A personal longevity protocol — more energy this month, a longer healthspan for the decades after

Who this is for

This page is for the adult doing well by every outside measure who knows the tank is emptier than it used to be: sharp until 2 p.m. and flat after it, a hard week that now takes a weekend to recover from, enough read about healthspan to want a plan instead of a supplement cupboard. You do not have a problem a doctor would name. You have a trend you would like to bend.

A longevity protocol fits best when most of these are true:

• Your energy is uneven through the day or week, and sleep alone has not fixed it — if it might, read the sleep protocol first.
• You want the markers that predict healthspan — VO2 max, grip strength, muscle mass, HbA1c, ApoB, hs-CRP — measured and moved, not guessed at.
• You already train, or will do two strength and two zone-2 sessions a week for the length of the cycle.
• You want one coherent plan rather than eleven supplements and three podcasts.

It is not a page for anyone with active or recent cancer, pregnant, breastfeeding or under 18 — hard stops in the safety gate. And it is not a shortcut past the basics: the compounds in a longevity protocol amplify training, sleep and nutrition, and do very little without them.

What a protocol for this goal usually contains

A longevity protocol is the broadest plan we write, and the one where the compound layer is most clearly in service of the others. No doses — those are written for you after your labs.

Compounds that are usually in the conversation

• NAD+ — the usual lead for energy: studied for cellular energy metabolism, reported as steadier afternoons and a clearer head rather than a stimulant kick. Eight weeks, then a break.
• MOTS-c — a mitochondrial peptide studied for metabolic flexibility and exercise tolerance; dosed, then trained, so the zone-2 work pays out faster.
• Epithalon — a short course studied for circadian timing and sleep; written in at the start for the researcher whose rhythm has drifted.
• CJC-1295 + Ipamorelin — the nightly growth signal, where sleep depth, recovery and lean mass are the limiting factors.

Training

• Two full-body strength sessions a week — muscle mass and grip strength are the strongest healthspan predictors we can actually move.
• Two 45–60-minute zone-2 sessions, and one short, hard interval session every week or two for VO2 max.
• A daily floor of 8,000 steps; balance and mobility work twice a week once past fifty.

Nutrition

• Protein at 1.6–2 g per kilo of body weight — muscle is the organ of longevity and it is built from this.
• Fibre at 30 g or more a day from food: the lever with the best evidence for the gut, the lipids and the glucose at once.
• Alcohol honestly counted; omega-3, vitamin D and magnesium as the only default supplements.

Sleep and recovery

• Seven to eight hours with a fixed wake time; the sleep protocol basics are chapter one of every longevity plan.
• Morning light and a consistent evening wind-down.
• Recovery tracked — HRV, resting heart rate — and the training week adjusted to it, not to the calendar.

Clinic and lab levers

• Baseline labs: ApoB and lipids, HbA1c, fasting glucose and insulin, hs-CRP, liver enzymes, thyroid (TSH, free T4), vitamin D, ferritin, B12, homocysteine, a full blood count and cystatin C. IGF-1 where a GH-axis compound is planned.
• A functional baseline — VO2 max (lab or field estimate), grip strength, resting heart rate, waist, a sit-to-stand or balance test — repeated at the end of the cycle.
• A physician copy for your own doctor, with the markers to repeat every six to twelve months afterwards.

What you'll feel — and when

Typical ranges from research settings and the researchers we write for — not promises. The compound effects are tied to active use; the markers you keep are built by the training and the food, which is why the end-of-cycle call spends more time on the next twelve months than the next pen.

How we build it for you

Here the lab panel does the most talking, so the intake asks for everything you already have — even an old panel is useful history.

1. Intake. Fifteen minutes of honest answers in the Research Protocol Builder. Labs are optional here — upload later and we revise.
2. Safety gate and baseline labs. The exclusion list first (pregnancy, active cancer, under 18, the compound-specific red flags), then the baseline panel your plan needs — kidney function as cystatin C, never creatinine alone.
3. Human review. A writer drafts from your intake and labs; a reviewer checks every dose, lab threshold and interaction. Typically within 24 hours.
4. Three documents. A short results version for your phone, the full clinical document with the week-by-week schedule and lab plan, and a physician copy for your own doctor.
5. A free coach call on WhatsApp to walk it through and read your labs against the plan.
6. Check-ins at week 2, mid-cycle and the end. Mid-cycle labs decide whether the dose holds, steps or stops.

We write the budget option first — the fewest pens that can honestly move the goal — and you upgrade at a check-in once the labs have earned it.

What it costs

The personal research protocol is €399, follow-up included: intake, human review, the three documents, the coach call, the check-ins and any revision when new labs arrive. No subscription.

Pens are not included: we do not sell, supply, source or ship any compound. The protocol lists the pens it assumes (300 clicks each). A longevity cycle usually runs on one or two pens over eight to twelve weeks; the lab panel is the biggest cost after the protocol itself, and the one we never trim.

Got an invite code or gift code from a coach? Enter it at the start of the intake and the protocol is on us — we are by invitation only, and the codes are how the invitation travels.