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
Two-Minute Rule — Task Start
Beat procrastination by committing to a heavy task for just two minutes, since most resistance sits at activation and continuation is usually free once you start.
Implementation Intention — If/Then
A two-minute planning move: rewrite a goal as "If X happens, then I will do Y" so the trigger is pre-decided and daily willpower is removed.
Tab Zero — Single Browser Tab
A one-minute focus move: close every browser tab except the one for the task in front of you, because each open tab is an attentional draw that adds up.
Dopamine-Fast Morning
The first 60 minutes after waking are phone-free, news-free, social-media-free and caffeine-free — sunlight, water and movement only — to prime natural alertness.
Wim Hof Breath — Energy Block
An 8-minute energy block — three rounds of thirty deep breaths then a comfortable breath-hold — that raises adrenaline and short-term alertness.
Pull-Up — Greasing the Groove
Spread 30–50 sub-maximal pull-ups across the day in sets of 2–5, never to failure, to build relative strength and lat hypertrophy without CNS fatigue.
Hip 90/90 Mobility 10 min
Ten minutes in the 90/90 hip position, rotating slowly with 30-second end-range pauses, to restore the internal and external hip rotation lost to chair sitting.
Easy Run 60 min — LISS
Sixty minutes of continuous easy running at conversational pace — pure aerobic base with no intervals — that builds capillary density and fat-oxidation capacity.
Ankle Mobility — Knee-to-Wall 5 min
A 5-minute knee-to-wall ankle drill that builds the dorsiflexion critical for squat depth and runner stride — low-intensity, done against any wall.
Threshold Run 25 min
A 20-minute tempo block at lactate threshold pace (Zone 4 ≈ 88–92% max HR), bracketed by warm-up and cool-down, that raises lactate clearance and VO2max.
Sprint Intervals 8×30s
Eight all-out 30-second sprints with 2 minutes of easy recovery, about 25 minutes total, driving VO2max and a growth-hormone response from a small time budget.
Heavy Strength — Full Body 45 min
Four compound lifts — squat, hinge, push, pull — at 80–85% 1RM for 3–5 sets of 5, a 45-minute full-body block that builds maximal strength and bone density.