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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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…
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A Transcriptional Failure Leads to Systemic Inflammation
Researchers have found that bound pieces of RNA and DNA in the cytoplasm of senescent cells encourage these cells to secrete infla…
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Your DNA may know your future – now it costs just $599 to find out
For the price of a weekend trip, your genetic blueprint could reveal health risks decades before they emerge. DNA testing was some…
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Ultrahuman brings glucose tracking to millions of consumers
New launch pairs Abbott’s over-the-counter continuous glucose sensor with Ultrahuman’s metabolic health platform. You’re eating th…
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Dubai makes longevity an economic play
New authority will regulate Dubai’s longevity and wellness sectors as the emirate links healthspan to investment and industrial st…
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AbbVie expands blood cancer portfolio with recent FDA nod
New approval for ultra-rare blood cancer highlights the growing role of precision therapies in treating age-related disease. One o…
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Building Canada’s longevity advantage
As Canada approaches super-aged status, Manulife and the World Economic Forum back home-grown longevity innovation at scale. Canad…
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Butterfly that barely ages could help unlock longevity secrets
Scientists discovered that Heliconius butterflies have evolved an extraordinary lifespan, living several times longer than closely…