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Dominik Mikulaschek (born in Linz in 1983) writes books where the hype ends – and the data begins. For years, he has been interested in the question of how we can stay healthy, productive and mentally sharp for longer: not through miracle cures, but through a solid understanding of biology, lifestyle and the mechanisms of cellular ageing. In his writing, he consistently separates marketing promises from reliable evidence, translates complex research into understandable language and turns it into strategies that can be implemented in everyday life. He loves clear metrics, sober classification and the big 80/20 levers that determine health span – from nutrition and exercise to sleep, stress and metabolism. When he's not poring over studies or structuring chapters, you'll probably find him brooding over new findings on longevity with a cup of black coffee – always on the lookout for that one detail that turns theory into practice.
Dominik Mikulaschek
Staying young
What science really knows about longevity, cellular ageing and a long, healthy life
tredition GmbH
© 2026 Dominik Mikulaschek
Printing and distribution on behalf of the author:
tredition GmbH, Heinz–Beusen–Stieg 5, 22926 Ahrensburg, Germany
This work, including its parts, is protected by copyright. The author is responsible for the content. Any use without his consent is prohibited. Publication and distribution are carried out on behalf of the author, who can be reached at: Dominik Mikulaschek, Holzwurmweg 5, 4040 Linz, Austria.
Contact address in accordance with the EU Product Safety Regulation:
[email protected]Foreword
The desire to delay or even halt the ageing process is as old as human history itself, but never before in the history of our species has the scientific basis for this endeavour been as substantial as it is today. We are at a historic turning point where ageing is no longer seen as an unalterable metaphysical fate, but as a complex biological process consisting of a multitude of identifiable and potentially modifiable mechanisms. Advances in molecular biology, genetics and epigenetics over the past two decades have yielded insights that would have been dismissed as pure science fiction just a generation ago. Today, we understand at the cellular level why tissues lose their ability to regenerate, why proteins fold incorrectly, and why our cellular powerhouses, the mitochondria, lose efficiency over time. This deeper understanding has moved the field of longevity research from the niche of esoteric anti-ageing promises to the centre of serious academic medicine. When we talk about "staying young" today, we don't mean the forced preservation of a youthful appearance through cosmetic procedures, but rather the biochemical and physiological maintenance of functions typically associated with a younger biological age. It is about extending our health span – the years we spend free of chronic disease, cognitive decline and physical frailty. The fact that this seems possible is mainly due to research showing how malleable the ageing process actually is. Studies on model organisms and observations in human cohorts suggest that although our genetic makeup sets the framework, the way we fill this framework is controlled to a much greater extent by epigenetic factors and our lifestyle . We now know that certain metabolic pathways such as mTOR, AMPK or sirtuins act as molecular switches that can be programmed either for growth and short-term reproduction or for repair and long-term survival. This knowledge forms the foundation for an evidence-based strategy for healthy ageing. But precisely because the topic of longevity is currently experiencing unprecedented hype, a sober assessment is more urgent than ever. This book therefore does not promise you immortality or a magic pill that will undo decades of unhealthy living in a matter of weeks. It does not promise a cure for death, but rather a scientifically sound guide to minimising risk. What this book can do is separate the wheat from the chaff in a market currently flooded with marketing myths, exaggerated biohacking promises and premature conclusions from animal studies. We will strictly adhere to the hierarchy of evidence: from mechanistic theories to animal data to robust clinical studies in humans. Where the data is thin, I will explicitly state this. Where hype has overtaken reality, we will set the record straight. Longevity is not a sprint or a short-term project, but a systemic approach based on consistency and physiological understanding. This book promises you an honest assessment of modern ageing research. It will highlight which interventions – from nutrition and exercise to pharmacological approaches – currently provide the best evidence for extending healthspan. At the same time, we will shed light on the risks, because any intervention in complex biological systems has the potential for side effects. A central promise of this work is to impart autonomy: by the end, you should be able to filter the flood of health information yourself and develop a strategy that suits your individual biology and life situation. To get the most out of this book, I recommend an active and critical approach. Don't view the information presented here as rigid dogma, but as a toolbox based on biological principles. The book is structured to guide you from the theoretical foundations of cell biology through the practical pillars of lifestyle to the limits of modern pharmacology. When reading a chapter, always ask yourself two questions: What biological mechanism is being addressed here, and how scientifically sound is the recommendation derived from it? Make particular use of the practical sections and the summaries at the end of each chapter to integrate specific changes into your everyday life. Longevity starts with the basics – sleep, exercise and nutrition are the foundation on which everything else is built. Supplements or medication can never replace this foundation, but can at best complement it. Be patient with your body. Cellular repair processes take time, and the best results in longevity research often only become apparent over periods of years or decades. It's not about doing everything perfectly, but about identifying the 20 per cent of measures that achieve 80 per cent of the effect on your health. This book is a plea for a new form of personal responsibility based on knowledge rather than belief. Together, we will examine the biological drivers of ageing – from inflammatory processes to oxidative stress to cellular senescence – while always maintaining a connection to practical implementation. Remain sceptical of quick fixes and stay curious about the real possibilities of science. The path to a long, healthy life is no longer a secret hidden in the world's laboratories; it is a map that we have already largely drawn. It is up to you to take the first steps on this path, informed, prudent and with a clear view of what is essential. We begin our journey by classifying what longevity really means today and why the distinction between lifespan and healthspan is the most important indicator of your future.
Introduction
