Longevity
Aging well, explained without the hype
A short, plain-language guide to how we age and the everyday habits that matter most. Everything on one page.
The guide
Six topics, one page
Pick a topic. Each one covers what happens as we age and what you can do about it.
NAD+: the molecule behind cellular energy
NAD+ (nicotinamide adenine dinucleotide) is a coenzyme found in every cell. It helps turn the food you eat into energy, and enzymes that repair DNA and maintain cells need it to do their work.
Research in animals and humans shows NAD+ levels fall with age in several tissues. Scientists are still working out how much that decline matters for how we age.
Your body makes NAD+ from building blocks called precursors: vitamin B3 forms like niacin and nicotinamide, the amino acid tryptophan, and compounds such as NR and NMN. Human research on NMN is still young. Small trials show it can raise NAD+ levels in the blood.*
What you can do
- Eat foods with vitamin B3: fish, poultry, whole grains, legumes
- Stay active. Exercise is one of the best-studied ways to support cellular energy
- Treat supplements as an add-on to habits, not a replacement
Source: Covarrubias et al., Nature Reviews Molecular Cell Biology, 2021.
Sleep: when your body does its repair work
Sleep is when the body clears waste from the brain, repairs tissue and resets hormones. Consistently short sleep is linked to higher risk of heart disease, type 2 diabetes and weight gain.
Sleep changes as we get older. Deep sleep gets shorter, we wake more often at night and many people start going to bed and waking up earlier. The need for sleep itself does not drop much.
What you can do
- Go to bed and wake up at the same time, weekends too
- Get daylight in the first hour after waking
- Keep your bedroom cool, dark and quiet
- Stop caffeine after lunch and limit alcohol in the evening
Source: CDC, How Much Sleep Do I Need?
Movement: cardio for your heart, strength for your muscles
Regular activity is one of the most powerful things you can do for healthy aging. It supports your heart, blood sugar, mood, sleep and brain.
From midlife on we slowly lose muscle mass and strength, a process called sarcopenia. Strength training is the most effective way to slow it down, at any age.
Zone 2 is steady, easy cardio where you can still hold a conversation: brisk walking, cycling, swimming. It builds your aerobic base without wearing you out.
What you can do
- Aim for at least 150 minutes of moderate activity a week
- Do strength training on 2 or more days a week
- Break up long periods of sitting
- After 65, add balance exercises
Source: U.S. Physical Activity Guidelines for Americans, 2nd edition.
Nutrition: whole foods and enough protein
Diets linked to healthy aging look alike: mostly whole foods, lots of vegetables, fruit, legumes, whole grains, nuts and olive oil, and fewer ultra-processed foods.
Protein matters more as you age because it helps you keep muscle. The standard recommendation is 0.8 g per kg of body weight a day. Expert groups suggest 1.0 to 1.2 g/kg for adults over 65.
What you can do
- Fill half your plate with vegetables and fruit
- Spread protein over your meals instead of one big dose
- Choose water over sugary drinks
- Keep alcohol low
Sources: Institute of Medicine (RDA); PROT-AGE Study Group, JAMDA, 2013. Check with your doctor, especially with kidney problems.
Skin: what changes and what helps
With age, skin makes less collagen and holds less moisture. Hyaluronic acid, the molecule that helps skin hold water, also decreases over time.
The biggest outside driver of skin aging is the sun. UV exposure causes most visible changes like wrinkles and spots. Smoking and poor sleep speed things up too.
Some small studies have looked at taking hyaluronic acid and astaxanthin by mouth for skin hydration. Results are promising but the research is still limited.*
What you can do
- Use broad-spectrum SPF 30 or higher every day
- Don't smoke
- Drink enough water and sleep well
- Be patient: skin changes take months
Source: American Academy of Dermatology.
Stress and recovery
Short bursts of stress are normal and even useful. Stress that never switches off keeps the body in alarm mode, with raised cortisol, poorer sleep and higher blood pressure.
Recovery is a skill you can train. Slow breathing, time outdoors, exercise and time with people you like all help your body shift back into rest mode.
What you can do
- Try 5 minutes of slow breathing: in for 4, out for 6
- Spend time outside every day
- Move your body, even a short walk counts
- Make time for people who give you energy
Source: National Institutes of Health (NIH).
Glossary
Words you'll see a lot
- NAD+coenzyme
- A molecule in every cell that helps turn food into energy and supports cell repair.
- NMNprecursor
- Nicotinamide mononucleotide. A building block the body converts into NAD+.
- Healthspan
- The years you live in good health, as opposed to lifespan, the total years you live.
- Oxidative stress
- An imbalance between free radicals and the antioxidants that neutralize them.
- Sarcopenia
- The gradual loss of muscle mass and strength that comes with age.
- Zone 2
- Steady, easy cardio where you can still hold a conversation.
Where Cove fits in
Habits do the heavy lifting. Cove is a simple daily add-on for the cellular side: NMN, astaxanthin and hyaluronic acid in one jar.*
