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
Digital Sunset Protocol
Put every screen away for the last 90 minutes before bed and replace it with a printed book or light stretching — evening screen light suppresses melatonin and pushes the body clock later.
Say No — Sleep on Every New Commitment
Before saying yes to any new commitment, wait a day and check it against your current obligations and priorities — take it on only if it genuinely matters to you.
Greek Giant Beans in Tomato & Dill with Feta
A 40-minute vegetarian lunch of giant beans baked in tomato and dill with feta: 21 g protein, 16 g fibre, 445 kcal.
Guacamole with Bell Pepper Scoops
A 10-minute no-cook snack: guacamole scooped with red bell pepper strips, 10 g of fibre and 220 kcal.
Guided Imagery — 10 min
Ten minutes of picturing a calm place sense by sense is a relaxation skill that works better practised regularly than saved for a bad day.
Spine Stability Big Three 12 min
The curl-up, side plank and bird dog, done as a 5-3-1 pyramid in 12 minutes, engage the muscles needed for spine stability.
Nordic Walking 40 min
Forty minutes of brisk walking with Nordic poles works more muscles and burns more calories than regular walking.
Chickpea & Vegetable Tagine with Whole-Wheat Couscous
A chickpea and vegetable tagine over whole-wheat couscous: 18 g fibre, 20 g protein and ~5 mg iron per plant-based serving.
Pan-Seared Salmon with Asparagus & Baby Potatoes
Pan-seared salmon with asparagus and baby potatoes: 37 g protein, about 2 g EPA+DHA and ~12 µg vitamin D in 25 minutes.
Phosphate — The Mineral Read Beside Calcium and Kidney Function
Phosphate is a mineral electrolyte for bones, energy and nerves, read beside calcium, vitamin D, PTH and kidney markers.
ESR — The Sed Rate and What It Cannot Tell You
The sed rate (ESR) shows how fast red blood cells settle; faster settling is consistent with inflammation but does not say where or why.
Half-Plate Vegetables Rule
Fill half of every main plate with vegetables and fruit, a quarter with whole grains and a quarter with protein — a portion rule, not a diet.