HAVIT Blog
Guias baseados em ciência sobre hábitos, sono, nutrição e movimento.
Recentes · 49 artigos
Natural Senolytic Foods: Quercetin and Fisetin Sources That Actually Work
Most 'senolytic food' lists ignore bioavailability—here's what the 2025 human trials actually show about getting enough quercetin and fisetin from diet.
Skin Aging Prevention From the Inside Out: How Collagen, Elastin, and Nutrition Actually Work
Your skin's aging speed depends more on what happens inside your body—collagen turnover, elastin integrity, and nutrient availability—than any topical product can address.
Why Your Sleep Gets Lighter Every Decade (And What Actually Works to Fix It)
Deep sleep declines predictably with age, but targeted interventions—from sleep timing to acoustic stimulation—can preserve restorative sleep architecture at any decade.
Sleep Duration and Longevity: Why Your Optimal Hours Shift from 7.5 to 6.5 as You Age
Optimal sleep duration decreases from 7.5 hours at age 40 to 6.5 hours at 70, but sleep efficiency—not just total time—predicts longevity outcomes.
Why Loneliness Kills: The Science of Social Connection and Living Longer
Chronic loneliness rivals smoking in mortality risk, but even small increases in social engagement can reverse the biological damage.
Social Connection and Longevity: The Data Behind Why Isolation Kills (And How to Track It)
Loneliness rivals smoking as a mortality risk; tracking 3 key social metrics can help you stay connected and live longer.
Your Stem Cells Are Aging Faster Than You Think—Here's What Actually Slows It Down
Lifestyle factors like exercise timing and intermittent fasting can preserve stem cell populations by 20-40%, potentially adding years of healthy function.
Telomere Length Preservation: What Actually Works According to 47 Clinical Trials
Mediterranean diet and consistent moderate exercise show the strongest evidence for telomere preservation, while most supplements fail to deliver on promises.
Urolithin A and Mitopure: What 2024-2025 Clinical Trials Actually Show About Muscle and Mitochondria
New independent trials confirm urolithin A boosts mitochondrial function, but your gut bacteria determine if you'll respond—and most people won't without direct supplementation.
Vision Preservation After 50: The Science-Backed Guide to Preventing Macular Degeneration
Daily intake of 10mg lutein plus 2mg zeaxanthin, combined with specific dietary and lifestyle modifications, can reduce AMD progression risk by up to 26%.
VO2max: The Longevity Biomarker That Predicts Your Future (And How to Improve It After 40)
VO2max is the strongest predictor of all-cause mortality, and you can improve it 15-20% after 40 with the right mix of zone 2 training and high-intensity intervals.
Bryan Johnson's Blueprint Protocol: Which Parts Actually Have Science Behind Them?
About 30% of Blueprint interventions have solid independent research; the rest are expensive self-experiments that may or may not work for anyone else.