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.
Alzheimer’s trial to test drug on people without symptoms to see if it can be prevented
Healthy middle-aged people deemed to be at higher risk of developing condition among those eligible to participate People without memory loss will be offered an experimental Alzheimer’s drug that could stop the development of the condition before dementia symptoms emerge. Healthy middle-aged people deemed to have a higher risk of developing the condition will be eligible to participate in the trial, which is being run by an NHS trust as part of an international clinical trial aiming to prevent dementia. Continue reading...
Early mitochondrial stress reveals potential mechanism for lasting heart protection
Mitochondria are popularly known as the "powerhouse of the cell," but these cellular structures do much more—including acting as signaling hubs. Some signals that mitochondria send can reprogram the activity of the entire cell by switching "on" or "off" different genes through epigenetic changes. Mitochondria's signals can be so effective that, in yeast, fruit flies and worms, mild stress in mitochondria early in life can make the entire organism more resilient and live longer through a process called mitohormesis.
Targeted Reduction of PTBP1 Reverses Cognitive Impairment in a Mouse Model of Alzheimer's Disease
Many of the more sophisticated forms of medicine, including gene therapies and immunotherapies, are challenging to deliver to the brain. At the very least there are far fewer practical options for delivery, and it is possible that none of that that exist fit a given desired use case. The blood-brain barrier stands in the way of intravenous injection as a path for most approaches, blocking passage of most cells and molecules from circulation to brain tissue. While direct injection into the brain or into reservoirs of cerebrospinal fluid can be achieved, they are sufficiently invasive and challenging to rule out commonplace use. The brain is made up of many different cell types, and more sophisticated approaches will want specificity to regions or cell types. Small […]
Pig kidneys just bought humans extra years in eGenesis study
One patient spent nine months off dialysis with a genetically engineered pig kidney before successfully receiving a human transplant. More than 800,000 Americans live with end-stage kidney disease, and the gap between who needs a transplant and who can get one has only widened. Just 28,000 kidney transplants were performed in the U.S. in 2024, […] The post Pig kidneys just bought humans extra years in eGenesis study 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.
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.