Sarvita Blog

April 22, 2026 | heart rate recovery HRR

Heart rate recovery: the post-workout number that quietly predicts how long you'll live

Heart rate recovery — how fast your pulse drops in the first minute after exercise — is one of the strongest independent predictors of all-cause mortality. Here's what the research says and how to train it.

Read more →

April 20, 2026 | daily steps walking

How many steps a day for longevity: what the research actually shows

The 10,000-step target was a 1960s marketing slogan, not a research finding. Here's what the longevity studies actually say about step counts, pace, and age.

Read more →

April 19, 2026 | longevity diet nutrition

Longevity diet: what to eat to actually live longer

The research on food and ageing, without the wellness theatre. What the Mediterranean, Blue Zones, and fasting studies actually show — and how to eat without joining a cult.

Read more →

April 15, 2026 | resting heart rate RHR

Resting heart rate and longevity: what your number actually means

Resting heart rate is one of the most predictive — and most underrated — longevity biomarkers. Here's what the research says and how to lower yours.

Read more →

April 13, 2026 | sleep longevity

Sleep and longevity: how many hours you actually need (and what happens underneath)

Sleep is one of the strongest levers for ageing well. Here's the mortality curve, what's happening underneath, and how much sleep adults actually need.

Read more →

April 11, 2026 | muscle mass sarcopenia

Muscle mass and longevity: the organ you're not tracking

Skeletal muscle is one of the strongest predictors of how well you age — stronger than BMI, stronger than blood pressure. Here's the research, the numbers, and how to actually build it.

Read more →

April 9, 2026 | Zone 2 cardio

Zone 2 cardio: the slightly boring training that actually works

Zone 2 is the lowest-glamour, highest-impact training for longevity. Here's what it actually is, why mitochondria care, and how to find your zone without a lab.

Read more →

April 8, 2026 | HRV heart rate variability

Heart Rate Variability: What HRV Reveals About How You Age

Heart rate variability (HRV) is one of the strongest biomarkers of autonomic health and aging. Here's what the research says about HRV, why it declines with age, and how to improve yours.

Read more →

February 20, 2026 | biological age longevity

What Is Biological Age and Why It Matters More Than Your Birthday

Your chronological age counts years since birth. Your biological age measures how well your body is actually aging. Here's what the science says and how to track it.

Read more →

February 15, 2026 | training longevity

The Four Pillars of Longevity Training: A Science-Backed Framework

Zone 2 cardio, strength training, VO2 Max intervals, and stability work form the foundation of longevity fitness. Here's how each pillar contributes to a longer, healthier life.

Read more →

February 10, 2026 | VO2 Max research

VO2 Max: Why Cardiorespiratory Fitness Is the Strongest Predictor of Longevity

A 2018 JAMA study of 122,000 patients found that VO2 Max is more strongly associated with survival than almost any other risk factor. Here's what the research says and how to improve yours.

Read more →