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04/09/2026

Is that an ultra-processed carb? Cardiologist and Elysium’s Scientific Advisory Board member, Dariush Mozaffarian, M.D., Dr.P.H., shares two simple tests.⁠
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First: the 10:1 rule.⁠
For every 10 grams of carbohydrates, look for at least 1 gram of fiber. This helps identify foods made with intact grains rather than refined starches.⁠
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Second: the water test.⁠
Place a starchy food like bread or crackers in water for a few hours. Minimally processed grains tend to hold their structure, while ultra-processed versions often break down or dissolve.⁠
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Why does this matter? When the natural structure of a grain is intact, digestion slows—helping regulate blood sugar and support metabolic health. Ultra-processed carbs, on the other hand, are rapidly broken down, which can lead to glucose spikes over time. ⁠
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These simple checks can make it easier to choose foods that support long-term health.⁠
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Source: Doucleff, Michaeleen. “Is That Carb Ultra-Processed? Here’s a Test Even a Kid Can Do.” NPR, 16 Feb. 2026.

04/06/2026

NAD+ is popping up everywhere—but how it works matters.⁠
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In a recent Los Angeles Times feature, Elysium co-founder Leonard Guarente, Ph.D., explains why the focus isn’t on NAD+ itself, but on its precursors.⁠
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“NAD+ doesn’t efficiently enter cells,” he notes. "That’s why we focus on precursors like NR and NMN. Cells can convert those into NAD+.” ⁠
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NAD+ plays a central role in cellular energy production and metabolic function—but levels decline with age. Supporting NAD+ through precursors allows the body to restore what’s lost.⁠
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It’s not hype, it’s science.⁠
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Source: Chang, Amy. “NAD+ Is Everywhere. The Science Is More Complicated Than Your Feed Suggests.” Los Angeles Times, 11 Mar. 2026

04/04/2026

The gut is responsible for more than digestion. It’s an active signaling hub that shapes how we think, feel, and age.

A major scientific review of nearly 200 studies shows that the gut communicates with the brain through hormones, neural pathways, immune signals, and the microbiome—affecting mood, metabolism, inflammation, and cognitive health. Over 90% of serotonin is produced in the gut, and new therapies like GLP-1 receptor agonists work by influencing gut-brain signaling rather than isolated symptoms.

For longevity, this connection matters. Metabolic resilience, mental clarity, and immune balance—core pillars of healthy aging—are all influenced by the gut.

Source: Lorsch, Zachary S., and Rodger A. Liddle. “Mechanisms and clinical implications of gut-brain interactions.” The Journal of Clinical Investigation 136.1 (2026).

03/31/2026

“The key to getting stronger is you have to exercise close to fatigue,” says Michael Fredericson, M.D. “If you're not exercising to fatigue, you might maintain, but you’re not really going to build new muscle.”⁠
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Starting around age 40, adults lose about 1% of muscle mass each year, a process known as sarcopenia. Over time, this decline can affect strength, metabolism, balance, and independence.⁠
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According to Fredericson—a professor of physical medicine and rehabilitation at Stanford and Elysium Scientific Advisory Board member—resistance training to fatigue is one of the most effective ways to counter that loss.⁠
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Cardiovascular exercise also remains essential. Current guidelines recommend at least 150 minutes of moderate aerobic activity per week to support heart, metabolic, and cognitive health.⁠
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“Your body really needs that daily stimulus to get the most benefit,” Fredericson added.

03/30/2026

Scientists at UC San Francisco found that physical activity may help strengthen the blood-brain barrier—the network of blood vessels that shields brain tissue from harmful substances in the bloodstream.⁠
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As we age, this barrier can become more fragile and “leaky,” allowing inflammatory molecules to enter the brain. That process has been linked to cognitive decline and neurodegenerative diseases.⁠
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In the study, researchers discovered that exercise increases levels of an enzyme called GPLD1, produced in the liver. Although the enzyme never enters the brain itself, it travels through the bloodstream and helps remove a protein called TNAP, which accumulates in blood-brain barrier cells with age.⁠
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By reducing TNAP, exercise helped restore the barrier’s integrity, lowering inflammation and improving memory in older mice. Exercise may support brain health by strengthening the systems that protect it.⁠
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Source: Bieri, Gregor, et al. "Liver exerkine reverses aging-and Alzheimer’s-related memory loss via vasculature." Cell (2026): 189, 1499-1516.e25.

03/20/2026

What does NAD+ do? ⁠
⁠Whether you’re new to NAD+ science or looking to brush up on the benefits of NAD+ supplementation, watch this video for an expert crash course—in about a minute of your time.

03/17/2026

It’s brain awareness week, and we’re looking at new research that sheds light on how the brain operates under poor sleep.⁠
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The study from MIT researchers, published in Nature Neuroscience, shows that brief lapses in attention after poor sleep coincide with waves of cerebrospinal fluid moving through the brain—a process that normally occurs during sleep to help clear metabolic waste. When rest is insufficient, this cleaning activity can briefly intrude into wakefulness.⁠
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Each time this happens, attention drops. The brain appears to prioritize self-maintenance over focus, temporarily shifting into a sleep-like state to restore balance.⁠
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The study also found these moments are coordinated across the body. Breathing slows, heart rate changes, and pupils constrict just before fluid moves through the brain. This suggests that attention, physiology, and brain maintenance are tightly linked.⁠
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Source: Yang, Zinong, et al. "Attentional failures after sleep deprivation are locked to joint neurovascular, pupil and cerebrospinal fluid flow dynamics." Nature Neuroscience (2025): 1-11.

03/14/2026

Coffee and tea can be good for your cognitive health.

A large prospective cohort study published in the Journal of the American Medical Association followed 131,821 adults for up to 43 years to examine the long-term cognitive effects of drinking coffee and tea.

Using data from the Nurses’ Health Study and the Health Professionals Follow-up Study, researchers documented 11,033 cases of dementia and tracked both subjective and objective cognitive performance over time.

Higher caffeinated coffee intake was linked to a significantly lower risk of dementia, along with less subjective cognitive decline and better performance on neuropsychological tests. Tea showed similar protective associations. The strongest effects appeared at 2–3 cups/day of caffeinated coffee or 1–2 cups/day of tea. Decaf coffee showed no meaningful association.

In short: moderate, sustained intake of caffeinated coffee and tea is associated with more favorable cognitive aging. Let that percolate. And pour yourself another cup.

Source: Zhang, Yu, et al. “Coffee and Tea Intake, Dementia Risk, and Cognitive Function.” JAMA (2026).

03/12/2026

Spring can be hard on your skin. This time of year is notorious for extreme weather volatility, where warm, high-pressure systems are quickly replaced by arctic air—causing drastic temperature swings between hot and cold.⁠
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A recent randomized crossover trial backs up what our skin already shows. The study, published in Environmental Research, found that just two hours of temperature change can visibly alter your skin.⁠
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Heat increases oil production and inflammatory markers. Cold weakens the skin barrier, leading to tightness and dryness. Even skin lipids shift in response to temperature alone.⁠
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That’s where intentional skin support comes in.⁠
✔️ Mosaic improves skin barrier function and increases moisture content.⁠
✔️Cofactor improves skin elasticity, hydration, and barrier function.⁠
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Both support the exact processes skin relies on to stay resilient through shifty spring weather.⁠
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Source: Xinlei Zhu et al. Acute effects of temperature fluctuations on skin health: A randomized, crossover trial, Environmental Research, Volume 289, 2026, 123376, ISSN 0013-9351, https://doi.org/10.1016/j.envres.2025.123376

03/09/2026

Five minutes can matter more than you think.

A new study published in The Lancet found that adding just five minutes of brisk walking a day—about 3 to 4.5 mph—was linked to an estimated 10% reduction in mortality during the follow-up period. The analysis followed more than 135,000 adults in Europe and the United States who wore activity trackers for years.

The benefits increased with more movement. An additional 10 minutes of moderate-intensity activity per day was associated with a 15% reduction in all-cause mortality among most adults.

The message isn’t perfection or “optimal” training. It’s just to move—consistently, even in small doses.

Source: Ekelund, Ulf et al. Deaths potentially averted by small changes in physical activity and sedentary time: an individual participant data meta-analysis of prospective cohort studies. The Lancet, Volume 407, Issue 10526, 339 - 349

03/02/2026

March is Sleep Awareness Month, and here’s your first PSA: sleeping less than seven hours a night may quietly reduce your lifespan.⁠
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A nationwide analysis from Oregon Health & Science University found that insufficient sleep was more strongly linked to shorter life expectancy than diet, physical activity, or social isolation. Only smoking showed a greater association.⁠
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Researchers analyzed U.S. county-level data year after year and found the same pattern across nearly every state: people who consistently slept fewer than seven hours tended to live shorter lives.⁠
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Source: Kathryn E McAuliffe et al. Sleep insufficiency and life expectancy at the state-county level in the United States, 2019–2025, SLEEP Advances, Volume 6, Issue 4, 2025, zpaf090, https://doi.org/10.1093/sleepadvances/zpaf090

02/28/2026

Nail growth is a simple, non-invasive window into biological aging that even shows rhythmic patterns over years. ⁠
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Research shows the rate at which your nails grow declines by about 0.5% per year after early adulthood, slowing by roughly 50% across a lifetime. That slowdown reflects underlying changes in cellular regeneration and metabolic efficiency.⁠
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It’s not a precise “clock,” but it is a measurable marker of how well your body maintains itself over time.⁠
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Source: Orentreich N, Markofsky J, Vogelman JH. The effect of aging on the rate of linear nail growth. J Invest Dermatol. 1979 Jul;73(1):126-30. doi: 10.1111/1523-1747.ep12532799. PMID: 448171.

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