Zone 2 training is low-intensity aerobic exercise — the conversational pace where you can still talk in full sentences — held long enough to remodel your mitochondria and, over time, lift your VO2 max. That matters for lifespan because VO2 max is one of the single strongest predictors of all-cause mortality we have, rivalling or […]
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Vitamin D is one of the few supplements with randomised-trial evidence pointing to slower biological ageing, not just better bone health. In 2025, a sub-study of the large VITAL trial reported that vitamin D3 supplementation sharply reduced the shortening of telomeres over four years. That is a genuine signal worth understanding — but the picture
Time-restricted eating — confining all your food to a set daily window, commonly eight to ten hours — reliably improves several metabolic markers and is an easy way to eat fewer calories without counting them. Its popular rationale is autophagy, the cell’s recycling system, but the honest position is that autophagy activation by fasting is
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The thymus is one of the first organs to age — it begins shrinking and filling with fat decades before most other tissues falter — and that decline is a central driver of the weakening immune system we see in older adults. Regenerating the thymus is therefore a serious longevity target, and a small 2019
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Taurine briefly became the longevity world’s favourite molecule after a major 2023 study suggested that its decline might help drive ageing — and that supplementing it extended lifespan in mice. It’s a genuinely interesting finding. But the human case for taurine and longevity is far weaker than headlines implied, and a wave of 2025 research
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Spermidine is a naturally occurring polyamine that switches on autophagy — the cell’s recycling and self-cleaning programme — which is one of the most consistently life-extending mechanisms in laboratory biology. The strongest human data so far are observational: people who eat more spermidine-rich food tend to live longer and have less cardiovascular disease. The intervention
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Red light therapy — known scientifically as photobiomodulation (PBM) — uses red and near-infrared light to stimulate the mitochondria inside your cells. The evidence is genuinely strong for skin ageing, wound healing, hair regrowth and exercise recovery, and promising but early for brain and cognitive effects. In Singapore it is increasingly offered at aesthetic clinics,
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After 50, muscle becomes a currency you have to actively defend. Sarcopenia — the age-related loss of muscle mass, strength and function — begins quietly in midlife and accelerates with each decade, and the two most effective counter-measures are eating enough quality protein and lifting weights. For most healthy older adults the research points to
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Omega-3 fatty acids are one of the few nutritional interventions with randomised-trial evidence for slowing biological ageing as measured by epigenetic clocks. In the 2025 DO-HEALTH analysis, daily omega-3 slowed several markers of ageing modestly, and in combination with vitamin D and strength training the effect was larger still. The case for omega-3 and longevity
Microplastics and aging is a field moving fast but still early. Tiny plastic particles are now being found inside human blood, placenta, brain and arterial plaque, and a 2024 study linked their presence in diseased arteries to a higher rate of heart attack, stroke and death. The mechanisms under investigation — oxidative stress and chronic
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