Young Forever Longevity Stack
Mark Hyman's Young Forever protocol treats food as the master switch for aging pathways, then layers on a longevity supplement stack. A low-sugar, plant-rich Pegan diet plus exercise, sleep and time-restricted eating activate longevity pathways like mTOR, AMPK and sirtuins; advanced labs personalize the added NAD+ and anti-inflammatory supplements.
In Young Forever, Hyman frames aging around hallmarks like nutrient sensing, mitochondria and NAD+, and argues food is the master controller of the longevity switches (mTOR, AMPK, sirtuins, insulin). The plan is food and lifestyle first, then a stack aimed at NAD+, mitochondria and inflammation, with advanced labs to personalise it. The supplements form a longevity stack you can follow together or buy item by item.
Why it worksâ–¼
Eat a low-sugar, plant-rich (Pegan) diet
Food is the master controller of the longevity switches (mTOR, AMPK, sirtuins, insulin).
Train, sleep, and use heat, cold and fasting
These activate longevity pathways and raise NAD+ without a pill.
Support NAD+ with an NMN precursor
NAD+ declines with age and is central to mitochondrial and longevity pathways.
Add quercetin
Helps preserve the NAD+ you have, complementing an NMN precursor.
Add Ubiquinol (CoQ10)
Supports mitochondrial energy and antioxidant defence; levels fall with age.
Add curcumin
A well-documented anti-inflammatory, and inflammation drives aging.
Support glutathione
Glutathione is the body's master antioxidant.
Add alpha-lipoic acid
Supports insulin sensitivity and mitochondria, working in both water and fat.
Cover omega-3, vitamin D and magnesium
The baseline most people are missing, underneath the longevity-specific items.
Get advanced labs
Personalises the stack and confirms it is actually working.
- People focused on healthspan and aging well
- Anyone who wants a food-first longevity plan with a stack on top
- Those who like to test and track their biology
- Readers of Young Forever
- Several supplements here are sold through Dr. Hyman's own curated store (drhyman.com) and his brand Big Bold Health, and lab testing through Function Health, which he co-founded; he has a commercial interest in these
- Education based on Hyman's published work, not medical advice; supplements do not replace the basics of food, exercise and sleep, and you should work with a doctor, especially if you take any medication
- NMN's status as a dietary supplement is contested by the FDA and its long-term effects are still being studied; resveratrol's human longevity evidence is mixed; treat these as optional and discuss them with your clinician
- CoQ10, glutathione/NAC and others can interact with medications such as anticoagulants, so check interactions
- Supplement doses are general ranges from his public work; follow label dosing
- July 3, 2026 Protocol published.
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Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol.ai is an independent platform. This protocol is based on the publicly available work of Mark Hyman and is not created, reviewed, endorsed by, or affiliated with Mark Hyman or The Doctor's Farmacy.