Your daily AI-assisted longevity operating system.
agegen.ai — your daily AI-assisted longevity operating system. Science-backed protocols for nutrition, training, recovery, lab work, and biohacks. Telegram-first, web-second.
This week's evidence-graded reads
Cottage Cheese Bowl with Flaxseed & Tomato
A 5-minute high-protein bowl with 28 g of protein and just 250 kcal — low-fat cottage cheese with ground flaxseed, cherry tomatoes, and basil.
Overnight Oats with Chia & Apple
A prep-ahead breakfast with 10 g of fiber and 360 kcal — rolled oats soaked with chia seeds, almond milk, and diced apple for stable morning energy.
Banana-Oat Protein Smoothie
A 5-minute pre-workout smoothie delivering 32 g of protein and 380 kcal — banana, rolled oats, vanilla protein powder, and unsweetened almond milk.
CO2 Tolerance Test — Monthly
After a normal exhale, hold and time the first strong urge to inhale: under 20 s low, 20–40 s average, over 40 s high. Track monthly.
Glucose Spike Walking Rule
Walk 10–15 min within 30 min of any meal you expect to spike glucose. Consistently the largest free intervention for postprandial glucose.
Bright-Light Box — Winter Mornings
A 10,000-lux light box for 20–30 min within an hour of waking is the best-supported intervention for winter seasonal mood dips.
Caffeine Cutoff 8 Hours Before Sleep
No caffeine within 8 hours of sleep. Its 5–6 h half-life means an afternoon coffee still occupies adenosine receptors at bedtime.
CGM-Tracked Meal Experiment
Wear a CGM for 14 days, log each meal, and review which meals spiked glucose. Personalised data beats any generic glycemic-index table.
Cold Plunge — 3 min at 11 °C
Three minutes to the shoulders in 10–12 °C water, 2–3x/week, triggers a norepinephrine release that sharpens alertness for hours.
Hot Bath 40 °C — 90 min Pre-Sleep
A 15-minute 40 °C bath 90 minutes before lights-out raises then drops core temperature, accelerating sleep onset.
Blue-Blocker Glasses — Evening
Amber glasses that block 470–500 nm in the last 90 minutes before bed preserve evening melatonin when room lighting cannot be dimmed.
Box Breath — Daily Vagal Tone
Five minutes of 4-4-4-4 box breathing each morning builds long-term HRV and shifts baseline autonomic balance toward parasympathetic.