Blog
Vitamin D and longevity: what the 2026 evidence really supports
Harvard's 2025 VITAL Telomere trial found that vitamin D3 supplementation reduced telomere shortening, a cellular aging marker. Learn what the evidence really supports, safe target ranges, and 7 strategies to optimize low vitamin D without megadosing.
White blood cells (WBC): Less is more? What science says about aging and longevity
White blood cell count is one of 9 PhenoAge biomarkers for calculating biological age. Discover why lower values (within normal range) predict longer life, and how to optimize WBC.
Albumin: The centenarian biomarker (what low levels can tell you)
Albumin is a useful aging and longevity biomarker, but low values need context. Learn ranges, centenarian data, PhenoAge links, and when to retest.
MCV: When red blood cells are too large (and what it has to do with longevity)
MCV measures the size of your red blood cells and is one of the 9 biomarkers in PhenoAge. Discover normal values, causes of high and low MCV, and why this parameter predicts mortality and cognitive decline.
PhenoAge and KDM: How to calculate your biological age from blood tests
Discover how to calculate your biological age with PhenoAge and the Klemera-Doubal Method (KDM) using routine blood tests. The 9 biomarkers, the formulas, and how to improve each parameter.
RDW: The blood marker nobody knows (that predicts mortality)
RDW is hidden in your blood count but predicts mortality better than many expensive tests. Discover what it is, why each +1% RDW increases risk by 14%, and how to improve it.
10,000 steps a day: Myth or scientific reality?
10,000 steps is not magic. Learn what research says about 7,000 steps, age-based targets, walking pace, walking bouts, and practical ways to move more.
Stress and biological aging: How to monitor and reduce stress with Apple Watch
Discover how stress accelerates biological aging and how to monitor it with Apple Watch and SuperAge. Complete guide with science-based strategies to reduce stress.
How to improve VO2 max: 7 science-based strategies
Discover how to improve your VO2 Max with effective training. Complete guide with HIIT protocols, Zone 2 training, and monitoring for every age.