THE 7 MASTER PROTOCOLS:
CLINICAL ARCHITECTURE

Q: What is a longevity protocol?

A longevity protocol is a physician-designed supplement regimen targeting specific biological pathways of ageing. Unlike random supplementation, protocols combine synergistic compounds with precise dosing and timing to address root causes: mitochondrial dysfunction, inflammation, insulin resistance, and cellular senescence.

Q: Which protocol should I start with?

Start with your primary health goal: Foundational Longevity (overall anti-ageing), Metabolic Health (insulin resistance/weight), Energy/Vitality (fatigue/mitochondria), Brain Fog/Clarity (cognition/focus), or Neurolongevity (brain ageing prevention). Most people benefit from the Longevity Stack as a foundation, then adding targeted protocols.

Q: Can I combine multiple protocols?

Yes. Protocols are designed to stack synergistically. Start with your primary protocol for 30 days, then add a second. Avoid combining more than 2-3 protocols initially. Common combinations: Longevity + Metabolic, Vitality + Clarity, or Neurolongevity + Longevity.

Q: How long before I see results from a longevity protocol?

Timeline varies by protocol: Energy/cognitive changes (2-4 weeks), metabolic improvements (4-8 weeks), longevity biomarkers (8-12 weeks). NAD+ precursors work quickly (days), while mitochondrial biogenesis takes months. Consistency is key - these are marathon interventions, not quick fixes.

Q: Are these protocols safe to take long-term?

Yes. All protocols use evidence-based compounds with established safety profiles for long-term use. We prioritize nutrients and compounds your body naturally produces (NAD+, CoQ10, creatine) that decline with age. As with any supplement regimen, consult your physician, especially if you have medical conditions or take medications.

"Medicine usually waits for a crash. We engineer the system for maximum resilience."

Over 16 years across the ER, hospital medicine, and General Practice, I managed acute failure. In longevity medicine, we build chronic capacity. I have designed seven distinct protocols targeting the primary pillars of human performance: Longevity, Brain Health, Neurolongevity, Energy, Gut Health, Sleep, and Metabolic Optimisation. Yes, there is overlap, that's biology. Choose your primary target, then layer as needed.

LONGEVITY: THE FOUNDATION

Genomic stability, cellular resilience, daily non-negotiables

The chassis. Without a stable genomic and metabolic foundation, high-performance interventions fail. This is your biological insurance policy: the supplements everyone should take, regardless of specific goals.

The Stack:

+Vitamin D3 (5,000 IU) + K2 (MK-7, 100mcg)
Controls 5% of your genome. K2 directs calcium to bones, not arteries.
+GlyNAC Complex (Glycine 2g + NAC 1.2g)
Restores glutathione, the master antioxidant. Research suggests it may help improve markers associated with ageing.
+Methylated B-Complex
Supports methylation pathways critical for DNA repair and neurotransmitter synthesis.
+Omega-3 (EPA/DHA 2-3g daily)
Membrane fluidity, anti-inflammatory, cardiovascular protection.

Deep Dive:

→ Learn more about the science of aging → Read: Why NAD+ Declines with Age → Before starting, consider testing your biomarkers

BRAIN FOG / CLARITY

Acute cognitive enhancement, focus, processing speed

The structural and software upgrade. This stack targets neurotransmitter synthesis, repairs synaptic density, and eliminates metabolic bottlenecks. For when you need to think sharper today, while rebuilding the physical pathways for tomorrow.

The Stack:

+Creatine Monohydrate (5g)
Brain ATP buffer. Proven to improve working memory and reduce mental fatigue.
+CDP-Choline / Citicoline (250-500mg)
Acetylcholine synthesis for memory and learning. Crosses blood-brain barrier.
+Magnesium L-Threonate (2g)
The only form proven to cross the blood-brain barrier. Addresses structural brain fog by supporting physical synaptic density.
+Methylated B-Complex (with 5-MTHF)
Crucial for anyone with MTHFR mutations (~50% of people). Bypasses genetic bottlenecks to synthesize dopamine and serotonin.
+Rhodiola Rosea (300-500mg)
Adaptogen. Raises threshold for stress-induced cognitive decline. Take morning, empty stomach.
+L-Theanine (200mg)
Calm focus. Pairs with caffeine to smooth out jitters while maintaining alertness.

Deep Dive:

→ More on nootropics for focus → Read: The Science of the Starving Neuron

NEUROLONGEVITY

Long-term brain preservation, dementia prevention

The structural rebuild. Not for today's meeting, for your brain at 80. This protocol targets brain-derived neurotrophic factor (BDNF), neuroplasticity, and protection against amyloid/tau accumulation.

The Stack:

+Magnesium L-Threonate (2g)
Only form that crosses blood-brain barrier to increase brain magnesium. Boosts BDNF.
+High-DHA Omega-3 (2g DHA minimum)
Brain is 60% fat. DHA is structural component of neurons. Anti-inflammatory.
+Lions Mane Mushroom (1g)
Stimulates nerve growth factor (NGF). Promotes neurogenesis and myelin repair.
+Curcumin (500mg, 2x daily with black pepper)
Crosses blood-brain barrier. Reduces amyloid plaque formation. Potent anti-inflammatory.

Note: This protocol overlaps with Clarity (both use Creatine, Omega-3). The distinction: Clarity = acute performance. Neurolongevity = structural preservation over decades.

Deep Dive:

→ Read: Can You Take Creatine and NAD+ Together?→ Track your progress with cognitive biomarkers

ENERGY / VITALITY

Mitochondrial ATP synthesis, electron transport chain optimisation

The engine block. This stack targets the root of cellular energy production. Your mitochondria. For when you're done with caffeine band-aids and ready to fix the power plant.

The Stack:

+CoQ10 (Ubiquinol 200mg)
Electron carrier in the mitochondrial membrane. Must be Ubiquinol (active form) if over 40.
+Acetyl-L-Carnitine (1g)
Shuttles fatty acids into mitochondria for beta-oxidation. Acetyl form crosses blood-brain barrier.
+PQQ (20mg)
Triggers mitochondrial biogenesis. Builds NEW power plants. Use BioPQQ® (natural fermentation).
+Alpha-Lipoic Acid (R-ALA 300-600mg)
Universal antioxidant. Recycles vitamins C & E. Improves glucose uptake. Must be R-ALA (active form).

Deep Dive:

→ Deep dive: Mitochondrial Guide → Read: The CoQ10 Trap

GUT HEALTH: THE BARRIER

Intestinal barrier repair, systemic inflammation control

The firewall. Your gut lining is ONE CELL THICK. When it breaks, bacterial toxins flood your bloodstream, triggering anxiety, joint pain, brain fog, and chronic fatigue. This protocol seals the barrier and extinguishes systemic inflammation.

⚠️ Critical: Supplements alone will NOT fix a broken gut if you're still eating inflammatory foods, taking NSAIDs daily, or living in chronic stress. Diet and lifestyle are non-negotiable foundations. These supplements accelerate repair. They don't replace discipline.

The Stack:

+L-Glutamine (5g, 2x daily)
Primary fuel for intestinal cells. Repairs tight junctions. Clinical trials show reduced permeability.
+Zinc Carnosine (75mg daily)
Directly heals gut lining. Used in Japan for gastric ulcers for decades.
+Collagen Peptides (10-20g daily)
Provides glycine and proline, building blocks for tissue repair.
+Curcumin (500mg, 2x daily with black pepper)
NF-κB inhibitor. Blocks the master switch of inflammation.
+Omega-3 (EPA/DHA 2-3g daily)
Competes with inflammatory omega-6. Reduces IL-6 and TNF-alpha cytokine production.
+Spore-Based Probiotics (Bacillus subtilis, B. coagulans)
Survive stomach acid. Recolonize gut. Produce anti-inflammatory compounds.

Timeline: 8-12 weeks for barrier repair. 3-6 months for full symptom resolution of systemic inflammation.

Deep Dive:

→ Read: The Gut-Brain Connection

SLEEP & RECOVERY

Glymphatic activation, deep sleep architecture, waste clearance

The dishwasher. Your brain accumulates metabolic waste (amyloid beta, tau proteins) all day. The glymphatic system ONLY activates during deep Non-REM sleep to flush this sewage. Poor sleep = toxic brain = brain fog. This protocol optimises sleep architecture for maximum waste clearance.

The Stack:

+Magnesium Bisglycinate (400mg elemental)
Activates GABA receptors (brain's brake pedal). Superior absorption vs. oxide/citrate. Take 30-60 min before bed.
+Glycine (3g powder)
Lowers core body temperature by dilating extremity blood vessels, critical signal for deep sleep onset.
+Apigenin (50mg)
Flavonoid from chamomile. Binds to benzodiazepine receptors without addiction risk.
+L-Theanine (200mg)
Crosses blood-brain barrier. Increases alpha waves. Calms without sedation.

Mechanical Hack: Sleep on your side (lateral decubitus position). Research shows glymphatic flow is 2x more efficient on your side vs. back/stomach. Gravity matters.

Deep Dive:

→ Learn: Sleep Optimization Protocol

METABOLIC HEALTH

Insulin sensitivity, glucose disposal, mitochondrial efficiency

The overflow prevention system. Insulin resistance is the root of accelerated ageing, hyperinsulinemia damages everything from your brain to your arteries. This protocol targets AMPK activation, insulin signaling, and cellular glucose uptake. Critical if you have pre-diabetes, metabolic syndrome, or a family history of Type 2 diabetes.

The Stack:

+Berberine (500mg, 2-3x daily with meals)
AMPK activator. Some studies suggest comparable effects to Metformin for glucose control. Take with food.
+Alpha-Lipoic Acid (R-ALA 300-600mg)
Improves insulin-mediated glucose uptake. Recycles antioxidants. Must be R-ALA (active isomer).
+Chromium Picolinate (200-400mcg)
Enhances insulin receptor signaling. Reduces cravings. Picolinate form has best absorption.
+Myo-Inositol (2g daily)
Second messenger for insulin signaling. Proven effective in PCOS and metabolic syndrome.
+Cinnamon Extract (500mg Ceylon cinnamon)
Improves insulin sensitivity. Must be Ceylon (not Cassia, high coumarin content).

Note: This protocol has significant overlap with Energy/Vitality (ALA appears in both). The distinction: Metabolic Health targets glucose/insulin pathways. Energy targets ATP production. If you have insulin resistance, prioritize this stack.

Deep Dive:

→ Understand the insulin story → Read: The Test Your Doctor Isn't Ordering (HOMA-IR)→ Track your progress with these labs

CLINICAL IMPLEMENTATION

Timing & Dosage Matters

⚠️WHY MOST SUPPLEMENTS FAIL

1. Wrong Forms

Magnesium Oxide = 4% absorption. CoQ10 as Ubiquinone is useless over 40. Methylated B vitamins matter if you have MTHFR mutations. Form > > > Dose.

2. Proprietary Blends

If a label says "Mitochondrial Blend 500mg" but doesn't list exact milligrams of each ingredient, it's a scam. Demand transparency.

3. Bad Timing

Fat-soluble vitamins (D, K, CoQ10) need dietary fat. Magnesium before bed. Rhodiola on empty stomach. Timing matters.

THE 7 MASTER PROTOCOLS:
CLINICAL ARCHITECTURE

LONGEVITY: THE FOUNDATION

The Stack:

Deep Dive:

BRAIN FOG / CLARITY

The Stack:

Deep Dive:

NEUROLONGEVITY

The Stack:

Deep Dive:

ENERGY / VITALITY

The Stack:

Deep Dive:

GUT HEALTH: THE BARRIER

The Stack:

Deep Dive:

SLEEP & RECOVERY

The Stack:

Deep Dive:

METABOLIC HEALTH

The Stack:

Deep Dive:

CLINICAL IMPLEMENTATION

⚠️WHY MOST SUPPLEMENTS FAIL

1. Wrong Forms

2. Proprietary Blends

3. Bad Timing

Frequently Asked Questions

What is a longevity protocol?

Which protocol should I start with?

Can I combine multiple protocols?

How long before I see results from a longevity protocol?

Are these protocols safe to take long-term?

Ready to Upgrade Your Biology?