· VO₂ Max — strongest single predictor of all-cause mortality · Bottom fitness quartile carries 5× higher risk of death vs. Elite tier · Sauna 4–7×/week at >79°C — 50% lower cardiovascular mortality · Sauna reduces dementia and Alzheimer's risk by 66% · Acetic acid before carb-dense meals — up to 30% glucose spike reduction · 12 Hallmarks of Aging — López-Otín et al., 2023 · Grip strength predicts functional independence in aging · Deep sleep activates the glymphatic system — clears amyloid-beta · Rapamycin + Acarbose — most effective lifespan combination tested in mammals (ITP) · Mg L-Threonate: the only form that crosses the blood-brain barrier · VO₂ Max — strongest single predictor of all-cause mortality · Bottom fitness quartile carries 5× higher risk of death vs. Elite tier · Sauna 4–7×/week at >79°C — 50% lower cardiovascular mortality · Sauna reduces dementia and Alzheimer's risk by 66% · Acetic acid before carb-dense meals — up to 30% glucose spike reduction · 12 Hallmarks of Aging — López-Otín et al., 2023 · Grip strength predicts functional independence in aging · Deep sleep activates the glymphatic system — clears amyloid-beta · Rapamycin + Acarbose — most effective lifespan combination tested in mammals (ITP) · Mg L-Threonate: the only form that crosses the blood-brain barrier

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The research
on living longer
and better.

We read the primary literature on longevity — telomeres, mitochondria, glucose, sleep, strength — and deliver it filtered, translated, and actionable. Referenced to the source, always.

Peer-reviewed sources only

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The internal document our researchers use: 4 evidence-based intervention levels, from executive protocols to molecular mechanisms.

Longevity Framework — Operative Manual PDF · Executive to molecular · Fully referenced

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What the science actually shows

5×

Outlive — Peter Attia

Greater mortality risk in the bottom fitness quartile compared to the Elite tier (top 2.3%)

66%

FoundMyFitness — Rhonda Patrick

Reduction in dementia and Alzheimer's risk with 4–7 weekly sauna sessions at temperatures above 79°C

30%

Glucose Revolution — Jessie Inchauspé

Reduction in post-meal glucose spikes when acetic acid (vinegar) is consumed before carbohydrate-dense meals

Hallmarks of Aging — López-Otín 2023

Defined mechanisms of cellular aging. If an intervention doesn't target at least one — it's marketing.

Research framework

Four levels of evidence-based intervention

04 / LEVELS

Physiological Reserve Margin

VO₂ Max and muscular strength as survival predictors. Includes the Norwegian 4×4 interval protocol for mitochondrial biogenesis and the 100% bodyweight Farmer's Walk metric for functional independence.

→ Outlive (Attia) · Overcoming Gravity (Low)

Metabolic Clearance Protocol

Sleep architecture for glymphatic activation (amyloid-beta clearance). Glucose stability and circadian alignment using the 3-2-1 sleep rule and time-restricted eating within an 8–10 hour window.

→ Why We Sleep (Walker) · The Circadian Code (Panda) · Glucose Revolution (Inchauspé)

Hormesis and the 5% Optimization

Thermal therapy (sauna activates Heat Shock Proteins; cold elevates norepinephrine 200–300%). Evidence-based supplementation: Mg L-Threonate, Creatine monohydrate (5g), and EPA/DHA at 2–4g.

→ FoundMyFitness (Patrick) · Metabolic Autophagy (Land)

Molecular Mechanics

The 12 Hallmarks of Aging. Telomerase biology, mitochondrial DNA mutation as the primary aging clock (Wallace), and frontier pharmacology: Rapamycin + Acarbose as the most effective tested combination in mammals (NIA Interventions Testing Program).

→ Hallmarks of Aging (López-Otín 2023) · The Telomere Effect (Blackburn) · Nature Aging

Free download · PDF · Immediate access

The manual that keeps
our researchers from
getting it wrong.

Built on primary literature — from Peter Attia's Outlive to López-Otín's Hallmarks of Aging in Nature. Includes the Truth Filter: three questions that eliminate noise before you share or act on any health claim.

Actionable protocols by intervention level (executive to molecular)
Exact metrics with primary scientific references
Top 10 essential resources, annotated
The Truth Filter — 3 questions to validate any health claim

Our editorial standard

The Truth Filter

03 / CRITERIA

[01]

Human trials?

If the evidence comes from mice or yeast, we label it a preliminary hypothesis — not a recommendation. We never confuse early promise with proven outcome.

If mouse / yeast only → it's a hypothesis.

[02]

Does it move absolute mortality?

If an intervention only improves an isolated biomarker without affecting real mortality outcomes, it's an indicator, not an achievement. The distinction matters — we always make it explicit.

If biomarker only → it's an indicator.

[03]

Is it scalable and accessible?

If something is unaffordable or impractical for most people, we say so. We draw a clear line between genuine public health and performance optimization for the privileged few.