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
Sauna 4×20 min/week at 80 °C
Four 20-minute sauna sessions per week at 80–90 °C: heat-shock proteins, lower blood pressure, and cohort data on reduced cardiovascular mortality. Highest evidence-level heat protocol.
Vitamin D — 25-Hydroxyvitamin D
The 25-hydroxy vitamin D test measures how much vitamin D is in your body. How to read your result against the published levels, and what moves it.
Kettlebell Swing EMOM 12 min
Ten two-handed kettlebell swings every minute for 12 minutes — 120 total reps. Posterior-chain power and cardiovascular conditioning from a single compact tool.
Wind-Down Routine — 90 min Pre-Sleep
Dim lights, close work, no screens for the 90 minutes before bed — the transition window is the actual sleep aid. The bedroom is where sleep arrives, not where it is built.
Physiological Sigh — Acute Stress Rescue
Two short nasal inhales and one long mouth exhale, repeated three times — the fastest voluntary way to lower heart rate and offload CO2 in under 60 seconds.
Rucking 45 min — Weighted Walk
Brisk walking with a 10–15 kg pack for 45 minutes — Zone 2 aerobic effort plus mechanical loading that builds bone density, leg endurance, and posterior-chain resilience.
Mixed Nuts & Dark Chocolate (85%)
A 50 g handful of walnuts, almonds, and 85% dark chocolate — 280 kcal and ~200 mg of flavonoids. Polyphenols, magnesium, and omega-3 ALA in under a minute.
Baked Salmon with Brown Rice & Edamame
A ginger-soy salmon bowl with 42 g of protein and 520 kcal — leading the rotation for marine omega-3 (~2.2 g EPA+DHA) and isoflavones in a single dinner.
Weekly digest — 2026-06-07
This week’s digest covers daily longevity protocols, curated menus, and major news from a $435M NewLimit raise to a Phase 1 drug clearing toxic cholesterol.
Folate — Red Blood Cell Status
RBC folate is a longer-term measure of folate intake than serum folate. Folate is needed to make DNA, for methylation and to keep homocysteine low.
Fibrinogen — Clotting Protein
Fibrinogen is a protein made in the liver that helps blood clot. How to read your fibrinogen result against the lab's range.
Ferritin — Iron Storage
Ferritin is a protein that stores iron, and the ferritin blood test indirectly measures how much iron your body has stored. How to read a low or high result.