Longevity Insights
Peer-reviewed research translated into actionable intelligence. Browse by category or scroll for the latest.
Can you build muscle with only plant protein? Yes, if you eat enough
Protein-matched trials found no muscle deficit on plant-only diets. A 2026 trial in over-65s shows what happens when protein quietly drops instead.
Hyperbaric oxygen therapy side effects: how common are they?
The usual hyperbaric oxygen therapy side effects are ear pressure pain and temporary short-sightedness. Serious problems are rare. Here are the numbers.
Does alcohol affect REM or deep sleep? Both, in opposite directions
Alcohol affects REM and deep sleep in opposite directions: REM drops from about two drinks, deep sleep rises early and falls later in the night.
Do PRP injections work for knee osteoarthritis? Only against other injections
PRP injections beat gel and steroid shots for knee osteoarthritis pain, but trials using a saltwater comparison found no gain, and no regrown cartilage.
Does creatine cause hair loss or increase DHT?
One 2009 trial found creatine raised DHT by 56% in 20 rugby players. A 2025 trial measured hair itself in 38 men and found no change after 12 weeks.
Is a continuous glucose monitor without diabetes worth it?
A continuous glucose monitor without diabetes helped only people with prediabetes: pooled trials found nothing measurable for already-normal blood sugar.
What does a DEXA scan show, and is it worth the money?
What a DEXA scan shows - bone density, body fat, lean mass, visceral fat - and which of those four numbers the evidence says is worth paying for.
Does NAD+ IV therapy work? The evidence is one heart failure trial
Clinics sell NAD+ IV therapy for energy and ageing. The one randomised trial of the infusion gave it to 180 people with heart failure, for seven days.
How much protein do older adults need? More than the RDA
How much protein older adults need is more than the RDA suggests: three expert panels reviewing the evidence land at 1.0 to 1.2 grams per kilogram a day.
Are full-body MRI scans worth it? Advantages and disadvantages
Full-body MRI scans flag something in about a third of healthy adults, and about one in five serious-looking findings turns out to be serious.
What is a good VO2 max by age? Ranges for men and women
A good VO2 max at 40 is about 43 to 48 for a man and 33 to 37 for a woman who exercise regularly. The ranges for every age band, and how to read your own.
Are biological age tests accurate? The number depends on the clock
Biological age tests get your real age right. Whether the gap they sell you survives a second test depends on which clock the laboratory ran.
Cold exposure activates brown fat, but it is not a weight-loss shortcut
Human studies show brown fat responds to cold, but the gain in how the body burns and handles fuel looks modest and the protocols are not standardised.
24-hour fasts may trigger autophagy, but proof is limited
Fasting can switch on cellular recycling signals, but a one-day fast is not a guaranteed longevity shortcut.
Does plant protein build as much muscle as animal protein?
Across 30 randomised trials, plant protein built slightly less muscle than animal protein and just as much strength. Soy and faba bean matched milk protein.
A 16-hour fast has the strongest time-restricted eating signal
Shorter eating windows may help body composition, but the evidence is stronger for weight and fat loss than for broad metabolic change.
Creatine may help cognition most when the brain is under strain
The clearest human signal is for short-term memory and reasoning, not a general brain boost for everyone.