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
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.
24-Hour Fast — Monthly
One full 24-hour water-only fast per month, dinner to dinner. Practises metabolic flexibility and gives the digestive system a deeper reset than daily TRE.
Weekly digest — 2026-05-31
This week's digest covers morning protocols, daily menus, longevity science, and a muscle-building video — all backed by current research.
Weekly digest — 2026-05-28
This week at AgeGen: a fibre-rich breakfast protocol, new science on fasting as regenerative medicine, machine learning that doubles depression remission rates,