Evidence-Based Longevity Science

Understand the biology of aging and how to slow it.

Research-backed guides on NAD+ biology, senolytics, mTOR inhibition, Zone 2 training, and the interventions with real evidence behind them. No hype. No supplement ads dressed as content.

Browse All 257 Guides or start with our Longevity Stack guide
Athlete training for longevity
Why Strength Training is the Single Best Predictor of Longevity Muscle & Mortality
Editor's Selection All 257 Guides →
NAD+ biology and aging
NAD+ Biology
NAD+ Biology, Sirtuins, and the Real Mechanisms Behind the Decline

Why NAD+ falls with age, what PARP and CD38 have to do with it, and what the human trial data actually shows.

 Rapamycin mTOR research
mTOR & Autophagy
Rapamycin and the mTOR Pathway: What the ITP Mouse Data Really Proves

From the 2009 Harrison et al. study to modern rapalog protocols, a rigorous look at the most reproducible longevity drug.

 Cellular senescence senolytics
Senolytics
Zombie Cells: The Science of Cellular Senescence and Senolytics

Senescent cells accumulate, fire the SASP, and accelerate aging. Here is the evidence for clearing them.
All Guides Full Index (257) →
NAD+ biology
NAD+ Biology
NAD+ Biology, Sirtuins, PARP, and CD38: A Complete Guide
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 NMN vs NR
Supplements
NMN vs NR: Which NAD+ Precursor Actually Works?
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 NAD precursors
NAD+ Biology
NMN, NR, and Niacin: The NAD+ Precursor Landscape Explained
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 VO2max training
Exercise Science
VO2max as a Longevity Predictor: HIIT, Zone 2, and What the Data Shows
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 Zone 2 cardio
Exercise Science
Zone 2 Training: Fat Oxidation, Mitochondrial Health, and Longevity
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 Strength training longevity
Exercise Science
Strength Training, Muscle Mass, and All-Cause Mortality
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 Sarcopenia prevention
Exercise Science
Sarcopenia: Why You Lose Muscle With Age and How to Stop It
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 Sleep and glymphatic system
Sleep Science
Sleep, the Glymphatic System, and Why Slow-Wave Sleep Determines How Fast You Age
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 Circadian rhythm
Sleep Science
Circadian Rhythm Disruption: The Longevity Implications
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 Autophagy fasting
Autophagy
Autophagy and Mitophagy: ULK1, Beclin-1, and the Molecular Mechanisms of Cellular Renewal
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 Intermittent fasting
Fasting & Diet
Intermittent Fasting and Time-Restricted Eating for Longevity
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 Fasting mimicking diet
Fasting & Diet
The Fasting-Mimicking Diet: Valter Longo's Clinical Evidence
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 Cold plunge brown fat
Cold Therapy
Cold Exposure and Brown Fat Activation: What the Science Shows
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 Cold therapy hormesis
Cold Therapy
Hormesis and Cold Therapy: How Controlled Stress Extends Lifespan
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 Sauna benefits longevity
Sauna & Heat
Sauna Use and Longevity: The Finnish Cohort Data Explained
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 Sauna protocol
Sauna & Heat
The Optimal Sauna Protocol: Temperature, Duration, and Frequency
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 Longevity supplements
Supplements
The Longevity Supplement Stack: What's Actually Evidence-Based
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 Vitamin D3 K2
Supplements
Vitamin D3 + K2: The VITAL Trial, Optimal Blood Levels, and Dosing
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 Omega-3 EPA DHA
Supplements
Omega-3 (EPA/DHA): REDUCE-IT Trial, Cardiovascular Evidence, and the Controversy
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 Magnesium forms
Supplements
Magnesium: Glycinate vs Threonate -- Which Form Does What?
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 Best magnesium supplement
Buying Guide
Best Magnesium Supplement 2026: Sleep, Longevity, Lab-Tested Rankings
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 Best omega-3 supplement
Buying Guide
Best Omega-3 Supplement 2026: EPA/DHA Lab-Tested Rankings
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 Quercetin fisetin senolytics
Senolytics
Quercetin & Fisetin as Senolytics: Kirkland, Yousefzadeh, and the Actual Evidence
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 Berberine AMPK
Supplements
Berberine vs Metformin: AMPK Activation and the Longevity Angle
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 Creatine monohydrate aging
Supplements
Creatine Monohydrate for Brain Health and Aging: Rae 2003 and Beyond
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 PQQ pyrroloquinoline quinone
Buying Guide
PQQ (Pyrroloquinoline Quinone): Mitochondrial Biogenesis, Dosage & Which Form to Buy
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 Curcumin turmeric
Buying Guide
Curcumin vs Turmeric: Bioavailability, Dosage & Which Form Works for Inflammaging
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 Epigenetic clocks
Biomarkers
Epigenetic Clocks: How Biological Age Testing Actually Works
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 HRV heart rate variability
Biomarkers
HRV as a Longevity Biomarker: What Your Numbers Actually Mean
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 Grip strength longevity
Biomarkers
Grip Strength: The Most Underrated Longevity Biomarker
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 VO2max fitness test
Biomarkers
VO2max: The Single Best Predictor of Longevity and How to Improve It
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 Rapamycin mTOR
Longevity Drugs
Rapamycin and mTOR Inhibition: The Most Compelling Longevity Drug We Have
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 Mitochondrial biogenesis
Mitochondria
Mitochondrial Biogenesis: PGC-1a, AMPK, SIRT1, and How Exercise Rebuilds Your Cells
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 Blue zones diet
Diet & Lifestyle
Blue Zones: What the World's Longest-Lived Populations Actually Eat
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 Protein intake longevity
Nutrition
Protein Intake for Longevity: mTOR Tradeoffs and the Optimal Amount
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 Testosterone aging TRT
Hormones
Testosterone Decline in Aging Men: Natural Optimization vs TRT
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Turn the research into a protocol
The Longevity Stack
20+ compounds ranked by actual human evidence, plus the biomarkers to track, VO2 max training, sleep, and hormones — the whole system for performing after 40.
Get the Longevity Stack → $19 or get all 4 health books for $49