Your daily AI-assisted longevity operating system.
🧬Four places, five steps: spot it → learn it → do it → check in → watch it move. A month in, you don’t have a list of tips. You have a trajectory of your own.
- 💊@AgeGenAI on social — one idea in 30 seconds: a vitamin for the mind, in the feed you’re already scrolling.
- 📣@AgeGen on Telegram — the daily stream: what’s new in longevity, and what of it already works.
- 📚agegen.ai — the protocol library: sleep, food, movement, recovery, biohacks, mind, lab work. Every fact links to the study behind it.
- 📈Prime Age on Telegram — what age your daily habits add up to, what to change first, plus your streak and progress, so it doesn’t end in week two.
Start with two minutes. Generate your prime age! ~~ Mr. Age
This week's evidence-graded reads
Screen-Free First Hour
No phone, mail or feed for the first hour after waking. Get light, water and movement before any screen — or the day's most important task, before anyone else sets the agenda.
Eye Break — the 20-20-20 Rule
Every 20 minutes at a screen, look at something 20 feet away for 20 seconds — the one rule that resets the eye's focusing muscle before fatigue sets in.
Chicken Thigh Traybake with Broccoli & Chickpeas
Chicken thighs, chickpeas and broccoli in one tray — 44 g of protein, 12 g of fibre and 524 kcal with almost no washing up.
Sardines on Rye with Lemon
Tinned sardines on dark rye with lemon — 29 g of protein, ~1.4 g of EPA+DHA omega-3, ~350 mg of calcium and ~8 mcg of B12 in five minutes, no cooking.
Daily Step Floor
Set a minimum step count you hit every day — including your worst one — rather than a weekly average you can rescue on Sunday.
Fibre Ramp to 30 g/day
Add five grams of fibre a week until you reach thirty — the ramp is what prevents the bloating that ends most attempts on day three.
Weekly digest — 2026-08-09
This week: one weekly workout can cut belly fat, protein restriction slows aging, GLP-1s carry muscle-loss risks, and midlife habits can add 13 dementia-free ye
Shoulder Band Dislocates 5 min
Pass a resistance band front to back overhead with straight arms — three sets of ten, five minutes, to restore the shoulder external rotation and overhead reach that desk work removes first.
Tennis Singles 45 min
Forty-five minutes of singles tennis — intermittent sprints, lateral movement and rotational power. Racket-sport participation is associated with lower all-cause mortality in long-term cohorts.
Indoor Bouldering 60 min
An hour of bouldering alternating at-limit and sub-limit problems — grip strength, full-body coordination and time-under-tension work without a barbell.
Urine ACR — Albumin-to-Creatinine Kidney Marker
The urine albumin-to-creatinine ratio measures albumin passing into the urine. Above 30 mg/g is higher than normal and may be a sign of kidney disease.
Progesterone — Luteal-Phase Confirmation
Progesterone is made mainly after ovulation. Read a mid-cycle draw against the lab's range (MedlinePlus: 5–20 ng/mL). The cycle day of the draw decides which range applies.