Your daily AI-assisted longevity operating system.

Blood urea nitrogen tracks protein waste the kidneys clear — but dehydration and diet move it too, so it is never read alone.

Bilirubin is the waste product left when red blood cells break down. The direct/indirect split — not the total alone — is what determines the follow-up.

Forty-five minutes of Zone 2 cycling performed fasted — a low-intensity aerobic-base session with minimal recovery cost.

Eight hard flights with walk-down recovery — a high-intensity cardio session using stairs you already pass every day.

Four rounds of five bodyweight movements in a hotel-room footprint — full-body, moderate intensity, zero equipment.

Eighty grams of hummus with carrot, celery and cucumber — a 210-calorie snack with resistant starch and plant protein.

Chickpea pasta with tuna, capers and cherry tomatoes — roughly double the protein and fibre of the same dish made with wheat pasta.

Bulgur and green lentils with mint, parsley and lemon — 15 g fibre and ~320 µg folate in a lunch that keeps three days.

A gluten-free whole-grain breakfast — buckwheat groats simmered in milk with walnuts and blueberries, ~150 mg magnesium and 8 g fibre.

Whole trout fillet baked over fennel and new potatoes with lemon — 38 g protein, ~1.8 g omega-3, ready in half an hour.

This week's AgeGen digest covers metabolic health breakthroughs, GLP-1 longevity research, practical biohacks, and daily nutrition protocols for healthy aging.

A behavioural plan for stopping smoking or vaping: log the habit for a week to find your triggers, pick a date, clear the supply the night before, and decide in advance what replaces each trigger.