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Longevity Stack
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Protocol · 8 weeks

Mitochondrial Optimization

Cellular energy and oxidative resilience

Why this is good for you

Rebuild the energy currency of every cell — the single most upstream lever on biological ageing.

  • Higher VO₂max — the strongest non-genetic predictor of all-cause mortality
  • Restored NAD+ levels associated with sirtuin-driven longevity pathways
  • Reduced oxidative damage linked to neurodegeneration and cardiovascular ageing

Overview

Mitochondrial dysfunction is a hallmark of ageing. This 8-week protocol restores NAD+, clears senescent mitochondria via mitophagy, and trains aerobic capacity — the three pillars of cellular bioenergetics.

Who this is for

  • ·Adults 35+ noticing energy slumps despite good sleep
  • ·Long-COVID or post-viral fatigue recovery
  • ·Anyone with a family history of neurodegeneration

The four pillars

NAD+ restoration

Daily NMN, supported by TMG to manage methylation load.

Mitophagy activation

Urolithin A daily, 14-h overnight fast 5 nights/week.

Aerobic base

3× zone-2 sessions (45–60 min) + 1× VO₂max interval session.

Antioxidant defence

Omega-3, vitamin D3/K2, polyphenol-rich diet.

Phased timeline

Phase 1 · Weeks 1–2

Prime

Begin NAD+ and mitophagy stack

  • NMN, Urolithin A, omega-3
  • Baseline VO₂max test if possible
Phase 2 · Weeks 3–6

Load

Aerobic base + fasting window

  • Build 3× zone-2 weekly
  • 14h overnight fast
  • Add 1× VO₂max session
Phase 3 · Weeks 7–8

Assess

Retest and personalise

  • VO₂max retest
  • Adjust NMN dose
  • Consider MOTS-c if available

Daily schedule

07:00NMN 500 mg + Urolithin A 500 mg, fasted
08:00Zone-2 cardio 45 min, 3×/week
12:00Break fast: protein 40 g + omega-3 2 g + vitamin D3/K2
18:00Creatine 5 g + strength training 2×/week
21:00Magnesium glycinate 400 mg

Biomarkers to track

MarkerTargetRationale
VO₂max+10% over 8 weeksDirect mitochondrial capacity.
Resting heart rate−5 bpmAerobic adaptation.
Fasting insulin< 6 µIU/mLMitochondrial-metabolic coupling.

Cautions & contraindications

  • · Active malignancy (NAD+ theoretical concern)
  • · Pregnancy

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

Selected references