Daily Longevity Protocols
Evidence-based daily routines you can implement today for healthy aging
This comprehensive protocol combines the most effective dietary, lifestyle, and supplement interventions backed by scientific research. All recommendations are based on the quantitative evidence presented in the longevity research.
Morning Routine
1. Break Your Fast (if doing 16:8)
If following time-restricted eating, this may be your fasting period. Otherwise, proceed with breakfast.
2. Green Tea (First Cup)
Brew 1 cup of high-quality green tea. This provides EGCG, the most potent natural HMGB1 inhibitor (IC50 <1 μM).
3. Morning Supplements
- • Green Tea Extract (EGCG): 500 mg
- • Quercetin: 500 mg
- • Curcumin with black pepper: 500-1,000 mg
- • Resveratrol: 100-250 mg
- • Fish Oil (Omega-3): 1-2 g EPA+DHA
Mediterranean-Style Breakfast:
- • Steel-cut oatmeal or whole grain toast
- • 2 tablespoons ground flaxseeds (omega-3 ALA)
- • 1 cup mixed berries (blueberries, cranberries for quercetin)
- • Handful of walnuts
- • Optional: Greek yogurt or eggs
This meal provides quercetin, omega-3s, antioxidants, and fiber.
Green Tea (Second Cup)
Brew your second cup of green tea. Research shows 2-3 cups daily provides optimal HMGB1 inhibition.
Midday Routine
Mediterranean-Style Lunch:
- • Large salad with dark leafy greens (kale, spinach, arugula)
- • Red or yellow onions (high quercetin)
- • Tomatoes (lycopene)
- • Cruciferous vegetables (broccoli, cauliflower)
- • Extra virgin olive oil dressing (oleocanthal)
- • Fatty fish: salmon, sardines, or mackerel (3-4 oz)
- • Whole grain bread or quinoa
- • Optional: chickpeas or lentils
This meal provides omega-3s, quercetin, lycopene, and anti-inflammatory compounds.
Green Tea (Third Cup) or Snack
Brew your third cup of green tea, or have a healthy snack:
- • Fresh berries (1/2 cup)
- • Handful of nuts (almonds, walnuts)
- • Small piece of dark chocolate (70%+ cacao)
Engage in physical activity to complement HMGB1 modulation:
Options:
- • 30-45 minutes moderate aerobic exercise (walking, jogging, cycling)
- • 20-30 minutes resistance training (2-3x per week)
- • 15-20 minutes HIIT (1-2x per week)
- • Yoga or stretching (flexibility and stress reduction)
Evening Routine
Mediterranean-Style Dinner:
- • Cruciferous vegetables (broccoli, Brussels sprouts, cauliflower)
- • Legumes/beans (chickpeas, lentils, black beans)
- • Turmeric-spiced dishes (curry, golden milk)
- • Lean protein or fatty fish
- • Whole grains (brown rice, quinoa)
- • Side salad with EVOO dressing
If following 16:8 fasting, finish eating by 8:00 PM.
- • Curcumin with black pepper: 500 mg (if not taken in morning)
- • Quercetin: 500 mg (if splitting dose)
- • Resveratrol: 100-250 mg (if splitting dose)
Wind Down Routine:
- • Herbal tea (chamomile, not green tea - avoid caffeine)
- • Meditation or mindfulness (10-15 minutes)
- • Light stretching or yoga
- • Prepare for 7-9 hours of quality sleep
Adequate sleep is essential for cellular repair, autophagy, and SIRT1 activity.
Weekly Additions
Research shows 1-day fasting provides the most dramatic HMGB1 reduction through SIRT1-dependent mechanisms.
Example:
Finish dinner at 7 PM Monday, don't eat until 7 PM Tuesday. Stay hydrated with water, herbal tea, and black coffee/green tea (no calories).
Full-body strength training sessions targeting all major muscle groups. Research shows anti-HMGB1 interventions enhance muscle regeneration in aged subjects.
Foods to Avoid
Minimize or eliminate these pro-inflammatory foods:
- • Refined carbohydrates and added sugars
- • Processed meats (bacon, sausage, deli meats)
- • Trans fats (margarine, many processed foods)
- • Fried foods
- • Excessive high-fat dairy
- • Excessive alcohol (moderate red wine acceptable)
- • Charred/grilled meats (advanced glycation end products)
Expected Timeline
- • Green tea EGCG effective within 2-6 hours
- • 1-day fast shows immediate HMGB1 reduction
- • Time-restricted eating benefits evident
- • 50% increase in plasma quercetin after 2 months of berry consumption
- • Mediterranean diet improvements at 12 weeks
- • Omega-3 incorporation into cells at 4-12 weeks
- • Mediterranean diet benefits persist 6+ months
- • Progressive reduction in inflammatory markers
- • Cumulative longevity benefits
- •Green tea (2-3 cups daily) is the single most powerful dietary intervention
- •Mediterranean diet pattern provides comprehensive anti-inflammatory benefits
- •Weekly 24-hour fast produces dramatic HMGB1 reduction
- •Supplement stack (EGCG, quercetin, curcumin, resveratrol, omega-3s) provides synergistic benefits
- •Consistency is key - benefits accumulate over time