Live longer — in good health
What does research say about exercise, sleep, nutrition, supplements and drugs? In one place, with evidence levels, without hype. Enter your parameters and get your own protocol, from sleep needs to a supplement stack.
- Supplements
- 50
- Interventions
- 36
- Research
- 37
- Biomarkers
- 32
The six pillars, in evidence order
It doesn't start with supplements. The strongest data are on the cheapest things.
Cardiorespiratory fitness is the strongest known predictor of longevity — stronger than smoking, diabetes or kidney disease.
Muscle is the organ of longevity: 30–60 minutes of strength work a week tracks with 10–17% lower mortality, and it's the one thing that reverses sarcopenia.
Quitting before 40 removes 90% of the excess mortality from smoking; even at 60 it gives back 4 years.
Hypertension is the world's number-one mortality risk; a systolic target of 120 gave 27% fewer deaths than 140.
Atherosclerosis depends on lifetime cumulative exposure to ApoB particles; the earlier and the lower, the fewer heart attacks.
Sleep REGULARITY predicts mortality more strongly than duration; chronic sleep under 6 hours raises mortality ≈12%.
Latest news
A curated feed on longevity, health and nutrition, refreshed daily.
A Micropeptide that Inhibits Vascular Calcification via PKM2 Degradation
The vascular system is prone to calcification with advancing age. Cells in the vasculature inappropriately take on the features and behavior of the osteoblast cells responsible for building bone extracellular matrix. These errant vascular cells deposit calcium phosphate structures into vascular tissue, stiffening it. Calcification proceeds in parallel with atherosclerosis, the thickening of artery walls and generation of fatty plaques that obstruct vessels and ultimately rupture to cause a heart attack or stroke, but is an independent process that would cause dysfunction and mortality even if the causative mechanisms of atherosclerosis were eliminated. Stiffening of vascular walls, however it occurs, whether by this process, other forms of damage and change in the extracellular matrix, or loss of responsiveness to cues for contraction and dilation in […]
Laura Minquini on the Quest for Female Longevity
Laura Minquini is not a scientist, but that hasn’t stopped her from joining the front lines of the war on aging: specifically, female reproductive […]
Beyond Alzheimer’s: Quantum AI hunts new uses for XPro
INmune Bio is pairing a quantum machine with AI to find diseases beyond Alzheimer’s that its drug candidate might help. Drug developers usually pick a disease and go looking for a molecule to treat it. INmune Bio has flipped that around. It already holds a molecule, an investigational Alzheimer’s treatment called XPro (XPro1595), and it […] The post Beyond Alzheimer’s: Quantum AI hunts new uses for XPro appeared first on Longevity.Technology.
Alaunos buys Velaris, raises $350m for lung drugs
The Florida biotech takes on a pulmonary hypertension pipeline backed by Fairmount, with cash it says should last into 2029. Alaunos Therapeutics, based in Fort Lauderdale, has an obesity program at the center of how it describes itself. That program is ALN1003, an oral small molecule the company calls a non-hormonal, non-incretin approach. On 13 […] The post Alaunos buys Velaris, raises $350m for lung drugs appeared first on Longevity.Technology.
Articles open on PegaPoll's reader, where you can also vote on them. Selection is automatic: we surface longevity, health and nutrition topics.
Latest videos
New uploads from the best longevity channels, with credibility ratings.
An AI-designed drug is entering Phase 3 and may help patients regain lung capacity
The New Tooth Regrowth Breakthrough You Need to Know About
The Immune Switch That Clears Aging Cells | Dr. Ana Maria Cuervo
Scientists Found Blueberries Do Far More Than Anyone Realized
Landmark studies
All →CALERIE-2: two years of calorie restriction slow biological ageing
An achieved 12% calorie cut over 2 years: –10% body weight, better LDL, blood pressure and insulin sensitivity, and the DunedinPACE epigenetic clock slowed 2–3%.
PREDIMED: Mediterranean diet cuts cardiovascular events by 30%
A Mediterranean diet supplemented with extra-virgin olive oil or nuts reduced heart attack, stroke and cardiovascular death by 30% versus a low-fat control.
VITAL: vitamin D and omega-3 — no blanket protection, but subgroups benefit
2,000 IU D3 and 1 g fish oil did not reduce overall cancer or cardiovascular events; fish oil gave –19% events in low fish eaters, D3 signalled –17% cancer mortality and –22% autoimmune disease.
Myths, with facts
All →„Antioxidant supplements (vitamins C, E, beta-carotene) extend life.”
Cochrane's review of 78 RCTs (n=296,707) found beta-carotene and vitamin E supplements INCREASED mortality, vitamin C was neutral. Free radicals are partly signalling molecules: high doses even blunt exercise adaptation.
Mostly false„A daily glass of red wine is good for the heart.”
The “J-curve” came from cohort bias: abstainers include many ex-drinkers and sick people. With Mendelian randomisation (genetic alcohol tolerance) the protection vanishes, and resveratrol doesn't protect humans. Lowest risk: zero.
False„You can't build muscle after 60.”
Even 90-year-old nursing-home residents increased strength 174% with 8 weeks of resistance training (Fiatarone 1990, JAMA). Older muscle responds more slowly but just as surely: it needs more protein and load, not resignation.
Why independent?
The longevity market is full of €200 capsules and one-person experiments. We sell nothing.
An evidence level on every record
From 1 to 5, and the builder weights by it. What works in mice works in mice.
No claim without a source
Every supplement, intervention and myth links to a DOI or PubMed. You can check.
Three languages, one source
Hungarian, English and German come from the same record — they can't drift apart.
Frequently asked questions
An independent, trilingual knowledge base and toolkit on the science of long, healthy life: what research says about exercise, sleep, nutrition, supplements and drugs, with sources and evidence levels. For people who don't believe in miracle cures but don't want to read 200 papers either.