Pillar 01 · Informative tips
Longevity medicine — everyday tips
These are informative tips, not medical therapy. Use them as a starting point to understand how your body is aging and to prepare intelligent questions for your physician.
Tips, not therapy
Start here — before any treatment
- 01
Track biological age once a year with an epigenetic clock (GrimAge / PhenoAge) — it says more than the number on your birthday cake.
- 02
Ask for hs-CRP, HbA1c, ApoB, homocysteine and fasting insulin in your bloodwork — the classic panel misses the aging signals.
- 03
Aim for 7–9h of sleep with a stable schedule; poor sleep accelerates every longevity biomarker.
- 04
Zone 2 cardio 3×/week + 2 strength sessions is the most under-rated longevity protocol — it improves VO2 max, the strongest predictor of all-cause mortality.
- 05
Protein: aim for ~1.6 g/kg/day, distributed across meals, to protect muscle after 40.
Go deeper
Read the articles behind these tips
What is Longevity Medicine? A Complete 2026 Overview
How to Measure Your Biological Age (and Actually Lower It)
Rapamycin for Longevity: Hype, Evidence and Real Protocols
Metformin for Longevity: Should Healthy People Take It?
Blue Zones: 9 Habits from the World's Longest-Lived People
