Right. Here's your longevity protocol. The compounds with the strongest evidence for slowing biological aging. Not hype. Mechanisms.

Morning, with breakfast. And your breakfast needs to include fat — olive oil, avocado, eggs, whatever. Two of these compounds need it.

NMN — 500 milligrams. Nicotinamide mononucleotide. Precursor to NAD+, the molecule your cells need for energy production, DNA repair, and sirtuin activation. NAD+ declines roughly 50 percent between age 20 and 50. Every major aging pathway runs through it. The single most important supplement in this stack.

Resveratrol — 500 milligrams. Trans-resveratrol. Activates sirtuins — your longevity genes. But resveratrol without NAD+ is like turning a key in a car with no fuel. It needs NMN to work. And it needs fat to absorb. Take it with your fattiest meal.

Quercetin — 500 milligrams. Senolytic — helps clear senescent cells, the damaged zombie cells that accumulate with age and pump out inflammatory signals. Pairs with fisetin.

Fisetin — 100 milligrams. The other half of your senolytic protocol. The most potent natural senolytic identified in research. Quercetin softens them up. Fisetin finishes the job.

CoQ10 — 200 milligrams. Ubiquinol form. Your mitochondria degrade with age — less energy, more oxidative damage. CoQ10 reverses both sides. Non-negotiable after 40.

Omega-3 — 2 grams total. At least 1000 milligrams DHA. Triglyceride form. Structural — every cell membrane, every neuron, every mitochondrial membrane. A 2022 study linked higher omega-3 index to 5 fewer years of biological aging. Take it with the same fatty meal.

Six supplements. One time point. Morning with food that contains fat.

NMN fuels the repair systems. Resveratrol activates the longevity genes. Quercetin and fisetin clear the cellular wreckage. CoQ10 protects the power plants. Omega-3 maintains the infrastructure.

Give it eight to twelve weeks. NMN and CoQ10 often produce noticeable energy improvements within two to four weeks. Senolytic effects are subtler — less inflammation, better recovery. Omega-3 and resveratrol are the longest game — structural investments that compound over months and years.

If energy is your primary concern, ask me about the energy journey — NMN and CoQ10 cross over directly. And the brain journey connects here too — NAD+ and omega-3 are both critical for cognitive longevity.

These are educational recommendations based on published research and my training in longevity science and biohacking. Talk to your doctor before starting. Your body, your call.