🚀 Unlock Your Longevity Edge!
⏳ Fasting Window
- Vitamin C – 1 g | water-only | antioxidant, immune, collagen
- NAC – 600 mg | empty | ↑ glutathione, detox
- Vitamin B-12 – 2 500 µg SL | fasted | methylation, nerve
- Turkey Tail PSP-50 – 1 050 mg | β-glucan, polyphenols | immune adjuvant
- Lion’s Mane – 900 mg | β-glucan, polyphenols | NGF, cognition
🍽️ Pre-Meal Priming
- Berberine + Ceylon Cinnamon – 1 200 mg | AMPK, glucose control
🍾 Feeding Window
- Vitamin D3 + K2 – 25 µg D3 + 100 µg K2 | bone & cardiovascular
- Evening Primrose Oil – 1 g GLA | hormonal balance
- Astaxanthin – 6 mg | antioxidant, skin & eye
- Turmeric + BioPerine – 2 250 mg curcuminoids | anti-inflammatory
- MSM + Glucosamine + Chondroitin – 1 100 mg GlcN + 500 mg MSM + 50 mg Chon | joint support
- DIM – 400 mg | estrogen balance
- Berberine – repeat 1 200 mg pre-meal | metabolic support
🌙 Bedtime Stack
- Reishi Primo – 100 mg β-glucan (2 caps) | sleep & immunity
- Ashwagandha – 2 100 mg | adaptogen, stress
- Glycine – 3 000 mg | sleep quality
- GABA – 750 mg | relaxation
- Zinc + Copper – 25 mg Zn + 1 mg Cu | immune & hormone
🔍 Evidence Highlights (Quick-Scan)
- Vitamin C: ↓ cold duration 8 %
- Vitamin D3 + K2: ↓ cancer mortality
- NAC: ↑ glutathione & endothelial function
- Omega-3 Fish Oil: ↓ cardiac death 9 %
- Berberine: HbA1c drop ≈ metformin
- Lion’s Mane: cognition ↑ (MMSE +2.2)
- Reishi Primo: immune cell ↑, QoL ↑
- Turmeric + BioPerine: ↓ hs-CRP 0.86 mg/L
- Ashwagandha: strength ↑ 14 %, cortisol ↓ 27 %
- Glycine: sleep quality ↑ 15 %
- Liposomal NMN Pro 300: NAD⁺ ↑ 38–90 %
- Resveratrol: FMD ↑ & TG ↓
📚 Deep-Dive Evidence Rundown
| Supplement | Dose | Evidence | Take-away |
|---|---|---|---|
| Vitamin C | 1 g | ↓ colds 8 % | Immune & collagen |
| Vitamin D3 + K2 | 2 000 IU | ↓ cancer mortality | Maintain 40–60 ng/mL |
| NAC | 600 mg BID | ↓ AF 36 % | Detox & GSH |
| Turkey Tail | 1 050 mg | NK-cell ↑ 152 % | Immune adjuvant |
| Lion’s Mane | 900 mg | MMSE +2.2 | Neurotrophic |
| Liposomal NMN Pro 300 | 300–600 mg | NAD⁺ ↑ 38–90 % | Boost NAD⁺ |
| Resveratrol | 600–900 mg | TG ↓ 18 mg/dL | SIRT1/vascular |
| Omega-3 Fish Oil | 2 softgels | ↓ cardiac death 9 % | Cardio-protect |
| Berberine | 400 mg ×3 | HbA1c −1.8 % | Glucose control |
| Turmeric + BioPerine | 2.25 g | hs-CRP −0.86 mg/L | Anti-inflammatory |
| MSM + GlcN + Chon | 2 caps | Knee pain ↓ | Joint support |
| DIM | 400 mg | E-ratio +47 % | Hormone balance |
| Reishi Primo | 2 caps | Immune ↑ | Sleep/HRV |
| Ashwagandha | 2.1 g | Strength ↑ 14 % | Adaptogen |
| Glycine | 3 g | Sleep ↑ 15 % | Relaxation |
| GABA | 750 mg | Latency ↓ 5 min | Relaxation |
| Zinc + Copper | 25 mg Zn + 1 mg Cu | T ↑ | Immune & hormone |
🔑 Patterns & Practical Nuggets
- 🚀 Big ROI: D3+K2, Omega-3s, Berberine, Curcumin, Ashwagandha
- 🛡️ Immune shields: Reishi, Turkey Tail, Vitamin C
- 🦴 Joint stack: Curcumin+MSM+GlcN+Chon
- 🧠 Cognitive: Lion’s Mane+Omega-3+B-vits
🔥 Power-Tips for Max Effect
- Hydrate: 350 mL water + electrolytes
- Sirtuin co-activators: Resveratrol/quercetin
- Labs: NAD⁺ & 25-OH-D every 3–4 mo
- Watch FDA: NMN’s status
💧 Quick-Read – Liposomal NMN Pro 300
- 🚀 Dose: 300–600 mg
- ⏰ Food: not required
- 🤝 Stacks: Resveratrol, quercetin
🍷 Quick-Read – Resveratrol
- ⚖️ Dose: 600–900 mg
- 🍝 Food: with dietary fat
☕️ Empty-Stomach Supplements & Coffee Rules
Coffee OK: NMN Pro, Vit C, B12, NAC, Lion’s Mane, Turkey Tail, Berberine
Skip caffeine ≥ 60 min: Reishi Primo, Glycine, GABA, Ashwagandha
🔬 Human Evidence Snapshot
| Study | Population & Risk | Dose | Key Findings |
|---|---|---|---|
| Huang 2022 | Healthy adults | 300–600 mg | ↑ NAD⁺ up to 90 % & vitality ↑ |
| Meng 2024 | Mixed metabolic-risk | 250–600 mg/d | Glucose ↓3.6; TG ↓18; CRP ↓ |
| Clinical Endocrinol Metab | Metabolic cohort | 1 g × 16 wk | Insulin resistance unchanged |
| Batista-Jorge 2021 | MetS adults | 500 mg × 90 d | Body mass ↓ 3 kg; visceral fat ↓ |
| Frontiers Pharmacol 2024 | Vascular pts | 150–1 000 mg | FMD ↑2–4 % |
| Wightman et al. | Crossover | 500 mg fasted vs fed | Cmax ↑ & t½ ↑ (food ↑ bioavail) |
🥇 Key Take-aways
- 500–900 mg trans-RSV is the human sweet-spot; Adora lands right there.
- Benefits: vascular elasticity, glucose/lipid improvements, SIRT1 activation.
- Responder effect: higher inflammation/IR see bigger pay-offs.
- Safety: GI upset >1 g/d; space fish oil/primrose if bruising.
- Regulatory: RSV DSHEA-safe; NMN under FDA watch.
➕️ Adora Organics Resveratrol 1 600 mg
| Protocol Point | Recommendation |
|---|---|
| Serving / dose | 2 caps = 1 600 mg complex (≈ 600 mg trans-RSV); heavy athletes may go to 3 caps (~900 mg) |
| Timing | With first meal; fat roughly doubles AUC (PMC) |
| With food? | Take with dietary fat & pepper/spice; caffeine OK |
| Stacks | NMN AM → RSV PM; curcumin/quercetin for Nrf2 & anti-inflammatory |
| Cycling | 5–6 wk on / 1 wk off |
➕️ Liposomal NMN Pro™ 300 — How, When & Why to Take It
| Protocol Point | Recommendation |
|---|---|
| Standard dose | 1 capsule = 300 mg. Start at 300 mg each morning; may titrate to 600 mg (2 caps) if targeting aggressive NAD⁺ elevation or ≥ 90 kg body-weight. Trials show safety up to 900 mg/day for 60 d. (PubMed) |
| Timing | Immediately after waking (still fasted). Synchronizes with the circadian NAD⁺ rise and boosts sirtuin activity more than evening dosing. (Nature) |
| Food? | Liposomal coat protects NMN from gut degradation, so food is not required. Fasted dosing avoids nicotinamide “flush” and preserves your feeding window. |
| Stacks well with | Resveratrol or quercetin (polyphenols up-regulate SIRT1), low-dose caffeine (AMPK synergy), morning Lion’s Mane (focus). |
| Cycle? | 5–6 days on / 1 day off weekly or 1 month on / 1 week off to prevent tolerance. |
🔬 Evidence Deep-Dive — Liposomal NMN
| Study & Design | Dose / Duration | Key Outcome(s) |
|---|---|---|
| Irie et al., 2019 (open-label NMN trial) (PMC) | 250 mg/day × 10 wk | NAD⁺ ↑ 38 % by wk 10; no adverse events. |
| Huang et al., 2022 (DB-RCT, 80 adults) (PubMed) | 300–900 mg/day × 60 d | NAD⁺ ↑ dose-dependently; vitality ↑ 11–17 %; well-tolerated to 900 mg. |
| Yoshino lab, 2023 (RCT, pre-diabetic women) (ScienceDirect) | 250 mg/day × 10 wk | NAD⁺ ↑ 40 % in PBMCs; VO₂peak ↑ ~8 %. |
| Meng et al., 2024 (Sys-review & MA, 10 RCTs) (Taylor & Francis) | 250–600 mg/day | Glucose ↓3.6 mg/dL; TG ↓18 mg/dL; no serious AEs. |
Ashwagandha — Adverse Effects & Precautions
- Gastrointestinal upset (nausea, diarrhea): take with food to reduce.
- Drowsiness or sedation: caution with driving or machinery.
- Thyroid effects: may raise T₃/T₄ levels—monitor if on thyroid meds.
- Blood pressure: can lower BP—use cautiously in hypotension.
- Drug interactions: sedatives, immunosuppressants, thyroid drugs—consult your physician.
- Avoid if pregnant or nursing; limited safety data.
📊 Creatine Benefits in Young & Elderly
| Study & Design | Population | Key Findings |
|---|---|---|
| Devries & Phillips, 2014 | Older adults (≥ 60 yr) | Creatine + RT ↑ muscle mass & strength vs RT alone; attenuates sarcopenia. |
| Candow et al., 2019 | Adults ≥ 65 yr | Creatine ↑ muscle mass & performance; reduces fall risk & inflammation. |
| Jagim et al., 2020 | Young adults (18–30 yr) | Creatine during RT ↑ bench press & leg press strength vs placebo. |