HAVIT Blog
Guias baseados em ciência sobre hábitos, sono, nutrição e movimento.
Recentes · 49 artigos
Metformin for Longevity in Non-Diabetics: What the TAME Trial Tells Us So Far in 2026
TAME trial interim results show modest aging biomarker improvements, but exercise blunting concerns persist—AMPK alternatives may suit some better.
Cold Exposure for Mitochondrial Biogenesis: The 2026 Protocol Guide Based on PGC-1α Research
Cold exposure at 14-16°C for 11+ minutes activates PGC-1α signaling, triggering new mitochondria production—but timing and temperature precision matter enormously.
mTOR Cycling Protocol: How to Build Muscle and Live Longer Without Choosing Sides
Cycling mTOR activation (high protein + lifting) with suppression windows (fasting + lower protein) lets you preserve muscle while capturing longevity benefits—no need to pick a side in the Attia-Sinclair debate.
Muscle Mass Loss After 40: The Prevention Protocol That Actually Works in 2026
Combat age-related muscle loss with 3x weekly resistance training at 70-85% max effort plus 40g protein within 2 hours post-workout.
NMN vs NR: What 2024-2026 Human Trials Actually Reveal About NAD+ Precursors
Recent human trials show NMN and NR raise blood NAD+ differently, but tissue-specific effects and the NAMPT enzyme bottleneck matter far more than supplement marketing suggests.
Omega-3 Index Target for Longevity: Why 8%+ May Add 5 Years to Your Life
An omega-3 index above 8% correlates with approximately 5 extra years of life expectancy compared to levels below 4%.
Peter Attia's Centenarian Decathlon: A 5-Year Training Framework for Functional Longevity
Train now for the physical tasks you want to perform at 90—here's the exact framework with progressive benchmarks.
Why Your Protein Needs Change After 50: The Leucine Threshold Your Muscles Actually Need
Aging muscles require 2.5-3g leucine per meal (vs 1.5-2g for younger adults) to trigger the same anabolic response—making protein source selection critical after 50.
Natural mTOR Inhibitors: 7 Rapamycin Mimetic Foods That May Slow Aging
Certain foods contain compounds that partially inhibit mTOR like rapamycin does—offering potential longevity benefits without prescription drugs.
Rapamycin Off-Label Longevity Dosing: PEARL Trial Data, Protocols, and Real Risks in 2026
Weekly low-dose rapamycin (5-6mg) shows longevity benefits with minimal immune suppression, but timing and individual risk factors matter enormously.
The Sauna Longevity Protocol: Why 4 Sessions Weekly at 79°C May Add Years to Your Life
Four 20-minute sauna sessions weekly at 79°C or higher reduces cardiovascular mortality by up to 50%, based on 25 years of Finnish cohort data.
Senolytic Dosing Finally Figured Out: Why Fisetin and Quercetin Protocols Changed Everything in 2025
Intermittent high-dose senolytic protocols (2 consecutive days monthly) outperform daily low-dose approaches by 340% in senescent cell clearance, per 2025 Mayo data.