The Protocol Library

Foundational Health: The 7 Daily Nutrients That Run Underneath Every Longevity Stack
The foundational layer most longevity stacks skip — magnesium, D3+K2, omega-3, taurine, creatine, ashwagandha, and berberine — and why the headline molecules don't work without it. Mechanism, trial evidence, and a 7-week staging protocol. Read more...
Spermidine 10mg wheat germ extract for autophagy and cellular renewal — True Health Protocol
Autophagy Explained: How Spermidine Helps Cells Clean House (and Why It Matters After 40)
Autophagy is your cells' built-in recycling and repair system — and it slows down sharply after 40. Spermidine, the natural polyamine concentrated in wheat germ, is one of the only... Read more...
Mitochondrial Renewal: How to Clear Damaged Mitochondria and Build New Ones
The two-arm mitochondrial-renewal strategy: Urolithin A clears damaged mitochondria via mitophagy, PQQ builds new ones via biogenesis. Layer CoQ10, Alpha-Lipoic Acid, Creatine, and Taurine on top to keep the existing population running. The five-compound stack with human-trial evidence and a 4–8 week onboarding plan. Read more...
Senolytics: How to Clear Zombie Cells with Fisetin, Quercetin, and Apigenin
Senolytics target the small population of cells that have stopped dividing but won't die — the source of inflammaging that drives a long list of age-related conditions. Three flavonoids have the published evidence to take seriously: Fisetin, Quercetin, and Apigenin. Here's how they work, what the human trials actually show, and how to dose them. Read more...
NMN vs NR — which NAD+ precursor actually works better
NMN vs NR: Which NAD+ Precursor Actually Works Better?
Both NMN and NR raise NAD+ in published trials. NR has the deeper clinical track record; NMN is the form most longevity research uses now. Practical comparison and how to... Read more...
Best energy supplements that aren't caffeine — NMN, CoQ10, B-complex, creatine
Best Energy Supplements That Aren't Caffeine
Caffeine works on adrenaline, not actual cellular energy. The supplements that build sustained energy work upstream — at the mitochondrial level. NMN, CoQ10, B-complex, and creatine, in that order of... Read more...
NMN side effects — what the research actually shows
NMN Side Effects: What the Research Actually Shows
NMN is one of the better-studied longevity supplements for safety. Most people experience nothing. A small minority report mild GI effects, especially at higher doses. Here's the honest, research-backed breakdown... Read more...
Longevity supplements after 40 — what changes and what to add
Longevity Supplements After 40: What Changes and What to Add
NAD+ levels drop ~50% between 40 and 60. Collagen production has been falling for 15 years. Mitochondrial efficiency declines. None of this is doom — but the supplement protocol that... Read more...
How to choose a collagen supplement — 5 label checks
How to Choose a Collagen Supplement: 5 Things to Check on the Label
Most collagen products are 90% identical and 10% differentiator. The 10% is what determines whether you'll actually see results. Here's the 5-point checklist for picking one that works. Read more...
Resveratrol benefits — the sirtuin activator behind the NMN stack
Resveratrol Benefits: Why It's the Other Half of the NMN Stack
Resveratrol activates sirtuins — the longevity enzymes. NMN raises NAD+, the fuel sirtuins run on. Either alone is half the equation. Why trans-resveratrol matters and what to expect at 600... Read more...
What is NAD+? A beginner's guide to the coenzyme behind longevity
What Is NAD+? A Beginner's Guide to the Coenzyme Behind Longevity
NAD+ stands for Nicotinamide Adenine Dinucleotide. It's a coenzyme your cells use for energy production, DNA repair, and longevity-pathway signaling. Levels drop ~50% by age 60. This is the plain-language... Read more...
Glutathione for skin brightening — how it works and how long it takes
Glutathione for Skin Brightening: How It Works (and How Long It Takes)
Glutathione has built a long-standing reputation in beauty markets for evening skin tone. The mechanism is real (tyrosinase inhibition) — but so are the limitations. Here's an honest breakdown of... Read more...
CoQ10 and statins — the cofactor your statin depletes
CoQ10 and Statins: The Cofactor Your Statin Depletes (and Why It Matters)
Statins lower cholesterol — but they also block the same pathway your body uses to make CoQ10. The result: lower CoQ10 in muscle and heart tissue. Here's why CoQ10 supplementation... Read more...
Hyaluronic acid for skin — topical vs oral, what actually works
Hyaluronic Acid for Skin: Topical vs Oral, What Actually Works
Topical HA serums hydrate the skin surface. Oral HA reaches the dermis where structural changes happen. Most people benefit from both — but the rules are different. Here's the honest... Read more...
How to stack longevity supplements — a practical 2026 protocol
How to Stack Longevity Supplements: A Practical Protocol for 2026
NMN raises NAD+. Resveratrol activates the enzymes that use it. Berberine works the AMPK pathway from a different angle. CoQ10 keeps the mitochondria fed. Here's how to stack them so... Read more...
Berberine vs metformin — how they compare and where they don't
Berberine vs Metformin: How They Compare, Where They Don't
Berberine and metformin both activate AMPK and have shown comparable effects on blood sugar in head-to-head studies. They are not the same thing — one is a prescription drug, one... Read more...
Marine collagen for hair growth — what actually works and what doesn't
Marine Collagen for Hair Growth: What Actually Works (and What Doesn't)
Honest answer: marine collagen does not directly regrow hair the way minoxidil or finasteride do, but it supplies the keratin substrate, dermal-papilla matrix support, and Pro-Hyp signalling that improve hair... Read more...
Best time to take NMN — morning, empty stomach, or with food
Best Time to Take NMN: Morning, Empty Stomach, or With Food?
The answer most NMN bottles don't print clearly: take it in the morning, with breakfast, every day. Here's why timing matters and what changes if you're stacking it with Resveratrol... Read more...
NMN vs NAD+ — which should you take in 2026
NMN vs NAD+: Which Should You Take in 2026?
NMN is a precursor; NAD+ is the destination. The complete 2026 comparison: full mechanism for both, the bioavailability fight, week-by-week onset, cost-per-bioavailable-mg math, decision matrix by age and goal, the... Read more...
Marine collagen vs bovine collagen — which works faster for skin, hair, and nails
Marine Collagen vs Bovine Collagen: Which Works Faster for Skin, Hair, and Nails?
Marine collagen wins for skin, hair, and nails — smaller peptides (~2–3 kDa), ~90% Type I, more bioactive Pro-Hyp / Hyp-Gly content, visible results at 4–8 weeks. Bovine wins for... Read more...