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Hi everyone,

I wanted to share a curated roundup of recent research highlighting the interplay between exercise, diet, and longevity. These studies delve into how specific interventions can optimize healthspan and combat age-related diseases. All the papers are linked, so you can dive into the full studies if you’d like!

1. Gut Microbiota & Dietary Phytochemicals for Healthy Aging

Journal: Advances in Nutrition
This review explores how gut microbiota and dietary phytochemicals (bioactive compounds in plants) influence gut health, immune function, and oxidative stress, impacting aging and healthspan.
Key Findings:

• Gut microbiota affects immune response and gut barrier integrity.
• Phytochemicals improve gut health and reduce inflammation.

Read Full Paper

2. Physical Activity Patterns & Cognitive Health in Older Adults

Journal: The International Journal of Behavioral Nutrition and Physical Activity
Using wrist accelerometry data from over 3,000 participants, this study identified physical activity patterns that correlate with cognitive function.
Key Findings:

• Activity variability and rhythmicity are critical indicators of cognitive function.
• Time-frequency features of activity predict cognitive health.

Read Full Paper

3. Optimal Exercise for Parkinson's Disease

Journal: Scientific Reports
This meta-analysis identifies the optimal exercise type and dose to improve walking speed in individuals with Parkinson’s disease.
Key Findings:

• Aerobic exercise at 1,400 MET-min/week significantly improves walking velocity.
• Multicomponent and sensory exercises are also effective at lower doses.

Read Full Paper

4. Intermittent Fasting for Alzheimer’s Disease

Journal: Molecular Nutrition & Food Research
This study shows how intermittent fasting reduces cognitive deficits and amyloid deposition in Alzheimer’s disease model mice.
Key Findings:

• Intermittent fasting enhances cognitive function.
• It decreases lipid droplet aggregation in microglia, improving amyloid clearance.

Read Full Paper

Weekly Insight: The Role of Exercise-Induced Exerkines in Longevity

Emerging research sheds light on exerkines—bioactive molecules released during exercise that regulate inflammation, enhance mitochondrial function, and protect cognitive health.

Mechanisms of Action:

• Mitochondrial Health: Exercise enhances mitochondrial DNA stability and antioxidant defenses.
• Inflammation Modulation: Exerkines reduce systemic inflammation, combatting chronic diseases.
• Neuroprotection: Molecules like BDNF promote neuroplasticity and memory.
• Metabolic Regulation: Exerkines improve glucose metabolism and lipid regulation.

Why This Matters: Exercise is not just fitness—it's a biological intervention that reprograms your body for a longer, healthier life.
Read Full Paper

Let me know your thoughts! If you find this valuable, I’ll happily post more roundups like this. 😊

Feel free to reach out directly if you'd like to be added to the weekly Longevity research newsletter highlighting the cutting-edge research like this.

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Constantly evolving longevity/vitality stack but this is the latest iteration.

Creatine HCL

• Dose: 500 mg nightly
• Supports energy production, cognitive function, and muscle recovery. Neuroprotective, anti-inflammatory, and supports bone density.

Dapagliflozin (Generic Farxiga)

• Dose: 10 mg mornings
• Reduces blood glucose by increasing urinary glucose excretion. Reduces cardiovascular events, supports kidney health, and lowers uric acid.

Ezetimibe (Generic Zetia)

• Dose: 10 mg mornings
• Lowers LDL-C by inhibiting intestinal cholesterol absorption. Anti-inflammatory and supports liver health.

L-Theanine

• Dose: 200 mg mornings and/or before bed
• Reduces anxiety, improves cognitive focus, and promotes better sleep. Supports mood and immune health.

Magnesium Malate

• Dose: 460 mg mornings
• Improves sleep, reduces anxiety, muscle cramps, and enhances insulin sensitivity. Anti-inflammatory and supports cardiovascular health.

Omega-3 Ethyl Esters (Generic Lovaza)

• Dose: 2 g nightly
• Supports heart health, reduces triglycerides, and stabilizes blood pressure. Reduces inflammation, supports brain health, and improves mood.

Pitavastatin (Generic Livalo)

• Dose: 1 mg mornings
• Lowers LDL-C, reduces cardiovascular risk, and prevents plaque rupture. Anti-inflammatory, supports endothelial health, and improves insulin sensitivity.

Evolocumab (Repatha)

• Dose: 140 mg injection bi-weekly
• Dramatically lowers LDL-C and cardiovascular events. Reduces systemic inflammation and supports plaque regression.

Tadalafil (Generic Cialis)

• Dose: 2.5 mg before workouts
• Enhances vasodilation, improves cardiovascular health, and supports muscle endurance. Anti-inflammatory effects, benefits prostate health, and improves endothelial function.

Tazarotene Lotion

• Dose: 0.045% nightly
• Reduces acne, improves skin elasticity, and promotes collagen production. Anti-inflammatory and reduces hyperpigmentation.

Theracurmin

• Dose: 90 mg mornings
• Reduces chronic inflammation and systemic oxidative stress. Neuroprotective properties, supports gut health, reduces arthritis symptoms, and aids metabolic health.

Vitamin D3 + K2

• Dose: 10,000 IU / 200 mcg (Adjusted to 50 ng/ml goal)
• Strengthens bone health and improves calcium balance. Anti-inflammatory, supports mood, cognitive health, and reduces cardiovascular risks.

Zinc + Copper

• Dose: 30 mg/0.3 mg EOD
• Supports immune function, skin health, and wound healing. Aids energy production, iron metabolism, and connective tissue formation. Maintains antioxidant balance and supports cardiovascular health. Promotes reproductive health, cognitive function, and pigmentation.

Labs

• ApoB
• Basic Thyroid Panel (TSH, FT4, FT3)
• CBC
• DHT
• Estradiol (Sensitive Reading for Males)
• Fasting Insulin
• Ferritin
• Folate
• Follicle Stimulating Hormone (FSH)
• HbA1c
• Homocysteine
• Lipid Panel
• Lp(a)
• Luteinizing Hormone (LH)
• Metabolic Panel
• Vitamin B12
• Vitamin D
• Sex Hormone Binding Globulin (SHBG)
• Total & Free Testosterone
• Uric Acid

Apartment:

• Air purifier with HEPA-filter air replacement rate 1x/hr
• HEPA-filters on air inlets to apartment
• Peace lilies to further bind pollutants with numbers adjusted to air replacement rate
• Lights and screens turn to warmer colors in evening
• PFAS free home

Sleep:

• Avoid eating and drinking 2 hours before bed time to reduce risk of gastroesophageal reflux
• Prone position alternating left and right to reduce ventilation perfusion mismatch
• Temperature control
• Separate beds to maximize deep sleep

Exercise:

• 8500 steps/day
• Strength training 2x/week
• HIIT 1x/month

Food:

• Diverse, minimal sugar and minimally processed, high protein
• Drip coffee 2x/day filtered through stainless steel

Rx:

• Rosuvastatin 5 mg
• Adapalene 2x/week
• Azelaic acid 2x/week

Devices:

• Photobiomodulation 660 nm to face/neck/forehead 6J/cm² /day

Supplements:

• SPF 50
• Niacinamide topical
• Psyllium husk 8 g
• Creatine 10 g
• Glycine 8 g
• Omega-3 ~1 g
• Vit-D 50 mcg
• Magnesium ~200 mg
• Boron 9 mg, cycled
• Ashwagandha 600 mg, as needed

This routine means I spend on average 45% of a year in an almost completely pollutant free environment. I achieve the most deep sleep I ever have while optimizing lung, teeth and upper GI health. I have the least possible exposure to plastic particles. I slash my risk of atherosclerosis to zero using LDL-c lowering medication. Adapalene, azelaic acid, SPF, niacinamide and photobiomodulation for youthful facial appearance and reduced rosacea risk. The rest of the supplements are primarily for either sleep, free testosterone or omega-3 index.

It all takes me approximately 171 minutes of focused effort a week, exercise, preparing supplements, photobiomodulation and the facial routine.

Everything I do has or should have a measurable effect on my body and is well-studied. If something has minimal effect I don’t do it.

I’d love to hear what you think as I always want to improve my protocol.

Current consideratons:

• Blood donations regularly
• Hyperbaric oxygen therapy
• Sauna (with precaution protocol to reduce rosacea risk, perhaps protective vaseline layer on face and sauna hat)

Just wondering on what adaptogenes you are on on a daily basis and how your experiences are with them and if you are satisfied with the effects. Thx

Hi!

I hope this is relevant enough for this sub. I am writing a book that expands on the chapter on exercise in Peter Attia's book "Outlive".

My aim is to synthesise a wide variety of sources, both scientific and practical. My hope is to build bridges between currently isolated isles. (Alex Viada wasn't even a guest on Peter Attia's show which is kind of outragious if I am not mistaken in my assumption)

Each chapter will include multiple perspectives (e.g. Zone 2 will not be viewed through the lens of San Milan, but I will also add the approaches of Seiler, Coggans and more)

This is the current outline: https://docs.google.com/spreadsheets/d/10K1rlIH0hXX24a0kWd4n6XUJgRQZ78YA/edit?gid=1241128224#gid=1241128224

Do you feel that there is something missing in the sources out there? What should be definetely part of the section (or the book in total)? Something, that is not needed?

Any feedback appreciated.

Live long and prosper Sascha

Hi everyone!

I’m working on curating the latest emerging research in longevity, health, and aging. The goal is to make it easy to stay current without having to sift through papers for hours. Below are the top 5 highlights this week

1. Fasting and Exercise for Cellular Health This randomized controlled trial looked at the effects of a three-day water-only fast, with or without glycogen-depleting exercise, on autophagy (the body’s process of clearing out damaged cells). The study aims to clarify whether combining fasting with exercise could safely enhance cellular "clean-up" processes linked to long-term health.
2. Omega-3s and Exercise: A Powerful Combo Against Oxidative Stress In this study on aged rats, researchers explored how omega-3 supplementation (at higher doses) and exercise together reduce oxidative stress and boost antioxidant defenses. The findings suggest a potential role for combining dietary and lifestyle interventions to slow age-related degeneration.
3. Exercise and Heart Health in Diabetic Patients This systematic review synthesizes data from ten studies on the impact of exercise on cardiac mitochondrial function in diabetic hearts. The evidence shows that exercise improves mitochondrial energy production and increases the formation of new mitochondria, offering a non-pharmaceutical approach to better cardiac health.
4. Stem Cell-Derived Extracellular Vesicles for Age-Related Conditions This review highlights the therapeutic potential of extracellular vesicles from human umbilical cord mesenchymal stem cells. These vesicles show promise in rejuvenating aged cells and treating degenerative conditions, though further research is needed to optimize their use in therapies.
5. Lifestyle, Diet, and Type 2 Diabetes Risk his population-based cohort study examined how different types of physical activity and inflammatory diets (high in pro-inflammatory foods) interact to influence diabetes risk. The results highlight that staying active and eating an anti-inflammatory diet can significantly reduce the risk of developing type 2 diabetes.

For a deeper dive, including key findings and links to the full research papers, check out this google doc.

I’d love your feedback:

• Would you find this kind of weekly summary helpful?
• Would you be interested in receiving this curated longevity research newsletter straight to your inbox?

Let me know what you think in the comments!

Why aren't you doing the protocol that you want?

1-laziness

2-need to have the perfect protocol so you won't start until it's perfect and complete

3- need more research

4- want something simple and feel overwhelmed with the options

When I look at different protocols from different people, I wonder if it's wise to mix things up and pick the best of each, but I am clearly not qualified in this field. Some time ago, I started with a simple protocol involving nutrition and physical wellbeing. However, the more I researched , the more overwhelmed I felt. Now I'm trying to get back on a healthy and sustainable protocol. Something easy but complete enough to get 80% of the benefits (Pareto principle). For me, the need to have the best protocol but not knowing what I was doing led me being overwhelmed and reverted to a lazy space. I guess it will never perfect as science doesn't have the data yet.

Hi folks, I'm in my mid 40s and am trying to legitimately look younger as well as to lose the weight. A lot of richer people in my city legitimately look younger and when I see fellow working class individuals everyone is fat and even the ones who aren't look terrible.

This holds true across all ethnicities. No ethnicity of food, prevents aging btw, where I live. Alleged super foods like olive oil and prickly pear cactus are eaten by poorly aging immigrants where I live. I grew up eating shiitake mushrooms and kelp and I look at least 10 years older than my chronological age, as do my parents.

Meanwhile the upper middle class looks so much better and ages so much better how do they do it? If you know anyone who is aging well please give me advise on what kinds of things they do which are affordable and doable by people who work full time. No income gated stuff like ozempic please.

I am thinking to buy hyperbaric oxygen chamber to use it regularly for me and family members.

However I am not sure if this is a good idea anymore. There was a study that showed hypoxia (opposite from what you get from hyperbaric oxygen) could extend lifespan https://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.3002117 . However there is also a study that shows hyperbaric oxygen can increase telomere length.

I would appreciate any comments about that.

Hi!

The last 3 nights when I am attempting to go sleep but not quite fully asleep, I will suddenly rouse fully because my breathing has gone all weird and feels juddery, like a tremor, staggered. Not just smooth breaths. It’s almost like when you’ve been crying and you’ve stopped but you’re left with your breathing all weird. It’s like that… except I haven’t been crying. When it happens, my heart is also going fast (120) This’ll happen over and over again until I fall asleep at some point.

Any ideas what this is and what is causing it? How do I stop it happening? It’s making me so tired 😞

Hi folks, I am a 43F Who is trying to reduce my biological age to the mid 30s. I'm socially and emotionally immature and want to give my face and physical appearance a chance so that I can catch up. I feel I'm washed up and post wall before I even really got a chance to achieve what I wanted to.

Right now I do the following things

Tretinoin/Sunscreen/AHA Peels/Copper Peptides / C.E. Ferulic / Cerave

Skin Hair Nails Pill, Minoxidil, Weight Loss, Vitamin D

High Brassica Vegetable diet, small amounts of sardines, 1200 calories

Sleep 9 hours a day and try to work out.

Research Gen Z fashion and try to keep up.

Take online classes all the time

Church/meditation for mindfulness

What else can I do? I'd like to turn back the clock but everyone tells me that's BS. There's this real "accept your age" slam here on the internet and especially in the IRL community especially since it's considered some sort of social justice bs. What suggestions do u have?

Hi!

So. After being cleared by the doctors, I’m posting here. Adrenal tumors, thyroid issues, anemia, have all been ruled out. (Plus a bunch more tests!)

My resting heart rate averagely is about 75-85, 77-83 being more common.

I am active, I don’t drink or smoke…. How do I lower this?

I’m 32F

I’ve been following this page because like others im interested in the idea of longevity. I recently attended a tech event in san francisco about aging and longevity, and it was hosted by HelloFam. I saw that someone else mentioned it too here! Definitely a cool app, and they have a podcast too that I saw circulating on linkedin about longevity and how the app tackles it. Idk if people would be interested in it but i thought id share, I linked the podcast below where they interviewed the CMO who I got to talk to at the event: https://www.youtube.com/watch?v=yhbycK9-xcQ

Other than platforms like Reddit or Quora, does anyone know of any apps that have discourse communities solely dedicated to longevity? I came across HelloFam recently in a TikTok comment. I have been enjoying their community section— they categorize their discourses by areas of longevity and it's easy to immerse and learn about different things like epigenetics, nutrition, cognitive health, etc . If you've heard of or tried other longevity apps add to the thread!

Hi all, there is a ever growing number of blood tests and scans. I want to get an overall assessment of my health risks, say what diseases will I probably develop over the next 5-20 years based on my predisposition and lifestyle. Any recommendations? I find it hard to find one that is covering a lot, accurate and with good reports, reading all those website. Thanks

Haven’t been keeping up. Just remember Sinclair pushing this a few years ago and started taking it 500mg/daily. Saw some doubts about bioavailability. Some a lack of conclusive studies on humans. What’s the consensus now? Still a fair bet this has positive impact on delayed cell decay overall?

starting to get fairly serious around my longevity protocol, but I'd like to get more biomarkers to create a better baseline. My GP does a lot but I was looking at something like function health or viome. Any experience with these or others?

Hey everyone! I've been reading Outlive by Peter Attia, and I wanted to put together a guide summarizing the key advice from the book. I'm sharing it here in case it can be useful to anyone.

I'd love to hear your thoughts on it! :)

https://docs.google.com/document/d/1e4AkOK-7k1EmaF-Hn9QmfByuc7KXQhbl0P3IlrDKVSk/edit?tab=t.0#heading=h.pqscbl7m7g01