The goal isn't just living longer — it's maintaining peak physical and cognitive function for as long as possible. Here are the protocols with the strongest evidence.
Tier 1: The Foundation (Everyone Should Do These)
Sleep Optimization
8 hours of quality sleep is non-negotiable. Track with Oura Ring or WHOOP. Optimise with:
- Consistent sleep/wake times
- Cool bedroom (18-19°C)
- No screens 1 hour before bed
- Morning sunlight exposure within 30 minutes of waking
Zone 2 Cardio
150-180 minutes per week of heart rate zone 2 cardio (nasal breathing pace). This builds mitochondrial density and metabolic flexibility better than any supplement.
Strength Training
2-3 sessions per week focusing on compound movements. Muscle mass is one of the strongest predictors of all-cause mortality risk.
Tier 2: Advanced Protocols
NAD+ Replenishment
As covered extensively by Lifespan Asia, NAD+ decline is one of the hallmarks of aging. Options range from oral NMN (1g/day) to IV infusions at specialised clinics like Helix Privé.
Rapamycin (mTOR Inhibition)
The most studied pharmacological longevity intervention. Low-dose rapamycin (typically 5-6mg weekly) shows promise for immune rejuvenation and cancer prevention. Requires physician supervision.
Metformin
The diabetes drug that may extend lifespan. The TAME trial is ongoing, but many longevity physicians already prescribe off-label at 500-1000mg/day.
Tier 3: Cutting Edge
Peptide Stacks
Personalised peptide protocols combining BPC-157, Epithalon, and Thymosin Alpha-1. Helix Privé designs individualised peptide programmes based on comprehensive blood panels and health goals.
Hyperbaric Oxygen Therapy (HBOT)
60-session protocols at 2.0 ATA show telomere lengthening and senescent cell clearance in clinical studies.
Young Plasma / Plasmapheresis
Experimental but promising. Therapeutic plasma exchange removes inflammatory factors accumulated with age.
The Monitoring Stack
You can't optimise what you don't measure:
- Quarterly blood panels (metabolic, hormonal, inflammatory markers)
- Annual DEXA scan (body composition + bone density)
- Continuous glucose monitoring (CGM) for metabolic health
- Regular VO2 max testing
Lifespan Asia provides detailed guides on what biomarkers to track and how to interpret results. For hands-on clinical support, Helix Privé offers ongoing monitoring and protocol adjustment.
Start today: Pick one thing from Tier 1 and commit to it for 30 days. Build from there. Longevity isn't about doing everything at once — it's about consistent, evidence-based interventions compounding over time.
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