Curated Stacks
Protocols
Pre-built supplement stacks organized by goal. Each protocol explains the rationale, lists exact products and dosages, and includes honest caveats about evidence limitations.
Beginner Longevity Stack
EssentialsThe foundational stack for anyone starting their longevity journey. These are the highest-evidence, lowest-risk supplements that address the most common deficiencies and aging pathways.
Rationale
Covers the basics: fill common nutrient gaps (D, Mg, omega-3), support mitochondrial energy (creatine, CoQ10), and reduce systemic inflammation. All have Strong or Moderate evidence ratings.
Products & Dosages
Estimated cost: $40–70/month
Caveats
This stack is intentionally conservative. Test your vitamin D blood levels before supplementing above 2,000 IU. If you eat fatty fish 3x/week, you may not need supplemental omega-3.
Mitochondrial Optimization
AdvancedTargeted at improving mitochondrial function — the cellular powerhouses whose decline is central to aging. Combines ATP production support, mitophagy (clearing damaged mitochondria), and biogenesis (growing new ones).
Rationale
Three-pronged approach: (1) support existing mitochondrial function (CoQ10, creatine), (2) clear damaged mitochondria (Urolithin A), (3) stimulate new mitochondrial growth (PQQ). Red light therapy adds a non-supplement modality targeting cytochrome c oxidase.
Products & Dosages
Estimated cost: $120–200/month (plus one-time device cost ~$300–1000)
Caveats
This is a more speculative stack. CoQ10 and creatine have strong evidence; urolithin A has moderate evidence from industry-funded trials; PQQ's human data is limited. The combined effect of this stack has never been studied — we're extrapolating from individual product data.
The Sinclair-Inspired Stack
AdvancedBased on what David Sinclair has publicly stated he takes (from his book 'Lifespan' and various interviews). We present this for informational purposes with appropriate skepticism about conflicts of interest.
Rationale
Sinclair's protocol centers on the NAD+/sirtuin axis (NMN + resveratrol) combined with metabolic optimization (metformin, which we don't list as it's prescription-only). We include what's available OTC and meets our evidence threshold.
Products & Dosages
Estimated cost: $100–180/month
Caveats
Important context: Sinclair has financial interests in NMN through Tally Health and Metro Biotech. His resveratrol advocacy (from Sirtris Pharma, sold to GSK for $720M, then shuttered) is widely considered a cautionary tale. We've omitted resveratrol from this stack because human evidence for it is weak. Sinclair also takes metformin (prescription) and reports doing intermittent fasting — both of which may contribute more to his results than the supplements.
Cellular Defense & Autophagy
AdvancedFocused on activating the body's cellular cleanup mechanisms: autophagy (recycling damaged proteins and organelles) and senolytic clearance (removing zombie cells).
Rationale
Autophagy declines with age, allowing cellular debris to accumulate. This stack combines autophagy inducers (spermidine), senolytic agents (fisetin), and Nrf2 activators (sulforaphane) to support cellular quality control.
Products & Dosages
Estimated cost: $80–130/month
Caveats
This is the most speculative stack. Spermidine's human longevity evidence is observational. Fisetin's senolytic protocol is based on mouse studies — the human dose is extrapolated. Sulforaphane's anti-aging evidence is mostly mechanistic. None of these have been studied in combination. Consider this experimental.
Important Notes on Protocols
- These stacks have NOT been studied as combinations — we're combining individually-studied products.
- Start with one product at a time so you can identify what works (or causes side effects) for you.
- The most impactful longevity interventions are free: exercise, sleep, stress management, and diet quality.
- Consult a healthcare provider, especially if you take medications.
- Test before and after — consider a biological age test to track whether your protocol is working.