TMRW

The Friday Habit // Your workout doesn't need an hour Most of us treat exercise as an event. You block out the hour, change your clothes, go somewhere. And because it's an event, it's the first thing to fall off a busy week. New evidence suggests the event was never the point. Researchers pooled 11 randomised controlled trials, covering 414 people from students to seventy-somethings, on something called "exercise snacks": bouts of movement lasting five minutes or less, done at least twice a day, a few days a week. Stairs taken with intent, a minute of squats while the kettle boils, a hard two-minute walk between meetings. No gym, no kit, no hour to find. The result was a large improvement in cardiorespiratory fitness, which happens to be one of the most powerful predictors we have of how long, and how well, you live. Older adults improved muscular endurance too. Being honest about what didn't move: blood pressure, lipids and body composition stayed put, so this is no magic fix for every marker on a panel. But the number that matters most is compliance (over 90% across the trials), which is almost unheard of in exercise research. The best training plan is the one you actually follow, and a plan built from one-minute pieces beats an hour you keep postponing. "I didn't have time" assumes fitness needs a block of time. Your heart and lungs respond to effort, not to how neatly it's packaged. This is how we think at TMRW. Not heroic routines abandoned by February, but small, repeatable actions that compound, measured against what your body is actually doing. Judge it by the stairs feeling easier next month, not the scales. Fitness isn't built in the hour you can rarely find. It's built in the minutes you already have. What's your exercise snack? 👇

The supplement industry is built on averages. Your biology isn't. Our new Foundation plan is now live. Here's how it works. It starts with your story. About fifteen minutes, in your own time, on your health history, your symptoms and your goals. That's what shapes the blood test your doctor orders. Then the test. 75+ markers across 11 organ systems, read against optimal ranges rather than population averages. A clinical team review your results and build your medical plan: how you eat, sleep, move and supplement, with prescriptions where they're needed. The supplement part arrives made. One daily pod, compounded in Australia, containing only what your results call for. Delivered every 28 days. Between tests, symptom check-ins keep your pod current. Through the year, retesting shows you what's moving, so you're never left wondering whether it's working. Everything lives in one app: your results, your plan, your pod, and a plain-English explanation for every marker. And when you're ready to see how your cells are ageing, Longevity adds the epigenetic layer on top. Same team, same picture.

Two people. The same daily dose of omega-3. Very different results. The usual debate about fish oil is how much to take. A new trial suggests we are asking the wrong question. Researchers gave 72 healthy adults the same daily dose of omega-3 for twelve weeks. Half took standard fish oil, half took krill oil. Identical dose, different chemical wrapping. Krill oil raised blood levels of EPA and DHA about one and a half times more. Then it got more personal. Women saw a larger rise in EPA than men, and people carrying a particular gene variant absorbed it differently again. Same dose. Same intention. Different biology. The study measured blood levels, not how people felt. But blood level is what the wider benefits depend on. If it never reaches your bloodstream, the number on the label is not doing much for you. Which quietly overturns how most of us buy supplements. We pick a figure on a bottle and assume the job is done. The figure is only the starting point. Three things worth doing: Look past the headline dose. Consistency over weeks beats any single big dose. Remember food still counts. Salmon, sardines and mackerel remain one of the most reliable ways to lift your omega-3. Measure rather than assume. The omega-3 index turns "I take a supplement" into "I know it is working". The supplement is rarely the whole story. The form you take and the body you bring to it decide what happens next.

Everyone wants one thing. The injection, the powder, the supplement that fixes everything. Our Chief Medical Officer, Dr Chris Chappel, breaks down what the actual magic pill is. It's probably not what you're hoping to hear.

The Friday Habit // The simplest change to your day might be your last meal. Most advice about eating focuses on what is on your plate. A new clinical trial points to something we rarely think about: how long before bed you put that plate down. Researchers at Northwestern University followed 39 adults for around seven weeks. One group ate as normal. The other made a single change: they finished their last meal at least three hours before sleep. That was the only real difference. And it showed up overnight, while they slept. The early finishers had healthier night-time blood pressure, a lower heart rate, a calmer nervous system and lower cortisol. The next morning, their bodies handled a glucose drink better. The researchers are honest that this was small and short. But the pattern is biologically sensible. Eating late asks your body to digest when it should be winding down and repairing. What this means for you: Aim to finish eating about three hours before bed. If you sleep at 10.30, try for your last bite by 7.30. It does not need to be perfect to be worth doing. And watch the late snack, not just the late meal. Closing the kitchen after dinner is often what protects that gap. This is exactly the kind of lever we look for at TMRW. Not a dramatic overhaul. A small, repeatable shift in timing that lines your habits up with the rhythms your body already runs on. The when, it turns out, can matter as much as the what.

The Friday Habit // Biological age can flag disease early. It can also be changed. That second part is the one worth holding onto. A study in Nutrients followed 278,927 adults, all free of heart, kidney and metabolic disease at the start. It measured their biological age, then tracked what happened. For each step up in age acceleration, the risk of a first cardio-renal-metabolic disease rose 18%. The risk of going from one condition to several rose 24%. Sobering. But here is the turn. Everyday factors, movement, sleep, what you eat and what you drink, changed the risk at those turning points. Biological age was not a sentence handed down at birth. It was shaped by how people lived. That is what turns a forecast into a lever. A biological age running ahead is not a verdict. It is a number you can influence, and the earlier you see it, the more room you have to change its direction. Two things worth remembering: Trust the ordinary levers. Movement, sleep, food, drink. Not glamorous, but they moved the odds here. Measure, then measure again. One reading is a snapshot. The value is seeing whether your changes are moving the number. Your biology is not your destiny. It is not a mystery either. The point of knowing your biological age is not to worry about it. It is to act while you have the most to gain.

The Friday Habit // The five nutrients your brain is quietly asking for When a low mood hits, we reach for therapy, a walk, an early night. Almost nobody reaches for zinc. A major 2026 review in the journal Nutrients pulled together the trials on how specific nutrients shape anxiety and depression. The takeaway is quietly radical: what you eat is not just fuel for your body. It is raw material for your mental health. Omega-3s, magnesium, zinc, the B vitamins and folate, vitamin D. Each one feeds the machinery your brain uses to make serotonin, dopamine and the neurotransmitters that keep you steady. Run low, and that machinery stalls. The researchers' verdict: go food first. A Mediterranean-style pattern covers most of it without a single capsule. Supplements make sense when a test shows you actually need them. So this weekend, two things. Audit the gaps. Oily fish twice? Leafy greens most days? Nuts and seeds in the mix? And test before you guess. Vitamin D, zinc, magnesium and B12 are easy to measure and often low. Food is part of the toolkit, not a replacement for professional support. But your neurochemistry runs on real ingredients. Worth making sure it has them. At TMRW, we do not chase quick fixes. We read your biology, act on what we find, and prove it works.

Your results are normal. For a lot of men, that sentence hides the most important information of all. A standard blood panel measures where you are today, against a population average. It isn't built to read the years your body spends quietly heading somewhere. And the conditions that do men the most harm rarely announce themselves. They take years to build, and for most of that time, the results still read "normal". Reactive medicine asks: are you sick yet? Preventive medicine asks a better question: which way are your cells moving, and how fast? That shift, from reactive to preventive, is the entire point of what we do. This Men's Health Week, that's the question worth sitting with: not "am I fine today?" but "which way am I heading?"

The Friday Habit // The gym supplement your brain wants Say "creatine" and most people picture a protein shaker in a gym bag. A new 2026 trial suggests that picture is far too small. Researchers in Valencia took 103 older adults, average age 68, and put them through 16 weeks of resistance training, with either 3 grams of creatine a day or a placebo. The training helped everyone. But the creatine group got something extra. Better antioxidant activity. Lower inflammation. More strength and physical function than training delivered on its own. And here is why brain researchers took notice: the inflammation and oxidative stress creatine brought down are the same processes that quietly age the brain. Then the real surprise. People who took creatine with no structured exercise at all still saw less inflammation and oxidative stress than the placebo group. The supplement was doing something on its own. We tend to treat supplements and training as separate tools. This suggests they amplify each other, with benefits you will never see in the mirror but that matter for how you age. The takeaway for your weekend: The dose was small. Just 3 grams a day of creatine monohydrate, the most studied form. Pair it with resistance work if you can. Bodyweight, bands, even water-based training all count. And if you had filed creatine under "young athletes only," the evidence says think again. As always, check with your GP if you have kidney concerns or take medication. #Longevity #PrecisionHealth #Creatine #BrighterTMRW

2,000 consultations. Over half a million biomarkers analysed. Here's what the data keeps showing us. When you sit across from that many people and really listen, patterns appear that the health system rarely talks about. People are being told their bloods are 'normal' while they feel anything but. High performers are quietly managing symptoms with no plan and no follow-up. A system that is built brilliantly for acute illness, and barely at all for the years before it. TMRW exists for those years. We're Australia's first precision health membership: cellular diagnostics, continuous biomarker tracking and clinical teams, combined to give members a full picture of their biology. Not so you live longer on paper. So you live better, with knowledge that what you're doing is working. A map of your biology. A plan. Precision treatments. And evidence. #PrecisionHealth #Longevity #BetterTMRW