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.
Eat a low-sugar, plant-rich (Pegan) diet Whole foods, lots of plants and phytochemicals, adequate protein and healthy fats; minimise sugar and refined starch
Food is the master controller of the longevity switches (mTOR, AMPK, sirtuins, insulin).
Train, sleep, and use heat, cold and fasting Regular strength and cardio, consistent sleep, sauna and cold exposure, and a daily time-restricted eating window
These activate longevity pathways and raise NAD+ without a pill.
Support NAD+ with an NMN precursor Hyman takes about 900mg NMN per day
NAD+ declines with age and is central to mitochondrial and longevity pathways.
Add quercetin Quercetin daily; it slows NAD+ breakdown (a CD38 inhibitor) and acts as an antioxidant
Helps preserve the NAD+ you have, complementing an NMN precursor.
Add Ubiquinol (CoQ10) Ubiquinol, the reduced form of CoQ10, daily, especially if you are older or take a statin
Supports mitochondrial energy and antioxidant defence; levels fall with age.
Add curcumin 500 to 1000mg curcumin with piperine or as a phospholipid complex for absorption
A well-documented anti-inflammatory, and inflammation drives aging.
Support glutathione Liposomal glutathione, or its precursor NAC, to support antioxidant defence and detox
Glutathione is the body's master antioxidant.
Add alpha-lipoic acid Alpha-lipoic acid daily for glucose metabolism and antioxidant support
Supports insulin sensitivity and mitochondria, working in both water and fat.
Cover omega-3, vitamin D and magnesium A daily omega-3 (EPA/DHA), vitamin D dosed to your level, and magnesium
The baseline most people are missing, underneath the longevity-specific items.
Get advanced labs Advanced bloodwork (Hyman co-founded Function Health) to find deficiencies and track markers over time
Personalises the stack and confirms it is actually working.
This protocol works from your actual levels. Testing partner coming soon.
- Comprehensive lab panel
We may earn a referral fee if you book testing through a future partner link; it will never affect which tests are listed here. This is not medical advice or a diagnosis.
Aging is driven by interlinked hallmarks that are partly modifiable.
View sources
Hyman: Forever Young, anti-aging tips to look & feel younger
Young Forever: the hallmarks of aging (Mark Hyman)
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 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.
Is this for you
- 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
Cautions
- 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
⚠ Of NMN brands with a genuine public per-batch COA, the most consistently cited as reputable. Caution: independent testing has found no detectable NMN in many marketplace listings, so verify the COA before buying.
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