Longevity worth your time
Articles, research, and resources on healthspan: the science and habits behind living well for longer.
Longtime Calculator
Free life expectancy estimate from twelve food-group dose-response curves, sleep, exercise, and habits—updated live as you answer.
Hotspan: the vain cousin of healthspan
First we chased lifespan, then healthspan. Now men want a hotspan, the years they stay lean, strong and good-looking. Lenny Kravitz is the poster child.
You Don't Age in a Straight Line
Biological ageing doesn't creep up evenly. It hits in sudden surges around 34, 60 and 78. Here's why the birthday-candle model of ageing is quietly wrong.
Does the Day You Retire Change How Long You Live?
The link between retirement age and longevity is real but slippery. Here's what the evidence actually says, plus what to build into retirement, and what to avoid, if you want the years to count.
The Cigarette Index
Are you killing yourself and you don't know it? Mapping everyday habits to cigarette equivalents.
The Triple-F Longevity Diet
A concise set of steps to maximise your lifespan: fitness, fasting, and food.
Forbidden Fruit: The Real Truth
What is it about fruit that polarizes people so much?
12 Food Groups and Mortality
Schwingshackl et al. mapped how whole grains, vegetables, nuts, meat, and more relate to all-cause death — and what holds up today.
Eat 30% Less = Live 30% Longer?
Caloric restriction in a nutshell: the science behind eating less to live longer.
The Satiety Solution
Replace low-satiety foods with high-satiety ones for healthy eating and weight management.
Sleep and longevity
Why consistent, quality sleep is one of the strongest levers for healthspan.
Zone 2 cardio
Low-intensity aerobic training builds mitochondrial capacity and metabolic health.
Creatine: boring, cheap, and probably useful
Creatine monohydrate is one of the rare supplements with good evidence, especially when paired with strength training.
The sleep sweet spot
A large Nature study finds 6.4–7.8 hours of sleep links to slower biological ageing, but too much sleep may also be a signal, not just a cause.
Too Much Protein?
Protein is useful for muscle and satiety, but excess can crowd out fibre, add calories, and stress vulnerable kidneys.
The Amino Acid Sweet Spot
A USC study finds that amino acid composition, not just protein quantity, may be the key to metabolic health and longevity.
Huberman Lab
Science-based tools for everyday life: sleep, fitness, and neuroscience.
Peter Attia MD
Deep dives on longevity medicine, nutrition, and exercise science.
Resources
Books, papers, and life-expectancy calculators worth your time.
Beware of protein intake
Adequate protein supports muscle mass as you age.