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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Epigenetic Drug Targets Fat, Improving Blood Vessel Health
Scientists have targeted the thin fat layer around blood vessels with a transcription inhibitor, reducing symptoms of cardiometabo…
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Human data validate Cambrian Bio’s aging target
Positive Phase 1b results for ATX-304 suggest scientists may finally be able to restore a key metabolic pathway that declines with…
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Istesso advances regenerative approach to muscle loss
Phase 2 trial of leramistat targets sarcopenia, a major driver of frailty and loss of independence in later life. Longevity is tea…
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AU-based Everlab bags $42m to make preventive care accessible
Australian healthtech Everlab has raised $42 million to expand its preventative healthcare platform, aiming to stop disease before…
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Human Continuum raises $5.1m to advance exosome platform
New funding will support development of regenerative therapies and diagnostics aimed at extending healthspan. A growing number of …
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The homing instinct: why most stem cells get lost
Stress-enduring cells offer a precision, homing-based alternative to the erratic, shotgun approaches of traditional stem cell ther…
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How Antioxidants Can Selectively Remove Some Senescent Cells
In Aging Cell, researchers have described the way that antioxidants work against senescence in muscle cells by altering mTOR signa…
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Corsair reports early success for pulmonary hypertension patch
A once-daily patch could make one of pulmonary arterial hypertension’s most effective treatments easier for patients to live with.…
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MetaShape targets GLP-1’s biggest weaknesses
New data suggest MS 001 could help preserve muscle, reduce weight regain and deepen fat loss alongside GLP-1 drugs. The obesity dr…
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Linnaeus drug enters gold-standard healthy aging testing program
LNS8801 advances into the National Institute on Aging’s flagship lifespan-testing program, adding momentum to its healthy-aging am…
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Forever chemicals may be aging you – longevity needs to wake up
Dan DeBaun, founder of the largest authorized Berkey dealer in the US, on why longevity needs to treat subtraction as seriously as…
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World’s first in vivo gene editing Phase 3 win
A one-time CRISPR treatment dramatically reduced attacks in hereditary angioedema, marking a major milestone for genetic medicine.…
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From gym staple to longevity tool: Elysium launches Creatine+
New supplement combines creatine, HMB and pomegranate compounds to target strength, recovery and healthy aging. Walk into almost a…
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Researchers identify Alzheimer’s immune ‘tipping point’
A study from Muna Therapeutics suggests the brain’s immune cells may help determine who develops dementia and who remains re…
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Clair raises $11.6m for continuous hormone tracking
Non-invasive continuous hormone monitoring arrives – and may find female physiology more complex than the textbooks suggest. Clair…
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Rugiet expands into longevity with peptide therapies
Men’s health company adds physician-prescribed longevity treatments as demand grows for performance medicine and preventive care. …
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Gero raises $17m to model the mathematics of aging
New financing backs a physics-based approach that aims to move geroscience from observing aging to predicting it. For much of mode…
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How weight lifting can help you stay healthier as you age
All exercise helps you live longer, but strength training helps you live better – here’s how you can get stronger. If you watched …
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Report: Targeted Supplement Use Benefits Older Adults With Confirmed Deficiencies; Protein Identified as Key Nutrient
Supplement Use in Older Adults Requires Evidence of Deficiency, Report Says Supplements marketed for health often provide little b…
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The one World Cup fashion rule that Victoria Beckham never broke
As England gears up for its first match of the 2026 World Cup, outfit inspiration is once again being sourced from the blueprint f…
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Scientists say most of what’s in your food is still a mystery
Scientists are beginning to explore a hidden world of thousands of food chemicals that go far beyond the nutrients listed on nutri…
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FIFA World Cup 2026: Lionel Messi joins Cristiano Ronaldo club, becomes 2nd player to score in 5 World Cups
Lionel Messi achieved his 200th international appearance for Argentina in their FIFA World Cup 2026 opener against Algeria. At 38,…
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10 surprising ways diabetes and dementia are connected
Diabetes and dementia appear to be closely intertwined, with each condition potentially influencing the other. Problems with insul…
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With recycling rates dipping, Singapore to review masterplan to extend Semakau landfill's lifespan
The review will begin in the coming months and complete in 2027.