Weekly digest — 2026-09-13

This week: exercise for brain and heart health, GLP-1 and senescent-cell aging research, lab biomarker guides, plus daily menus, movement snacks and sleep habits.

Morning protocols

• Daily AgeGen — September 8, 2026 (2026-09-08) — High-fibre snack, five minutes of mobility, one note of gratitude and sauna use target stress, energy and cardiovascular health.
• Daily AgeGen — September 9, 2026 (2026-09-09) — Four habits for a calmer nervous system, stronger upper body and a tuned fat-burning engine before evening.
• Daily AgeGen — September 10, 2026 (2026-09-10) — Small, well-timed actions beat grand gestures for post-meal fatigue, stress, energy and long-term health.
• Daily AgeGen — September 11, 2026 (2026-09-11) — Stack the day: omega-3s early, threshold run mid-morning, last screen 90 minutes before bed.
• Daily AgeGen — September 12, 2026 (2026-09-12) — A 15-minute kettlebell session and two-minute cold shower build strength and stress resilience with consistency.
• Daily AgeGen — September 13, 2026 (2026-09-13) — Longevity is built from small repeatable inputs, not dramatic overhauls.

Daily menus

• Daily Menu 20260908 (2026-09-08) — Rye toast with white beans and egg, farro and feta salad, tofu laksa with rice noodles.
• Daily Menu 20260909 (2026-09-09) — For women 35+: baked eggs in tomato sauce, soba noodle salad, turkey meatballs with zucchini noodles.
• Daily Menu 20260910 (2026-09-10) — For desk workers: tofu scramble, sardine and white bean salad, lentil bolognese.
• Daily Menu 20260911 (2026-09-11) — Buckwheat porridge with walnuts, chickpea pasta with tuna, venison and root vegetables.
• Daily Menu 20260912 (2026-09-12) — For women 35+: mushroom omelette, herring and potato salad, grilled mackerel.
• Daily Menu 20260913 (2026-09-13) — Skyr with kiwi and oat bran, roast beef rye sandwich, chicken dinner.

Video

• Fasting Insulin and HOMA-IR (2026-09-07) — Insulin under 5 optimal; 5–8 acceptable; HOMA-IR above 2 signals resistance; walking, strength work, fewer refined carbs.
• BEDRIDDEN AT 26: How Food Reversed Her Autoimmune Disease (2026-09-07) — Autoimmune disease at 26 left her bedridden; food reversed it.
• 6 movement snacks for desk workers (2026-09-08) — Stand every 30 minutes, 20 calf raises, pace during calls, 20-20-20 eye breaks, take the stairs.
• TSH, Free T3 and T4 — Thyroid Panel (2026-09-08) — Optimal TSH 1.0–2.0; low free T3 with normal TSH points to conversion; iodine, selenium, zinc.
• The Scariest Health Discovery of 2026 (2026-09-08) — 2026's scariest health finding exposes a hidden threat.
• 8 two-minute stress resets (2026-09-09) — Box breathing, shoulder rolls, cool water, a lap, ten slow breaths, writing the worry down.
• CBC — What the Full Blood Count Shows (2026-09-09) — Red cells, white cells and platelets; your own multi-year trend is the signal; never start iron on a CBC alone.
• He Started Tracking Biomarkers at 12 Years Old - Justin Roethlingshoefer (2026-09-09) — Biomarker tracking from age 12 reveals how early data drives lifelong health optimisation.
• 6 easy ways to walk more each day (2026-09-10) — Park farther, take the stairs, pace during calls, get off a stop early, stroll after eating, hourly lap.
• Creatinine and eGFR — Kidney Function (2026-09-10) — eGFR above 90 normal; 60–89 recheck with urine ACR; heavy muscle raises creatinine without kidney impairment.
• Keto Athletes Burned Fat at Record Levels — at 85% VO2 Max | Dr. Andrew Koutnik (2026-09-10) — Keto athletes burned fat at record levels during high-intensity exercise.
• Banana-Oat Protein Smoothie (2026-09-11) — Banana, oats, vanilla protein and almond milk: 32g protein, 4g fibre, 380 kcal in five minutes.
• ALT and AST — Liver Enzymes (2026-09-11) — Optimal ALT 7–20, AST 8–25; mild elevation points to weight, alcohol and fatty liver.
• Is There Really a Compound For Every Biohack? With Dr. Sandra Kaufmann (2026-09-11) — Dr. Sandra Kaufmann explores whether a compound exists for every biohack.
• Baked Eggs in Tomato & Pepper Sauce (2026-09-12) — One pan: 22g protein, 6g fibre, 338 kcal, high in lycopene and vitamin C.
• Omega-3 Index — EPA + DHA in Red Blood Cells (2026-09-12) — 8–12% is the protective band; under 4% reads as high cardiovascular risk; retest after four months.
• The Future of Longevity Starts Here | Lifespan.com (2026-09-12) — Longevity science meets its future at Lifespan.com.
• Baked Trout with Fennel & New Potatoes (2026-09-13) — One tray: 38g protein, 7g fibre, 466 kcal, about 1.8g omega-3 EPA+DHA.

News this week

• How Exercise Training Reshapes Brain Networks in Aging (2026-09-07) — Physical training can modulate brain connectivity, potentially countering age-related cognitive decline.
• Master Your Blood Pressure: Measure, Manage, and Treat It Right (2026-09-07) — High blood pressure is a top cause of atherosclerosis yet often goes unnoticed.
• Mitochondria: the key to controlling your metabolism (2026-09-08) — How these tiny powerhouses influence metabolism, energy and health.
• Exercise Cuts AFib Recurrence by Nearly Half (2026-09-08) — A year-long tailored exercise program reduced atrial fibrillation episodes by 45% versus usual care.
• WHO: 14 Risk Factors Could Cut Dementia Cases by 45% (2026-09-08) — The WHO identified 14 modifiable risk factors that could prevent nearly half of dementia cases.
• Common ingredient linked to metabolic changes and obesity risk (2026-09-08) — A widely consumed ingredient may affect metabolism in ways that promote weight gain.
• GLP-1 drug extends lifespan in female mice when given late in life (2026-09-09) — Late-life treatment boosted female mice's lifespan by 12% in this research.
• Aging cells may disrupt hormone signals, driving age-related decline (2026-09-09) — New research links senescent cells to faulty endocrine communication.
• Your body clock makes morning meals burn more calories (2026-09-09) — Eating earlier in the day may boost calorie burn via the internal clock.
• How to measure, manage, and treat high blood pressure (2026-09-09) — Blood pressure is a key longevity metric; practical steps to measure and manage it.
• Which Epigenetic Aging Clocks Best Track Longevity Interventions? (2026-09-10) — Researchers compared how DNA methylation biomarkers respond to longevity interventions.
• Large Study Links Processed Meat to Higher Stomach Cancer Risk (2026-09-10) — Just 30 extra grams of processed meat a day was tied to higher stomach cancer risk.
• Can We Actually Measure How Fast You're Aging? (2026-09-10) — A leading longevity researcher breaks down what aging clocks can and can't do.
• Why Aging Muscles Lose Power: A Calcium Signaling Clue (2026-09-10) — Sarcopenia research points to a specific signaling pathway and how exercise counters it.
• Exercise for Preserving Cognitive Function, Explained (2026-09-11) — Peter Attia on what exercise does for long-term cognitive function.
• Blocking PD-L2 May Curb Aging Zombie Cells (2026-09-11) — Blocking the immune protein PD-L2 prevented senescent cell buildup in this research.
• Visceral Fat, Not Aging, May Drive Low Testosterone (2026-09-11) — Belly fat may be the real culprit, making body composition a modifiable lever.
• Summer Sun Alone May Not Fix Your Vitamin D (2026-09-11) — Sunshine isn't enough for some people to reach healthy vitamin D levels.
• Why Healthspan Matters More Than Lifespan Alone (2026-09-12) — Peter Attia explains why healthspan is the metric worth optimizing for.
• How to Build Muscle and Strength for a Longer Life (2026-09-12) — How to optimize training and nutrition to build muscle and strength as you age.
• Blue Light and Sleep: What Actually Matters (2026-09-12) — Peter Attia breaks down how blue light exposure affects sleep and healthspan.
• Ozempic May Slow Aging Itself, Mouse Study Finds (2026-09-12) — Semaglutide helped older mice live longer and stay sharper, beyond calorie restriction alone.
• China Launches 2,000-Person Stem Cell Antiaging Trial (2026-09-13) — A large trial at Beijing's 301 Hospital will test whether stem cells help people maintain function with age.
• Flu Shot May Do More Than Prevent the Flu (2026-09-13) — Influenza vaccination is being studied for broader effects on inflammation and age-related conditions.

Infographic guides

• 6 easy ways to walk more each day (2026-09-08) — Park farther, take the stairs, walk while talking, after-meal stroll, get off early, hourly reset.
• 5 foods rich in omega-3 (2026-09-09) — Salmon, sardines, walnuts, flaxseed and chia seeds.
• Sauna vs cold shower (2026-09-10) — Sensation, best timing, how each feels, when to go easy, hydration — choose by what you want to feel.
• 5 simple hydration habits (2026-09-11) — Glass on waking, keep it visible, drink with meals, flavour it, swap sugary drinks.
• 6 habits for deeper sleep (2026-09-12) — Fixed wake time, cool dark room, morning daylight, caffeine cut-off, screens off early, same wind-down.
• Strength vs cardio (2026-09-13) — Main benefit,