Healicus · Longevity Hub
Addyearstoyourlife.Addlifetoyouryears.
The five things that move the needle on healthspan, anchored in evidence — pulled from Lancet, NEJM, JAMA, BMJ, PNAS.
Every claim, sourced
The gap nobody tells you about
00yearsyears
between how long you'll live and how long you'll feel like yourself — healthspan in OECD countries ends almost a decade before lifespan does. The five pillars below close that gap.
The five pillars
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Tell us what interests you — we'll surface the most relevant pillars, protocols, and dispatches.
Markers · Reference
The numbers worth knowing.
Biomarkers, imaging, functional tests, wearable signals — each referenced against the guidelines that defined the target. Same content for every reader. The application is yours and your doctor's.
The body never gives up — until it does. The five pillars are how you delay that, in language your physiology already speaks.
The latest dispatch
All dispatches →Dispatch · May 18, 2026
StressWhy I don't track my biological age
Biological age testing has gone mainstream. Why I'm sceptical of the consumer products, what the underlying science actually does and doesn't support, and what I think you should track instead.
Read · 6 minMay 11
Adaptogen triage in midlife — what's actually worth attention
An honest sort of which adaptogens have meaningful evidence, which are mostly marketing, and how to think about adding any of them to a midlife routine.
Read · 7 min →May 4
The longevity short list — what's actually worth doing
If you only did six things to support healthy ageing, this is the list. Free, evidence-aligned, no supplements required.
Read · 6 min →Browse deeper
Markers
The numbers worth knowing.
Biomarkers, imaging, functional tests, wearable signals — referenced.
OpenCheckups
What to screen, and when.
Age-organised navigation across screening guidelines.
OpenMy Focus
Your practice journal.
What you're trying, what's stuck, what you've paused — pillar-organised.
OpenWhat helps · evidence-anchored
The supplements, habits, programs, and techniques worth considering.
Pulled from 52 catalogued practices across the five pillars. Save what interests you to My Focus.
Sleep apnea screening
Program·Untreated obstructive sleep apnea drives cardiovascular and metabolic risk. Screen if you snore loudly, are tired despite enough hours, or have hypertension.
Why
Obstructive sleep apnea (OSA) is common (~10-15% of adults), often undiagnosed, and causally linked to hypertension, cardiovascular events, cognitive decline, and all-cause mortality. STOP-BANG is the most validated screening questionnaire. Diagnosis is by polysomnography or home sleep apnea testing. CPAP and other treatments substantially reduce risk in moderate-severe OSA.
The program
- 1
Take the STOP-BANG questionnaire (free online).
- 2
If 3+ positives, ask your GP for a sleep study referral.
- 3
Home sleep apnea testing or in-lab polysomnography confirms the diagnosis.
- 4
If moderate-severe, options include CPAP, mandibular advancement device, weight loss, positional therapy.
- 5
Re-screen if sleep quality degrades again after weight or lifestyle change.
Practical
Cadence
One-time screening; re-test if symptoms return
What you'll need
STOP-BANG questionnaire (online, 8 yes/no questions)
Ideal for
Loud snorers, witnessed apneas, daytime fatigue despite adequate sleep duration, hypertension, large neck circumference, BMI ≥35.
Markers this may influence
Evidence
Zone 2 cardio
Habit·Conversational-pace cardio, 150+ minutes per week. Mitochondrial backbone of healthspan.
Why
Zone 2 is the intensity at which you can still hold a conversation but a song would be a stretch — roughly 60–70% of max heart rate. Sustained Zone 2 work increases mitochondrial density, improves fat oxidation, and is the single most consistently associated exercise input with all-cause mortality reduction in cohort studies.
Slot in your day
How to do it
How
Brisk walk, easy bike, slow jog. 30 minutes × 5 days, or 45–60 min × 3 days. The 'talk test' is the simplest gauge.
Ideal for
Anyone over 30; especially valuable as the foundation before adding higher-intensity work.
Sticking with it
Schedule it like a meeting. The session you 'fit in if there's time' is the session that doesn't happen.
Markers this may influence
Evidence
Mediterranean dietary pattern
Habit·Olive oil, fish, nuts, legumes, plants. The most-studied diet for cardiovascular and cognitive longevity.
Why
The Mediterranean pattern — heavy on plants, olive oil, fish, nuts, legumes; moderate fish and dairy; light on red meat — has the strongest evidence base of any specific diet for long-term cardiovascular and cognitive outcomes. PREDIMED, the largest trial, showed ~30% reduction in major cardiovascular events vs. low-fat control.
Slot in your day
How to do it
How
Olive oil as the primary fat. Plants at every meal. Fish 2–3× per week. Nuts daily (small handful). Red meat once a week or less. Wine optional, with food.
Sticking with it
Stock the kitchen for one week's pattern. Decisions live in the shopping list, not at mealtime.
Markers this may influence
Evidence
MBSR (8-week program)
Program·Jon Kabat-Zinn's Mindfulness-Based Stress Reduction. Most-studied mind-body program in medicine.
Why
An 8-week structured program developed at UMass Medical Center. Combines body scan, sitting meditation, and gentle yoga. Over 100 RCTs show meaningful reductions in chronic pain, anxiety, and stress markers. Comparable to first-line pharmacological options for mild-to-moderate anxiety.
The program
- 1
Find a certified MBSR provider or follow a free programme (Palouse Mindfulness).
- 2
Week 1-2: body scan and breath awareness.
- 3
Week 3-4: gentle yoga and sitting meditation.
- 4
Week 5-6: working with difficulty — turning toward stress.
- 5
Week 7: integrating practice into daily life.
- 6
Week 8: silent retreat day + maintenance plan.
- 7
After: pick a daily core practice (typically 20-30 min).
Practical
Cadence
Weekly 2.5h class + daily home practice for 8 weeks
What you'll need
A certified MBSR instructor (in-person or online) or a free guided programme
Ideal for
People with chronic stress, anxiety, or chronic pain who want a structured entry point.
Markers this may influence
Evidence
Weekly long-form call
Habit·One 30+ minute conversation per week with someone you trust. Texts don't substitute.
Why
Loneliness and weak social ties show up in mortality data with effect sizes comparable to smoking. Quality matters more than quantity — five close relationships predict more healthspan than fifty acquaintances. Long-form spoken conversation (in person or by call) carries more signal than text or social media.
Slot in your day
How to do it
How
Schedule one 30–60 minute call per week with someone whose company restores you. Block it like a meeting. Voice or video over text.
Sticking with it
Block it like a meeting. A standing weekly slot survives a busy week; an open invitation doesn't.
Markers this may influence
Evidence
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