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Strength training has at least as much mortality and disability evidence behind it as cardio in older adults. What the literature reports, the dose that's been studied, and why it gets less marketing attention.

Autophagy gets cited as the headline benefit of fasting. Most of the supporting evidence is in cells and animals — here's what's been measured in humans and the size of the gap.

The Blue Zones — Sardinia, Okinawa, Loma Linda, Nicoya, Ikaria — have become a fixture of popular longevity discourse. Recent statistical work has challenged some of the underlying data. What's robust and what isn't.

Caloric restriction extends lifespan in many species. The CALERIE-2 trial — the largest human RCT — produced cleaner data on what CR does in non-obese adults. The benefits are real; the longevity claims still extrapolate.

PREDIMED. The most-cited dietary RCT in longevity research. What the Mediterranean diet pattern actually is, what the trials show, and why it has stronger evidence than any other dietary intervention.

Metformin is a first-line diabetes medicine that has been proposed as a healthspan-extending intervention in non-diabetics. The hypothesis is plausible; the human evidence is much more limited than the headlines suggest.

Nicotinamide riboside and nicotinamide mononucleotide are widely marketed as longevity supplements. The cell biology is real; the human clinical evidence is much thinner than the marketing suggests.

Peter Attia's framework from 'Outlive' organises longevity around exercise, nutrition, sleep, and emotional health. A look at what's evidence-based, what's extrapolation, and what the framing adds.

Rapamycin is the most-discussed mTOR inhibitor in the longevity space. It's a prescription-only medicine in the UK with a serious side-effect profile. Here's what the published research says — without dosing guidance.