Evidence-based · Personalised

Your habits, ranked by what actually extends life

Enter your current routine. We compare it against research from peer reviewed journals and surface the changes most likely to move the needle, in order of priority.

For informational purposes only. This does not constitute medical advice and is not a substitute for consultation with a qualified healthcare professional.

This guide is intentionally simple. Healthspan is driven by a small number of habits with strong evidence behind them, not the complicated stacks and protocols often promoted online. Five pillars, ranked by impact, is enough to move the needle for most people.

01 Sleep 02 Meal timing 03 Exercise 04 Steps 05 Hydration & sun 06 Social
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Your daily habits
01 Sleep
02 Meal timing
03 Exercise
04 Hydration & sun
05 Social

Your longevity guide

Ranked by expected impact on your specific profile.

From Ternage
Not sure where to start with training?
Resistance training is one of the highest-leverage changes you can make for longevity. I put together free beginner programmes, tailored to you rather than generic. Send me an email at emirsenbostan@gmail.com with the following and I'll build one around it:
Feel free to ask any questions about training or anything else longevity-related too. I am happy to help.
Follow @ternagebio
You're already within optimal ranges across all tracked pillars.

A few more habits worth knowing

These aren't scored against your inputs above, but the evidence behind them is strong enough that they're worth keeping in view.

Limit alcohol intake
Alcohol is a risk factor for several cancers with no safe floor, disrupts sleep architecture, and impairs muscle protein synthesis. There's no level that confers a net longevity benefit. If you drink, less is better.
Don't smoke or vape
Still the single largest preventable cause of early death. Quitting at any age produces measurable benefit, with most of the excess risk fading within 10-15 years of cessation.
Bodyweight and caloric balance
Both underweight and significantly overweight are associated with increased mortality risk, so stability matters more than any single number. Within a healthy range, a modest and sustained caloric deficit has its own longevity benefit, associated with improved metabolic markers and reduced inflammation, and it outperforms aggressive short-term restriction, which accelerates muscle loss and is harder to sustain. Avoid frequent weight cycling, which carries independent risks of its own.
Get regular checkups
Routine bloodwork and screening catch problems early, when they're cheapest and easiest to address. Most of the value of healthcare in your 20s and 30s is preventative, not reactive.
Wear sunscreen daily
Cumulative UV exposure is the primary driver of skin aging and skin cancer risk. Daily SPF, even on cloudy days, is one of the easiest habits with an outsized return.
Manage chronic stress
Sustained high cortisol is linked to cardiovascular disease, impaired immune function, and accelerated cellular aging. This doesn't require anything elaborate, regular downtime and recovery are enough for most people.

Skincare & longevity

Cumulative UV exposure is one of the most visible drivers of skin aging, and unlike most longevity habits, the results here are literally visible. The routine below is deliberately simple: a small number of well-evidenced steps rather than a long ingredient list. Select your skin type, the cleanser and moisturizer steps adjust accordingly.

Morning
  • Cleanser. A salicylic acid (BHA) cleanser suits oily and combination skin well, it exfoliates inside the pore.
  • Vitamin C serum. Genuine antioxidant support against UV and pollution-driven free radical damage, with real evidence for supporting collagen synthesis.
  • Moisturizer. Look for a ceramide-based formula, ceramides are what actually support the skin barrier, regardless of the brand name on the front.
  • Sunscreen, mineral-based. Prefer zinc oxide as the primary filter over titanium dioxide, zinc oxide covers long-wave UVA more completely, the wavelengths most responsible for collagen breakdown.This is the single highest-leverage step in the entire routine.
Evening
  • Cleanse twice. A milky or oil-based first cleanse removes mineral sunscreen more thoroughly, followed by your regular cleanser. Worth doing specifically because mineral sunscreen sits on top of skin rather than absorbing in.
  • Retinol serum. One of the better-evidenced anti-aging actives available. Start at a low concentration 2-3 nights a week and build tolerance gradually.Not during pregnancy or breastfeeding. Avoid pairing with strong acids the same night.
  • Moisturizer. Same barrier-support formula as the morning step.
Supporting tools
Red light therapy Legit
Multiple independent research groups support red and near-infrared light for improving collagen density and skin texture, via mitochondrial stimulation in fibroblasts. Effect sizes are modest, and protocols vary a lot between devices, but the mechanism and evidence base are genuinely solid.
HBOT Further research required
Early human data (60 daily sessions over 3 months) showed real improvements in skin collagen and senescent cell clearance, genuinely more rigorous than most trendy interventions. But the only published trial to date came from researchers affiliated with a commercial HBOT clinic, and it hasn't been independently replicated. Expensive, logistically demanding, and not something to self-direct.