77 studies
Research Library
Peer-reviewed papers from top journals, summarized and graded by evidence strength. Updated Mon, Wed & Fri.
May 10–16, 2026
3Blood NAD+ Levels Stay Flat With Age, Challenging Popular Aging Theory
One of the most repeated ideas in longevity is that NAD+ declines as we age, a story that helped make NR and NMN household names in the space. This large, carefully controlled study takes a closer look. Across seven independent cohorts and more than 300 people, researchers found that whole-blood NAD+ levels stayed remarkably stable with age, and didn't shift meaningfully in response to exercise, protein-rich diets, or multimodal lifestyle interventions in older adults. Importantly, NR supplementation did raise blood NAD+ as expected, confirming that the supplements work pharmacologically, the question is just whether blood NAD+ is the right thing to be measuring in the first place.
Exercise May Ease Anxiety, Especially Mind-Body and Aerobic Workouts
Looking at 10 studies of about 2,400 adults with generalized anxiety, researchers found exercise was linked to lower anxiety symptoms. Mind-body workouts like yoga and aerobic exercise showed the biggest effects, while resistance training results were unclear. Programs lasting 8 weeks or more with sessions of 21 to 40 minutes seemed most helpful. However, the studies varied widely, so the authors caution this is suggestive, not definitive.
Just 5,700 Daily Steps Cut Death Risk By 13% In Older Adults
Looking at dozens of studies with over 367,000 older adults, regular walking was tied to lower risk of death, disease, and cognitive decline. Each extra 1,000 daily steps was linked to a 13% drop in death from any cause. Walking pace did not change the benefit, so slow walks counted too.
Apr 26 – May 2, 2026
2Better Diet Linked to Slower Epigenetic Aging, But Exercise Steals the Show
In two large U.S. studies of older adults, eating a higher-quality diet was tied to slower epigenetic aging and lower death risk. About 44% of the diet-mortality link was explained by GrimAge, a biological aging clock. But when researchers accounted for physical activity, the diet effect mostly disappeared. Movement may matter as much as the menu.
Why Losing Muscle With Age May Raise Your Cancer Risk
Healthy muscle releases tiny packets called extracellular vesicles that actually suppress tumor growth. As muscle shrinks with age (sarcopenia), it sends out fewer of these protective packets. In flies and mice, this helped tumors grow more easily. Exercise reactivated the pathway that produces these anti-tumor vesicles.
Apr 19–25, 2026
2Cardio vs. Weights for Type 2 Diabetes: Different Wins for Each
In adults with Type 2 diabetes, cardio and resistance training help in different ways. Aerobic exercise was best for boosting adiponectin and lowering leptin, two hormones tied to fat regulation. Resistance training showed bigger drops in inflammatory markers like TNF-alpha and IL-6, especially in younger or overweight people. The authors caution these results are hypothesis-generating, not firm exercise prescriptions.
Healthy Lifestyle Didn't Change Brain Scans, But Still Helped At-Risk Seniors
In older adults at risk for cognitive decline, a two-year program of exercise, better diet, and social engagement didn't visibly change brain biomarkers like amyloid or shrinkage. But people who started with smaller hippocampi (the brain's memory hub) got more cognitive benefit from the structured version. So the lifestyle changes may help thinking even without obviously reshaping the brain.
Apr 5–11, 2026
3Regular Exercise Cuts Death Risk Even in Older Adults With Muscle Loss
Older adults with sarcopenia (age-related muscle loss) or trouble with daily tasks faced a much higher risk of dying. But those who met the WHO's activity guidelines saw that risk drop sharply. The pattern held across studies in the US, Europe, and China.
Staying Active in Your 40s and 50s Tied to Sharper Thinking Decades Later
Pooling data from eight studies covering over 33,000 people, researchers found that higher physical activity in midlife was linked to modestly better memory, mental processing speed, and overall thinking ability later in life. The effects were small but consistent across multiple cognitive domains. However, the results for executive function and verbal fluency weren't meaningful. Almost all studies relied on self-reported exercise, and only one looked at men and women separately.
Structured Lifestyle Programs Cut Frailty More Than DIY Approaches
A two-year trial compared two lifestyle programs, both involving exercise, diet, social activity, and health monitoring, in over 2,000 older adults at risk for cognitive decline. The structured version (with more accountability and intensity) reduced a frailty index nearly three times more than the self-guided version. This benefit held across age groups, sexes, and body weights. Interestingly though, the frailty improvements didn't explain the cognitive benefits of the structured program, suggesting separate mechanisms.
Disclaimer: Research summaries are provided for informational purposes only and do not constitute medical advice. Always consult a qualified healthcare professional before making changes to your health routine.
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