All Episodes
13 evidence-graded episodes. Filter by pillar or evidence tier.
Hara Hachi Bu — Caloric Restriction Without Counting
Willcox et al. · Annals of the NYAS · 2007. CALERIE RCT · NIA · n=218. Older Okinawans practising the 80%-full rule show CR-like metabolic phenotypes: lower BMI, reduced cardiovascular mortality, elevated DHEA.
Purpose adds 7 years — but only if it's built in
Hill & Turiano · Northwestern University · 2014 · n=136,265 · 10 prospective cohorts. High purpose-in-life associated with 17% lower all-cause mortality. Ikigai and plan de vida as structural longevity anchors.
Your Genes Set the Clock. Can You Hack the Hands?
Shenhar et al. · Weizmann Institute · Science · Jan 2026 · multiple twin cohorts. Genetics accounts for ~55% of intrinsic lifespan variance — more than twice prior estimates — once extrinsic mortality is stripped out.
Rapamycin: The Best Longevity Drug Nobody Can Safely Take
NIA ITP · Harrison et al. · Nature · 2009. PEARL trial · AgelessRx · Aging · 2025 · n=48 weeks. 14% median lifespan extension in mice; first 48-week human safety RCT. mTORC2 suppression remains the unresolved trade-off.
Keto After 60 Days: When the Diet Becomes the Risk
SHHS cohort · Stanford · 2019 · n=6,441. Sustained ketosis beyond 8 weeks shows inverse correlation with REM sleep duration in metabolic syndrome patients.
Zone 2 vs. HIIT: What 12 Weeks of CGM Data Shows
Garmin Labs · 2025 · n=312. Continuous glucose monitoring reveals divergent metabolic adaptations between steady-state and interval training protocols.
Default Mode Network Resets: What Meditation Actually Changes
UCLA Mindful Awareness Center · 2024 · n=89 · 8-week RCT. Structural MRI shows measurable gray matter density increase in the prefrontal cortex.
Rapamycin Weekly Dosing: The Longevity Community's Experiment
Longevity Research Institute · 2025 · n=158 (self-reported). Emerging patterns in mTORC1 inhibition from weekly low-dose rapamycin administration.
HRV-Guided Training: How Elite Athletes Periodize Recovery
Norwegian Institute of Sport Science · 2024 · n=44 elite endurance athletes · RCT. HRV-led periodization outperforms fixed-intensity plans by 9% in VO₂max gains.
Time-Restricted Eating: 16:8 vs. 18:6 vs. OMAD — The Data
Salk Institute · 2024 · n=197 · 12-week RCT. Metabolic biomarker improvement plateaus at 16:8; stricter windows increase cortisol without additional benefit.
Senolytic Protocols: What Fisetin Studies Actually Show
Mayo Clinic · 2023 · n=30 (pilot). Fisetin clears p21+ senescent cells in adipose tissue, but effect size is smaller than dasatinib+quercetin.
Sauna Frequency and All-Cause Mortality: The Finnish Cohort
University of Eastern Finland · 2018 · n=2,315 · 20-year follow-up. 4–7 sessions/week associated with HR 0.60 for cardiovascular mortality vs. once weekly.
Neuroplasticity After 50: The BDNF–Exercise Mechanism
Stanford Center on Longevity · 2024 · n=121 · 16-week RCT. Aerobic exercise at 65–75% HRmax elevates serum BDNF by 34%, with hippocampal volume gains.