Scientific Research
Longevity Practices Blueprint
Explore the research behind the work. Curated references that inform the course protocols and claims.
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Foundations and Frameworks
15 items
The Hallmarks of Aging (Lopez-Otin et al., 2013) – Cell
Aubrey de Grey – SENS Research Foundation and the idea of 'engineering negligible senescence'
Lopez-Otin C, et al. (2013). The Hallmarks of Aging. Cell.
2023 update: 12 Hallmarks of Aging (Nature Reviews Molecular Cell Biology)
Valenzano DR et al. – Epigenetic alterations in vertebrate aging models
Peter Attia, MD – Healthspan vs lifespan framing
Seals DR, Justice JN, LaRocca TJ. (2016). Physiological geroscience: targeting function to increase healthspan. J Physiol.
Eric Verdin, MD – Buck Institute for Research on Aging
Horvath S. (2013). DNA methylation age of human tissues. Genome Biology.
WHO Commission on Social Determinants of Health (2008)
Robert Sapolsky – Stress and its biological effects across social hierarchies
Dan Buettner – Blue Zones lifestyle factors
López-Otín C, et al. The hallmarks of aging revisited. Nat Rev Mol Cell Biol. 2023;24:1–21.
Horvath S. DNA methylation age of human tissues and cell types. Genome Biol. 2013;14(10):R115.
Sleep
3 items
Matthew Walker, Ph.D. – Why We Sleep; UC Berkeley Neuroscience
Walker MP, et al. (2009). The role of sleep in cognition and emotion. Ann NY Acad Sci.
Satchin Panda, Ph.D. – Circadian biology studies (Salk Institute)
Movement
3 items
Peter Attia, MD – Outlive; VO2 max and longevity
Booth FW, Roberts CK, Laye MJ. (2012). Lack of exercise as a major cause of chronic diseases. Compr Physiol.
WHO Guidelines on Physical Activity and Sedentary Behavior (2020)
Nutrition and Fasting
3 items
Valter Longo, Ph.D. – Fasting Mimicking Diet (FMD); The Longevity Diet
Dan Buettner – Blue Zones diet principles
Satchin Panda – Time-restricted eating and metabolic regulation
Breath
3 items
Andrew Huberman, Ph.D. – Physiological sigh research
Wim Hof Method – Breathing and cold exposure synergy
Patrick McKeown – Oxygen Advantage; nasal breathing benefits
Stress and Hormesis
8 items
Robert Sapolsky – Why Zebras Don’t Get Ulcers; stress physiology
Kubzansky LD et al. Positive psychological well-being and reduced risk of CHD. Psychosom Med. 2012.
McEwen BS. Protective and damaging effects of stress mediators. N Engl J Med. 1998.
Seery MD. Resilience and exposure to adversity. J Pers Soc Psychol. 2011.
Laukkanen T et al. Sauna bathing and reduced CVD mortality. JAMA Intern Med. 2015.
Hussain JN et al. Physiological responses to heat stress and sauna. Temperature. 2016.
Tipton MJ. Cold water immersion: risks/benefits. Exp Physiol. 2019.
Rhodes JS et al. Cold exposure and brown adipose tissue activity. Am J Physiol. 2013.
Light and Circadian Rhythm
6 items
Czeisler CA. Perspective: Casting light on sleep’s role. Nature. 2013.
Wright KP et al. Entrainment to natural light–dark cycles. Curr Biol. 2013.
Brainard GC, Hanifin JP. Photoreception for circadian regulation. Sleep Med Rev. 2005.
Panda S. The Circadian Code. Rodale Books; 2018.
Sassi F et al. Chrononutrition: meal timing effects on metabolism. Nutrients. 2022;14(6):1130.
Scheer FA et al. Adverse metabolic effects of circadian misalignment. PNAS. 2009;106(11):4453–4458.
Supplements and Inner Pharmacy
3 items
Rosanoff A et al. Magnesium and metabolic health. Nutrients. 2016.
Mozaffarian D et al. Fish oil, omega-3, and CV outcomes. JAMA. 2012.
Glew RH et al. B vitamins and mitochondrial function. Nutr Res Rev. 2010.
NAD+ and Cellular Energy
4 items
Yoshino J et al. Nicotinamide mononucleotide (NMN) and insulin sensitivity in humans. Science. 2011.
Canto C, Auwerx J. NAD+ as a signaling molecule for sirtuins. Cell Metab. 2012.
Trammell SA et al. Nicotinamide riboside elevates NAD+ in humans. Nat Commun. 2016.
Rajman L, Chwalek K, Sinclair DA. Therapeutic potential of boosting NAD+. Cell Metab. 2018.
Biomarkers and Testing
3 items
Horvath S. DNA methylation age of human tissues. Genome Biol. 2013.
Levine ME. PhenoAge: a DNA methylation biomarker. Aging. 2018.
Ridker PM. hs-CRP and cardiovascular risk. N Engl J Med. 2002.
Mindset and Reflection
4 items
Kelly GA. The Psychology of Personal Constructs. 1955.
Carver CS, Scheier MF. On the Self-Regulation of Behavior. 1998.
Kabat-Zinn J. Mindfulness-Based Stress Reduction. 1990.
Baumeister RF et al. Ego depletion and self-control. Psychol Bull. 2007.
Digital Balance
3 items
Johann Hari. Stolen Focus: Why You Can’t Pay Attention. 2022.
Bratman GN et al. Nature experience reduces rumination. PNAS. 2015;112(28):8567–8572.
Thayer JF et al. Vagal tone and self-regulation. Biol Psychol. 2012;90(3):211–218.
Community and Connection
4 items
Cacioppo JT et al. Loneliness and health. Curr Dir Psychol Sci. 2003;12(3):71–74.
Holt-Lunstad J et al. Social relationships and mortality risk. PLoS Med. 2010;7(7):e1000316.
Buettner D. The Blue Zones. National Geographic; 2010.
Uchino BN. Social support and health: A review. Curr Opin Psychiatry. 2006;19(2):207–212.
Environment and Detox
3 items
Trasande L. Sicker, Fatter, Poorer. 2019.
Lanphear BP et al. Low-level lead exposure and intellectual function. Environ Health Perspect. 2005;113(7):894–899.
World Health Organization. Household Air Pollution and Health (2021).
Microbiome and Gut Health
3 items
Mayer EA. The Mind-Gut Connection. 2016.
Zmora N et al. Personalized microbiome-based diet interventions. Cell. 2018;174(6):1388–1405.
O’Toole PW, Jeffery IB. Gut microbiota and aging. Science. 2015;350(6265):1214–1215.
Longevity Mindset – Sustaining the Path
6 items
Clear J. Atomic Habits. Avery; 2018.
Duckworth A. Grit: The Power of Passion and Perseverance. Scribner; 2016.
Dweck CS. Mindset. Random House; 2006.
Huberman Lab Podcast – Circadian Rhythm Protocols (2022).
Duhigg C. The Power of Habit. Random House; 2012.
Fogg BJ. Tiny Habits. HMH; 2019.
Spiritual Integration – Aging on Purpose
4 items