Longevity Academy

We believe that healthy aging does not start with supplements, but with a conscious lifestyle. That is why we share our knowledge about sleep, nutrition, exercise and mental health - from extensive courses to practical tips.

Longevity: The Basics

Our 11-chapter course, developed with longevity experts, gives you the knowledge and practical tools to make informed choices, practical for your daily routine.

In-depth Longevity Course from A to Z
Based on Published Research
Written By Experts

LONGEVITY 101 COURSE

Our Advisory Board

For our Academy we work with experts in longevity. Clear explanations based on published research, translated into practical steps.

Dr. Robert Lufkin

Head of TLS Advisory Board · Former Medical School Professor

Elizabeth Parrish MBA

Biotech & Longevity Advisor

Dr. Denys Tsveiuk

Founder of Non Nocere Clinic · MD, Integrative Medicine

Dr. Robert Lufkin

Head of TLS Advisory Board · Former Medical School Professor

Elizabeth Parrish MBA

Biotech & Longevity Advisor

Dr. Denys Tsveiuk

Founder of Non Nocere Clinic · MD, Integrative Medicine

Longevity Insights for You

Showing all articles

Supplements

How Much B12 Should You Take for Energy?

Most adults need about 4 micrograms of vitamin B12 a day, according to EFSA, and the EU label reference is 2.5 micrograms. If your levels are fine, taking more is unlikely to make you feel more en...

Recovery

Tired all the time? What drains your energy and what to check first

Feeling tired all the time is common: in a Swiss study of adults aged 45 to 86, about one in five reported it. The usual causes sit in daily life: short or irregular sleep, little daylight, too li...

Supplements

Do Vitamins Give You Energy? What They Do and Don't Do

No, not in the way food does. Vitamins contain no calories, so they cannot supply energy. Several B vitamins and vitamin C help your body release energy from carbohydrate, fat and protein, and som...

Supplements

Energy Pills and Tablets: What's Actually in Them?

Most energy tablets and pills contain one of four things: fast sugar such as dextrose, caffeine, vitamins and minerals, or extras such as taurine and herbal extracts. Sugar and caffeine act on the...

Supplements

Oxygen Supplements for Tiredness: Do They Work?

No. Human trials of oxygenated water found no effect on oxygen uptake, blood lactate or endurance, and breathing pure oxygen from a mask between bouts of exercise did not speed recovery. We found ...

Supplements

Can a Multivitamin Make You Tired?

A multivitamin rarely causes tiredness through its vitamins, and in trials people taking one reported less fatigue than with placebo. When someone feels worse, the usual culprits are iron upsettin...

Recovery

Tired in winter? Why energy dips when the days get short

Feeling more tired in winter is common. Short days mean less daylight in the morning and more artificial light in the evening, which shifts your body clock, and most people also move less and spen...

Nutrition

Nuts for Energy: Which Ones and How Much

Nuts release their energy slowly, and they are one of the most nutrient-dense snacks you can eat. A 30 g handful supplies protein, fibre, healthy fats and, in almonds, cashews and pumpkin seeds, a...

Recovery

Tiredness, fatigue or exhaustion: what's the difference?

In everyday speech the words overlap, but researchers separate them. Tiredness is the broad everyday word. Sleepiness is a pull towards sleep. Fatigue is a lack of physical or mental energy, which...

Nutrition

How Long Do You Need to Fast for Autophagy? What the Science Actually Says

Autophagy, the cellular process of clearing damaged components, begins ramping up in human cells after approximately 14 to 16 hours of fasting, based on current estimates extrapolated from human ...

Research

The Science Is Clear: Social Connection and Purpose Extend Your Healthspan

Human research — including longitudinal cohort data spanning decades and large meta-analyses — consistently links social connection, community membership, and a sense of purpose to slower biologi...

Cognitive Health

7 Science-Backed Ways to Support Cognitive Longevity Without Supplements

Human research consistently identifies several lifestyle factors with robust associations with preserved cognitive function in aging adults: regular aerobic exercise, consistent deep sleep, socia...

Research

Gut-Brain Axis 101: How Your Microbiome Affects Your Brain as You Age

The gut-brain axis is a bidirectional communication network linking the enteric nervous system, vagus nerve, immune system, and gut microbiome with the central nervous system. Human research show...

Research

Musculoskeletal Longevity: How to Protect Your Joints and Muscles for Decades

Musculoskeletal longevity refers to maintaining healthy joints, bones, and muscle mass across decades of life. Muscle strength has emerged as one of the strongest predictors of all-cause mortalit...

Future

Testosterone, Muscle, and Longevity: What Every Man Over 40 Needs to Know

Testosterone levels in men decline approximately 1 to 2% per year from around age 30, a pattern associated with reduced muscle mass, bone density, energy, and metabolic efficiency. Human research...

Research

The Non-Toxic Home Guide: Room-by-Room Environmental Health for Longevity

Reducing environmental toxin exposure at home focuses on the highest-impact categories: water quality (chlorine, heavy metals, PFAS), indoor air pollutants (VOCs, particulate matter, mould), food...

Nutrition

Intermittent Fasting for Women: Why Standard Protocols May Need Adjusting

Intermittent fasting research has largely been conducted in male or mixed populations. Human evidence suggests that women's hormonal systems, particularly the hypothalamic-pituitary-ovarian (HPO)...

Future

Oura Ring vs Whoop vs Apple Watch: Which Health Wearable Is Best for Longevity?

Oura Ring, Whoop, and Apple Watch serve different tracking priorities. Oura Ring leads for sleep staging accuracy and overnight physiological sensing. Whoop excels for athletic recovery optimisat...

Research

NAD+ Precursors Explained: NMN, NR, and Cellular Energy Support

NAD+ (nicotinamide adenine dinucleotide) is a coenzyme present in every human cell, essential for energy production and DNA repair. NAD+ levels naturally decline with age. NAD+ precursors such as...

Research

At-Home Hormone Testing: A Complete Guide for 2026

At-home hormone testing — using dried blood spot or saliva samples posted to a certified laboratory — allows individuals to measure key hormones including testosterone (total and free), oestradio...

Research

Blue Zones Explained: The 9 Habits That Help People Live Past 100

Blue Zones are the five regions with the highest concentrations of centenarians: Sardinia (Italy), Okinawa (Japan), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California). Research led...

Nutrition

The Beginner's Guide to Gut Health for Longevity: Fermented Foods, Fibre, and Your Microbiome

Direct Answer: The gut microbiome – the community of trillions of microorganisms in the digestive tract – plays a significant role in immune regulation, inflammation, cognitive function, and meta...

Recovery

How to Lower Cortisol Naturally: 10 Evidence-Based Methods That Actually Work

Direct Answer: Cortisol is the body's primary stress hormone, essential for waking, energy mobilisation, and the acute stress response. Chronically elevated cortisol is associated with disrupte...

Recovery

The Beginner's Guide to Breathwork: Box Breathing, Wim Hof, and Beyond

Breathing is one of the few physiological processes that can be both automatic and consciously directed. Deliberate breathwork techniques, including box breathing (4-4-4-4) and slow diaphragmat...

Future

CGMs for Non-Diabetics: A Complete Guide to Metabolic Health Tracking

Continuous glucose monitors (CGMs) allow real-time tracking of blood glucose levels without finger-stick testing. For healthy non-diabetic adults, CGM use offers insight into individual glycaem...

Bone Density for Women Over 50: A Complete Science-Backed Prevention Guide

Women can lose up to 20% of their bone density in the 5–7 years surrounding menopause, with the rate of loss slowing after age 60. Human evidence strongly supports weight-bearing exercise and res...

Future

Menopause and Longevity: How This Transition Shapes Your Health for Decades

Menopause marks a pivotal longevity transition for women, not simply a reproductive endpoint. The hormonal shifts — particularly declining oestrogen — accelerate bone density loss, alter cardiova...

Exercise

Zone 2 Cardio Explained: The Longevity Exercise Protocol

Zone 2 cardio refers to sustained aerobic exercise performed at roughly 60 to 70 percent of maximum heart rate, a conversational pace the body sustains primarily through fat oxidation. Human re...

Nutrition

Intermittent Fasting for Beginners: The Complete Guide to 16:8, OMAD, and Beyond

Intermittent fasting (IF) restricts eating to a defined window each day. The 16:8 protocol -- 16 hours fasting, 8 hours eating -- is the most studied and accessible form. Human research supports ...

Exercise

The Hormesis Protocol Stack: How to Combine Cold, Heat, Fasting, and Exercise

A hormesis protocol stack combines multiple evidence-supported stressors — cold exposure, heat exposure, exercise, and periodic fasting — into a structured weekly schedule designed to maximise ad...

Research

What Is Hormesis? The Longevity Principle Behind Cold, Heat, Fasting, and Exercise

Hormesis is a biological phenomenon in which brief, low-dose exposure to a stressor triggers adaptive responses that strengthen the organism. Cold exposure, sauna, fasting, and exercise all activ...

Red Light Therapy Benefits: What Is Science and What Is Hype?

Red light therapy — formally known as photobiomodulation (PBM) — has a genuine evidence base for certain applications, particularly skin quality, wound healing, and post-exercise muscle recovery,...

Research

Indoor Air Quality and Longevity: Which Air Purifiers Actually Make a Difference?

Indoor air pollution, including fine particulate matter (PM2.5), volatile organic compounds (VOCs), mould spores, and elevated carbon dioxide (CO2), is associated with cardiovascular changes and ...

Cognitive Health

Neuroplasticity After 50: A Beginner's Guide to Rewiring Your Brain

Neuroplasticity refers to the brain's ability to reorganise itself by forming new neural connections throughout life. While this capacity changes with age, human research shows that learning new ...

Nutrition

The Cortisol Cocktail: What It Is, What It Claims, and What Science Says

The cortisol cocktail — a blend of orange juice, coconut water, sea salt, and cream of tartar — became popular on social media as a claimed cortisol-lowering drink. No clinical evidence supports ...

Recovery

Nasal Breathing and Mouth Taping: What the Research Actually Shows | The Longevity Store

Nasal breathing during sleep has a plausible physiological basis: nasal passages filter, humidify, and produce nitric oxide, which has vasodilatory properties. Mouth taping — using tape to encour...

Research

The Complete Guide to Epigenetic Clocks: GrimAge, DunedinPACE, and What Your DNA Reveals

Epigenetic clocks measure biological age by analysing patterns of DNA methylation — chemical tags on genes that change predictably with age and lifestyle. GrimAge is the strongest predictor of ...

Recovery

Deep Sleep and REM Explained: How to Get More of Both

Deep sleep (slow-wave sleep) is the most physically restorative stage, occurring mainly in the first half of the night, during which the body releases growth hormone and the brain initiates was...

Recovery

The Ideal Sleep Environment: Temperature, Light, Sound, and Air Quality

Human research consistently identifies a bedroom temperature in the range of 18 to 25°C as supportive of sleep quality, with lower values in this range generally associated with deeper sleep in y...

Recovery

The Best Sleep Trackers of 2026: Rings, Bands, and Smart Mattresses Compared

In 2026, the most-compared sleep trackers are the Oura Ring (best for sleep staging accuracy and overnight recovery scores), Whoop (best for athletic strain and HRV monitoring), and the Eight S...

Recovery

Sleep Optimisation 101: The Tech, Tools, and Habits That Actually Work

Sleep optimisation combines evidence-based behavioural practices with supportive technology. The strongest human research supports consistent sleep timing, a dark and cool sleep environment (arou...

Exercise

The Complete Longevity Exercise Programme: Strength, Zone 2, and VO2 Max

A longevity-oriented exercise programme integrates three evidence-backed components: Zone 2 cardio for mitochondrial and cardiovascular health (3 to 5 hours per week), resistance training for mus...

Exercise

How to Test and Improve Your VO2 Max: A Practical Guide

VO2 max, or maximal oxygen uptake, is one of the most reliable predictors of cardiovascular health and longevity in healthy adults. It can be estimated using wearable devices or formally measured...

Recovery

Joovv vs PlatinumLED vs Mito Red: Which Red Light Panel Is Worth It? | The Longevity Store

Joovv, PlatinumLED, and Mito Red are three of the most compared red light therapy panel brands. Joovv leads on brand recognition and modular design; PlatinumLED BioMax offers seven wavelengths ...

Recovery

The Complete Guide to Contrast Therapy: Sauna and Cold Plunge Protocol | The Longevity Store

Contrast therapy alternates between heat exposure (typically 80–100°C in a sauna) and cold immersion (10–15°C) to create rapid cycles of vasodilation and vasoconstriction. Human studies suggest t...

Recovery

Infrared Sauna vs Traditional Sauna: Which Is Better for Longevity? | The Longevity Store

Traditional Finnish saunas operate at 80–100°C and have the most extensive human evidence base for cardiovascular and longevity-associated outcomes, including large prospective cohort studies s...

Research

InsideTracker vs Function Health vs Outlive.bio: Which Biological Age Test Is Worth It?

InsideTracker, Function Health, and Outlive.bio (now rebranding as OneTwenty) represent three distinct philosophies in biological age and health optimisation testing. InsideTracker prioritises pe...

Research

Biological Age vs Chronological Age: How to Measure and Improve Your True Age

Biological age refers to how old your body's cells and systems function compared to a chronological baseline. Multiple methods measure biological age: epigenetic clocks (like GrimAge and DunedinP...

Research

The 12 Hallmarks of Aging Explained: What Is Actually Making You Old

The 12 Hallmarks of Aging, established in a landmark 2023 Cell paper by López-Otín and colleagues, define the biological mechanisms that drive aging at cellular and tissue level. They include gen...

Other

Healthspan vs Lifespan: Why the 9.6-Year Gap Matters More Than Your Age

Direct Answer: Lifespan is the total number of years a person lives. Healthspan is the number of those years spent in good health, free from significant disability or chronic disease burden. Acro...

Longevity One

24 ingredients in one shake, including an NAD+ precursor (NR, 300 mg). Its vitamins and minerals support energy¹, cognitive function², and vitality.

SHOP NOW

Based on Published Research
Made in NL
Expert Formulated
Eurofins Lab Tested
24 Ingredients in 1
90-Day Money-Back Guarantee

Longevity Academy

Our Advisory Board

Longevity Insights for You

How Much B12 Should You Take for Energy?

Tired all the time? What drains your energy and what to check first

Do Vitamins Give You Energy? What They Do and Don't Do

Energy Pills and Tablets: What's Actually in Them?

Oxygen Supplements for Tiredness: Do They Work?

Can a Multivitamin Make You Tired?

Tired in winter? Why energy dips when the days get short

Nuts for Energy: Which Ones and How Much

Tiredness, fatigue or exhaustion: what's the difference?

How Long Do You Need to Fast for Autophagy? What the Science Actually Says

The Science Is Clear: Social Connection and Purpose Extend Your Healthspan

7 Science-Backed Ways to Support Cognitive Longevity Without Supplements

Gut-Brain Axis 101: How Your Microbiome Affects Your Brain as You Age

Musculoskeletal Longevity: How to Protect Your Joints and Muscles for Decades

Testosterone, Muscle, and Longevity: What Every Man Over 40 Needs to Know

The Non-Toxic Home Guide: Room-by-Room Environmental Health for Longevity

Intermittent Fasting for Women: Why Standard Protocols May Need Adjusting

Oura Ring vs Whoop vs Apple Watch: Which Health Wearable Is Best for Longevity?

NAD+ Precursors Explained: NMN, NR, and Cellular Energy Support

At-Home Hormone Testing: A Complete Guide for 2026

Blue Zones Explained: The 9 Habits That Help People Live Past 100

The Beginner's Guide to Gut Health for Longevity: Fermented Foods, Fibre, and Your Microbiome

How to Lower Cortisol Naturally: 10 Evidence-Based Methods That Actually Work

The Beginner's Guide to Breathwork: Box Breathing, Wim Hof, and Beyond

CGMs for Non-Diabetics: A Complete Guide to Metabolic Health Tracking

Bone Density for Women Over 50: A Complete Science-Backed Prevention Guide

Menopause and Longevity: How This Transition Shapes Your Health for Decades

Zone 2 Cardio Explained: The Longevity Exercise Protocol

Intermittent Fasting for Beginners: The Complete Guide to 16:8, OMAD, and Beyond

The Hormesis Protocol Stack: How to Combine Cold, Heat, Fasting, and Exercise

What Is Hormesis? The Longevity Principle Behind Cold, Heat, Fasting, and Exercise

Red Light Therapy Benefits: What Is Science and What Is Hype?

Indoor Air Quality and Longevity: Which Air Purifiers Actually Make a Difference?

Neuroplasticity After 50: A Beginner's Guide to Rewiring Your Brain

The Cortisol Cocktail: What It Is, What It Claims, and What Science Says

Nasal Breathing and Mouth Taping: What the Research Actually Shows | The Longevity Store

The Complete Guide to Epigenetic Clocks: GrimAge, DunedinPACE, and What Your DNA Reveals

Deep Sleep and REM Explained: How to Get More of Both

The Ideal Sleep Environment: Temperature, Light, Sound, and Air Quality

The Best Sleep Trackers of 2026: Rings, Bands, and Smart Mattresses Compared

Sleep Optimisation 101: The Tech, Tools, and Habits That Actually Work

The Complete Longevity Exercise Programme: Strength, Zone 2, and VO2 Max

How to Test and Improve Your VO2 Max: A Practical Guide

Joovv vs PlatinumLED vs Mito Red: Which Red Light Panel Is Worth It? | The Longevity Store

The Complete Guide to Contrast Therapy: Sauna and Cold Plunge Protocol | The Longevity Store

Infrared Sauna vs Traditional Sauna: Which Is Better for Longevity? | The Longevity Store

InsideTracker vs Function Health vs Outlive.bio: Which Biological Age Test Is Worth It?

Biological Age vs Chronological Age: How to Measure and Improve Your True Age

The 12 Hallmarks of Aging Explained: What Is Actually Making You Old

Healthspan vs Lifespan: Why the 9.6-Year Gap Matters More Than Your Age

Longevity One

Independent Testing & Quality Controls