muscle while shedding pounds. By securing pate…
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Glycosylation’s Role in Alzheimer’s Disease
A recent study suggests that hyperglycosylation in brain tissue can be a hallmark of Alzheimer’s disease [1]. Lesser-known Alzheim…
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An EU moonshot to solve aging
Linus Petersson, Founder of the Swedish Longevity Cluster, reports on how to win €4 million in longevity funding. For years, the l…
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Longevity Health Adds Third 5‑Star Plan as New Jersey Earns Top Rating Following CMS Recalculation
PALM BEACH GARDENS, Fla., June 24, 2026 /PRNewswire/ -- Longevity Health Plan of New Jersey has earned a 5-Star Rating following t…
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The Key to Healthy Aging: NMN Supplements Shown to Boost NAD+ Levels
Life Extension launches NMN supplements Life Extension launches NMN supplements
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Noom makes GLP-1 support free for all users
Digital companion aims to help patients preserve muscle, manage side effects and maintain weight loss beyond medication. The GLP-1…
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The under-the-radar wellness hack all of us need in our lives
The hottest new trend in real estate is adding wellness and longevity features, but we all might be better off just making a new f…
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How many updates does your phone have left? The longevity of Apple, Samsung, Pixel, and more phones explained
Some phones will keep getting updated for a lot longer than others, so it's worth knowing how long yours has left.
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How Long Do Gaming Laptops Last? Here's What Users Say
Gaming laptops aren't cheap, so knowing what affects their lifespan matters. Here's what owners report and the factors that make t…
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Nearmap Analysis Reveals Climate Stress Is Quietly Reshaping Property Risk Across America
New research of 2.8 billion roof images finds heat, humidity, and extreme rainfall are shortening roof lifespans across the U.S., …
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Lifespan-extending human trial to rejuvenate old and tired immune cells
A landmark study due to start in the coming months aims to test a method for rejuvenating our immune system in older age. The Phas…
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Welcome to the Superaging Era: Youth is no Longer the Holy Grail as Gen X and Millennials Chase the 100-Year Lifestyle
New Havas research reveals aging is increasingly shaped by mindset, lifestyle, and technology—not just chronology—as the estimated…
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Reya.ai selected for NVIDIA startup program
Longevity clinic software specialist will discuss AI’s growing role in clinical decision-making at The Longevity Show this w…
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Veteran sprinter Srabani's secret of longevity: Hunger for success, drugs-free body
Veteran Indian sprinter Srabani Nanda, at 35, credits her enduring success and recent Asian Relays gold to unwavering hunger and a…
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20 Years of Greatness: How Lionel Messi and Cristiano Ronaldo just matched the identical World Cup longevity record
With a 20-year span between their first and last World Cup goals, Lionel Messi and Cristiano Ronaldo are tied in an astonishing lo…
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Insurance confronts the longevity challenge
The latest Longevity Show blog explores why healthspan may matter more than lifespan for insurers navigating demographic change. A…
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Biological Aging May Be Driving Increased Early-Onset Cancer
A new study links accelerated aging to early-onset solid cancers, while showing that this gap is becoming wider with each new gene…
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Rapalogix raises $20m for longevity skin health
Series A funding will expand Re-Q and advance a pipeline built on mTOR biology as longevity science seeks commercial traction. Rap…
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Insilico’s $2.5b AI drug discovery deal targets neuroimmune failure
Partnership with SK Biopharma signals growing confidence that AI can accelerate search for treatments for some of brain’s toughest…
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New image? AI art giant Midjourney’s wildest leap into longevity
The company known for generating AI artwork wants to turn body scanning into a spa experience and perhaps reshape preventive healt…
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Singapore IPA nanosensor speed up gut biomarker testing
New nanosensor could make gut health biomarkers faster and easier to measure, signaling growing opportunities in preventive health…