Harvard Unveils First Evidence‑Based Longevity Report
Pathways to Longevity Harvard Medical School's first Special Report dedicated to longevity science.👨⚕️ 250+ comments and 100+ reposts from across the field since launch. Evidence-based longevity reaching a mainstream audience, on medicine's terms. 🔗https://t.co/LkYEpplFjK
Metformin Restores NCoR1, Delays Primate Gut Aging
The aging gut, mapped at single-cell resolution in primates. NCoR1 decline = barrier failure + chronic inflammation + stem cell lineage shift away from absorptive cells. Metformin restores NCoR1 and delays intestinal aging in NHPs. Li et al., Nature Aging 2026 https://t.co/OLdXp99EiG
Hormone Optimization: Rejuvenate Performance and Quality of Life
Most people think hormones are about getting older. I think they're about staying younger. At the right dose and under proper medical supervision, hormone optimization can support performance, recovery, muscle mass, and quality of life. My conversation with Jesse Watters on Fox News...
Just Minutes of Walking Beat Hour-Long Cardio for Glucose Control
The lie I taught in medical school: you need an hour of cardio to move the needle on blood sugar. The data says the opposite. A 2022 meta-analysis in Sports Medicine (7 controlled trials) found 2-5 minutes of light walking after meals...
Daily Multivitamin Slows Brain and Biological Aging
A daily multivitamin can reduce brain aging and modestly slow down epigenetic aging clocks. In the COSMOS trial, older adults who took a standard Centrum Silver multivitamin daily for about 4 years performed better on cognitive tests and showed the equivalent...
Longer Meal Gaps Boost Overnight Glucose Control
How to choose your time restricted eating window for better glucose control? In adults with obesity, longer gaps between the last meal and sleep—and between waking and the first meal—were linked to lower overnight glucose levels and improved glycemic control. Aligning...
Multivitamins, Veggies, and Omega‑3 Slow Biological Aging
How to Slow Biologic Aging with a Multivitamin, Vegetables, and Omega-3 I set a high bar for longevity science content I suggest to patients and clients. Dr. Rhonda Patrick, PhD clears it again with this @prof_horvath PhD interview 👨🏻⚕️ https://t.co/GOm9c0hNEh https://t.co/Q4TErVrdoo
Women Need Creatine: Hormones, Pregnancy, and Performance
A few facts about creatine for women that most people don't know: - Women have about 70-80% the muscle creatine stores men do. - We eat less red meat so we need more creatine to fill the gap. - Pregnancy uses creatine. The...
First Human Trial of Cellular-Reprogramming Eye Therapy
World-first: therapy to make cells young again trialled in a person A participant in a landmark clinical trial has been given a cellular-reprogramming treatment that aims to rejuvenate damaged cells in the eye. By Heidi Ledford | @heidiledford @Nature https://t.co/OlrhvNuXVC https://t.co/MfHAQdX3fm
Calorie Restriction Lowers C3a, Curbing Inflammaging
Exoproteome of calorie-restricted humans identifies complement deactivation as an immunometabolic checkpoint reducing inflammaging "complement C3a reduction is a metabolically regulated inflammatory checkpoint that can be harnessed to attenuate inflammaging" https://t.co/UaBPbf7wAe
Gene Transfer Challenges Hardwired Lifespan Belief
One of the lies I taught in medical school: lifespan is hardwired and species-specific. A new gene transfer experiment says otherwise. (1/4)
Human Evidence Shows Creatine Doesn’t Accelerate Cancer
"Creatine causes cancer to spread" -- that headline comes from a real 2021 mouse study. But what does the human data actually say? In the new Health Longevity Secrets episode, I break down both halves of the science: (1/3)
Probiotics Boost Athletes' Sleep Quality and Latency
Biotic supplements improve sleep in athletes 💤 This new meta-analysis compiled data from 6 studies (180 participants) to establish the effects of probiotic and synbiotic supplementation on sleep in athletes 🔍 Here is what they found ⬇️ 🗓️ Interventions lasted 4 -...
Fasting‑Mimicking Diet Cuts Biological Age, Boosts Health
Dr. Valter Longo is a biogerontologist who created the fasting-mimicking diet (FMD). In studies, the fasting-mimicking diet has been shown to: - Lower PhenoAge biological age score by 2.5 years in 3 months - Regenerate parts of the immune system - Reduce insulin resistance -...
Losartan Partially Reverses Age‑related Metabolic Changes in Mice and Humans
Multi-Omics Reveals Mechanisms of Metabolic Rejuvenation in Aged Mice and Pre-Frail Older Men by Losartan 👉 "our results suggest that losartan can partially reverse age-related metabolomic changes in both male mice and humans, with distinct species-specific responses." https://t.co/MUeKMyOWmD
Breakthrough Therapies Extend Survival, Renew Hope for Terminal Illnesses
For those of you who have a terminal illness, a chronic condition, or debilitating health issue, there is new reason to have hope. New treatments are arriving that buy more time for the next to arrive. Even for the most...
Exercise Redirects Energy to Repair, Slowing Aging
Physical activity and metabolic rates in humans "we also review the evidence, mostly from humans, that increased levels of physical activity slow aging and reduce vulnerability to disease by diverting energy away from processes that improve reproductive success at the expense...
NAD+ Connects Nutrition, Metabolism, and Healthy Aging
Mechanisms of NAD+ Homeostasis in Aging and Disease "...Together, these perspectives position NAD+ as a unifying framework linking nutrition, metabolic resilience, and the mechanisms of healthy aging and disease..." https://t.co/aOb7X48jBq
Current Epitalon Dosing Likely 500‑fold Excessive
Epitalon has become a popular peptide in some circles. Could the current dosing protocols be off by an order of magnitude due to mis-application of original studies? Intriguing paper: "the 5 to 10 mg human dosing paradigm originates from studies conducted...
Resistance Training Boosts Strength and Body Composition at Any Age
It's never too late: The impact of resistance training on strength and body composition in females across the lifespan – A systematic review and meta-analysis https://t.co/kZMU3fsQFL https://t.co/WX5rrbenCQ
Hot Shower Before Bed Beats Supplements for Faster Core‑Temp Drop
The most counterintuitive sleep tactic in the literature: a HOT shower 60-90 min before bed drops your CORE temperature faster than melatonin, magnesium, or blue-light glasses. Mechanism: hot water dilates peripheral blood vessels. You step out, radiate heat outward, and core...
Integrating Prevention, Care, and Anti‑Aging Science Boosts Healthspan
A recent Aging-US editorial argues that the future of public health will require combining prevention, clinical care, and therapies that target the biology of aging to extend not only lifespan, but also healthspan, resilience, and quality of life in aging...
Organ-Specific Biomarkers Reveal Tissue-Specific Aging Gaps
Different tissues age , well, differently... - Suggestion for biomarkers with high organ specificity and reference ranges for organ age gaps. https://t.co/ZtJ0I248yU
Intermittent Fasting Yields Modest Gains, Not Superior to Calorie Restriction
Intermittent fasting shows mostly modest benefits; the clearest gains are versus usual eating, not an across-the-board edge over daily calorie restriction. 🧵 1/7 https://t.co/1a6K0sq5OM
Universal Aging Clock Links Mice to Humans via Shared Genes
A new study built one biological-age predictor that holds across mice, rats, macaques, and humans -- and it traces aging back to a small set of shared genes. (1/5)
Longevity Medicine: Upstream Prevention Over Hype
My friend & colleague @Primas wrote a thoughtful reflection on longevity medicine “I didn’t leave Internal Medicine. I followed it upstream.” It separates serious longevity medicine from hype: prevention, judgment, function, & evidence applied early.👨⚕️ https://t.co/6Jndf6ycKl https://t.co/j28DnIwPPs
Quit Smoking Cuts Dementia Risk, Especially Without Weight Gain
A new Neurology study found that quitting smoking significantly lowers the risk of dementia and cognitive decline, with the greatest benefits seen in people who avoid substantial weight gain after quitting... https://t.co/RNIIAPhuyQ
Treatment Reactivates Sluggish Healing Genes in Aging Skin
The treatment seemed to wake up healing pathways that are normally sluggish in older tissue. Gene activity increased in areas tied to wound repair, including collagen production, blood vessel growth, tissue remodeling, and other processes needed to close and strengthen...
Single Gene Links Youthful Benefits to Aging Disease
New in Nature Communications (June 3, 2026): a single gene wires together early-life advantage and late-life disease -- the most direct experimental evidence yet for antagonistic pleiotropy, the aging theory George Williams proposed in 1957. (1/4)
Top 10 Science-Backed Supplements for Health
Top 10 evidence-based supplements: 1. Creatine 2. Omega-3s 3. Taurine 4. Melatonin 5. Ashwagandha 6. Berberine 7. Magnesium 8. Psyllium husk 9. Glycine 10. NAC
Vitamin K2 Directs Calcium to Bones, Protects Arteries
You take calcium and vitamin D for your bones thinking that’s the end of the story. Vitamin D helps your body absorb calcium from food and move it into your bloodstream. But once calcium is in circulation, your body still...
Jet Lag Adds Years to Biological Age, Study Shows
Jet lag increased my biological age by ~13 years. > as measured by grip strength > pre-travel: 141 lbs, grip age 48, ~98th percentile > post-travel: 125 lbs, grip age 61, ~98th percentile Traveled across 7 time zones, Los Angeles to Australia. Grip strength...
20‑30 Minutes: Ideal Sauna Time for Maximum Benefits
Here is the timeline of sauna benefits: 5-10 min - sweating starts 12 min - heart rate elevation 15 min - white blood cell count increases 15 min - growth hormone increases 20 min - cardiovascular benefits kick in 20-30 min - heat shock protein response 30...
Sleep Doesn't Repair Muscles; mTOR Drops in Deep Sleep
If you've ever heard that sleep is "when your muscles repair," I have bad news. That story is wrong -- and the real answer is far more important. Muscle protein synthesis runs on a 24-48 hour clock after a workout. It...
Calorie Restriction Cuts Human Biological Aging by 2‑3%
Slowing aging is not theoretical. In humans, calorie restriction measurably slows biological aging pace by ~2–3% over 2 years https://www.nature.com/articles/s43587-022-00357-y
Ketones Boost Vascular and EPO Responses Post‑Exercise
Ketones enhance vascular function, signalling and EPO responses to exercise and hypoxia 🫀 This new study recruited 15 participants to complete four experimental sessions 🥼 Each session consisted of high-intensity interval training followed by recovery either in… 1️⃣ Normal oxygen levels (normoxia) 2️⃣ Hypoxia...
Explore Performance Science: Insights, Studies, and Rants
Interested in the science of performance? I’m finally getting the Instagram going with lots of insights, summaries of studies, and a few rants on all things performance. Check it out: https://www.instagram.com/stevemagness?igsh=MXBnbnFwMWluMzhjZg==
Specific Molecular Switch Drives Resistance‑exercise Muscle Growth
New in Nature Metabolism: a specific molecular switch that turns resistance exercise into muscle growth has finally been mapped -- and it does not flip after endurance work. (1/4)
Time‑restricted Feeding Restores Metabolic Health in Aging Mice
Time-restricted feeding improves metabolic flexibility, promotes beiging, and mitigates fibro-inflammation in the adipose tissue of aged mice "These results underscore the potential of TRF as a dietary intervention to mitigate adipose dysfunction and promote metabolic health in the aging population." https://t.co/JgTEjivlCM
Exercise Revives Aging Muscles Through Mitochondrial Remodeling
Mitochondrial remodeling in skeletal muscle underlies exercise-induced reversal of age-associated functional decline in mice and humans "We report that exercise-induced improvements in functional capacity, including reduced frailty in old mice, are dependent on mitochondrial adaptations in skeletal muscle at structural, enzymatic,...
AI Meets Longevity: New Biomarkers Unveiled at NYU
Excited to be speaking at the AI × Longevity Summit by Longevity Global at NYU Langone BioLabs during NYC Tech Week. I will share work from Albert Einstein College of Medicine and Academy for Health and Lifespan Research focused on translating AI and multi-omics into...
Adipocyte SLC25A51 Controls Mitochondrial Function and Aging Metabolism
The Mitochondrial NAD Transporter SLC25A51 in Adipocytes Regulates Adipose Tissue Mitochondrial Function and Systemic Metabolism During Aging https://t.co/4SuyuA0UsH https://t.co/h1nYczP9Jl
High‑Intensity Exercise May Actually Build Cartilage
What if high intensity exercise actually grew cartilage? I have to walk folks off the ledge of fear almost daily in my office. Far too many think that exercise is grinding away their cartilage. The paper we discuss today says...
Short-Term Diet Shifts Affect Markers, Not Age Reversal
Short-Term Dietary Intervention Alters Physiological Profiles Relevant to Ageing 🔎"[Though] caution is warranted in interpreting such changes as evidence of biological age reversal as observed shifts may reflect acute physiological responsiveness to dietary inputs rather than altered ageing trajectories." https://t.co/kQflQ3i3Kw
Lutein & Zeaxanthin Raise Eye Health 25% in Six Months
If you're getting digital eye strain and experiencing a decline in eyesight, consider lutein and zeaxanthin Taking 10 mg of lutein and 2 mg of zeaxanthin has been seen to increase macular pigment optical density (MPOD), a marker of eye health,...
Higher DI‑GM Scores Cut Mortality via Slower Aging
Association of dietary index for gut microbiota with premature and all-cause mortality: A mediation analysis of biological age 👉"Elevated DI-GM scores were associated with a lower premature death and all-cause mortality, with biological aging serving as a significant mediator in this...
Vigorous Exercise Reduces Pressure‑Independent Arterial Stiffness
Intensity Matters: Vigorous Activity is Associated with Lower Pressure-Independent Arterial Stiffness in the UK Biobank 😅"Vigorous activity was consistently associated with lower ASI-PI, suggesting beneficial vascular adaptations to exercise beyond its effects on hemodynamic load." https://t.co/12Dv4bmWOD
Plasma Dilution Boosts Cardiac Repair and Mobility in Aged Mice
Plasma Dilution After Myocardial Ischemia-Reperfusion Injury Promotes Cardiac Repair, Heart Performance, and Recovery of Motor Function and Endurance in Old Mice https://t.co/gKE6dyzbYJ https://t.co/hjKrU0bPxk
Habits Rewrite Your Genes' Impact, Not Their Code
Genetics is mostly fixed. Epigenetics is dynamic. You cannot change the DNA you inherited. But you can influence how that DNA is expressed through the signals you repeat every day: stress, sleep, food, movement, connection, and recovery. Chronic stress can push biology toward inflammation. Consistent...
Avoid NSAIDs Before Workouts; They Hinder Recovery
NSAIDs can blunt many healing responses and beneficial adaptations to exercise... They don't heal much... use them sparingly and wisely. Try never to take them before a run or ride. https://t.co/7kAEvmWtkF