Wellness
Longevity-focused
Biohacking & Longevity
Foundation stack
| Supplement | Dose | Why |
|---|
| Whey or whole-food protein |
1.2–1.6 g/kg/day total |
Sarcopenia prevention. Protein needs go up with age, not down. |
| Creatine monohydrate |
5 g/day |
Not just for lifters. Evidence for cognitive benefit and muscle preservation with aging. |
| Electrolytes |
1 sachet/day |
Often forgotten in low-carb or fasting protocols. Sodium especially. |
Useful bloodwork (talk to a doctor)
- Comprehensive metabolic panel + fasting insulin + HbA1c
- Lipid panel with ApoB
- 25-OH vitamin D
- Ferritin (iron stores)
- Omega-3 Index (RBC fatty acid)
- TSH + free T4 + free T3
- For men: total T, free T, SHBG, estradiol, PSA over 40
- For women: ferritin, full thyroid, depending on cycle / age
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