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Eleven questions, every number cited to a published study. See your evidence-based life expectancy estimate — and your biggest lever.

A new Nature study found semaglutide extended lifespan 12% in older mice. What it actually shows — and where the evidence stops.

What the world's leading longevity researchers actually agree on — and how to apply it starting today.

Stamatis Moraitis was told he had six months to live. He moved back to Ikaria — and outlived all nine doctors.

Sardinia's shepherd villages are the only place on earth where men reach 100 as often as women. The original Blue Zone, and what transfers.

The Finnish KIHD cohort: 4+ sessions per week reduces cardiovascular mortality by 50%.

A 2026 Nature Metabolism RCT — first direct human comparison. What it found and what it means.

BPC-157, sermorelin, CJC-1295 — what peptides actually do, what the science says, what's legal right now.

Three things have real evidence behind them — including one with an actual randomised trial — and the rest of the shelf is optional. Includes a routine builder.

The muscle evidence is strong and smaller than you think. The brain evidence is contested in the journals. Every claim scored against the studies behind it.

The trials say body composition improves, not declines. The real hazard is what happens when you stop — and the protein and training numbers that protect you. Includes a protein target calculator.

Where the thresholds came from, why menopause moves them, the two tests missing from your panel, and what really lowers LDL without medication. Includes an interactive lipid-panel reader.

The metabolic switch, ketones, growth hormone and autophagy — what research shows at 12, 24, 48 and 72 hours, and where the popular timeline is invented.

Squat breaks matched frequent walks and beat a single 30-minute walk by ~14% for post-meal glucose. The honest read — and what to do after dinner.

In studies of 600,000+ people, grip strength predicted death better than blood pressure. What your hands know — and the 15-minute weekly fix.

Why the world's top longevity physicians say slow cardio beats HIIT for long-term health outcomes.

A 16-minute protocol developed in Norway. The most validated method for improving VO₂ max ever tested.

A 2025 JAMA study: combining diet and exercise reduces visceral fat 16% more than either alone.

A 2-minute walk after eating reduces blood glucose spikes by up to 30%. The timing and mechanism.

We reviewed 200+ studies. Here's what the evidence actually says about the most popular supplements.

The 24 foods that deliver the most anti-inflammatory benefit per dollar. A practical weekly shop.

1.6–2.2g per kg — not the 0.8g RDA. The evidence, the targets by goal, and how to distribute it.

When plain water isn't enough — sodium, potassium, and magnesium for performance and recovery.

IF isn't gender-neutral. The phase-specific approach that works without disrupting hormones.

Not just for men. Creatine's benefits for women — muscle, brain, bone density, and postmenopause.

KSM-66 vs Sensoril vs root extract. What the evidence actually shows — and who should avoid it.

The supplement that activates the same pathway as metformin. What it does, what it doesn't, and the risks.

Five specific causes, five targeted fixes. Identify your pattern and address the root cause.

Getting sunlight in the first hour after waking resets your circadian clock. The protocol and science.

Three ready-made stacks for onset insomnia, maintenance waking, and non-restorative sleep.

MRI studies show 8 weeks of meditation visibly changes brain structure. The neuroscience and the practice.

58 RCTs, 3,508 people. Mindfulness ranked #1 stress intervention. The complete protocol.

Thorne vs Momentous vs Bulk Supplements. Scored on purity, testing, and value. One clear winner.

Form matters — from 4% to 80% absorption difference. Which form, what dose, when to take it.

Clinical validation data from 2024–2025 studies. Which wearable actually tracks sleep most accurately.

The problem is rarely the protein — it's the additives. Whey isolate vs pea vs hydrolyzed beef, ranked.

L-Theanine, Lion's Mane, Rhodiola, Bacopa — ranked by evidence, dosed correctly, stacked properly.

The technique under a dozen other recipes. Batch method, the salt argument settled, and the 2026 meta-analysis of 12 prospective studies that puts a number on the cup-a-day advice.

Granola was invented by Adventists in 1863, not by a health-food shop in the 1970s. The original slow-bake method, restrained sweetener, and proper clusters.

Young fava, mint, pecorino and olive oil — the Sardinian spring plate. Includes the favism warning that matters more on this island than anywhere else, and the folklore that turns out to be wrong.

The seaweed dish at the centre of the Okinawan diet — kombu, tofu and carrot in twenty minutes. Plus an honest read on iodine, the one nutrient where more is worse.

The everyday Nicoyan pan — chayote, black beans, corn and coriander, scooped up with a tortilla. The least glamorous recipe here and probably the most representative.

Dried corn, water, and a spoonful of lime — the 3,000-year-old chemistry that freed maize's niacin and stopped pellagra. Nicoya's daily bread, made properly.

The soft sour everyday loaf of the Barbagia highlands — semolina, a live starter, and an overnight cold ferment. Includes an honest read of the 27-study sourdough evidence.

The Sunday-table centrepiece of Loma Linda — lentils, toasted walnuts, oats and sage. Carries the AHS-2 tree-nut data: 80,529 people, 11 years, HR 0.73 for heart mortality.

Whole fish, olive oil, lemon and wild oregano in one tin, 35 minutes. Includes the honest split between eating fish and taking omega-3 capsules.

What dessert actually was in the Blue Zones: fruit, warmed, with honey and walnuts. Four ingredients, no pretending it is a brownie.

The single most common food across all five Blue Zones. Ikarians eat lentils weekly — cooked long and slow with olive oil, rosemary, and bay leaf. Simple, cheap, extraordinary.

Ikaria's most eaten side dish. Blanched bitter greens — dandelion, chicory, or spinach — finished with exceptional olive oil and lemon. Four ingredients. Extraordinary nutrition.

A mountain of wild greens and fresh herbs baked into a crisp olive-oil crust — how Ikaria turns its famous 150 foraged greens into a meal. Vegan without the feta.

Ikarians drink this wild herb tea daily — mildly diuretic, rich in antioxidants, linked to the island's remarkably low hypertension rates. A ritual as much as a beverage.

Purple sweet potato provided 60% of calories in traditional Okinawa. This champuru — stir-fry — adds tofu, bitter melon, and egg for a complete longevity meal in 20 minutes.

Okinawans eat miso soup for breakfast. The fermented miso feeds gut bacteria; wakame seaweed provides iodine and fucoidan. A three-minute morning ritual backed by a century of data.

Okinawa's signature dish — bitter melon, seared tofu and egg. The bitterness is the point: it's the vegetable Okinawan elders credit most often for their health.

A thick, slow-cooked vegetable and legume soup eaten year-round in the Nuoro highlands. Fava beans, seasonal vegetables, Pecorino Romano, and cold-pressed olive oil. The taste of 100 years.

Toasted semolina pasta simmered with chickpeas, tomato, and rosemary. The grain-plus-legume one-pot behind the world's longest-lived men. One pot, 40 minutes.

Eaten at almost every meal in Nicoya — this is the most consumed dish in one of the world's great longevity regions. Black beans are among the most nutritionally complete foods on earth.

The trio that has fed Mesoamerica for five thousand years still anchors Nicoya's tables. One pot, deeply savory, nutritionally complete by ancient design.

The Adventist breakfast in a jar: oats, walnuts, flax and soy milk, set overnight. The nut habit alone is linked to roughly two extra years in the Adventist Health Study.

The potluck classic of America's longest-lived community: beans, brown rice and a mountain of fresh vegetables, stacked by each eater. A complete Blue Zone meal in 20 minutes.