The article library
85 evidence reviews on supplements, training, sleep, fasting, and biomarkers. Every piece states what the human data shows, how large the effect is, and when to talk to a clinician instead.
Biomarkers
All 7 articles →HRV and Longevity: What Your Heart Rate Variability Score Actually Tells You
Heart rate variability is one of the most trackable longevity biomarkers available today. A practical guide to HRV ranges, what drives the number, and how to use it to protect your healthspan.
Longevity Biomarkers to Track: A Complete Measurement Guide
The most useful biomarkers for measuring your healthspan, how to interpret them, and how often to test — a practical guide to building your longevity tracking panel.
Best Wearable for Longevity in 2026: Oura Ring 4 vs WHOOP 5.0 vs Apple Watch
Not all wearables track what matters for longevity. This guide compares Oura Ring 4, WHOOP 5.0, and Apple Watch on sleep accuracy, HRV measurement, recovery scoring, and long-term health signal quality — so you can choose the right device for your health span.
Biological Age Testing: The Complete Guide to Epigenetic Clocks, At-Home Tests, and What the Results Actually Mean
Your chronological age tells you how many birthdays you've had. Your biological age tells you how fast you're actually aging. Here's how to test it, interpret it, and use the data to make smarter longevity decisions.
Best Longevity Blood Tests to Track in 2026: A Clinically Useful Panel
A short, defensible longevity blood panel: which markers have causal evidence behind them, which are only observational, how often to retest, what confounds each result, and when to stop testing and call a clinician.
Best Longevity Blood Tests to Track Your Health
A high-yield blood test shortlist for longevity planning, with repeat cadence guidance and interpretation principles.
Frameworks
Hormones
Lifestyle
All 10 articles →How to Lower Biological Age: A Practical Longevity Playbook
A systems-level guide to lowering biological age through sleep, training, nutrition, biomarkers, and decision rules that prioritize durable healthspan gains.
Best Longevity Podcasts 2026: The Shows Most Worth Your Attention
A 2026 longevity podcast ranking focused on evidence quality, practical value, and how to build a listening stack that sharpens judgment instead of creating more noise.
Best Anti-Aging Skincare Backed by Science
An evidence-first skincare guide focused on ingredients, routines, and realistic anti-aging outcomes for skin health.
How to Lower Your Biological Age: Evidence-Based Steps
A behavior-first strategy to improve biological age markers using training, nutrition, sleep, and measurable feedback loops.
Sleep Optimization for Maximum Lifespan
A practical sleep optimization system for longevity, recovery, and sustained cognitive and metabolic health.
Bryan Johnson Blueprint Protocol Review
An objective review of the Blueprint protocol, separating useful ideas from high-friction elements for everyday longevity planning.
Metabolic Health
Berberine vs Metformin for Longevity: What the Evidence Actually Shows in 2026
Both activate AMPK. Both lower blood glucose. But is berberine a real metformin alternative for non-diabetic longevity users? A deep-dive into the mechanisms, clinical trials, and practical decision framework.
GLP-1 and Muscle Loss: How to Protect Your Longevity While on Semaglutide or Tirzepatide
GLP-1 medications like Ozempic and Mounjaro can cause significant muscle loss — up to 39% of weight lost. Here is how to preserve lean mass and protect long-term health while using them.
Glucose Control for Longevity: Habits That Lower Spikes
Simple meal and movement strategies to improve glucose control and reduce long-term metabolic risk.
Nutrition
All 8 articles →Fasting Mimicking Diet for Longevity: What the 2025 Human Trials Actually Show
The first human trial showing FMD activates autophagy. What Nature Communications and GeroScience 2025 data mean for your longevity protocol.
Autophagy Fasting Guide: How to Use Fasting Without Losing the Plot
A practical autophagy fasting guide covering timing, tradeoffs, muscle retention, and how to use fasting as a tool instead of turning it into an identity.
Autophagy Fasting Protocols for Longevity: Complete Implementation Guide
What fasting has actually been shown to do in humans, where the autophagy evidence stops, and a 12-week protocol with measurement, stop criteria, and contraindications.
Gut Microbiome and Aging: What the Human Evidence Supports, and Where It Stops
A technical, evidence-graded guide to the gut microbiome and aging: fiber and plant-diversity targets, the one randomized fermented-food trial, a 12-week ramp, what stool testing cannot tell you, and the safety gates that matter.
Intermittent Fasting for Longevity: A Practical Starter Guide
How to use time-restricted eating for metabolic health without sacrificing muscle, performance, or consistency.
Best Protein Sources for Healthy Aging
A practical guide to protein quality, meal distribution, and food choices that support muscle, recovery, and healthy aging.
Recovery
All 12 articles →Sleep Regularity and Longevity: Why Consistent Sleep Timing Predicts Lifespan More Than Duration
New research shows sleep regularity — when you sleep, not just how long — is a stronger predictor of all-cause mortality than sleep duration. Here is the science, how to measure your Sleep Regularity Index, and how to build consistent timing without wrecking your life.
Sauna Longevity Benefits Protocol: Frequency, Duration, and Recovery
A practical sauna protocol for longevity focused on heat exposure dosing, hydration, recovery, and how to use sauna without turning it into stress for stress's sake.
Cold Shower vs Cold Plunge for Longevity: Which One Actually Fits?
A practical comparison of cold showers and cold plunges for longevity-focused readers, including benefits, costs, recovery tradeoffs, and how to choose the better fit.
Cold Exposure and Brown Fat Activation for Longevity: Protocol Design and Evidence Limits
What is actually verified about brown adipose tissue, cold acclimation, and cold water immersion in humans, where the evidence stops, and how to run a cold protocol without blunting your training.
Sleep Architecture and Longevity: Deep Sleep, REM, and Recovery Strategy
A deep dive on sleep architecture for longevity, showing how deep sleep and REM patterns influence cardiometabolic health, cognition, and training adaptation, and where the human evidence actually stops.
Hyperbaric Oxygen Therapy for Longevity: Protocols, Evidence, and Where It Stops
What hyperbaric oxygen is cleared to treat, the exact 2.0 ATA research protocol behind the anti-aging headlines, why a 1.3 ATA home chamber is closer to a trial's placebo arm, and the point at which the human evidence runs out.
Science
All 10 articles →Rapamycin for Longevity: What the 2026 Evidence Actually Shows
Rapamycin is the most discussed prescription longevity drug — and also the most misunderstood. A deep-dive into mTOR biology, the PEARL trial, real-world off-label use, and the honest risk framework for longevity readers.
GLP-1 Agonists Beyond Weight Loss: What the 2026 Evidence Shows for Heart, Brain, and Longevity
Oral semaglutide just received FDA approval. SELECT showed 20% MACE reduction independent of weight. FLOW showed kidney protection. And signals are emerging for neuroprotection. Here is the complete evidence update on what GLP-1 drugs are proving to do beyond weight loss — and what it means for longevity.
Rapamycin Anti-Aging Guide: What Longevity Readers Should Understand
A measured rapamycin guide covering why it attracts anti-aging interest, what remains uncertain, and how to think about risk, monitoring, and expectations.
Senolytics Guide for Longevity: Dasatinib Plus Quercetin, Fisetin, and Practical Risk Management
What the published dasatinib-plus-quercetin and fisetin trials actually measured, why the one randomized efficacy trial missed its primary endpoint, the specific label risks of dasatinib, and where the evidence for senolytics stops.
Rapamycin for Longevity: What We Know So Far
A balanced review of rapamycin for longevity, covering mechanism, current evidence, uncertainty, and clinician-supervised risk management.
Stem Cell Therapy for Longevity in 2026: Overview, Claims, and Decision Guardrails
What stem cell therapy actually is, where the human evidence stops, the documented harms, and the due-diligence gates to apply before paying a clinic for an aging indication.
Supplements
All 23 articles →Omega-3 and Cardiovascular Longevity: What REDUCE-IT and STRENGTH Actually Showed
A deep-dive into the two landmark omega-3 cardiovascular trials, why they produced opposite results, and what the evidence means for EPA and DHA dosing in a longevity protocol.
GlyNAC for Longevity: What the Human Trials Actually Show in 2026
GlyNAC (glycine + NAC) corrected multiple aging hallmarks in randomized human trials. A full evidence review — mechanisms, doses, risks, and where it fits your longevity stack.
Does Spermidine Work for Longevity? What the 2025 Human Trials Actually Show
Spermidine is the most diet-accessible autophagy activator in longevity research. A deep-dive into the 2025 human RCT data, food sources vs supplements, evidence tiers, and what practitioners actually see.
Does NMN Actually Work? What 2025 Human Trials Say About NMN and NR for Longevity
NMN and NR supplements reliably raise NAD+ levels — but do they actually improve the things that matter for aging? A 2025 meta-analysis of 10 RCTs found no benefit for muscle mass, strength, or physical function in older adults. Here is a full evidence review across every claimed benefit.
Do Collagen Supplements Actually Work for Skin Aging? What the 2025 Evidence Shows
A 2025 meta-analysis of 23 RCTs found that independent studies show zero benefit from collagen supplements for skin hydration, elasticity, or wrinkles — while industry-funded studies show benefit. Here is what the evidence actually says, what works instead, and how to think about the funding problem in supplement science.
L-Tyrosine and Longevity: What a Major New Study Says Men Should Know
A 272,000-person UK Biobank study using Mendelian randomization found that higher tyrosine levels are linked to nearly a year less of life expectancy in men — but not women. Here is what the evidence actually says about the popular brain supplement, the biological mechanisms, and what to do.
Training
All 9 articles →How to Increase VO2 Max After 40: Training Protocols That Actually Work
VO2 max declines ~10% per decade after 25 — but 50–70% of that loss is preventable. Here are the evidence-backed training protocols that reverse the slide after 40.
Zone 2 Cardio Longevity Guide: How to Build an Aerobic Base That Lasts
A practical zone 2 cardio guide for longevity, including intensity control, weekly programming, progression, and how to avoid turning easy work into junk intensity.
VO2 Max Training Longevity Guide: Intervals That Improve the Ceiling
A practical VO2 max training guide for longevity focused on interval structure, recovery, progression, and how to improve aerobic ceiling without sabotaging the rest of the week.
VO2 Max Training for Longevity: High-Impact Programming Without Burnout
A programming-first VO2 max guide: interval structures, a twelve-week block, retest cadence, stop criteria, and an explicit account of where the longevity evidence actually stops.
Zone 2 Cardio for Longevity: The Complete Guide
A complete Zone 2 playbook for building aerobic capacity, metabolic flexibility, and long-term cardiovascular resilience.
Peter Attia Training Framework for Longevity: Practical Programming for Real Life
A working interpretation of Peter Attia's four-pillar training framework — aerobic base, peak aerobic capacity, strength, and stability — with concrete weekly doses, a 12-week block, measurement rules, safety gates, and an honest account of where the evidence stops.