Wei's Longevity Notes

In this episode, we explore the multi-omics study on 117-year-old Maria Branyas Morera, whose biological age was 23 years younger than her birth certificate thanks to a thriving, Bifidobacterium-rich gut microbiome...

Prioritize Whole Food Quality – Focus on minimally processed, polyphenol-rich whole foods and adequate protein to stimulate brown fat thermogenesis, improve resting energy expenditure, and lower long-term metabolic...

Implementing functional strength habits - such as twice-weekly resistance training and 5-rep chair stand tests - alongside precision cardiovascular testing (ApoB and Lp(a)) can lower all-cause mortality risk by up to...

Healthy aging doesn't come from one fix. It comes from a handful of small daily habits that work together across body and mind. Start the day with five calm minutes instead of your phone. During the day, take a few slow...

This episode combines targeted cellular support—such as taking 2 to 3 grams of daily glycine to mimic methionine restriction and consuming raw microalgae to supply protective antioxidant enzymes—with early diagnostic...

What if healthier aging starts with protecting the systems that quietly shape how well your body and brain function over time? In this episode, we explore emerging and practical approaches to brain health, sleep...

What does it really take to live longer—and stay strong, sharp, and healthy along the way? In this episode, we explore six powerful pillars of human longevity and healthy aging, from strengthening the gut microbiome and...

What determines whether you simply live longer—or stay strong, sharp, and independent as you age? Muscle is emerging as one of the most important foundations of healthy aging. In this episode of Longevity Digest, we...

What can you do today to live longer and stay healthier as you age? In this episode of Longevity Digest , we explore 10 science-backed longevity protocols designed to improve healthspan, metabolic health, cardiovascular...

By adopting a handful of high-impact daily habits-keeping fasting insulin below 5 μIU/mL, eating 30-35 different plant foods each week to enrich the gut microbiome, and maintaining a consistent sleep schedule to...

This episode outlines a practical, evidence-based roadmap for extending both lifespan and healthspan by strengthening several of the body’s core biological systems. For cardiovascular health, it explores strategies such...

Maintaining strict sleep-wake consistency to strengthen autonomic nervous system robustness and lower all-cause mortality, wearing a weighted vest during weight loss to trick the body's internal "gravitostat" and...

Practicing twice-weekly heavy resistance training (the LIFTMOR protocol) actively rebuilds bone mineral density to safeguard balance and mobility, while supplementing with high-leucine Essential Amino Acids (EAAs)...

By adopting protocols like supplementing with Urolithin A during a 14-to-16-hour fasting window, you can trigger cellular cleanup to drive a 12% improvement in muscle strength . You can also protect your metabolism from...

Build your longevity foundation with the “30-10-30” approach: aim for roughly 30 grams of protein and 10 grams of fiber per meal, plus 30 different plant foods each week to support muscle, metabolic health, and the...