Evidence-based articles on living longer, backed by peer-reviewed studies.
Epigenetic clocks like Horvath's and GrimAge estimate your biological age from DNA methylation patterns. Learn how these and other biological age tests work.
VO2 max testing reveals how efficiently your body uses oxygen, a top predictor of longevity. Learn how it works, what your score means, and how to improve it.
A DEXA scan reveals your muscle, fat, and bone density, numbers the bathroom scale hides completely. Learn why body composition testing matters for longevity.
Does collagen supplementation really improve skin and joints as we age? Review the clinical trial evidence on collagen peptides for healthy aging here.
NMN and NR both raise NAD+ levels, a key coenzyme linked to aging. See what human clinical trials actually reveal about these popular longevity supplements.
Metformin may slow aging beyond blood sugar control. Explore the TAME trial, key longevity mechanisms, and the real risks of this widely studied diabetes drug.
Rapamycin extends lifespan in mice by inhibiting mTOR. Discover what the human evidence shows about dosing, risks, and longevity benefits before trying it.
Selenium is essential but has a narrow safe range. Here is what the trials show about selenium, cancer, mortality, and why more is not better.
Zinc is essential for immune function and deficiency is common in older adults. Here is what the evidence shows about zinc, immunity, ageing, and supplements.
The omega-3 index measures EPA and DHA in red blood cells. Here is what the test shows, what the target range is, and whether supplementing changes outcomes.
HbA1c reflects average blood glucose over three months and predicts mortality on a J-shaped curve. Here is what your number means and how to improve it.
High-sensitivity CRP measures low-grade inflammation and predicts cardiovascular risk. Here is what your hs-CRP number means and what actually lowers it.
ApoB counts the atherogenic particles that drive heart disease. Here is why it outperforms LDL cholesterol as a risk marker and what your number means.
Creatine is one of the best-studied supplements for muscle and possibly brain function. Here is what the evidence actually shows about creatine and lifespan.
Vitamin B12 deficiency becomes more common with age and can cause anemia and nerve damage. See who is at risk and what the evidence shows for healthy aging.
Magnesium intake is linked to lower cardiovascular and all-cause mortality in large cohorts. See what the evidence shows about magnesium and longevity.
Does vitamin D lower the risk of death? See what the VITAL trial and other large randomized trials really found about vitamin D supplements and mortality.
Does the ketogenic diet extend lifespan? See what published trials and cohort evidence actually show about keto, low-carb diets, and mortality.
Do vegan and plant-based diets extend life? See the Adventist Health Study, EPIC-Oxford, and cohort evidence on plant-based eating and mortality.
The MIND diet combines Mediterranean and DASH patterns and is linked to slower cognitive decline and lower Alzheimer's risk. See what the evidence shows.
The DASH diet lowers blood pressure in randomized trials and is linked to lower mortality in large cohorts. See what the evidence shows for DASH and lifespan.
Eating fish twice weekly is linked to lower cardiovascular mortality in major trials and cohorts. See the omega-3 evidence for heart health and lifespan.
Meta-analyses link each daily serving of red meat to 13% higher mortality risk, and processed meat to 20% higher risk. See what the evidence really shows.
A 10-week Stanford trial found fermented foods increase gut microbiome diversity and lower 19 inflammatory markers. See the full evidence for longevity.
Cruciferous vegetables like broccoli are linked to 15% lower breast cancer risk in a pooled meta-analysis. See the sulforaphane evidence and weekly dose.
Berry intake is linked to slowing cognitive decline by up to 2.5 years in a 16,000-woman study. See the anthocyanin evidence for brain aging and memory.
Higher olive oil intake is linked to a 19% lower risk of death in large cohort studies. See the PREDIMED trial evidence on olive oil, heart, and lifespan.
Daily nut consumption is linked to a 20% lower risk of death in major cohort studies. See the evidence on nuts and longevity, ideal dose, and mechanisms.
150 to 300 minutes of aerobic work, two resistance sessions, deliberate recovery. The evidence-based weekly protocol for using exercise to extend your healthy lifespan, backed by WHO guidelines and peer-reviewed research.
Unfit men have 2.76 times the relative risk of death compared with fit men. A 122,007-patient JAMA study found no upper limit to the mortality benefit of higher cardiorespiratory fitness. Here is what the research says and how to act on it.
A meta-analysis of more than one million adults found that about 60 to 75 minutes of daily activity offsets the mortality risk of sitting eight or more hours. The combination of high sitting and low activity drives the risk, not sitting alone.
The five-year Generation 100 randomised trial found no significant mortality difference between HIIT, steady-state cardio, and standard activity advice. Both beat inactivity, so the best choice is the one you will keep doing.
In the international PURE study, each 5 kilogram drop in handgrip strength was associated with a 16 per cent higher risk of all-cause death, outpredicting systolic blood pressure for cardiovascular mortality. Here is why grip works as a biomarker and what to do about it.
An analysis of the Copenhagen City Heart Study linked tennis to 9.7 extra years of life expectancy versus sedentary adults, ahead of badminton, football, and solo sports. Here is what the numbers mean and the social-interaction hypothesis behind them.
The best current evidence points to around 8,000 steps a day, with mortality risk falling up to roughly 8,000 to 10,000 steps before plateauing. The famous 10,000-step target is a marketing figure, not a clinical threshold.
Pooled cohort studies link any muscle-strengthening activity to roughly a 10 to 17 per cent lower risk of all-cause mortality, with the largest benefit at about 30 to 60 minutes per week. Here is the evidence, the effect sizes, and a practical weekly dose.
The training zone most people ignore has the deepest evidence base for longevity. Zone 2 drives mitochondrial biogenesis, fat oxidation, and cardiovascular adaptation. Here is the physiology and how to apply it at any fitness level.
A comprehensive, evidence-based guide covering every major factor that determines how long you will live. From exercise and diet to sleep, stress, social connections, and the surprising role of tennis.
The complete science of how substances affect your lifespan. From the 10-year penalty of heavy smoking to the surprising longevity curve of moderate coffee consumption, backed by the largest cohort studies ever conducted.
Loneliness kills as surely as smoking 15 cigarettes a day. The complete science of how chronic stress, depression, social isolation, and psychological wellbeing determine how long you live, backed by 25+ landmark studies.
Sleeping less than 6 hours raises mortality risk by 12%. Sleeping more than 9 hours is even worse. The complete science of how sleep quality, duration, and timing determine how long you live, backed by 40+ studies.
Tennis adds 9.7 years. Jogging adds 3.2. Gym activities add just 1.5. The complete ranking of exercises by years of life gained, from the Copenhagen City Heart Study to VO2 max research covering 661,000+ participants.
The Mediterranean diet adds 4-5 years. Nuts reduce mortality by 20%. Each 10g of daily fibre cuts death risk by 10%. The complete evidence on which foods extend life and which ones shorten it, from the PREDIMED trial to the Adventist Health Study.
Five places on Earth where people routinely live past 100. From Okinawa's hara hachi bu to Sardinia's shepherds to Ikaria's afternoon naps. What the science says, what the controversies are, and what you can actually use.
Rapamycin extends mouse lifespan by 14%. Senolytics clear zombie cells. Epigenetic clocks measure your biological age. The complete guide to what aging research has actually proven, what is hype, and what might work in humans.
Men who orgasm frequently have 50% lower mortality. Social isolation kills as surely as smoking 15 cigarettes a day. The complete science of how marriage, sex, friendship, and community shape your lifespan.
Air pollution kills 6.7 million people per year. Your postcode predicts your death date better than your genetics. The complete science of how your environment, from PM2.5 to green space to noise pollution, shapes how long you live.
Chronic stress shortens telomeres by the equivalent of a decade of ageing. The Whitehall II study tracked 10,000 civil servants and found job stress increases heart disease risk by 23%. Here's what actually works to fix it.
The Holt-Lunstad meta-analysis of 308,849 people found strong social relationships increase survival odds by 50%. The Harvard Study followed men for 85 years. The answer was always the same: relationships matter most.
Twin studies said genetics explain 25% of lifespan variation. Then a 400-million-person Ancestry.com study dropped that to 7%. APOE4 carriers have 12x Alzheimer's risk. Here's what your DNA actually controls.
Calorie restriction extends rodent lifespan by 30-40%. The CALERIE trial proved it works in humans too. But the 2024 AHA study raised cardiovascular concerns about 16:8 fasting. Here's the full evidence.
The Global BMI Mortality Collaboration studied 3.9 million people. The lowest mortality is at BMI 22-25, not underweight. But waist-to-hip ratio predicts death better than BMI. The obesity paradox explained.
Sara Lazar's brain imaging showed meditators have thicker prefrontal cortex at age 50. MBSR reduces cortisol by 23%. Loving-kindness meditation slows telomere shortening. The neuroscience of how meditation fights brain ageing.
A 2023 NIH study of 11,255 adults over 25 years found that people with high serum sodium (poor hydration) age biologically faster and die sooner. Proper hydration could add 15 years to your health span.
A Swedish study of 3.4 million people found dog owners have 33% lower risk of death after heart attack. Forest bathing lowers cortisol by 12.4%. Living near green space reduces all-cause mortality. Nature is medicine.
Chetty's landmark 2016 study found the richest 1% of Americans live 14.6 years longer than the poorest 1%. Your postcode predicts your death date. Here's the complete science of how poverty kills and what can change it.
The UK Biobank study of 500,000 people found that coffee drinkers have lower mortality at any dose. Green tea drinkers in Japan have 26% lower death risk. The complete science of caffeine, polyphenols, and longevity.