Every protocol analyzed for evidence quality, dosing, timing, and expected outcomes. No hype — just what the research says.
The evidence-backed baseline that every longevity protocol builds on. These compounds have the strongest research support for healthspan extension.
High-dose fish oil reduces systemic inflammation, supports cardiovascular health, and is associated with longer telomere length. The VITAL trial and REDUCE-IT showed dose-dependent benefits.
D3 regulates over 1,000 genes linked to immune function, bone density, and cancer prevention. K2 (MK-7) prevents arterial calcification and directs calcium to bone. Always pair them.
Over 50% of adults are magnesium deficient. Glycinate form has superior bioavailability and crosses the blood-brain barrier. Supports 300+ enzymatic reactions, sleep quality, and HRV.
Not just for athletes. Creatine supports mitochondrial function, brain health, and lean mass preservation with aging. One of the most studied compounds in sports science with an excellent safety profile.
NAD+ declines roughly 50% between ages 40 and 60. Restoring NAD+ levels is one of the most promising interventions for cellular energy, DNA repair, and sirtuin activation.
Direct NAD+ precursor that bypasses the rate-limiting NAMPT enzyme. David Sinclair's research at Harvard showed improved vascular function, energy metabolism, and insulin sensitivity in animal models. Human trials ongoing with promising early results.
Essential methyl donor that prevents homocysteine buildup from NAD+ metabolism. NMN/NR supplementation can deplete methyl groups — TMG replenishes them and supports liver function.
Critical for mitochondrial electron transport chain. Natural production drops with age and statin use. Ubiquinol form is pre-reduced and 3–6x more bioavailable than ubiquinone.
Triggers mitophagy — the recycling of damaged mitochondria. Produced from ellagic acid by gut bacteria, but only ~40% of people have the right microbiome. Supplementation bypasses this limitation. Timeline's Mitopure is the most studied form.
Senescent "zombie" cells accumulate with age, secreting inflammatory signals (SASP) that accelerate aging in neighboring cells. Senolytics selectively destroy them.
A flavonoid found in strawberries that the Mayo Clinic identified as the most potent natural senolytic. Acute high-dose protocol (not daily low-dose) is the evidence-backed approach. Take on consecutive days, then stop until next month.
Works synergistically with fisetin for senolytic effect. Also inhibits CD38 — the enzyme that consumes NAD+. Stack with fisetin on your senolytic days for maximum zombie cell clearance.
These compounds show strong preclinical evidence and emerging human data. Cycling prevents receptor desensitization and mimics hormetic stress patterns.
Induces autophagy — your cells' recycling program. Found in aged cheese and wheat germ. The Bruneck study showed a 5-year mortality reduction in the highest dietary intake quartile. Cycle 3 months on, 1 month off.
Standard curcumin has <1% bioavailability. Phytosome or liposomal forms increase absorption 30x. Potent NF-kB inhibitor — the master inflammation switch. Cycle to prevent tolerance buildup.
A Krebs cycle intermediate that declines with age. Buck Institute research showed CaAKG extended healthspan and compressed morbidity in mice. Human trial data suggests improvements in biological age markers.
6,000x more potent than vitamin C as an antioxidant. Crosses the blood-brain and blood-retinal barriers — two areas most antioxidants can't reach. Protects mitochondrial membranes from oxidative damage.
Your complete timing guide. Estimated monthly cost for the full stack: $180–$330.
| Compound | Dose | Timing | Notes |
|---|---|---|---|
| Omega-3 (EPA/DHA) | 2–3g | Morning, with food | Triglyceride form preferred |
| Vitamin D3 | 5,000 IU | Morning, with fat | Test 25(OH)D levels quarterly |
| Vitamin K2 (MK-7) | 200mcg | Morning | Always pair with D3 |
| NMN | 500–1,000mg | Morning, sublingual | Refrigerate for stability |
| TMG | 500–1,000mg | Morning | Pair with NMN always |
| Creatine | 5g | Any time | Monohydrate only |
| CoQ10 (Ubiquinol) | 100–200mg | Evening, with fat | Essential if on statins |
| Magnesium Glycinate | 300–400mg | Before bed | Supports sleep + HRV |
| Fisetin | 1,000–1,500mg | 2 days / month | Senolytic — acute dosing only |
| Quercetin | 1,000mg | 2 days / month | Stack with fisetin days |