Foundations
Established
Exercise and resistance training
The best-evidenced healthspan intervention we have: aerobic fitness plus strength.
How it works
Regular aerobic and resistance exercise improves mitochondrial capacity, insulin sensitivity and muscle maintenance, and is studied for its effects on systemic inflammation. It touches several hallmarks at once rather than a single pathway.
Hallmarks of aging targeted
Mitochondrial dysfunction · Deregulated nutrient sensing · Chronic inflammation
What the evidence says
Honest about what is proven, and what is not.
In 122,007 adults who had treadmill testing, the fittest group had about 80% lower adjusted mortality than the least fit (Mandsager, JAMA Netw Open 2018). A meta-analysis of cohort studies linked muscle-strengthening activity to 10–17% lower all-cause mortality, with the largest benefit around 30–60 minutes per week. The phase 3 CHALLENGE trial (NEJM 2025) showed a structured exercise program improved disease-free survival after colon cancer. Most fitness data are observational, so part of the association may reflect people who were healthier to begin with.
Key reference
Mandsager K, Harb S, Cremer P, et al. JAMA Netw Open. 2018;1(6):e183605
Considering this for yourself?
Many longevity therapies are experimental, off-label or not FDA-approved for aging. A physician-guided evaluation weighs your labs, history and goals before anything is started.
Explore other emerging therapeutics
Foundations
Exercise and resistance training
The best-evidenced healthspan intervention we have: aerobic fitness plus strength.
Foundations
Sleep, nutrition and caloric restriction
Daily inputs that shape metabolic aging; the strongest data are for caloric restriction.
Metabolic
GLP-1 receptor agonists
Obesity and diabetes drugs with proven heart benefits and an open question on aging.