2 min
Core Supplements
Take daily: Vitamin D3 (2000-5000 IU), Omega-3 (2-3g), Creatine (5g), Magnesium (300-400mg).
Alex Rivera's Longevity & Healthspan Protocol
Evidence-based practices to extend your healthspan and optimize long-term health.
Disclaimer
Nothing here is medical advice. Each protocol is one person’s record of a routine they ran. Talk to a qualified professional before changing your diet, supplements, training, or anything else.
Omega-3 Fish Oil
Vitamin D3
Creatine Monohydrate
Magnesium Glycinate
2 min
Take daily: Vitamin D3 (2000-5000 IU), Omega-3 (2-3g), Creatine (5g), Magnesium (300-400mg).
Prioritize 7-9 hours of quality sleep. Poor sleep accelerates aging more than almost any other factor.
Eat all meals within an 8-10 hour window. For example, 10am-6pm. This supports autophagy and metabolic health.
45 min
Do 150-180 minutes of Zone 2 cardio per week (you can hold a conversation). Walking, cycling, or swimming work well.
45 min
Lift weights 2-3x per week. Focus on compound movements: squats, deadlifts, presses, rows. Muscle mass is crucial for longevity.
Eat 1.6-2.2g protein per kg of bodyweight daily. Distribute across meals for optimal muscle protein synthesis.
Track key biomarkers annually: blood glucose, lipids, blood pressure, inflammation markers. Knowledge enables action.
Protocol first published
This protocol combines the most researched longevity interventions: caloric awareness, exercise, sleep, and key supplements that support healthy aging.
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Protocols are user-submitted content and should not be considered medical advice.
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