Your daily AI-assisted longevity operating system.

Five seconds in, five seconds out, no pause — six breaths a minute for five to ten minutes. A daily dose, not a rescue technique.

Thirty-five continuous minutes at conversational effort on the elliptical — the same aerobic base as a Zone 2 run, with none of the joint impact.

Four working sets of barbell hip thrusts with two accessories — a 25-minute strength block that loads hip extension at end range, which squats and deadlifts do not.

Chickpeas tossed in olive oil and spice, roasted until they crack — 10 g of fibre and 12 g of plant protein in a 255 kcal snack that behaves like a crisp.

Chicken thigh braised with pearl barley, mushrooms and root vegetables — 33 g of protein and 9 g of fibre in a one-pot dinner built around beta-glucan.

Flaked mackerel over quinoa with roasted beetroot and rocket — 27 g of protein and ~2.6 g of EPA + DHA in a single lunch built around the omega-3 champion of the tinned-fish aisle.

This week's AgeGen digest covers daily longevity protocols, practical menus, new research on exercise, nutrition, air pollution and metabolic aging — plus video

Turn the clock away from the bed, and if you wake and cannot fall back asleep within about twenty minutes, get up and do something dull in dim light until you are sleepy again.

Thirty consecutive days with no alcohol, with sleep duration, sleep quality, resting heart rate and morning energy logged for a baseline week first — the value is the comparison, not the abstinence.

Audit the bedroom for sound the way you would for light, then remove what can be removed and mask what cannot with steady broadband sound.

Brown rice topped with two soft-set eggs, kimchi, spring onion and sesame — 360 kcal, 17 g of complete protein and ~290 mg of choline in under ten minutes.

Take two blood-pressure readings each morning and evening for seven days on a validated upper-arm cuff, then average the whole week.