ProtocolEngine.io
Longevity & agingMetabolic healthCardiovascular health

Foundational Longevity Stack

AAdequate Evidenceintermediate8 steps · 5 supplements · 3 habits

What this protocol does

Core supplements and habits supported by longevity research — targeting NAD+, autophagy, cardiovascular health, and cellular maintenance.

Who it's for

Adults 30+ interested in evidence-based longevity interventions.

Expected timeline

Biomarker changes visible in 3-6 months. Long-term play.

Monthly cost estimate

€60-€120/month for supplements

Protocol steps

1
Omega-3 (EPA/DHA)supplementAAdequate Evidence
With meal · 2-3g EPA/DHA

Reduces inflammation, supports cardiovascular and brain health

2
Vitamin D3supplementAAdequate Evidence
With fat-containing meal · 5000 IU + K2

Immune regulation, bone health, hormonal support

3
Creatine MonohydratesupplementAAdequate Evidence
Daily · 5g

Cellular energy, neuroprotection, muscle maintenance

4
NMN (Nicotinamide Mononucleotide)supplementAAdequate Evidence
Morning · 500mg

NAD+ precursor — supports cellular energy and DNA repair

5
CoQ10 (Ubiquinol)supplementAAdequate Evidence
With meal · 200mg ubiquinol

Mitochondrial electron transport chain — declines with age

6
Zone 2 cardiohabitAAdequate Evidence
3-5x per week · 30-60 min

Mitochondrial biogenesis — strongest longevity exercise signal

7
Resistance traininghabitAAdequate Evidence
3-4x per week · 45-60 min

Muscle mass preservation — strongest predictor of healthspan

8
Intermittent fastinghabitAAdequate Evidence
Daily

Activates autophagy and improves insulin sensitivity

Health domains covered

Longevity & agingMetabolic healthCardiovascular health

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.