Longevity Protocol

Evidence-Based Nutrition & Supplementation for Healthspan

Philosophy

This protocol combines ancestral nutrition wisdom with modern longevity science. Each intervention is chosen for its evidence base across cognitive performance, metabolic health, inflammation reduction, and cellular aging. The goal isn't maximum lifespan at any cost—it's sustained vitality, mental clarity, and physical resilience across decades.

Foundation first: This protocol assumes you're already eating a diet rich in colorful vegetables, leafy greens, berries, nuts, seeds, legumes, and other whole foods. No supplement stack can compensate for a poor baseline diet. Think of these interventions as optimization on top of—not replacement for—nutrient-dense whole foods that provide thousands of beneficial compounds we're still discovering.

🍹 Sumacqua

Daily, preferably mid-afternoon

Key Benefits

  • Polyphenol delivery from sumac (high in gallic acid, anthocyanins)
  • Anti-inflammatory via ginger's gingerols and shogaols
  • Antioxidant support from juniper and bay leaf compounds
  • Hydration + phytonutrient density without sugar or calories
  • Pleasant alternative to plain water, increasing overall fluid intake
Sumac shows potent antioxidant activity in vitro (Food Chemistry, 2014). Ginger demonstrates anti-inflammatory effects comparable to NSAIDs in some studies. Combined, these botanicals offer a synergistic blend of protective compounds without the metabolic load of sweetened beverages.

☕ Coffee

2-3 cups daily (morning/early afternoon)

Key Benefits

  • Reduced all-cause mortality (meta-analyses show 10-15% reduction)
  • Neuroprotection against Parkinson's and Alzheimer's
  • Enhanced autophagy and cellular cleanup mechanisms
  • Improved metabolic health and insulin sensitivity
  • Cognitive performance and focus via caffeine + chlorogenic acids
Large cohort studies (500,000+ participants) consistently link coffee consumption with longevity. Mechanisms include polyphenol content, caffeine's effects on adenosine receptors, and induction of beneficial stress response pathways.

🍵 Matcha

1-2 servings daily (alternative to coffee or mid-day)

Key Benefits

  • EGCG (epigallocatechin gallate) for cellular protection
  • L-theanine for calm focus without jitters
  • Chlorophyll and whole-leaf nutrients
  • Metabolic boost and fat oxidation support
  • Potential cancer-protective effects from catechins
Green tea catechins show strong evidence for cardiovascular protection and metabolic benefits. EGCG activates longevity pathways including AMPK and may support healthy aging through multiple mechanisms.

🧡 Turmeric (Curcumin)

1-2g daily with black pepper (piperine) and fat

Key Benefits

  • Potent anti-inflammatory (inhibits NF-κB pathway)
  • Neuroprotective and may reduce dementia risk
  • Joint health and recovery support
  • Antioxidant and potential anti-cancer properties
  • Mood and depression support (comparable to some SSRIs in trials)
Curcumin's poor bioavailability is dramatically improved with piperine (2000% increase). Multiple RCTs show benefits for inflammation markers, cognitive function, and mood. Lipid formulations further enhance absorption.

🫒 Extra Virgin Olive Oil

3-4 tablespoons daily (raw, on food)

Key Benefits

  • Oleocanthal: natural anti-inflammatory (ibuprofen-like)
  • Hydroxytyrosol: powerful antioxidant and neuroprotectant
  • Cardiovascular disease reduction (PREDIMED study: 30% reduction)
  • Brain health and cognitive preservation
  • Monounsaturated fats for metabolic health
The PREDIMED trial demonstrated clear mortality benefits from high-quality EVOO consumption. Choose high-polyphenol varieties (check for peppery throat sensation). Store in dark glass, use within months of harvest.

🍫 Dark Chocolate

20-30g daily (85%+ cacao)

Key Benefits

  • Flavanols improve endothelial function and blood flow
  • Cognitive benefits via increased cerebral blood flow
  • Mood enhancement (theobromine, phenylethylamine)
  • Prebiotic effects supporting gut microbiome
  • Mineral content: magnesium, iron, copper, manganese
Cocoa flavanols show dose-dependent benefits for vascular health. Studies link regular dark chocolate consumption with reduced cardiovascular events. Choose minimally processed, high-percentage cacao with low sugar.

🍒 Tart Cherries

30-60ml concentrate or 1 cup whole cherries daily

Key Benefits

  • Natural melatonin source for sleep quality
  • Anthocyanins reduce inflammation and oxidative stress
  • Exercise recovery and reduced muscle soreness
  • Uric acid reduction (gout prevention)
  • Potential cognitive and mood benefits
Tart cherry juice improves sleep duration and quality in clinical trials. Anti-inflammatory effects rival NSAIDs in some contexts. Rich in quercetin, anthocyanins, and other protective phytonutrients.

💪 Creatine Monohydrate

5g daily (maintenance dose)

Key Benefits

  • Muscle preservation and strength (critical for longevity)
  • Cognitive performance, especially under stress or sleep deprivation
  • Neuroprotection (may reduce brain injury severity)
  • Energy production via ATP regeneration
  • Potential mood and depression support
One of the most studied supplements in existence. Benefits extend beyond muscle to brain health. Particularly important for aging adults and those on plant-based diets. Safety profile is excellent.

🍄 Lion's Mane Mushroom

500-1000mg extract daily (standardized to hericenones/erinacines)

Key Benefits

  • Nerve growth factor (NGF) production and neurogenesis
  • Cognitive function and memory support
  • Potential neuroprotection against dementia
  • Mood and anxiety reduction (small human trials)
  • Gut health via prebiotic polysaccharides
Animal studies show robust neurogenic effects. Human trials are limited but promising for mild cognitive impairment. Look for dual-extracted supplements (water + alcohol) to capture both polysaccharides and terpenoids.

⚡ Magnesium

300-400mg elemental (glycinate or threonate forms)

Key Benefits

  • Sleep quality via GABA modulation and nervous system calming
  • Over 300 enzymatic reactions (energy, protein synthesis, etc.)
  • Cardiovascular health and blood pressure regulation
  • Bone health (works synergistically with vitamin D)
  • Mood regulation and stress response
Nearly 50% of people consume insufficient magnesium. Deficiency linked to numerous chronic diseases. Glycinate is well-absorbed and gentle on digestion; threonate may cross blood-brain barrier better for cognitive benefits.

🥩 Protein

1.6-2.2g per kg bodyweight daily, distributed across meals

Key Benefits

  • Muscle protein synthesis and sarcopenia prevention
  • Metabolic health and satiety
  • Bone density maintenance
  • Immune function support
  • Recovery and tissue repair
Higher protein intake correlates with better aging outcomes, especially when combined with resistance training. Leucine content and distribution matter—aim for 25-40g per meal to optimize muscle protein synthesis, particularly critical for those 40+.

🐟 EPA & DHA (Omega-3)

2-3g combined EPA+DHA daily (from fish or algae oil)

Key Benefits

  • Cardiovascular disease reduction (triglycerides, blood pressure)
  • Brain structure and cognitive function preservation
  • Anti-inflammatory via specialized pro-resolving mediators
  • Mood and depression support
  • Eye health and vision protection
High-dose EPA+DHA (prescription Vascepa/Lovaza) reduces cardiovascular events in trials. Brain DHA levels decline with age; supplementation may slow cognitive decline. Most people consume insufficient omega-3s, especially those avoiding fatty fish.

🏃 Exercise Daily

Mix of resistance (3-4x/week) + zone 2 cardio (150+ min/week) + mobility

Key Benefits

  • Single strongest predictor of healthspan and lifespan
  • Mitochondrial biogenesis and cellular energy production
  • Muscle mass preservation (VO2 max and grip strength = longevity markers)
  • Neurogenesis, BDNF production, cognitive resilience
  • Insulin sensitivity, metabolic health, inflammation reduction
  • Bone density, balance, fall prevention in later decades
Exercise is the most powerful longevity intervention we have—no drug comes close. Resistance training prevents sarcopenia (age-related muscle loss), the primary driver of frailty. Zone 2 cardio builds mitochondrial capacity. Even 15 minutes daily shows mortality benefits; ideal is 45-60 min most days combining strength, cardio, and mobility work.

Core Principles

  • Consistency over intensity. Daily adherence to moderate interventions beats periodic heroics.
  • Food first, supplements second. Whole foods provide synergistic compounds we don't fully understand yet.
  • Individual response varies. Track subjective wellbeing and objective markers (bloodwork, performance).
  • Quality matters enormously. Third-party testing for supplements, organic when practical for produce, proper storage for oils.
  • Timing and context count. Fat-soluble nutrients with meals, magnesium at night, coffee not past 2pm for most people.
  • Combine with fundamentals. No supplement compensates for poor sleep, chronic stress, sedentary behavior, or loneliness.
  • Stay curious and update. Longevity science evolves rapidly. What we "know" today will be refined tomorrow.