The Lifespan Lab Subscribe
The science of living longer, better

The Lifespan Lab — Longevity Science, Made Practical

We read the studies so you don't have to — and turn the strongest longevity science into protocols you can actually use.

Evidence first · Protocols you can use · Est. 2026 Start with VO₂ max →
Latest from the lab

Deep dives, distilled.

Deep dives into the interventions with the strongest evidence behind them — each one ends with a protocol you can actually use.

The Biology of Aging

Maximum Human Lifespan: The 156-Year Ceiling

A 2026 npj Aging model switched off every hallmark of aging except DNA mutation and asked how long we would live. The answer — 146–194 years — matters less than which cells set the limit.

Read the article →
The Biology of Aging

Brain Aging at 50: The Midlife Immune Cell Swap

A July 2026 Science study of the human hippocampus finds the brain’s original immune cells — installed before birth — are depleted between 50 and 75 and replaced by cells from the bloodstream. What that changes.

Read the article →
Biomarkers

Clonal Hematopoiesis: Why Epigenetic Age Tests Read High

A July 2026 meta-analysis of 7,483 adults finds that mutant blood-cell clones add up to 2.8 years to your epigenetic age — a somatic process no amount of sleep or diet can touch. What that means for biological age testing.

Read the article →
Nutrition & Aging

Protein Restriction and Longevity: What 350 Studies Show

A July 2026 review of 350+ studies says less protein slows aging — while geriatric guidelines tell over-65s to eat more. Both read real data. Why they disagree, and what it means for you.

Read the article →
The Biology of Aging

cGAS-STING and Aging: The DNA Alarm Behind Inflammaging

An ancient viral-DNA sensor starts firing at your own leaking mitochondrial DNA as you age. A landmark 2023 Nature study shows switching it off calms the inflammation that drives aging. The real evidence.

Read the article →
Supplements & Compounds

Alpha-Ketoglutarate: What the AKG Longevity Trials Show

A Krebs-cycle molecule tied to an 8-year drop in biological age in one small study — then a 2026 analysis of 4,000+ users found a far smaller effect. The honest evidence.

Read the article →
Supplements & Compounds

Can a Daily Multivitamin Slow Aging?

The most boring supplement in the cabinet just posted a positive result on epigenetic aging clocks in a 2026 randomized trial. The real numbers — and why they are smaller than the headlines.

Read the article →
The Biology of Aging

APOE2: The "Longevity Gene" and the Aging Brain

One gene variant turns up again and again in people who reach 100 — and almost never in Alzheimer's. A May 2026 study finally explains why, and it has little to do with cholesterol.

Read the article →
Supplements & Compounds

NAD+ Precursors: What NMN & NR Human Trials Show

The best-selling molecules in longevity reliably raise NAD+ — a January 2026 trial showed gut bacteria help. But do they slow aging? The honest human evidence.

Read the article →
Supplements & Compounds

Spermidine and Longevity: What the Human Data Show

The wheat-germ molecule that switches on autophagy and is tied to lower mortality in large cohorts — then failed its biggest memory trial. The honest evidence, dosage and limits.

Read the article →
The Biology of Aging

Glycation and Aging: Can We Reverse AGEs?

Sugar slowly caramelises the proteins that hold you together. A July 2026 enzyme stripped that damage out of human tissue in the lab. The real science of AGEs — and how much hope is earned.

Read the article →
Drugs & Molecules

GLP-1 and Longevity: Does Semaglutide Slow Aging?

A 2026 trial reports semaglutide slows epigenetic aging clocks, and a "microdosing for longevity" trend has run ahead of the data. What the human evidence really supports.

Read the article →
Supplements & Compounds

GlyNAC and Longevity: What the Human Trials Show

Two cheap amino acids that rebuild glutathione — and reversed a long list of aging markers in small trials. The real randomized data, and why the biggest independent trial complicates it.

Read the article →
The Biology of Aging

Senolytics: What the Human Evidence Really Shows

The most-hyped longevity drug class of 2026. What clearing "zombie" senescent cells does in mice, what the human trials on fisetin and dasatinib+quercetin found, and where the hype ends.

Read the article →
Supplements & Compounds

Urolithin A: What Human Mitophagy Trials Show

The gut metabolite most people cannot make. What the randomized muscle, heart and immune trials really found, the dosage, and the honest limits.

Read the article →
Drugs & Molecules

Rapamycin and Longevity: What the Human Evidence Shows

The first drug to extend mammalian lifespan on demand. What the mouse data prove, what the new human trials suggest, and the honest uncertainty.

Read the article →
Training for Lifespan

VO₂ Max: The Strongest Predictor of How Long You Live

Cardiorespiratory fitness beats nearly every other measure for predicting mortality. The evidence, the biology, and how to raise yours.

Read the article →
Sleep & Stress

Sleep and the Aging Brain

Why deep slow-wave sleep clears brain waste, protects memory, and may be non-negotiable for a long, sharp life.

Read the article →
Strength

Muscle After 40: Strength Is a Longevity Organ

Grip strength predicts mortality. Muscle is endocrine tissue. Why resistance training is one of the best longevity bets — at any age.

Read the article →
What we cover

The areas with the strongest evidence

Every article starts with the studies and ends with something you can do this week.

Supplements & Compounds

What actually works

NAD+, NMN, spermidine, rapamycin, urolithin A — what the trials really show, dosing, and what's still hype.

Training for Lifespan

Move to last

VO₂ max, Zone 2 cardio, and strength after 40 — the metrics most tightly linked to how long you live.

Sleep & Stress

The overnight repair shift

Why deep sleep is non-negotiable for aging, and the protocols that measurably improve it.

Blood Sugar & Fasting

Metabolic longevity

Glucose, insulin sensitivity and time-restricted eating — what the human data supports, and what it doesn't.

The Biology of Aging

Why we age

The hallmarks of aging in plain language — senescence, mitochondria, inflammation and the science of slowing them.

Sauna & Thermal Stress

Heat as medicine

Sauna, cold and hormesis — the surprisingly strong observational evidence and how to use it sensibly.

Glowing DNA double helix, abstract science render
Our method

Studies in. Protocols out.

No hot takes, no hype cycles. We start from the strongest human evidence and end with something you can do — and we tell you honestly where the science is still thin.

  • 01
    Human evidence firstRandomised trials and large cohorts over mouse studies and anecdotes.
  • 02
    Sources you can checkEvery key claim links to the original study — PubMed, DOI, the real paper.
  • 03
    Honest about uncertaintyIf the data is weak or mixed, we say so instead of overselling.
  • 04
    Always actionableEach piece ends with a concrete protocol you can start this week.

The weekly longevity briefing

One email a week — the most important new longevity science, translated into what it actually means for you.

No spam. Unsubscribe anytime.