Example: Blueprint-style longevity stack
My current longevity stack: - Rapamycin 6mg weekly (Sunday AM) - Metformin 500mg/2x daily - Atorvastatin 5mg nightly - TRT 100mg/wk (split E3D) - NMN 1g/day, AM - TMG 500mg/day with NMN - Collagen 20g/day Goal: minimize all-cause mortality. Bloodwork quarterly.
A surprisingly disciplined longevity stack: rapamycin and metformin at human-trial doses, low-dose statin, and a sane TRT protocol. NMN remains the weakest link — the human evidence is thin and the cost-per-unit-benefit is poor versus boring basics like sleep, zone 2 cardio, and the statin already in this stack.
| Goal | Score | Grade | Weight | Why |
|---|---|---|---|---|
| Longevity | 86 | B | 55% | Rapamycin + metformin + statin is a defensible, evidence-aligned core; TRT well-dosed. |
| Cognition | 55 | F | 5% | Nothing in the stack directly targets cognition; TRT may help fatigue-mediated focus. |
| Sleep & recovery | 60 | D- | 5% | TRT and well-managed glucose help sleep indirectly; nothing targets sleep architecture. |
| Energy & metabolism | 80 | B- | 30% | Metformin + TRT + low-dose statin should improve insulin sensitivity and energy stability. |
| Body recomposition | 65 | D | 5% | TRT supports lean mass, but no training/nutrition signal in the stack itself. |
Ingredients (7)
Rapamycin
- Dose
- 6mg weekly · Sunday morning, fasted
- Mechanism
- mTORC1 inhibitor that pulses inhibition of growth signaling, with proposed effects on autophagy, senescence, and immune resilience.
- Take
- Within the range used in human longevity research (5–10mg weekly). Higher than the cardiometabolic-friendly 3mg/wk some clinicians prefer; bloodwork (lipids, fasting glucose, HbA1c) is mandatory at this dose.
Metformin
- Dose
- 500mg twice daily · with meals
- Mechanism
- Activates AMPK, lowers hepatic gluconeogenesis, modestly improves insulin sensitivity.
- Take
- Sub-therapeutic for diabetes (typical 1500–2000mg/day) but reasonable for prediabetic/longevity use. Some longevity researchers worry it blunts exercise adaptations — a real consideration if the user trains hard.
Atorvastatin
- Dose
- 5mg nightly · with dinner
- Mechanism
- HMG-CoA reductase inhibition lowering LDL/ApoB; ApoB is the most causally established lipid driver of atherosclerotic disease.
- Take
- A very low dose — about 1/8 the typical secondary-prevention dose. For a primary-prevention longevity user with elevated ApoB, this is a pragmatic starting dose with minimal side-effect risk.
Testosterone (TRT)
- Dose
- 100mg/week · split every 3 days
- Mechanism
- Replaces or augments endogenous testosterone; affects muscle protein synthesis, mood, libido, hematocrit.
- Take
- A clinically conservative TRT dose that targets the upper-normal range without supraphysiologic spikes. Splitting E3D minimizes E2 swings. Requires baseline labs and ongoing E2/hematocrit/PSA monitoring.
NMN
- Dose
- 1g/day · morning
- Mechanism
- NAD+ precursor; proposed to support sirtuin activity and mitochondrial function.
- Take
- 1g/day is at the high end of common dosing; human RCTs are small and outcomes mostly biomarker-level. Bioavailability of oral NMN is contested. The cheapest version of this lever is sleep and exercise.
TMG (trimethylglycine)
- Dose
- 500mg/day · with NMN
- Mechanism
- Provides methyl groups to support homocysteine metabolism, theoretically offsetting methylation demand from NAD+ precursors.
- Take
- Reasonable methyl-donor co-administration if NMN is being used. Whether it's necessary is uncertain, but the cost is low and the mechanism is plausible.
Collagen peptides
- Dose
- 20g/day · morning
- Mechanism
- Provides glycine, proline, and hydroxyproline — substrates for connective tissue protein synthesis.
- Take
- Reasonable dose for tendon/skin support if combined with vitamin C. Not load-bearing for any longevity outcome.
Risks & interactions
- Rapamycin requires active monitoring at 6mg/wkhigh
This dose sits above the ~3mg/wk many longevity clinicians prefer for asymptomatic users. Lipids, fasting glucose, HbA1c, and CBC should be checked quarterly; rapamycin can elevate triglycerides and worsen glucose tolerance in some users. Skip doses around any active infection.
- TRT requires baseline + ongoing labsmedium
Even at 100mg/wk, hematocrit, E2, PSA, and ferritin should be tracked. This stack mentions quarterly bloodwork, which is the right cadence.
- Metformin may blunt training adaptationsmedium
If the user trains for hypertrophy or VO2max, metformin's AMPK activation can attenuate mitochondrial and hypertrophic adaptations. Timing it away from training sessions is a partial mitigation.
- NMN cost-per-benefit is poorlow
Not a safety risk — a dollar-efficiency one. At 1g/day, NMN likely costs $40–80/mo for outcomes the rest of this stack already addresses.
Estimated cost
Compounding pharmacy pricing for rapamycin (~$60–120) and TRT (~$40–80). Generic metformin/atorvastatin ~$10–20. NMN/TMG/collagen at retail supplement pricing ~$80–160 depending on brand.