A balanced day of eating — science-backed, practical, delicious.
🗓 Daily Menu
🌅 Breakfast
Smoked Salmon & Avocado Toast (430 kcal, 10 min)
Heart-healthy fats plus marine Omega-3 and vitamin D from quality ingredients.
☀️ Lunch
Turkey, Hummus & Veggie Wrap (420 kcal, 10 min)
Portable, balanced, and gut-friendly with fiber and lean protein.
🌙 Dinner
Chickpea, Spinach & Sweet Potato Curry (420 kcal, 35 min)
Vegan, anti-inflammatory, and fiber-rich with curcumin and iron.
🍎 Snack
Edamame with Sea Salt (190 kcal)
High plant protein and isoflavones — ideal post-workout snack.
📊 Day total
~1460 kcal | Protein ~88.0g | Fat ~47.0g | Carbs ~170.0g | Fiber ~33.0g
Top nutrients today: Omega-3, Fiber, Curcumin, Vitamin A
Sources
• Source: Smoked Salmon & Avocado Toast
• Source: Turkey, Hummus & Veggie Wrap
• Source: Chickpea, Spinach & Sweet Potato Curry
• Source: Edamame with Sea Salt
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🗓 Daily Menu
🌅 Breakfast
Smoked Salmon & Avocado Toast (430 kcal, 10 min)
Heart-healthy fats plus marine Omega-3 and vitamin D from quality ingredients.
☀️ Lunch
Turkey, Hummus & Veggie Wrap (420 kcal, 10 min)
Portable, balanced, and gut-friendly with fiber and lean protein.
🌙 Dinner
Chickpea, Spinach & Sweet Potato Curry (420 kcal, 35 min)
Vegan, anti-inflammatory, and fiber-rich with curcumin and iron.
🍎 Snack
Edamame with Sea Salt (190 kcal)
High plant protein and isoflavones — ideal post-workout snack.
📊 Day total
~1460 kcal | Protein ~88.0g | Fat ~47.0g | Carbs ~170.0g | Fiber ~33.0g
Top nutrients today: Omega-3, Fiber, Curcumin, Vitamin A
Sources
• Source: Smoked Salmon & Avocado Toast
• Source: Turkey, Hummus & Veggie Wrap
• Source: Chickpea, Spinach & Sweet Potato Curry
• Source: Edamame with Sea Salt
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🧬 STAT+: Practice-changing results reported for Revolution Medicines pancreatic cancer drug
Much-awaited results at ASCO show that scientists have indeed found a way to drug a "greasy ball" involved in pancreatic cancer.
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Much-awaited results at ASCO show that scientists have indeed found a way to drug a "greasy ball" involved in pancreatic cancer.
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🧬 Opinion: The military’s medical corps has a serious recruitment problem
Congress must incentivize more physicians (and their employers) to join the military medical corps, writes the former attending physician to Congress.
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Congress must incentivize more physicians (and their employers) to join the military medical corps, writes the former attending physician to Congress.
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📚 Weekly digest — 2026-06-07
This week’s digest covers daily longevity protocols, curated menus, and major news from a $435M NewLimit raise to a Phase 1 drug clearing toxic cholesterol.
🔗 Read the full digest on agegen.ai
This week’s digest covers daily longevity protocols, curated menus, and major news from a $435M NewLimit raise to a Phase 1 drug clearing toxic cholesterol.
🔗 Read the full digest on agegen.ai
AgeGen
Weekly digest — 2026-06-07
This week’s digest covers daily longevity protocols, curated menus, and major news from a $435M NewLimit raise to a Phase 1 drug clearing toxic cholesterol.
🧬 STAT+: Will Makary’s FDA voucher program survive?
RevMed's cancer drug feels out of reach for some, SCOTUS preserves key generic drug pathway, and more biotech news
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RevMed's cancer drug feels out of reach for some, SCOTUS preserves key generic drug pathway, and more biotech news
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🧬 STAT+: Global coalition to fast-track three vaccines targeting Ebola outbreak with $62 million in funding
With no licensed vaccines available to protect against the Ebola virus currently spreading in the Congo, efforts are underway to fast-track development of at least three vaccines.
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With no licensed vaccines available to protect against the Ebola virus currently spreading in the Congo, efforts are underway to fast-track development of at least three vaccines.
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🧬📹 The Skin Science Nobody Is Talking About: Scar Collagen, Cold Laser & a Head-to-Head Gene Study
Scar collagen, cold laser, and gene study reveal the untapped science of skin
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Scar collagen, cold laser, and gene study reveal the untapped science of skin
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📅 Daily AgeGen — June 8, 2026
All four longevity habits take under 45 minutes combined—a 30‑minute meal prep, 15 minutes of pull‑up practice, a few seconds to set an if/then plan, and zero time to switch off overhead lights after sunset—yet each delivers outsized, science‑backed returns for your strength, metabolism, cognition, and circadian health.
🍗 Meal – Grilled Chicken with Sweet Potato & Leafy Greens
Lemon‑herb chicken breast over roasted sweet potato cubes and steamed kale gives you a classic longevity plate: lean protein, complex carbs, and greens. This combination supports stable blood sugar, gut health, and sustained energy—and takes only 30 minutes to prepare.
💪 Workout – Pull‑Up Grease the Groove
Spread 30 to 50 sub‑maximal pull‑ups across the day in sets of 2 to 5 reps, never reaching failure. This 15‑minute, low‑fatigue approach builds relative strength, lat hypertrophy, and technique without draining your central nervous system—any doorway bar works.
🧠 Mental Tip – Implementation Intention (If/Then)
Convert any goal into a specific “If X happens, then I will do Y” sentence, like “If it is 7 a.m., then I put on my running shoes.” Pre‑deciding the trigger removes daily willpower from the equation, making the action automatic.
🌙 Biohack – No Overhead Light After Sunset
After sunset, use only low‑mounted warm lamps (table or floor lamps) instead of ceiling lights. Overhead light hits your retina at the same angle as midday sun, tricking your circadian system into thinking it’s still daytime—this is a zero‑cost, medium‑evidence circadian upgrade.
You already have the 45 minutes. These four moves make every minute count.
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All four longevity habits take under 45 minutes combined—a 30‑minute meal prep, 15 minutes of pull‑up practice, a few seconds to set an if/then plan, and zero time to switch off overhead lights after sunset—yet each delivers outsized, science‑backed returns for your strength, metabolism, cognition, and circadian health.
🍗 Meal – Grilled Chicken with Sweet Potato & Leafy Greens
Lemon‑herb chicken breast over roasted sweet potato cubes and steamed kale gives you a classic longevity plate: lean protein, complex carbs, and greens. This combination supports stable blood sugar, gut health, and sustained energy—and takes only 30 minutes to prepare.
💪 Workout – Pull‑Up Grease the Groove
Spread 30 to 50 sub‑maximal pull‑ups across the day in sets of 2 to 5 reps, never reaching failure. This 15‑minute, low‑fatigue approach builds relative strength, lat hypertrophy, and technique without draining your central nervous system—any doorway bar works.
🧠 Mental Tip – Implementation Intention (If/Then)
Convert any goal into a specific “If X happens, then I will do Y” sentence, like “If it is 7 a.m., then I put on my running shoes.” Pre‑deciding the trigger removes daily willpower from the equation, making the action automatic.
🌙 Biohack – No Overhead Light After Sunset
After sunset, use only low‑mounted warm lamps (table or floor lamps) instead of ceiling lights. Overhead light hits your retina at the same angle as midday sun, tricking your circadian system into thinking it’s still daytime—this is a zero‑cost, medium‑evidence circadian upgrade.
You already have the 45 minutes. These four moves make every minute count.
🧠 Read with AI
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If you sit 8h/day at a desk — this menu was built for your metabolism.
🗓 Daily Menu
🌅 Breakfast
Scrambled Eggs with Spinach on Rye (320 kcal, 10 min)
Iron, choline, and B-vitamins in a single pan.
☀️ Lunch
Black Bean & Veggie Burrito Bowl (490 kcal, 20 min)
Fibre-rich and fully plant-based.
🌙 Dinner
Shrimp & Zucchini Pasta with Walnut Pesto (490 kcal, 25 min)
Light yet satisfying.
🍎 Snack
Hard-Boiled Egg with Whole-Grain Crispbread (230 kcal)
Simple, portable, steady energy from protein + complex carb.
📊 Day total
~1530 kcal | Protein ~93.0g | Fat ~54.0g | Carbs ~168.0g | Fiber ~29.0g
Top nutrients today: Choline, Fiber, Selenium, Folate
Sources
• Source: Scrambled Eggs with Spinach on Rye
• Source: Black Bean & Veggie Burrito Bowl
• Source: Shrimp & Zucchini Pasta with Walnut Pesto
• Source: Hard-Boiled Egg with Whole-Grain Crispbread
🧠 Read with AI
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🗓 Daily Menu
🌅 Breakfast
Scrambled Eggs with Spinach on Rye (320 kcal, 10 min)
Iron, choline, and B-vitamins in a single pan.
☀️ Lunch
Black Bean & Veggie Burrito Bowl (490 kcal, 20 min)
Fibre-rich and fully plant-based.
🌙 Dinner
Shrimp & Zucchini Pasta with Walnut Pesto (490 kcal, 25 min)
Light yet satisfying.
🍎 Snack
Hard-Boiled Egg with Whole-Grain Crispbread (230 kcal)
Simple, portable, steady energy from protein + complex carb.
📊 Day total
~1530 kcal | Protein ~93.0g | Fat ~54.0g | Carbs ~168.0g | Fiber ~29.0g
Top nutrients today: Choline, Fiber, Selenium, Folate
Sources
• Source: Scrambled Eggs with Spinach on Rye
• Source: Black Bean & Veggie Burrito Bowl
• Source: Shrimp & Zucchini Pasta with Walnut Pesto
• Source: Hard-Boiled Egg with Whole-Grain Crispbread
🧠 Read with AI
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🔬 Rubedo reports promising early trial results for anti-aging skin cream
Rubedo Life Sciences reported preliminary Phase 1b/2a data showing topical RLS-1496 1% cream produced a 46% reduction in actinic keratosis lesion count at four weeks in the first 18 of 24 patients evaluated, versus...
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Rubedo Life Sciences reported preliminary Phase 1b/2a data showing topical RLS-1496 1% cream produced a 46% reduction in actinic keratosis lesion count at four weeks in the first 18 of 24 patients evaluated, versus...
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🧠 JCR advances gene therapy technology to cross the blood-brain barrier
JCR Pharmaceuticals presented preclinical data at the American Society of Gene and Cell Therapy 29th Annual Meeting, held 11-15 May 2026, in Boston, demonstrating that its JUST-AAV adeno-associated virus platform...
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JCR Pharmaceuticals presented preclinical data at the American Society of Gene and Cell Therapy 29th Annual Meeting, held 11-15 May 2026, in Boston, demonstrating that its JUST-AAV adeno-associated virus platform...
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🔬 New research advances non-opioid osteoarthritis pain relief
Can we finally treat joint pain without trading relief for risk? AlzeCure’s new ACD137 data hints at a shift in osteoarthritis care. What if treating chronic joint pain didn’t require choosing between effectiveness...
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Can we finally treat joint pain without trading relief for risk? AlzeCure’s new ACD137 data hints at a shift in osteoarthritis care. What if treating chronic joint pain didn’t require choosing between effectiveness...
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🧬 New data highlights how darizmetinib may help the liver regrow after surgery
HepaRegeniX announced that an abstract reporting interim Phase 1b data for darizmetinib (HRX215) was selected for a late-breaking oral presentation at the European Association for the Study of the Liver Congress 2026...
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HepaRegeniX announced that an abstract reporting interim Phase 1b data for darizmetinib (HRX215) was selected for a late-breaking oral presentation at the European Association for the Study of the Liver Congress 2026...
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📹 Why Your Wounds Take So Long to Heal (And What Actually Fixes It)
Wound healing slows with age but specific nutrients can accelerate repair
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Wound healing slows with age but specific nutrients can accelerate repair
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📅 Daily AgeGen — June 9, 2026
Four science-backed actions — a high-protein dinner, a short mobility flow, a controlled breath block, and a humming technique — each target energy, stress, metabolism, or longevity in ways that complement one another throughout your day.
🍽️ Herb-crusted cod baked with cherry tomatoes, olives, artichokes, and capers delivers a light, high-protein Mediterranean dinner. This meal supports muscle repair and metabolic function without weighing you down before sleep.
🧘 A 10-minute morning mobility flow of hip openers, thoracic rotation, and ankle circles reduces injury risk and activates the parasympathetic system. It prepares your body for the day ahead while keeping tension low.
🌬️ The Wim Hof breath block — thirty deep breaths then a held exhale — temporarily raises adrenaline and short-term alertness. Skip this if you are hypertensive or pregnant, and never practice near water.
🎵 Three minutes of low-pitched humming on the exhale stimulates the vagus nerve through vibration in the larynx and ear, promoting a parasympathetic state. This is a convenient alternative when focused breath-work feels hard to hold.
Small daily actions compound into real resilience — keep showing up for yourself.
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Four science-backed actions — a high-protein dinner, a short mobility flow, a controlled breath block, and a humming technique — each target energy, stress, metabolism, or longevity in ways that complement one another throughout your day.
🍽️ Herb-crusted cod baked with cherry tomatoes, olives, artichokes, and capers delivers a light, high-protein Mediterranean dinner. This meal supports muscle repair and metabolic function without weighing you down before sleep.
🧘 A 10-minute morning mobility flow of hip openers, thoracic rotation, and ankle circles reduces injury risk and activates the parasympathetic system. It prepares your body for the day ahead while keeping tension low.
🌬️ The Wim Hof breath block — thirty deep breaths then a held exhale — temporarily raises adrenaline and short-term alertness. Skip this if you are hypertensive or pregnant, and never practice near water.
🎵 Three minutes of low-pitched humming on the exhale stimulates the vagus nerve through vibration in the larynx and ear, promoting a parasympathetic state. This is a convenient alternative when focused breath-work feels hard to hold.
Small daily actions compound into real resilience — keep showing up for yourself.
🧠 Read with AI
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High output demands high-quality fuel — here is your day in food.
🗓 Daily Menu
🌅 Breakfast
Greek Yogurt & Mixed Berry Bowl (340 kcal, 5 min)
High-protein start with probiotics and antioxidants for sustained energy.
☀️ Lunch
Baked Salmon with Brown Rice & Edamame (520 kcal, 25 min)
Omega-3 and plant isoflavones support cellular health.
🌙 Dinner
Chicken & Vegetable Stir-Fry with Buckwheat (480 kcal, 25 min)
Sulforaphane and minerals aid detox and recovery.
🍎 Snack
Hummus with Raw Veggie Sticks (210 kcal)
Resistant starch and fibre for gut health between meals.
📊 Day total
~1550 kcal | Protein ~108.0g | Fat ~51.0g | Carbs ~160.0g | Fiber ~23.0g
Top nutrients today: Omega‑3, Isoflavones, Sulforaphane, Probiotics
Sources
• Source: Greek Yogurt & Mixed Berry Bowl
• Source: Baked Salmon with Brown Rice & Edamame
• Source: Chicken & Vegetable Stir-Fry with Buckwheat
• Source: Hummus with Raw Veggie Sticks
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🗓 Daily Menu
🌅 Breakfast
Greek Yogurt & Mixed Berry Bowl (340 kcal, 5 min)
High-protein start with probiotics and antioxidants for sustained energy.
☀️ Lunch
Baked Salmon with Brown Rice & Edamame (520 kcal, 25 min)
Omega-3 and plant isoflavones support cellular health.
🌙 Dinner
Chicken & Vegetable Stir-Fry with Buckwheat (480 kcal, 25 min)
Sulforaphane and minerals aid detox and recovery.
🍎 Snack
Hummus with Raw Veggie Sticks (210 kcal)
Resistant starch and fibre for gut health between meals.
📊 Day total
~1550 kcal | Protein ~108.0g | Fat ~51.0g | Carbs ~160.0g | Fiber ~23.0g
Top nutrients today: Omega‑3, Isoflavones, Sulforaphane, Probiotics
Sources
• Source: Greek Yogurt & Mixed Berry Bowl
• Source: Baked Salmon with Brown Rice & Edamame
• Source: Chicken & Vegetable Stir-Fry with Buckwheat
• Source: Hummus with Raw Veggie Sticks
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🧬 STAT+: Competition for obesity drugs, clinical blind spots, and more news from ADA
You're reading the web edition of STAT's ADA in 30 Seconds, from the American Diabetes Association's annual conference.
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You're reading the web edition of STAT's ADA in 30 Seconds, from the American Diabetes Association's annual conference.
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🧬 STAT+: Up and down the ladder: The latest comings and goings
From new hires to departures, promotions and transfers, here are the latest comings and goings in the pharmaceutical industry.
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From new hires to departures, promotions and transfers, here are the latest comings and goings in the pharmaceutical industry.
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4 nutrients many adults fall short on — Food-first ways to close the most common gaps.
• Vitamin D
• Magnesium
• Omega-3
• Fibre
Education, not a diagnosis. Don't guess — a simple blood test and your clinician confirm what you actually need.
📖 Full list & sources: https://agegen.ai/common-nutrient-gaps/
🌐 @AgeGen
• Vitamin D
• Magnesium
• Omega-3
• Fibre
Education, not a diagnosis. Don't guess — a simple blood test and your clinician confirm what you actually need.
📖 Full list & sources: https://agegen.ai/common-nutrient-gaps/
🌐 @AgeGen
🧬 STAT+: Servier to buy Edgewise Therapeutics’ muscular dystrophy drug
The French pharma firm Servier is buying an experimental muscular dystrophy drug from Edgewise Therapeutics for $1.55 billion upfront.
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The French pharma firm Servier is buying an experimental muscular dystrophy drug from Edgewise Therapeutics for $1.55 billion upfront.
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💪 Resistance training: lowering the barrier to entry
Optimized programs with heavy weights are the gold standard for trained athletes. How much do they matter when starting fresh? The post Resistance training: lowering the barrier to entry appeared first on Peter Attia.
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Optimized programs with heavy weights are the gold standard for trained athletes. How much do they matter when starting fresh? The post Resistance training: lowering the barrier to entry appeared first on Peter Attia.
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