LampHill Letter: May 2026

This month runs heavy on exercise: VO2max, cognitive aging, and protein timing each get their own treatment, and the findings pull in different directions. Two articles cover genuine trade-offs rather than straightforward good news, which is the more useful kind. The genetics and epigenetics pieces are worth reading together.

This month's reading

Longevity. Epigenetic clocks predict mortality better than most biomarkers, but prediction and measurement are not the same thing. Do epigenetic clocks measure aging or correlate with it

Cardiovascular. Cardiorespiratory fitness outranks diet, sleep, and supplements as a longevity predictor, and the causal case holds up. Exercise & VO2max, the strongest longevity lever (causal, too much)

Brain. Two decades of randomized controlled trials have made exercise the most evidenced modifiable factor for cognitive aging. Exercise and cognitive aging

Muscle. Protein builds muscle and activates mTOR; mTOR inhibition extends life in mice. The chain leads somewhere uncomfortable. Protein for muscle vs protein for longevity, the mTOR-IGF-1 tension

Nutrition. The same compound appears to behave differently depending on where IBD stands at the time of exposure. Omega-3 and inflammatory bowel disease (IBD), split effect

Supplements. A diabetes drug has drawn longevity researchers' attention for reasons unrelated to blood sugar. Canagliflozin

Biomarkers. Omega-3 fish oil has a documented cardiovascular upside and one genuine adverse effect the evidence cannot explain away. Atrial fibrillation

Genetics. FOXO3 sits at one of the most replicated crossroads in human longevity genetics, downstream of pathways you have already read about. FOXO3A

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