Welcome to our protocol page for rejuvenating the body, this protocol is based on recent research (up to 2025) and personal experience, and is designed to support the body's systems - from the mitochondria to the telomeres - as part of a general approach to slowing down aging. We are not doctors, and this is not a personal recommendation for you, but a glimpse of our approach that you can consider and adjust with professional advice.
Legal disclaimer
Important: The information on this page does not constitute medical advice, diagnosis or treatment. The supplements and dosages mentioned reflect our personal use as healthy individuals and are not suitable for everyone. Before using supplements, consult a doctor or qualified nutritionist, especially if you have a medical condition or are taking medication. The use of this information is your sole responsibility.
Table: plugin usage plan and explanations
| Supplement | Time and dosage | What does it do? | Notes |
|---|---|---|---|
| Berberine | 500 mg, half an hour before meals | Supports metabolism, prevents insulin resistance, activates AMPK in a natural way. | Helps with blood sugar management and weight loss; a week off every month is recommended to balance the microbiome. |
| Mustard seeds (preferably organic) | Up to 1 teaspoon before Sulforaphane | Improves absorption of Sulforaphane and activates detoxification from the body. | It is better to grind and mix with a little water 5 minutes before - improves absorption, can cause stomach pains for sensitive people, not mandatory in case This. |
| Fisetin | 100 mg, morning on an empty stomach | Cleans old cells ("zombies"), promotes autophagy, supports the liver and kidneys. | Daily gentle dose; You can increase to 500 mg once a week for deep cleansing. |
| Spermidine | 5 mg, morning on an empty stomach | Lengthens telomeres, supports immunity and encourages cell regeneration. | May improve energy and immune function throughout Time. |
| Resveratrol | 250 mg, morning on an empty stomach | Protects DNA, activates longevity pathways, strong antioxidant. | Better absorption with a little fat (a teaspoon of MCT oil or a meal mild). |
| NMN | 500 mg, morning on an empty stomach | Increases NAD+, improves mitochondrial function, slows cellular aging. | Combines with Resveratrol for synergy. |
| Sulforaphane | 1600 mg, morning | Activates NRF2, enhances DNA repair, detoxifies the body. | Take with ground mustard seeds; start with 800 mg if stomach discomfort. |
| French Maritime Pine Bark | 100 mg, morning | Improves circulation, protects the brain, reduces chronic inflammation. | Supports vascular health and cognition; combines with NMN. |
| L-Carnosine | 500 mg, morning on an empty stomach | Prevents glycation, strengthens cells, protects the brain and DNA. | Helps in anti-aging processes. |
| AFA Blue-Green Algae | 1 gram, morning on an empty stomach | Encourages the creation of stem cells, improves energy and immune support. | Ensure quality source; 2 capsules of 500 mg. |
| AKG | 1000 mg, morning on an empty stomach | Improves mitochondrial function, maintains vascular health. | May strengthen cellular energy and slow Aging. |
| Swanson Telomere Formula | 1 capsule, morning on an empty stomach | Lengthens telomeres and improves cellular function with a dedicated blend. | Integrates with NMN |
| Quercetin | 500 mg, morning on an empty stomach | Anti-inflammatory, antioxidant, supports immunity and allergies. | Combines with Zinc for additional cellular protection. |
| Collagen | 10 grams, half an hour after supplements | Improves skin, joints and hair, supports a younger appearance. | Combination with vitamin C (500 mg) improves natural collagen production. |
| Bacopa Monnieri | 250 mg, morning with food | Improves memory, protects the brain, reduces oxidative stress. | Excellent synergy with Gotu Kola for cognition. |
| Gotu Kola | 500 mg, morning on an empty stomach | Improves blood flow to the brain, supports the skin, memory and concentration. | Suitable for combination with Bacopa; It is possible with food if there is sensitivity. |
| DHA (Omega-3) | 1000 mg, with fatty meal | Supports brain, eyes and nervous system. | Better absorption with fat; consider adding EPA. |
| Fenugreek | 500 mg, lunch with food | Balances sugar, improves metabolism, reduces inflammation. | Supports digestion and hormonal health. |
| Senolytic Activator | 3 capsules, once a week with fat | Cleanses old cells, reduces chronic inflammation, improves DNA repair. | Once-twice a week only; Good absorption with a fatty meal. |
Training and body rejuvenation
Why is training important for rejuvenating the body?
Physical activity is a pillar in rejuvenating the body and slowing down the aging process. Training improves blood flow, increases energy production in the mitochondria - the "powerhouses" of the cells - and encourages the release of substances such as growth hormone (GH) and BDNF, which support cell regeneration and brain health. Current research (up to 2025) shows that strength training strengthens muscles and reduces mass loss with age, while aerobic training improves oxygenation and reduces chronic inflammation. Both together can lengthen telomeres, clean old cells and improve cellular resilience. The following supplements are designed to maximize the benefits of my training, support performance and accelerate recovery.
| Supplement | Time and dosage | What does it do? | Notes |
|---|---|---|---|
| L-Citrulline | 3 grams, before training | Increases blood flow and nitric oxide, improves physical performance. | Combines with L-Arginine for synergy; Consider a lower dose if there is a drop in blood pressure. |
| L-Arginine | 3 grams, before exercise | Improves blood flow, supports vascular health and recovery from exercise. | Caution with blood pressure; Can be taken with light food if there is sensitivity. |
| Creatine Monohydrate | 5 grams, during the day | Improves strength and muscle mass, supports cellular energy, improves memory and brain function. | Can be mixed with water or juice; Cerebral benefits especially in fatigue or old age. |
| Urolithin A | 250 mg, during the day | Improves mitochondrial function, supports cellular regeneration and energy. | May accelerate recovery after Training. |
This is the general protocol we built after years of experiment and research, with the aim of rejuvenating the body and improving our cellular health. We combine it with a balanced diet, without industrial food and of course regular training (strength and aerobic), and we see significant results for us. If you are considering adopting some of this approach, start small, consult an expert, good luck!
