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Longevity Stack
All Protocols
Protocol · Ongoing

Healthspan Foundation

Baseline longevity stack

Why this is good for you

The minimum effective baseline — every evidence-graded lever that compounds healthspan, with nothing speculative.

  • Covers the four hallmarks with the strongest human data: VO₂max, strength, sleep, metabolic health
  • Reduces all-cause mortality risk via every major lever simultaneously
  • Sustainable indefinitely — designed to compound for decades

Overview

If you do nothing else, do this. The foundation protocol covers the highest-evidence levers across training, nutrition, sleep and supplementation — designed to run indefinitely.

Who this is for

  • ·Anyone new to structured longevity practice
  • ·A baseline to layer specialised protocols on top of
  • ·Generalists who want maximum return on minimum complexity

The four pillars

Move

3× zone-2 (45 min) + 2× strength + 1× VO₂max weekly.

Eat

Whole foods, 1.6 g/kg protein, 30 g fibre, < 25 g added sugar.

Sleep

Fixed wake time, 7.5 h opportunity, dark + cool bedroom.

Supplement

Omega-3, creatine, vitamin D3/K2, magnesium — daily, indefinitely.

Phased timeline

Phase 1 · Weeks 1–4

Install

Habits + supplement basics

  • Lock supplement stack
  • Build training week
  • Fixed sleep window
Phase 2 · Ongoing

Compound

Track and refine quarterly

  • Quarterly bloods
  • Annual DEXA + VO₂max
  • Layer specialised protocols as needed

Daily schedule

MorningSunlight + protein breakfast + creatine 5 g + vitamin D3/K2
MiddayProtein + fibre lunch, 10-min post-meal walk
EveningTraining (rotating modality) + omega-3 2 g
NightMagnesium glycinate 400 mg, fixed bedtime

Biomarkers to track

MarkerTargetRationale
VO₂maxTop quartile for ageSingle biggest mortality predictor.
ApoB< 80 mg/dLAtherosclerotic risk.
HbA1c< 5.4 %Glycaemic control.
Vitamin D40–60 ng/mLSystemic effects.

Cautions & contraindications

  • · Adjust supplements with medical conditions and prescriptions

Educational content only — consult a qualified physician before starting any protocol.

Selected references