Science-Based Biohacking for Longevity
Daily evidence-based insights helping you live stronger, longer, and sharper.
-
Can Exercise and Lower Blood Pressure Protect Memory? A 2-Year Trial
Read more: Can Exercise and Lower Blood Pressure Protect Memory? A 2-Year TrialTL;DR: The rrAD trial randomized 513 adults aged 60 to 85 to two years of supervised aerobic exercise, intensive blood pressure and cholesterol lowering, both, or usual care. Memory and thinking scores rose slightly in every group, and neither exercise nor intensive risk reduction produced a statistically significant extra gain. That is not proof that…
-
Do You Really Need 10,000 Steps a Day? What 4 Large Studies Show
Read more: Do You Really Need 10,000 Steps a Day? What 4 Large Studies ShowTL;DR: No, you do not need 10,000 steps a day to get most of the longevity benefit. The number traces back to a Japanese walking-club slogan, and a 2025 Lancet Public Health meta-analysis found that 7,000 steps a day was linked to 47% lower all-cause mortality than 2,000 steps, with gains flattening after about 5,000…
-
Does the Shingles Vaccine Lower Dementia Risk? What 4 Studies and a New Trial Show
Read more: Does the Shingles Vaccine Lower Dementia Risk? What 4 Studies and a New Trial ShowTL;DR: Four large studies from Wales, Australia and the United States all point the same way: people who got a shingles vaccine were diagnosed with dementia less often or later (for example, 20% lower risk in Wales and 24% lower risk in a 2026 US study). Two of them used natural experiments that come unusually…
-
Fish Oil Pills vs Eating Fish for Brain Aging: What a 2-Year DHA Trial Found
Read more: Fish Oil Pills vs Eating Fish for Brain Aging: What a 2-Year DHA Trial FoundTL;DR: In a 2-year USC trial of 365 adults aged 55 to 80, 2 g of DHA a day raised DHA in spinal fluid by 17% but did not change memory scores or hippocampal volume. People who eat more fish have about 18% lower rates of cognitive decline in observational studies, but that evidence cannot…
-
The 4×4 HIIT Protocol After 65: What a 6-Month Trial Found for Fat and Lean Mass
Read more: The 4×4 HIIT Protocol After 65: What a 6-Month Trial Found for Fat and Lean MassTL;DR: In a 6-month Australian trial of 123 healthy adults with an average age of 72, a 4×4 interval session done three times a week on a treadmill cut about 1.1 kg more fat than a low-intensity program and was the only option that improved body fat percentage while holding on to lean mass. Steady…
-
Did a 4-Week Diet Reverse Biological Age? What the Sydney Trial Actually Measured
Read more: Did a 4-Week Diet Reverse Biological Age? What the Sydney Trial Actually MeasuredTL;DR: In a 2026 University of Sydney trial, 104 adults aged 65 to 75 ate one of four fully provided diets for 4 weeks. Three of the diets moved a biomarker score called KDM biological age by roughly 3 to 4 points compared with a diet close to what people already ate, but only some…
-
Does Hyperbaric Oxygen Therapy Reverse Aging? Myth vs. Data
Read more: Does Hyperbaric Oxygen Therapy Reverse Aging? Myth vs. DataTL;DR: No. In the randomized trials we identified, HBOT has not been shown to reverse biological age measured with validated epigenetic clocks. The “age reversal” claim rests on an uncontrolled telomere analysis in 25 older adults, while two randomized trials from the same Israeli center found functional gains (cognition, VO2max), which are not the same…
-
How to Lower Biological Age: What Randomized Trials Actually Show
Read more: How to Lower Biological Age: What Randomized Trials Actually ShowTL;DR: Only a handful of randomized trials have tested whether a lifestyle or supplement intervention changes DNA methylation measures of biological age. Caloric restriction (CALERIE), omega-3 (DO-HEALTH) and an 8-week diet-and-lifestyle program (Fitzgerald pilot) each moved at least one clock, but the effects were small, differed from clock to clock, and none of these trials…
-
Low-Dose Lithium for Brain Aging: The Evidence and What an Evidence-Based Protocol Looks Like
Read more: Low-Dose Lithium for Brain Aging: The Evidence and What an Evidence-Based Protocol Looks LikeTL;DR: Texas counties with higher lithium in drinking water showed significantly lower Alzheimer’s mortality. A 2025 study found lithium levels are lower in Alzheimer’s brains. Two-year controlled trials show lithium stabilizes cognition where placebo shows decline. Lithium orotate, not lithium carbonate, appears to reach the brain at low doses. The protocol below is based on…
-
Rapamycin for Longevity: What the PEARL Trial Actually Found After 48 Weeks in Humans
Read more: Rapamycin for Longevity: What the PEARL Trial Actually Found After 48 Weeks in Humans114 adults, 48 weeks, placebo-controlled: the first rigorous human rapamycin longevity trial found a 5% lean mass gain in women and a favorable safety profile.