🎬 ALT and AST — Liver Enzymes

A mildly raised liver enzyme is the most common early signal of fatty liver.
🎯 Optimal ALT 7–20 · AST 8–25 (the standard range runs far wider)
🔍 Mild 1–2x elevation → look at weight, alcohol and fatty liver
❗ 2–5x needs clinician follow-up · 5x or more is an urgent referral
🚶 Less alcohol, fewer refined carbs, daily zone-2 walking
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📹 Is There Really a Compound For Every Biohack? With Dr. Sandra Kaufmann

Dr. Sandra Kaufmann explores whether a compound exists for every biohack

🎯 What’s your Prime Age (2-min quiz)?

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📅 Daily AgeGen — September 12, 2026

A 15-minute kettlebell session and a two-minute cold shower are enough to build strength and stress resilience if you progress them consistently.

🍽 Cod & Sweet Potato Fishcakes with Green Salad
Baked cod paired with sweet potato cakes and a green salad brings together lean protein and beta-carotene, a vitamin A precursor your body converts as needed. Vitamin A supports vision, immune function, and skin health, while the fish delivers high-quality protein for muscle upkeep. Ready in about 35 minutes — a straightforward plate that works as well for dinner as it does for lunch the next day.

🏋️ Goblet Squat + Farmer Carry — 15 min
Three rounds of 10 heavy goblet squats and a 40-metre farmer carry with the same kettlebell. This combo loads your legs, grip, and trunk simultaneously, training the kind of functional strength that carries over to carrying groceries, climbing stairs, and catching yourself if you stumble. Fifteen minutes, moderate effort — no gym required.

🧠 Self-Compassion Break — 3 min
When self-criticism spikes, pause and say three lines: this is a moment of difficulty; difficulty is part of being human; may I be kind to myself right now. It takes three minutes and is repeatable whenever the shame loop starts. This doesn't bypass the problem — it lowers the emotional heat so you can address it more clearly.

❄️ Cold Shower — 2 min Progressive
Skip the plunge and build tolerance in 30-second steps: Week 1, 30 seconds; Week 2, 60; Week 3, 90; Week 4, two full minutes. Do it daily right after your normal warm shower. It's the lowest-barrier entry into cold exposure, and the gradual ramp keeps it sustainable.

Small, repeatable doses — that's where the compounding happens.

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For women 35+: a full-day menu tuned to hormonal and metabolic needs.

🗓 Daily Menu

🌅 Breakfast
Mushroom & Herb Omelette with Barley Toast (396 kcal, 15 min)
Eggs and mushrooms bring B vitamins and selenium to start the day.

☀️ Lunch
Herring, Potato & Dill Salad (460 kcal, 25 min)
Heavy omega-3 and vitamin D in a Northern-European staple.

🌙 Dinner
Grilled Mackerel with Quinoa & Roasted Carrots (554 kcal, 30 min)
One of the highest omega-3 dinners on the list.

🍎 Snack
Walnut & Date Energy Balls with Cocoa (342 kcal)
No added sugar, no baking, keeps a week in the fridge.

📊 Day total
~1752 kcal | Protein ~97.0g | Fat ~84.0g | Carbs ~152.0g | Fiber ~25.0g
Top nutrients today: Omega-3 EPA+DHA, Vitamin D, Vitamin B12, Selenium

Sources
• Source: Mushroom & Herb Omelette with Barley Toast (1)
• Source: Mushroom & Herb Omelette with Barley Toast (2)
• Source: Mushroom & Herb Omelette with Barley Toast (3)
• Source: Herring, Potato & Dill Salad (1)
• Source: Herring, Potato & Dill Salad (2)
• Source: Herring, Potato & Dill Salad (3)
• Source: Grilled Mackerel with Quinoa & Roasted Carrots (1)
• Source: Grilled Mackerel with Quinoa & Roasted Carrots (2)
• Source: Grilled Mackerel with Quinoa & Roasted Carrots (3)
• Source: Walnut & Date Energy Balls with Cocoa (1)
• Source: Walnut & Date Energy Balls with Cocoa (2)
• Source: Walnut & Date Energy Balls with Cocoa (3)

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🧬 Why Healthspan Matters More Than Lifespan Alone

Living longer means little without years of good health. Peter Attia explains why healthspan is the metric worth optimizing for.

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💪 How to Build Muscle and Strength for a Longer Life

Muscle mass and strength are core levers for longevity. This episode covers how to optimize training and nutrition to build both as you age.

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🎬 Baked Eggs in Tomato & Pepper Sauce

One pan, twenty-two grams of protein, and a hundred and ten milligrams of vitamin C.
🍳 Eggs + chopped tomatoes + bell pepper + onion + paprika — 25 min
💪 22g protein · 6g fibre · 338 kcal
🍅 ~110mg vitamin C · ~180µg vitamin A · ~800mg potassium
🥘 One pan, high in lycopene
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6 habits for deeper sleep — Small evening cues that help you fall — and stay — asleep.

• Fixed wake time
• Cool, dark room
• Morning daylight
• Caffeine cut-off
• Screens off early
• Same wind-down

General sleep-hygiene guidance from CDC & Mayo Clinic — not a treatment for sleep disorders.

🎯 What’s your Prime Age (2-min quiz)?

📖 Full list & sources | 🧠 Read with AI

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😴 Blue Light and Sleep: What Actually Matters

Peter Attia breaks down how blue light exposure affects sleep, a core lever for recovery, cognition, and long-term healthspan.

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🛍️ At-Home Comprehensive Blood Panel
Lab & Testing

A finger-prick home panel covering key metabolic and inflammation markers (such as HbA1c, hsCRP, GGT and glucose) so you can baseline and re-check the numbers that move with diet and training. Lab-processed results. Educational, not a diagnosis — abnormal values warrant a clinician.

👉 See it on the AgeGen shop

Affiliate link — we may earn a commission. We only recommend products we’d use ourselves.
Educational, not a diagnosis — discuss results with a clinician.

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Generate your prime age! ~~ Mr. Age

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🔬 Ozempic May Slow Aging Itself, Mouse Study Finds

Semaglutide helped older mice live longer and stay sharper, beyond what calorie restriction alone achieved. A possible new longevity pathway worth watching.

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🎬 Omega-3 Index — EPA + DHA in Red Blood Cells

This one is measured inside your red blood cells, not floating in the plasma.
🎯 8–12% is the protective band · 4–8% is average for most Westerners
❗ Under 4% reads as high cardiovascular risk
🐟 Fatty fish two or three times a week
🔁 Retest 4 months after a change — membranes turn over slowly
🎯 What’s your Prime Age (2-min quiz)?

This is not a number you can estimate from your diet — the finger-prick kit I use is how I get mine.

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🧬📹 The Future of Longevity Starts Here | Lifespan.com

Longevity science meets its future at Lifespan.com’s breakthrough

🎯 What’s your Prime Age (2-min quiz)?

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📅 Daily AgeGen — September 13, 2026

Most people assume longevity is built through dramatic overhauls, but today's four actions show it's the small, repeatable inputs that compound.

🥒 Meal: Tuna & Cottage Cheese Cucumber Boats
Halved cucumbers stuffed with tuna and cottage cheese deliver very high protein for roughly 200 calories, and they come together in just 8 minutes. Protein at this level supports muscle maintenance without weighing you down. Fast, cold, and genuinely satisfying.

🚶 Workout: Rucking 45 min — Weighted Walk
Forty-five minutes of brisk walking with a 10–15 kg pack over rolling terrain keeps your aerobic effort in Zone 2 while loading your skeleton and posterior chain far more than a normal walk. That mechanical stress is what drives bone density and leg endurance. Think of it as strength training disguised as a stroll.

🧠 Mental Tip: Evening Brain Dump
Ten minutes before wind-down, write every open loop onto a single page — tasks, worries, half-decisions, tomorrow's must-not-forgets. Don't sort or solve anything; the list only needs to exist outside your head. Close the notebook, leave it out of the bedroom, and let your mind stop running inventory when the lights go off.

💪 Biohack: Hourly Movement Snack with a Band
At the top of each working hour, do one minute of band work: pull-aparts, dislocates, a set of squats. Eight accumulated minutes, no gym trip required, targeting exactly the tissue a desk shortens. Evidence level: medium.

Small inputs, repeated daily, are how a longer healthspan actually gets built. Start with one today.

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A balanced day of eating — science-backed, practical, delicious.

🗓 Daily Menu

🌅 Breakfast
Skyr with Kiwi, Almonds & Oat Bran (340 kcal, 5 min)
Very high protein for its calorie count, with a big vitamin C hit.

☀️ Lunch
Roast Beef, Rocket & Horseradish Rye Sandwich (400 kcal, 8 min)
Heme iron and B12 in a sandwich that takes four minutes.

🌙 Dinner
Chicken Thigh Traybake with Broccoli & Chickpeas (524 kcal, 40 min)
Protein and fiber with almost no washing up.

🍎 Snack
Cottage Cheese with Cucumber & Dill on Crispbread (217 kcal)
High protein, low calorie, five ingredients.

📊 Day total
~1481 kcal | Protein ~128.0g | Fat ~49.0g | Carbs ~132.0g | Fiber ~30.0g
Top nutrients today: Vitamin C, Calcium, Fiber, Iron

Sources
• Source: Skyr with Kiwi, Almonds & Oat Bran (1)
• Source: Skyr with Kiwi, Almonds & Oat Bran (2)
• Source: Skyr with Kiwi, Almonds & Oat Bran (3)
• Source: Roast Beef, Rocket & Horseradish Rye Sandwich (1)
• Source: Roast Beef, Rocket & Horseradish Rye Sandwich (2)
• Source: Roast Beef, Rocket & Horseradish Rye Sandwich (3)
• Source: Chicken Thigh Traybake with Broccoli & Chickpeas (1)
• Source: Chicken Thigh Traybake with Broccoli & Chickpeas (2)
• Source: Chicken Thigh Traybake with Broccoli & Chickpeas (3)
• Source: Cottage Cheese with Cucumber & Dill on Crispbread (1)
• Source: Cottage Cheese with Cucumber & Dill on Crispbread (2)
• Source: Cottage Cheese with Cucumber & Dill on Crispbread (3)

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🔬 China Launches 2,000-Person Stem Cell Antiaging Trial

A large trial at Beijing's 301 Hospital will test whether stem cells help people maintain function with age. It's one of the biggest tests of this approach yet.

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🧬 Flu Shot May Do More Than Prevent the Flu

Influenza vaccination is being studied for broader effects on inflammation and age-related conditions like heart and brain health, not just seasonal protection.

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🎬 Baked Trout with Fennel & New Potatoes

One tray, thirty-eight grams of protein and nearly two grams of omega-3.
🐟 Trout fillet + fennel + new potatoes + lemon — 30 min
💪 38g protein · 7g fibre · 466 kcal
🧈 ~1.8g omega-3 EPA+DHA · ~500 IU vitamin D · ~1200mg potassium
🍛 One tray, nothing to watch
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