Longevity research moves fast — but we’ve got you covered. This month, our experts break down the latest breakthroughs you need to know, from black coffee’s cellular aging benefits to viral fitness trends that actually work.
1. Coffee’s buzz comes with disease-reducing benefits.
Attention coffee lovers: there’s good news for your morning brew. A July 2025 study in the Journal of Nutrition, which examined data from more than 46,000 adults from 1999 to 2018, found that drinking one to three cups of java per day was linked to a reduced risk of death from all causes, including cancer and cardiovascular disease. But you may want to hold on your latte order — the benefit only came from black coffee with minimal added sugar and saturated fat.
Additionally, June 2025 research from the journal Microbial Cell showed that caffeine can play a role in slowing down aging at a cellular level. Caffeine may activate a crucial system called AMPK. “AMPK is an enzyme in your cells that helps manage energy,” explains Lifeforce Clinician Barbara Dougherty, CRNP. “When your body’s running low on energy — like when you’re fasting, working out, or even after black coffee — AMPK kicks in. It basically tells your cells, ‘Let’s clean up, burn fat for fuel, and take a break from unnecessary growth,’ which helps your body stay sharp, efficient, and age more slowly.”
One important caveat: The study linking caffeine to AMPK was performed on yeast. “I would be careful interpreting this data as a full green light on caffeine,” warns Lifeforce Clinician Vanessa Clark, PA-C, RDN. “The pathways studied are present in both humans and yeast, but it’s impossible to tell how much the findings apply to humans without further study.”
Our takeaway:
“Coffee is only as good as what we do or, maybe more importantly, do not put into it,” Clark says. “Many of its beneficial health effects can be negated by adding too much sugar and milk.”
Clark suggests avoiding added sugar in all its forms. This study demonstrates that milk’s saturated fat content may impede coffee’s perks. “It has also been shown that the casein in milk, present even in skim/nonfat milk, can interfere with the beneficial polyphenol compounds,” Clark says. “Plant-based milks do not contain casein, so if you like a little something in your coffee, consider trying a bit of soy, oat, or almond milk.”
Caffeine is not for everyone, so be mindful of the amount and timing of your intake, and how it impacts your sleep, blood sugar levels, and blood pressure. “If you enjoy the taste of coffee and it's not contraindicated for you due to a health condition, feel free to drink it!” Clark says. Not a java fan? “A lot of the beneficial effects have also been shown with tea, so either beverage is a good choice.”
2. “Japanese walking” can step up your metabolic health.
The newest viral fitness trend is an age-old practice: walking. Specifically, there’s a growing movement around interval walking training (IWT), a form of exercise developed by researchers in Japan and nicknamed "Japanese walking.”
The practice involves alternating between fast and moderate walking paces. Kick it off by walking briskly for three minutes (aim for about 70-85% of your maximum heart rate). Then, slow down for three minutes, allowing your heart rate to drop to 40-50% of your maximum. Switch between the two paces for five cycles, totaling 30 minutes.
Research finds that IWT is superior to traditional walking for improving blood pressure, blood glucose, BMI, aerobic capacity, and strength. A 2025 study found that after five months of Japanese walking, 48 older participants increased their aerobic endurance and lower limb strength. And yet another study found that IWT helps protect against reductions in strength and fitness level that frequently occur with aging.
Even more encouraging, people are more likely to stick with this form of exercise. An analysis of the original study found that 783 out of 826 subjects were able to follow the IWT protocol for the study duration, a 95% adherence rate.
Our takeaway:
“I tell my patients that the best form of exercise is the one you want to do, because then you’re more likely to do it regularly, which is where the greatest results come,” says Lifeforce Physician Renae Thomas, MD, MPH. “Everyone knows how to walk, and very little equipment is required. I like Japanese walking as a way to increase intensity for those who may not be ready for other high intensity exercises.”
Dougherty recommends doing IWT three to five times a week for about 30 minutes per session, alternating between three minutes of brisk and slower walking. “You can use a timer app on your phone, walk outdoors or on a treadmill, and adjust the pace so you're slightly out of breath
during the faster intervals but still able to talk,” she says. “It's low impact, easy to fit into your day, and a great way to boost your fitness without needing a gym.”
For optimal results, Clark advises combining IWT with strength training. “There is so much data on the benefits of strength training and muscle building in addition to cardiovascular activity for both overall longevity and maintaining functionality and healthspan as we age,” she says.
3. Slowing brain aging can slow down physical decline.
In a July 2025 study published in Nature Medicine, researchers used brain imaging to estimate how “old” a brain looks based on structural features like gray matter volume, white matter integrity, and cortical thickness, Dougherty explains. They found that people with “younger” brains lived longer than their peers with “older” brain profiles, regardless of chronological age.
“The study points out that our brains control several systems that are key to age-related health, including circadian rhythm, blood pressure, energy homeostasis, and stress response,” Clark says. “There was also a strong link between brain and immune system health, showing that both of these systems work together and influence our response to stress and other environmental factors. This can affect the development of important age-related diseases, such as atherosclerosis, and our response to inflammation or infection.”
Our takeaway:
“Brain health is closely linked to longevity because cognitive function influences overall physical health, decision-making, and the ability to maintain healthy habits as we age,” Clark says.
While genetics play a role in “brain age,” it’s also influenced by lifestyle and environmental factors. “Things like exercise, diet, sleep, stress, and cognitive activity can shift your brain’s health status,” Clark says. “This study also emphasized how neuroinflammation in the brain and chronic inflammation in the body can play a role in prematurely aging both of these important systems. Many studies have shown how essential sleep and exercise are for brain health, and this finding underscores the importance of pairing high-quality sleep and regular exercise with an anti-inflammatory diet pattern rich in antioxidants and omega-3 fatty acids.”
Lifeforce’s Brain Protection Program is designed to help you protect against neuroinflammation and futureproof your brain through advanced biomarker testing along with customized lifestyle strategies and breakthrough treatment protocols.
4. A simple at-home longevity test is on the rise.
Longevity experts are sitting up and taking notice of the sitting-rising test (SRT), which assesses how well you’re able to rise from the floor unassisted. A June 2025 study in the European Journal of Preventive Cardiology found that this exercise — which takes just minutes to complete at home with no equipment — may help predict lifespan. Middle-aged or older adults who scored low on the SRT had about an 11 times higher risk of death compared to those who performed optimally.
Here’s how it works: Start by standing barefoot. Sit on the floor, using the least amount of assistance needed. Then, try to stand up using as little support as possible. You begin with a maximum score of five points for sitting and five for rising. One point is deducted if you use any body part, such as a hand or knee, for help. Loss of balance will also cost you half a point.
“The sitting-rising test assesses functional movement, muscle strength, joint mobility, and balance, all of which decline with age, which increases fall risk,” Dougherty explains. “This is especially true if the aging individual is sedentary.”
Our takeaway:
“While we have to be mindful that this test may not apply to all (for example, a wheelchair user or amputee), it can be a fun and eye-opening exercise that may encourage people to focus more on their strength, balance, flexibility, and physical function — all wonderful areas to improve that support longevity and healthy aging,” Dr. Thomas says.
To boost your score, concentrate on building lower body strength with exercises like squats, lunges, and step-ups. “You can add deadlifts or hip bridges for posterior chain strength, which helps with the power to rise from the floor,” Clark suggests. “You can also work on balance-focused exercises, such as single-leg stands and heel-to-toe walks. More complex activities, like yoga and tai chi, are also great for balance work.”
As for the SRT’s limitations? “The test doesn't determine the underlying cause of a poor score. A low score could be due to joint pain, balance issues, flexibility limitations, poor strength, or other factors,” Clark says. “It also isn't comprehensive. It focuses on lower body and core domains; it doesn't assess upper body strength, cardiovascular endurance, or cognitive health. It’s best viewed as an entry point to more detailed evaluations. It should be paired with other assessments for a fuller picture of health and longevity.”
Clark also recommends a grip strength test, as grip is strongly correlated with overall muscle strength and has been linked to reduced mortality risk and better cardiovascular health. Additionally, Lifeforce's at-home blood test measures 50+ biomarkers for a holistic view of your health.
5. Eating plant-based in midlife can have big payoffs later.
A 30-year Harvard-led study published in Nature Medicine found that switching to a more nutrient-dense, plant-based diet in your 40s and 50s — regardless of what your diet was like when you were younger — can increase your chances of living longer and being in better health at age 75 and beyond.
Study participants who most closely followed Harvard’s Alternative Healthy Eating Index diet pattern (which includes high intake of fruits and vegetables, whole grains, unsaturated fats, nuts, and legumes and limits processed foods, red meat, sodium, and sugary beverages) had an 86% greater likelihood of reaching age 70 in good health and were twice as likely to age well at 75 than those with the lowest scores on this index.
Our takeaway:
“It’s never too late to improve your nutrition, and that is empowering!” says Dr. Thomas. “I also like that the guidelines are relatively simple, as often people get very confused with what to eat. This study encourages people to include more whole, single-ingredient plant foods, which is typically easy to understand and implement.”
You can start by taking simple steps to refresh your meals. “I recommend focusing on adding more vegetables, beans, and nuts to your diet rather than stressing about what you need to restrict,” Dougherty says. “You can commit to concepts like Meatless Mondays and concentrate on shopping the perimeter of the supermarket as you begin to eat more plant forward.”
Dougherty also suggests having convenient, nutrient-dense snacks on hand like raw nuts, veggies and hummus, and apple slices with peanut butter. “Shifting your diet in midlife is one of the most impactful things you can do for your future health,” she says.
All our experts agree: The key to longevity is consistency. Adds Clark, “In health and behavior change, the goal isn't perfection but finding a routine and choices that you can truly integrate into the fabric of your life.”
This article was medically reviewed by:
Renae Thomas, MD, MPH; ABFM Board Certified in Family Medicine, ABPM Board Certified in Public Health, & General Preventive Medicine; ABLM Board Certified in Lifestyle Medicine
Vanessa Clark, PA-C, RDN