Longevity Lab

Longevity science for busy professionals. No hype.
📊 Research → protocols you can use
🧬 40 | Adding decades, not complexity
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[Longevity Lab @LiveLongerLab]

I read 200+ longevity papers in the last year.

Here are the 7 interventions with the strongest evidence for living longer — ranked by effect size.

Bookmark this. Your 80-year-old self will thank you.

🧵👇

[Longevity Lab @LiveLongerLab]

Most underrated longevity metric: grip strength.

Predicts all-cause mortality better than blood pressure after 50. Takes 30 seconds to test.

Fix: carry heavy things more often.

Nobody sells a grip strength supplement though.

[Longevity Lab @LiveLongerLab]

Hot take: if your longevity protocol requires $2000/month in supplements and 3 hours of daily biohacking rituals, it's not a protocol.

It's a hobby.

A good protocol fits into a normal life. That's the whole point.

[Longevity Lab @LiveLongerLab]

My 72yo neighbor walks 45min every morning. Eats simply. Sleeps by 10. Zero supplements.

I know 35yo guys spending $400/mo on longevity stacks who can't touch their toes.

Sometimes the data is just standing next to you.

[Longevity Lab @LiveLongerLab]

@davidasinclair Worth adding: resting HR is a trailing indicator, not a target. Artificially lowering it with beta blockers doesn't give you the same benefit.

What actually moves the needle is consistent Zone 2 cardio. The low HR follows as a side effect of a healthier cardiovascular system.

[Longevity Lab @LiveLongerLab]

@foundmyfitness What I find interesting about this: 5 hrs/week sounds like a lot until you frame it as 3% of your waking hours.

3% of your time for what is arguably the strongest longevity intervention we know of. That's a better deal than anything you'll find in a bottle.

[Longevity Lab @LiveLongerLab]

Unpopular take: most people buying longevity supplements are just paying for expensive urine.

Your body can't absorb 90% of what's in that stack. Meanwhile walking 30 min/day has more evidence behind it than every supplement combined.

But nobody can monetize a walk.

[Longevity Lab @LiveLongerLab]

@hubermanlab "Lactate for the mind" is such a good frame.

The longevity angle: chronic stress shortens telomeres. But meditation doesn't work by removing stress — it works by changing your response to it.

Same mechanism as exercise. Stress → adaptation → resilience.

[Longevity Lab @LiveLongerLab]

@bryan_johnson The data backs this up hard.

Consistent 7-8h sleep = 12% lower cardiovascular mortality.

But the part most people miss: consistency matters more than duration. Same bedtime ±30 min beats 6h weekdays + 10h weekends every time.

[Longevity Lab @LiveLongerLab]

@davidasinclair @LammingLab Key nuance here: this is about individual BCAAs in isolation, not whole-food protein.

If you eat chicken, fish, or eggs — the amino acid ratios are balanced naturally.

The risk is mega-dosing isolated BCAAs from supplements, not eating a steak.

[Longevity Lab @LiveLongerLab]

7/ Not smoking + moderating alcohol

This one's obvious but the data is staggering:

Smoking: -10 years life expectancy
>2 drinks/day: -5 years

Quitting smoking at 40 recovers almost all lost years. At any age, it's the highest-ROI decision you can make.

[Longevity Lab @LiveLongerLab]

I read 200+ longevity papers in the last year.

Here are the 7 interventions with the strongest evidence for living longer — ranked by effect size.

Bookmark this. Your 80-year-old self will thank you.

🧵👇

[Longevity Lab @LiveLongerLab]

6/ Social connection

Loneliness increases mortality risk by 26%.

That's equivalent to smoking 15 cigarettes a day.

Having 3+ close relationships is more protective than any drug in clinical trials.

Call a friend today. It's a longevity protocol.