Your daily AI-assisted longevity operating system.

Longevity news, daily protocols, and evidence-based guides from a week covering heart health, sleep, fasting, and aging science.

Alternate thirty minutes seated with thirty minutes standing, rather than committing to either one for the whole day.

The complete blood count measures red cells, white cells and platelets — the most commonly ordered blood test most people have never learned to read past the one number their doctor circled.

Standing barbell overhead press, five sets of five, with pull-ups and face pulls. The only common lift that loads the shoulder through full overhead range — the range most desk workers have quietly lost.

No phone, mail or feed for the first hour after waking. Get light, water and movement before any screen — or the day's most important task, before anyone else sets the agenda.

Every 20 minutes at a screen, look at something 20 feet away for 20 seconds — the one rule that resets the eye's focusing muscle before fatigue sets in.

Chicken thighs, chickpeas and broccoli in one tray — 44 g of protein, 12 g of fibre and 524 kcal with almost no washing up.

Tinned sardines on dark rye with lemon — 29 g of protein, ~1.4 g of EPA+DHA omega-3, ~350 mg of calcium and ~8 mcg of B12 in five minutes, no cooking.

Set a minimum step count you hit every day — including your worst one — rather than a weekly average you can rescue on Sunday.

Add five grams of fibre a week until you reach thirty — the ramp is what prevents the bloating that ends most attempts on day three.

This week: one weekly workout can cut belly fat, protein restriction slows aging, GLP-1s carry muscle-loss risks, and midlife habits can add 13 dementia-free ye

Pass a resistance band front to back overhead with straight arms — three sets of ten, five minutes, to restore the shoulder external rotation and overhead reach that desk work removes first.