AEVION
The Longevity Protocol
Twelve weeks: measure, intervene, measure again. No promises, and not a single recommendation without a mark showing how well it is evidenced — including the popular things marked as overrated.
A strong Bmoderate or mixed C weak or preliminary E no demonstrated effect on human longevity
Step 1 · The baseline
Without starting numbers you will not be able to tell effect from self-deception twelve weeks from now.
Deficiencies and micronutrients
The fastest and best-evidenced source of improvement. Always start here.
Vitamin D (25-OH)A
Immunity, bone, mood
40–60 ng/mL
Vitamin B12A
Nerves, blood formation, energy
> 500 pg/mL
FerritinA
Iron stores, energy
50–150 ng/mL
Magnesium (RBC)B
Over 300 enzymes, sleep, muscle
upper third of range
Zinc / Copper ratioB
Immunity, pigment, antioxidation
8–12 : 1
Omega-3 indexA
Membranes, inflammation, brain
> 8 %
HomocysteineB
Vessels, methylation
< 8 µmol/L
Metabolism and inflammation
The block that best predicts how you will live through the coming decades.
Fasting glucoseA
Blood sugar right now
< 99 mg/dL
HbA1cA
Average sugar over three months
< 5.4 %
HOMA-IRA
Insulin resistance
< 1.5
ApoBA
Atherogenic particles — sharper than LDL
< 80 mg/dL
hs-CRPA
Systemic inflammation
< 1.0 mg/L
Uric acidB
Metabolism, inflammation, blood pressure
< 5.5 mg/dL
Ageing biomarkers — and where the marketing is
This block is more often sold above its worth than any other. Read the evidence column carefully.
PhenoAge (biological age)B
Biological age from nine blood markers
younger than calendar age
Epigenetic clocks (DNAm)B
Pace of ageing — informative but expensive
younger than calendar age
Telomere length (LTL)C
Noisy test, reproduces poorly, gives no guide to action
not a priority
Mitochondrial functionC
No cheap validated test exists
use VO₂max and lactate as proxies
Functional measurements
The most underrated block of all. The top three predict lifespan more strongly than most blood tests — and they cost nothing.
VO₂maxA
Aerobic power — one of the strongest known predictors of mortality
above average for age
Grip strengthA
Systemic strength and robustness
higher
Gait speed, sit-to-standA
Functional age, fall risk
higher
Waist / visceral fatA
Metabolic risk, muscle, bone
lower
HRV, blood pressure, resting pulseB
Recovery, autonomic tone, vessels
HRV higher, BP in range
PhenoAge is calculated from an ordinary blood panel — you have already paid for everything it needs. Skip the telomere test and the "mitochondrial analysis" at the start: neither changes a single decision you will make.
Step 2 · The intervention stack
Sorted by strength of evidence rather than by popularity. Start at the top of each block.
Nutrition and supplements
Close deficiencies: D, B12, omega-3, magnesium, ironA
First priority, strictly by your own numbers.
Protein 1.6–2.2 g/kg + fibre 30–40 gA
Muscle, satiety, microbiome.
Creatine 3–5 g dailyA
Muscle, brain, energy.
GlyNAC (glycine + NAC)B
Signals from randomised trials on ageing markers.
Physical activity
Resistance training 2–3× per weekA
Muscle and bone against sarcopenia.
Zone 2 easy cardio, 150–180 min per weekA
Mitochondria, metabolism.
VO₂max intervals (4×4), once a weekA
Raises the aerobic ceiling.
8–10 thousand steps a dayA
Baseline activity, glucose control.
Hormesis
Sauna 4× per week, 15–20 minB
Finnish cohort: lower cardiovascular mortality.
Eating window 12–16 hoursB
Metabolism; human longevity data are mixed.
Cold: shower or immersionC
Mood, brown fat, metabolism; longevity data modest.
Mental
Sleep 7–9 hours, regular rhythmA
The foundation of everything else.
Social connection, working on lonelinessA
One of the strongest psychosocial predictors of lifespan.
Purpose, stress management, meditationB
Lower inflammation and risk.
Self-affirmationC
Buffers stress in trials; no direct longevity data.
Contraindications — read before you start
Sauna — not during pregnancy or with uncontrolled hypertension. Cold immersion — not during pregnancy or with heart disease. Eating window and fasting — not with diabetes, during pregnancy, or when underweight. If any of these describe you, that item comes out of the stack — it is not done "carefully".
What is overrated: the honest section
You will meet these in every second longevity article. We are not throwing them out, but we are not presenting them as proven either.
NMN and NR (NAD⁺ boosters)E
They do raise NAD⁺ levels — that part is true. But there is little human data on benefit to healthspan. Not the item to spend your budget on first.
TaurineE
Strong animal data; still being studied in humans.
Metformin and rapamycinE
Prescription only and through a doctor, never on your own. Trials are ongoing.
Wave devices, PEMF, binaural beats, home photobiomodulationE
Preliminary; no effect on lifespan shown. Genuine wave-based methods do exist in medicine — they are regulated hospital cancer treatments, and pointing at them raises the evidence behind a consumer gadget by exactly nothing.
Step 3 · The twelve weeks
Week 0 · Baseline
Full blood panel, functional tests, biological age. Everything recorded before any intervention.
Week 1–2 · Foundation
Close deficiencies, fix sleep and steps, start training gently.
Week 3–8 · Full stack
Progressive strength and cardio, supplements per plan, eating window.
Week 9–11 · Peak
Add hormesis, take volume to maximum, watch HRV.
Week 12 · Re-measure
The same tests, an honest delta. Keep what worked, drop what did not.
The main mistake is starting everything at once. Count as improvement only shifts that exceed your laboratory's margin of error: one metric out of seven moving by a couple of percent is noise. Three or four in the right direction — the cycle worked.
PDF guide
The Anti-Grey Protocol
The same evidence-first approach applied to pigment ageing — what actually slows it, and what is overrated.
$19Read it
Told when the grading changes
This breakdown is revised when new research lands: some items move up the grading, some move down. Leave an address and you get a note when that happens — nothing else.
Educational and wellness material. Not diagnosis, not treatment. Target ranges depend on sex, age and laboratory. Prescription medicines and some tests go through a doctor. Do not stop treatment you have been prescribed.