Longevity Glossary
Explore our Longevity Glossary to understand key terms in health, biohacking, and anti-ageing. Learn the concepts, science, and daily habits that support longer, healthier lives.
A
Adaptive Thermogenesis
How your body adjusts calorie burn in response to diet, temperature, and activity. Important for weight loss and metabolic health.
Aerobic Exercise
Continuous activity like jogging, swimming, or cycling that improves heart and lung efficiency.
Age-Related Muscle Loss (Sarcopenia) — The gradual loss of muscle mass and strength as we age; countered by resistance training and protein.
Amino Acids — Building blocks of protein needed for muscle repair, hormones, and brain function.
Antioxidants — Compounds that protect cells from damage caused by free radicals, supporting longevity and immune health.
Anthocyanins — Plant pigments in berries, red cabbage, and purple vegetables with antioxidant and anti-inflammatory properties.
Autophagy — The body’s natural “cell recycling” process that removes damaged cells and proteins to maintain health and slow aging.
ATP (Adenosine Triphosphate) — The energy currency of cells, essential for muscle contraction, brain function, and metabolism.
Adaptogens — Herbs like ashwagandha and rhodiola that help the body resist stress and restore balance.
Aging (Biological) — The progressive decline of cellular repair, tissue function, and organ efficiency over time.
Active Recovery — Light movement post-workout to boost circulation, reduce soreness, and improve performance.
A
Adaptive Thermogenesis
How your body adjusts calorie burn in response to diet, temperature, and activity. Important for weight loss and metabolic health.
Aerobic Exercise
Continuous activity like jogging, swimming, or cycling that improves heart and lung efficiency.
Age-Related Muscle Loss (Sarcopenia) — The gradual loss of muscle mass and strength as we age; countered by resistance training and protein.
Amino Acids — Building blocks of protein needed for muscle repair, hormones, and brain function.
Antioxidants — Compounds that protect cells from damage caused by free radicals, supporting longevity and immune health.Anthocyanins — Plant pigments in berries, red cabbage, and purple vegetables with antioxidant and anti-inflammatory properties.
Autophagy — The body’s natural “cell recycling” process that removes damaged cells and proteins to maintain health and slow aging.
ATP (Adenosine Triphosphate) — The energy currency of cells, essential for muscle contraction, brain function, and metabolism.
Adaptogens — Herbs like ashwagandha and rhodiola that help the body resist stress and restore balance.
Aging (Biological) — The progressive decline of cellular repair, tissue function, and organ efficiency over time.
Active Recovery — Light movement post-workout to boost circulation, reduce soreness, and improve performance.
B
BCAA (Branched-Chain Amino Acids) — Leucine, isoleucine, and valine; help repair muscles and reduce exercise fatigue.
Basal Metabolic Rate (BMR) — Calories burned at rest to maintain vital bodily functions.
Bioavailability — How efficiently your body absorbs and uses nutrients from food or supplements.
Biohacking — Using science, technology, and lifestyle experiments to optimise health, performance, and longevity.
Blue Zones — Regions where people live exceptionally long lives; diets, activity, and social habits are key factors.
Body Composition — The ratio of fat, muscle, and bone in the body — a better health measure than weight alone.
Breathwork — Conscious breathing techniques to reduce stress, improve oxygenation, and support mental focus.
Brown Fat (Brown Adipose Tissue) — Fat that burns energy to produce heat; helps metabolism and fat loss.
Blood Glucose — The level of sugar in your blood; crucial for energy, mood, and metabolic health.
C
Caloric Restriction — Eating fewer calories while maintaining nutrition; shown to improve lifespan in studies.
Cardiorespiratory Fitness — How well your heart, lungs, and muscles use oxygen during exercise.
Circadian Rhythm — The 24-hour body clock regulating sleep, hormones, and metabolism.
Collagen — A structural protein that maintains skin elasticity, joint strength, and tissue repair.
Cold Exposure Therapy — Ice baths or cold showers to improve recovery, circulation, and fat metabolism.
Creatine — A supplement that supports muscle energy, strength, and cognitive performance.
Core Strength — Muscles in your abdomen, back, and hips that stabilise posture and movement.
Cortisol — The body’s primary stress hormone; chronically high levels can accelerate aging and fat storage.
D
DNA Methylation — Chemical changes to DNA that influence gene expression; used as a biological aging marker.
Dopamine — A neurotransmitter that regulates motivation, focus, and reward responses.
Dietary Fiber — Indigestible plant compounds that aid digestion, blood sugar control, and gut health.
Deep Sleep — The restorative sleep phase critical for tissue repair, hormone regulation, and memory.
Detoxification — The body’s natural elimination of toxins via liver, kidneys, skin, and gut.
Dynamic Stretching — Movement-based stretches used to warm up muscles and joints before activity.
E
Electrolytes — Minerals like sodium, potassium, and magnesium that maintain hydration, nerve function, and muscle contraction.
Endorphins — Natural chemicals released during exercise that boost mood and reduce pain.
Epigenetics — How environment, diet, and lifestyle influence gene expression without changing DNA.
EPOC (Excess Post-Exercise Oxygen Consumption) — Extra calories burned after intense exercise during recovery.
Energy Balance — The relationship between calories consumed and calories burned; key for weight management.
Estrogen — A hormone essential for women’s bone health, metabolism, and longevity.
Exogenous Ketones — Supplements that raise ketone levels to mimic fasting or ketogenic states.
F
Fasting — Periods of voluntary food abstinence that promote autophagy, fat metabolism, and cellular repair.
Functional Training — Exercises that mimic real-life movements to improve strength, mobility, and coordination.
Free Radicals — Reactive molecules that can damage cells and accelerate aging; antioxidants help neutralise them.
Fat Adaptation — The body’s ability to burn fat efficiently for energy instead of glucose.
Fermented Foods — Foods like yogurt, kimchi, or kombucha rich in probiotics for gut health.
Flexibility — The range of motion in muscles and joints; critical for mobility and injury prevention.
G
Gene Editing — Techniques (like CRISPR) that allow scientists to modify DNA to prevent or treat disease; has future potential for longevity.
Ghrelin — The “hunger hormone” that stimulates appetite before meals.
Glycation — When sugar molecules bind to proteins or fats, forming harmful compounds that accelerate aging.
Glycemic Index (GI) — Measures how quickly foods raise blood sugar; lower GI foods support metabolic health.
Glutathione — A potent antioxidant made in the body that protects cells from oxidative damage.
Gut Microbiome — The ecosystem of trillions of bacteria in the gut affecting digestion, immunity, and longevity.
H
Healthspan — Years of life spent in good health, free of chronic disease.
Health Tracking — Monitoring metrics like sleep, heart rate, steps, and nutrition to optimise wellbeing and performance.
Hormesis — Beneficial effects of mild stress (like exercise, fasting, or cold exposure) on cellular resilience.
Human Growth Hormone (HGH) — Hormone supporting tissue repair, muscle growth, and metabolic health.
Heart Rate Variability (HRV) — Variation in time between heartbeats; higher HRV indicates better recovery and resilience.
Hydration — Maintaining adequate fluid balance for optimal cellular and metabolic function.
HIIT (High-Intensity Interval Training) — Short bursts of intense exercise alternated with rest to improve fitness and metabolism.
Hormones — Chemical messengers like testosterone, estrogen, and cortisol that regulate growth, metabolism, mood, and reproduction.
I
Inflammation (Chronic) — Persistent low-grade immune activation that accelerates aging and disease.
Insulin — A hormone that regulates blood sugar by moving glucose into cells for energy or storage.
Insulin Sensitivity — How effectively your body uses insulin to regulate blood sugar.
Intermittent Fasting (IF) — Eating patterns alternating between fasting and feeding windows to improve metabolism and longevity.
Iron — Essential mineral for oxygen transport, energy production, and cognitive function.
Immune System — Body’s defence against infections and toxins; influenced by diet, sleep, and stress.
J
Joint Mobility — The range of motion in joints; key for movement, strength, and injury prevention.
Juicing — Extracting nutrients from fruits and vegetables to boost vitamins, minerals, and antioxidants.
J-Curve (Exercise) — Moderate exercise improves health, but excessive exercise may increase stress and illness risk.
Journaling (Health Tracking) — Writing down habits, sleep, or moods to optimise health and performance.
K
Ketones — Molecules produced when burning fat instead of carbs; support brain and metabolic health.
Ketosis — The metabolic state where fat becomes the primary fuel source.
Ketogenic Diet (Keto) — Low-carb, high-fat diet designed to induce ketosis.
Keto Flu — Temporary fatigue, headache, or irritability when adapting to a ketogenic diet.
Kettlebell Training — Strength and functional training using cast-iron weights.
Kinesiology — The study of body movement used in exercise, therapy, and biohacking.
Krill Oil — Marine-sourced Omega-3 fatty acids supporting heart, brain, and joint health.
L
L-Carnitine — Nutrient that helps transport fat to mitochondria for energy production.
Lactic Acid — Produced during high-intensity exercise; signals muscles to adapt and build endurance.
Leaky Gut — Increased intestinal permeability potentially causing inflammation and digestive issues.
Lean Mass — Weight of muscles, organs, and bones — excluding fat; key for metabolism and longevity.
Leptin — Hormone that signals satiety and regulates body weight.
Lifespan vs Healthspan — Lifespan is total years lived; healthspan is years lived in good health.
LISS (Low-Intensity Steady State) — Gentle cardio to build endurance and promote fat metabolism.
Longevity Science — Study of how lifestyle, diet, genetics, and interventions extend healthy life.
M
Macronutrients — Protein, carbohydrates, and fats needed for energy, muscle growth, and cellular function.
Macro Tracking — Monitoring macronutrient intake to meet fitness or dietary goals.
Magnesium — Mineral essential for sleep, muscle recovery, nerve function, and energy.
MCT Oil — Medium-chain triglycerides providing fast, ketone-friendly energy.
Meditation — Mindfulness practice reducing stress and supporting mental and physical health.
Metabolic Flexibility — Ability to efficiently switch between burning carbs and fat for energy.
Microbiome — The gut ecosystem of bacteria influencing immunity, digestion, and longevity.
Minerals — Inorganic nutrients like calcium, magnesium, and zinc needed for bones, muscles, and cellular processes.
Mitochondria — The “powerhouse” of the cell; organelles that produce energy (ATP) to fuel muscles, brain, and metabolism.
Myokines — Beneficial proteins released by muscles during exercise that reduce inflammation.
N
NAD+ — Coenzyme supporting cellular energy, DNA repair, and longevity.
Neuroplasticity — Brain’s ability to adapt and form new connections throughout life.
Nitric Oxide (NO) — A molecule that relaxes blood vessels, improves circulation, and supports exercise performance and heart health.
Nootropics — Natural or synthetic compounds enhancing cognition, memory, and focus.
Nutrient Density — Foods rich in vitamins, minerals, and antioxidants relative to calories.
NREM Sleep — Deep restorative sleep stages critical for repair and hormone balance.
Nutrigenomics — Study of how genes interact with diet to influence health.
O
Omega-3 Fatty Acids — Anti-inflammatory fats that support heart, brain, and joint health.
Oxidative Stress — Damage caused by free radicals that accelerates cellular aging.
Oral Microbiome — Bacteria in the mouth influencing gut and heart health.
Overtraining — Excessive exercise without recovery leading to fatigue, injury, and hormonal imbalance.
Oura Ring — Wearable tracking sleep, HRV, and recovery metrics for biohacking.
P
Paleo Diet — Whole-food diet inspired by hunter-gatherers, avoiding processed foods.
Peptides — Short chains of amino acids that support muscle repair and anti-aging.
Photobiomodulation (Red Light Therapy) — Light exposure that stimulates cellular energy and tissue repair.
Polyphenols — Plant antioxidants (like in berries and green tea) supporting longevity.
Prebiotics — Fibers that feed healthy gut bacteria.
Precision Nutrition — Tailoring diet and supplements to an individual’s genetics, metabolism, and lifestyle for optimal health.
Probiotics — Live bacteria that improve digestion, immunity, and metabolic health.
Protein Synthesis — Process of building new muscle and tissues after exercise.
Pulsed Electromagnetic Field (PEMF) — Therapy using magnetic waves to reduce pain and enhance recovery.
Q
Qigong — Gentle movements combined with breathwork and meditation to enhance vitality.
Quercetin — Plant antioxidant that supports immunity and reduces inflammation.
Quantified Self — Tracking personal health data like sleep, steps, and HRV for optimisation.
Quick HIIT — Short high-intensity interval training sessions under 20 minutes for fat burning and fitness.
Quorum Sensing — Bacterial communication influencing gut health and microbiome balance.
R
Rapamycin — Compound studied for longevity by mimicking calorie restriction effects.
Reactive Oxygen Species (ROS) — Molecules causing oxidative stress; antioxidants help neutralise them.
Red Light Therapy — Low-level light used to enhance recovery, skin health, and mitochondrial energy.
Regenerative Medicine — Treatments that repair or replace damaged tissues and organs using stem cells, growth factors, or engineered materials.
REM Sleep — Dream sleep phase critical for memory consolidation and brain restoration.
Resveratrol — Plant antioxidant in grapes and red wine linked to longevity.
Resting Heart Rate (RHR) — Indicator of cardiovascular fitness; lower RHR often indicates better conditioning.
Resistance Training — Strength workouts using weights or bodyweight to build muscle and bones.
S
Sauna Therapy — Regular heat sessions that improve circulation, support detox, enhance recovery, and may boost longevity.
Senolytics — Compounds or drugs that selectively remove damaged “senescent” cells to reduce inflammation and support healthy aging.
Sleep Hygiene — Daily habits and environment that promote consistent, restorative sleep, including dark rooms, no screens before bed, and a fixed sleep schedule.
Smart Supplements — Targeted nutrients or compounds designed to support specific goals, like cognition, recovery, or longevity.
Stem Cells — Cells capable of becoming different tissue types, essential for repair, regeneration, and anti-aging therapies.
Stress Hormones (Cortisol, Adrenaline) — Chemicals released in response to stress; chronic high levels can impair sleep, metabolism, and immune function.
Superfoods — Nutrient-dense foods like berries, leafy greens, or spirulina that provide antioxidants, vitamins, and minerals.
Synbiotics — Supplements combining probiotics and prebiotics to enhance gut health and digestion.
Strength Training — Resistance-based workouts that build muscle, improve bone density, and boost metabolism.
Stretching (Dynamic & Static) — Exercises that improve flexibility, reduce injury risk, and enhance circulation.
Sugar Regulation — Maintaining balanced blood sugar through diet, exercise, and lifestyle to support energy, metabolism, and longevity.
Sulforaphane — A plant compound found in cruciferous vegetables (like broccoli) that supports detoxification, antioxidant activity, and cellular health.
T
Telomeres — Protective caps at the ends of chromosomes; longer telomeres are linked to slower cellular aging.
Testosterone — Hormone responsible for muscle growth, energy, libido, and overall vitality; declines naturally with age.
Thermogenesis — The process of generating heat and burning calories, activated by exercise, diet, or cold exposure.
Time-Restricted Eating (TRE) — Eating within a set daily window (like 8 hours) to improve metabolism and support cellular repair.
Tryptophan — Amino acid that helps produce serotonin, supporting mood and quality sleep.
Tonic Herbs — Adaptogenic plants like ginseng, reishi, or ashwagandha that support stress resilience and overall vitality.
Training Load — The total stress applied to the body during exercise; balancing load and recovery prevents injury and overtraining.
Trans Fats — Artificial fats found in processed foods that increase inflammation and risk of chronic disease.
Tracking (Biohacking) — Logging metrics such as sleep, nutrition, steps, and heart rate to optimise health and performance.
Total Daily Energy Expenditure (TDEE) — The total calories burned in a day, including basal metabolism, activity, and digestion.
U
Ubiquinol (CoQ10): A powerful antioxidant that supports heart health and cellular energy — especially important as we age.
Ultradian Rhythm: Short biological cycles (like focus or energy peaks) that repeat several times throughout the day.
Ultrastructure: The detailed structure of a cell that shows how it functions — key to longevity research.
Undereating: Consuming fewer calories than needed, which can help longevity when done carefully but harm metabolism if extreme.
Uncoupling Proteins (UCPs): Proteins that regulate how efficiently cells burn energy — often activated by cold exposure or fasting.
UV Light (Ultraviolet): Sunlight wavelengths that help make vitamin D but can also damage skin if overexposed.
Uric Acid: A natural waste product of metabolism — high levels may increase inflammation and aging risk.
V
Vagus Nerve: A key nerve linking brain and body — supports relaxation, digestion, and heart rate control.
Vegan Diet: A plant-based diet free from animal products — can lower inflammation and improve heart health if well-planned.
VO₂ Max: The maximum amount of oxygen your body can use during exercise — a top fitness and longevity marker.
Vitamin D: The “sunshine vitamin” that supports bone strength, immunity, and mood.
Visceral Fat: Deep abdominal fat surrounding organs — linked to higher disease risk; reduced by exercise and diet.
Vitality: A measure of overall energy and zest for life — central to longevity living.
Vitamins (Micronutrients): Essential compounds that help the body run efficiently, from energy to immunity.
W
Wearables: Smart devices like fitness trackers or rings that monitor sleep, heart rate, and readiness.
Weight Training: Strength exercises using resistance to build muscle and bone density.
White Fat vs Brown Fat: White fat stores energy; brown fat burns calories to generate heat — activating brown fat aids metabolism.
Whole Foods: Minimally processed foods rich in natural nutrients — the base of most longevity diets.
Wim Hof Method: A practice combining cold exposure, breathwork, and mindset to improve resilience and immunity.
Workout Recovery: The post-exercise phase where the body repairs, grows stronger, and adapts.
Whey Protein: A fast-absorbing protein that helps muscle recovery and growth.
X
Xenobiotics: Foreign substances like pollutants or drugs that the body must detoxify — reducing exposure supports longevity.
Xenoestrogens: Synthetic compounds (found in plastics or cosmetics) that mimic estrogen and can disrupt hormones.
Xanthones: Plant antioxidants (found in mangosteen) that protect against oxidative stress.
X-Linked Genes: Genes found on the X chromosome — some are tied to longevity and disease resistance.
Xylitol: A natural sweetener lower in calories than sugar, often used in dental-friendly gums.
Y
Yoga: A mind-body practice combining movement, breathing, and mindfulness — proven to reduce stress and improve flexibility.
Yield Training: Weight-training technique where you focus on slow, controlled lowering of weight to maximise muscle growth.
Yogurt (Probiotic): Fermented dairy rich in good bacteria that support gut and immune health.
Yo-Yo Dieting: Repeated cycles of weight loss and regain that can slow metabolism and increase fat storage.
Youth Hormones: Hormones like growth hormone, testosterone, and DHEA that decline with age but can be supported naturally.
Yin Yoga: A slow, meditative yoga style that improves flexibility and reduces stress.
Z
Zinc: A trace mineral vital for immunity, wound healing, and hormone balance.
Zone 2 Training: Low-intensity cardio performed at 60–70 % of max heart rate — builds endurance and supports fat metabolism.
ZMA: A supplement combining zinc, magnesium, and vitamin B6 — used to improve sleep and recovery.
Zero-Calorie Sweeteners: Sugar alternatives that add taste without calories — some may affect gut health.
Zinc Ionophores: Compounds (like quercetin) that help move zinc into cells, supporting immunity and antiviral defence.
Zeitgeber: An environmental cue (like light or meal timing) that resets your body clock for better sleep and rhythm.
Zen Meditation: A mindfulness practice focusing on stillness and awareness — promotes mental clarity and longevity.
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