A Mediterranean-Style, Plant-Forward Diet with Enough Protein
Eating patterns built around vegetables, fruit, legumes, nuts, whole grains, olive oil, and fish—while keeping ultra-processed foods and excess red or processed meat low—consistently...
Combined Resistance and Aerobic Exercise: The Closest Thing to a Longevity...
If there is a single behavioral intervention that most consistently moves the needle on how long and how well people live, it is structured...
Social Connection, Purpose, and the Mortality Edge
Loneliness and social isolation are not merely unpleasant. Large-scale evidence shows they elevate the risk of earlier death on a scale that public-health researchers...
A plant-rich eating pattern — not a miracle food
The diets that hold up over decades look alike. They are built from plants, use unsaturated fats, keep some fish and dairy, and stay...
Sleep 7–9 hours, regularly
Most adults need about seven to nine hours of sleep, on a schedule that barely moves from night to night. Duration gets the headlines....
Control blood pressure (often toward ~120 mm Hg systolic)
High blood pressure damages arteries for years before it causes a symptom. The SPRINT trial found that, in high-risk adults without diabetes, aiming for...
Geroscience: Treating Aging Biology Itself
Geroscience starts from a simple claim that is still unusual in medicine: many of the diseases that dominate later life are not independent failures....
Moderate Calories Without Malnutrition
Caloric restriction is the most replicated lifespan intervention in animals. Cut energy intake without starving the animal of vitamins, minerals, and protein, and yeast,...
Don’t Smoke, Limit Alcohol, and Avoid Opioid Dependence
In a study of more than 700,000 U.S. veterans, eight midlife habits predicted large differences in survival. Physical inactivity, smoking, and opioid use had...
Measuring Biological Age — and the First Steps Toward Cellular Reprogramming
Two linked discoveries are changing how aging is studied, and what it might mean to treat it. One is a better way to measure...
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