Key takeaways
These protocols are organized in beginner, intermediate and advanced tiers, and each one builds on the one before it.
The tiers aim to support mechanisms of aging such as cellular energy, oxidative stress and autophagy.
All of them are meant to sit on top of sleep, movement, nourishing food and stress care, not to replace them.
These are my tiered longevity supplement protocols for healthy adults who want to support healthy aging. Each tier builds on the one before it, and all of them are meant to sit on top of good sleep, regular movement, nourishing food and stress care.
Quick answers
Which longevity tier should I start with?
Most people do best with the Beginner tier while they build steady sleep, movement and nutrition habits.
What does each tier focus on?
Beginner covers antioxidant defense, DNA repair and telomere support. Advanced adds berberine for AMPK and metabolic support.
How strong is the telomere research?
It is early. Some ingredients are being studied for telomere support, but results in people are not yet clear.
Where can I see the tiers?
Each tier is a plan in my practitioner-grade catalog. The 2-minute supplement quiz can also help you choose.
Educational information only, not medical advice.
Creating a Fullscript account is free, and you can look through every product before you decide anything.
Most people should start with the Beginner tier, so the button above opens that plan, and each tier below has its own button.
The mechanisms these protocols support
Telomeres are protective caps at the ends of chromosomes, and they gradually shorten as cells divide. Over time, some cells stop dividing and become senescent, which means they linger and release inflammatory signals.
Healthy aging also depends on DNA repair and genomic stability, on antioxidant defenses that limit oxidative damage, and on nutrient sensing pathways such as AMPK that help cells manage energy. Research has linked shorter telomeres, accumulated DNA damage and oxidative stress with many age-related changes, and these tiers are designed to support those mechanisms.
Beginner tier for core cellular protection
The Beginner tier is for people who are new to longevity supplements, and it focuses on antioxidant defense, DNA repair and telomere support.
Liposomal Ergo-Thione+ from Quicksilver Scientific provides ergothioneine and glutathione for antioxidant support. Telomere Pro from Enzyme Science combines an astragalus blend with broccoli seed extract, which are being studied for telomere and Nrf2 support.
Telomere Superior Formula from Biogena includes resveratrol, quercetin and EGCG, which are plant compounds studied for cellular protection. DNA Prime from InfiniWell contains a cat’s claw extract along with sulforaphane, which are studied for supporting DNA repair.
View the Beginner protocol on Fullscript
Intermediate tier
The Intermediate plan currently uses the same four core products as the Beginner plan, and it is set up for people who are ready for a more structured plan with their provider.
View the Intermediate protocol on Fullscript
Advanced tier with metabolic and autophagy support
The Advanced tier includes the same core products and adds berberine. Berberine supports AMPK, the cell’s energy sensor, which is involved in autophagy and metabolic balance, and you can read more in my article on AMPK.
View the Advanced protocol on Fullscript
If you are more interested in mitochondrial energy and NAD+, take a look at Longevity Foundation and Cellular Energy & Recovery.
How to use these protocols thoughtfully
Start with the Beginner tier and move up only if it makes sense for you and your provider agrees. Berberine and some other ingredients can interact with medications, and they are not appropriate during pregnancy. This page does not list amounts, so follow the label or the specific guidance your provider gives you.
Bloodwork and regular check-ins with your provider help you both see how things are going over time. Daily habits come first, and my article on practicing longevity is a good place to start. Much of the research on these ingredients is still early, and some of it comes from animal studies.
Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Which longevity tier, if any, makes sense for my age and health history?
Could any of my current medications or supplements interact with the options discussed here?
Would any lab testing add useful information in my situation, or is it reasonable to start with daily habits?
Which one or two changes would be most worthwhile for me to focus on first?
Practitioner-grade options in my Fullscript catalog: if you and your clinician decide a supplement makes sense, my supplement guide by health goal links to the practitioner-grade products I trust.
Frequently asked questions
Which longevity tier should I start with?
Most people do best starting with the Beginner tier while they build steady sleep, movement and nutrition habits.
Do telomere supplements work?
Some ingredients, such as compounds from astragalus, are being studied for telomere support, but the evidence is still early and the results in people are not yet clear.
Do I need an appointment to order these products?
No, you can create a free Fullscript account and order directly, although I always recommend checking with your own provider first, and a free 15-minute consult is available if you would like to talk it through.
Sources
- Blackburn EH, Epel ES, Lin J. Human telomere biology: a contributory and interactive factor in aging, disease risks, and protection. Science 2015. PMID: 26785477. https://pubmed.ncbi.nlm.nih.gov/26785477/
- Kirkland JL, Tchkonia T. Cellular senescence: a translational perspective. EBioMedicine 2017. PMID: 28416161. https://pmc.ncbi.nlm.nih.gov/articles/PMC5514381/
- López-Otín C, et al. Hallmarks of aging: An expanding universe. Cell 2023. PMID: 36599349. https://pubmed.ncbi.nlm.nih.gov/36599349/
- Houghton CA, Fassett RG, Coombes JS. Sulforaphane and other nutrigenomic Nrf2 activators: can the clinician’s expectation be matched by the reality? Oxid Med Cell Longev 2016. PMID: 26881038. https://pmc.ncbi.nlm.nih.gov/articles/PMC4736808/
- Lee YS, et al. Berberine, a natural plant product, activates AMP-activated protein kinase with beneficial metabolic effects in diabetic and insulin-resistant states. Diabetes 2006. PMID: 16873688. https://pubmed.ncbi.nlm.nih.gov/16873688/
- NCCIH: Astragalus
- NCCIH: Using Dietary Supplements Wisely
Ready to see the full protocol?
Every product I use for this protocol is waiting for you in my Fullscript dispensary.
Not sure this is the right fit for you? Book a free 15-minute consult and we can talk it through together.
Educational purposes only. This page shares general information and is not medical advice. These statements have not been evaluated by the Food and Drug Administration, and these products are not intended to replace care from your own healthcare provider. Please talk with your provider before starting any supplement, especially if you take medications, are pregnant or nursing, or have a health condition.
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