title
subtitle
10
studiesCurated
peerReviewed
40k+
participantsCovered
acrossAllStudies
8
categories
longevityDomains
10
actionableTakeaways
evidenceBacked
researchDigestLabel disclaimer
GLP-1 Agonists Reduce Major Cardiovascular Events by 20% — SELECT Trial
Semaglutide (Ozempic/Wegovy) 2.4mg weekly reduced major adverse cardiovascular events (MACE) by 20% over 3.3 years in non-diabetic overweight adults with prior CVD.
GLP-1 Agonists Reduce Major Cardiovascular Events by 20% — SELECT Trial
keyFinding
Semaglutide (Ozempic/Wegovy) 2.4mg weekly reduced major adverse cardiovascular events (MACE) by 20% over 3.3 years in non-diabetic overweight adults with prior CVD.
whyItMatters
GLP-1 agonists are emerging as the first drug class to demonstrate cardiovascular benefit independent of blood glucose control. The anti-inflammatory and neuroprotective mechanisms may extend well beyond weight management.
actionTakeaway
If you have cardiovascular risk factors and excess weight, semaglutide is worth a serious conversation with your physician. The cardiovascular benefit is real and independent of the weight loss effect.
Low-Dose Rapamycin Improves Immune Function in Aging Adults — Mannick et al.
keyFinding
Rapamycin 5mg once weekly for 6 weeks improved immune responses to influenza vaccine by 20% and reduced rates of infection in adults over 65.
whyItMatters
mTOR is the master regulator of cellular growth and aging. Inhibiting it with rapamycin is one of the most robust longevity interventions in animal models. Human data is accumulating — the ITP (Interventions Testing Program) has consistently replicated lifespan extension in mice.
actionTakeaway
Rapamycin is gaining serious attention from longevity physicians. If considering it, intermittent dosing (5-6mg once weekly) appears to balance benefits vs side effects. Requires physician oversight.
Dasatinib + Quercetin (D+Q) Senolytics Clear Senescent Cells and Improve Physical Function
keyFinding
D+Q protocol in patients with idiopathic pulmonary fibrosis (IPF) reduced senescent cell burden and improved 6-minute walk distance by 21 meters vs placebo.
whyItMatters
Senescent cell accumulation is a primary driver of the aging phenotype. Clearing them — even transiently — appears to rejuvenate tissues. This is a conceptually transformative approach: instead of managing symptoms, you remove a root cause of aging.
actionTakeaway
D+Q protocol (5 days on, followed by break) is being used off-label by longevity-focused physicians. Quercetin alone (1000mg/day) may provide partial benefit. Fisetin is a more bioavailable flavonoid alternative showing similar senolytic activity in mice.
Exercise is the Most Powerful Single Intervention for Mental and Physical Health — Lancet Meta-analysis
keyFinding
150 minutes per week of moderate exercise reduces depression risk 43%, dementia 28%, type 2 diabetes 35%, cardiovascular disease 30%, and all cancers 13%.
whyItMatters
No drug, supplement, or dietary intervention approaches the breadth of benefit of regular exercise. It is the single most evidence-based longevity intervention available to everyone. The dose-response curve has no minimum — even 15-30 min/day meaningfully reduces risk.
actionTakeaway
Target: 150 min/week minimum moderate aerobic (Zone 2) + 2x/week resistance training. VO2 max is the strongest single predictor of all-cause mortality — prioritize aerobic fitness alongside strength. Walking counts.
Time-Restricted Eating Improves Insulin Sensitivity Without Calorie Restriction
keyFinding
An 8-hour eating window (without calorie restriction) for 12 weeks improved insulin sensitivity 25%, reduced systolic blood pressure 4 mmHg, and reduced hsCRP in overweight adults.
whyItMatters
TRE is a zero-cost, immediately accessible intervention with significant metabolic benefits. Even a 10-12 hour eating window provides benefit vs unrestricted eating. It addresses insulin resistance — the root driver of metabolic syndrome.
actionTakeaway
Start with a 12-hour eating window, then tighten to 10 hours. Avoid food within 3 hours of bedtime. Earlier eating windows (7am-5pm) are more effective than late windows (12pm-8pm) due to circadian alignment.
Cold Water Immersion: 11 Minutes Per Week Activates Brown Fat and Raises Dopamine 250%
keyFinding
Soberg et al. confirmed 11 minutes/week of cold water immersion (not cold air) is the threshold for meaningful brown adipose tissue (BAT) activation, norepinephrine increase 300%, and sustained dopamine elevation 250%.
whyItMatters
The neurochemical effect (sustained dopamine elevation) is functionally significant for mood, motivation, and focus — not just the metabolic benefits. BAT activation burns calories, improves glucose disposal, and reduces visceral fat over time.
actionTakeaway
Cold water immersion (cold plunge, cold lake, cold bath) in the 50-59°F (10-15°C) range. Total exposure of 11 minutes/week, split across 2-4 sessions. Duration of 2-4 minutes per session. End with cold, not warm, to maintain catecholamine effect.
Poor Sleep Accelerates Amyloid Accumulation 3x Faster; One Night of Deprivation Raises Tau 17%
keyFinding
Longitudinal data confirms poor sleep accelerates amyloid-beta accumulation in the brain 3-fold. A single night of total sleep deprivation increases tau protein in cerebrospinal fluid by 17%.
whyItMatters
Sleep quality is Alzheimer's prevention. Not just health maintenance — genuine disease prevention. Given that Alzheimer's has no disease-modifying treatment, sleep is arguably the most important preventive intervention available.
actionTakeaway
Prioritize 7.5-9 hours of consistent sleep. Get an AHI test (WatchPat home sleep study) to rule out sleep apnea. Alcohol disrupts slow-wave sleep — avoid within 3 hours of bedtime. Keep room at 65-68°F for optimal sleep architecture.
Zone 2 Training (4 mmol/L Lactate) Optimal for Mitochondrial Biogenesis — San Millan et al.
keyFinding
Zone 2 training at the first lactate threshold (4 mmol/L blood lactate, ~65-75% max HR) is the optimal intensity for mitochondrial biogenesis, fat oxidation, and GLUT4 transporter upregulation.
whyItMatters
Mitochondrial density is a direct measure of metabolic health and biological aging. Low mitochondrial function underlies fatigue, metabolic disease, and accelerated aging. Zone 2 is the most accessible way to build mitochondria without excessive stress.
actionTakeaway
Zone 2: conversation-possible pace, nose breathing mostly possible, heart rate ~130-150 bpm (age-dependent). Target 3-4 hours per week for meaningful mitochondrial adaptation (takes 8-12 weeks). Cycling and rowing are more efficient than running for pure Zone 2 stimulus.
Sauna 4-7x Per Week: 40% Lower Cardiovascular Mortality, 66% Lower Sudden Cardiac Death Over 20 Years
keyFinding
Updated analysis of the Kuopio Ischemic Heart Disease Study confirms 4-7x/week Finnish sauna (80-100°C, 15-20 min) associated with 40% lower CVD mortality and 66% lower sudden cardiac death vs 1x/week.
whyItMatters
Sauna provides many of the benefits of cardiovascular exercise through passive heat stress — particularly valuable for injured individuals or those building volume. The sudden cardiac death reduction (66%) is one of the largest risk reductions seen for any lifestyle intervention.
actionTakeaway
Target 4+ sessions per week, 15-20 minutes each at 80°C+. Hydrate well (16oz water before, during, after). Cold plunge after sauna blunts the heat shock protein response — do sauna and cold in separate sessions for maximum benefit of each.
40g Protein Per Meal Maximally Stimulates Muscle Protein Synthesis at Any Age
keyFinding
40g leucine-rich protein per meal produces maximal muscle protein synthesis (MPS) regardless of age. Distributing protein evenly across 3-4 meals (vs front-loading at dinner) significantly improves net anabolic response.
whyItMatters
Sarcopenia (muscle loss with aging) is a primary driver of frailty and mortality. Optimizing muscle protein synthesis through proper protein distribution is a free, high-impact intervention for maintaining muscle mass over decades.
actionTakeaway
Target 40g protein per meal, 3-4 times per day. Total daily target: 1.6-2.2g/kg body weight. Prioritize leucine-rich sources: whey protein, eggs, chicken, fish, Greek yogurt. Do not skip breakfast protein — you miss a MPS stimulus.