Topics / Longevity
What the evidence actually says about living longer well, from exercise and sleep to fasting, biomarkers, and the interventions people keep asking me about.
A 2026 NHANES analysis of 14,012 adults found finishing the last meal before 9pm was linked to slower biological ageing in heart, liver, and body. Strongest after 40.
A 3.8-million-person meta-analysis shows exercise intensity predicts mortality more reliably than total duration. Here's what the data means for how you train.
Tennis added 9.7 years of life expectancy in the Copenhagen City Heart Study. Jogging added 3.2. Here's what the data shows, and what probably explains the gap.
Men using a sauna four to seven times a week had a 77% lower risk of dying from cardiovascular disease. The data, the mechanism, and who should be cautious.
Eleven extra minutes of sleep, four and a half more minutes of activity, a small diet improvement. New UK Biobank data shows how much that shift cuts cardiovascular risk.
The evidence that light drinking is protective has mostly fallen apart. Two large 2022 and 2023 analyses show measurable harm at levels most people consider moderate.
Most stress-recovery protocols were built from male-dominated research. HPA axis recovery, cycle phase, and perimenopause mean the defaults don't fit everyone.
Chronic loneliness measurably lowers vagal tone, weakens vaccine response, and raises stroke and heart attack risk. It's a cardiovascular problem.
Most people expect to feel like themselves within a month. The biology says months, not weeks. And the single strongest predictor of whether recovery holds isn't rest.
Three 2025 studies put numbers on how walking affects dementia risk. The floor is lower than you'd think. 1 to 35 minutes of moderate activity a week moves the needle.
Adding load to walking produces a predictable jump in metabolic cost, stimulates bone formation, and loads the heart harder. Without the joint impact of running.
Sit-rise from the floor, grip strength, walking speed, and one-leg balance. Four free tests that predict mortality across hundreds of thousands of adults.
Your chronological age is one number. Your biological age, measured through DNA methylation, is often quite different. What epigenetic clocks actually show.
Insulin sensitivity follows a circadian rhythm. Highest in the morning, declining through the day. After 40, the morning window matters more, not less.
Standard blood work shows lagging indicators. Functional markers like grip strength, sleep, and recovery shift years earlier and respond to intervention.
Extended morning fasting plus high-dose caffeine is a stress signal stacked on top of another. For many people over 40, this pattern amplifies fatigue rather than fixing it.
Three biological systems shift after 35: hormonal, mitochondrial, and metabolic. They interact, they compound, and they explain why what worked at 28 doesn't work now.
Cardiorespiratory fitness predicts mortality more reliably than smoking, diabetes, or hypertension. The data, and how much you can actually move it.
Most testosterone boosters are oversold. The evidence on tongkat ali, ashwagandha, fadogia, zinc, vitamin D, and the lifestyle variables with much larger effect sizes.