Lifestyle Protocol

Longevity Lifestyle Protocol

Combining intermittent fasting, exercise timing, sleep optimization, and stress management with peptide and supplement protocols for maximum longevity benefit. These lifestyle factors are the foundation — no amount of peptides can compensate for poor habits.

Intermittent Fasting — The Free Longevity Tool

Fasting activates autophagy (cellular cleanup), inhibits mTOR (growth/aging pathway), activates AMPK (energy sensing), and upregulates FOXO3 (longevity gene). It is the single most powerful free intervention for longevity — and it synergizes powerfully with peptides.

Fasting Protocols by Goal

Choose based on your current phase and objectives

16:8 Protocol (Daily)

Easy

Schedule: Eat within 8-hour window, fast for 16 hours

Best For: Daily maintenance, fat loss, general longevity

Example: Male (4am wake): First meal 10:00am, last meal 6:00pm. Female (3am wake): First meal 9:00am, last meal 5:00pm.

Autophagy Level: Moderate — begins around hour 14-16

Peptide Timing: Take MK-677 at bedtime (fasted). MOTS-c and BPC-157 in the morning during fasted state for maximum absorption. NAD+ injection during fasted window.

18:6 Protocol (Daily)

Moderate

Schedule: Eat within 6-hour window, fast for 18 hours

Best For: Enhanced fat loss, deeper autophagy, body recomposition

Example: Male: First meal 12:00pm, last meal 6:00pm. Female: First meal 11:00am, last meal 5:00pm.

Autophagy Level: Strong — full autophagy activation by hour 16-18

Peptide Timing: Same as 16:8 but with longer fasted peptide absorption window. GH-releasing peptides (CJC-1295, Ipamorelin) are most effective during this extended fast.

OMAD (One Meal A Day)

Hard

Schedule: Single large meal within 1-2 hour window

Best For: Aggressive fat loss, maximum autophagy, mTOR inhibition

Example: One large meal at 4:00-5:00pm. 22-23 hour fast.

Autophagy Level: Very Strong — deep autophagy and cellular renewal

Peptide Timing: All peptide injections in morning fasted state. MK-677 at bedtime. Ensure adequate protein (minimum 1.5g/kg) in single meal.

5:2 Protocol (Weekly)

Moderate

Schedule: Eat normally 5 days, restrict to 500-600 cal for 2 non-consecutive days

Best For: Sustainable long-term approach, metabolic flexibility

Example: Normal eating Mon-Fri, restricted Tuesday and Thursday (or any 2 non-consecutive days).

Autophagy Level: Moderate-Strong on fasting days

Peptide Timing: On fasting days, all peptides taken in morning. Spermidine supplement on fasting days for enhanced autophagy.

72-Hour Extended Fast (Monthly)

Very Hard

Schedule: Complete water fast for 72 hours, once per month

Best For: Maximum autophagy, stem cell regeneration, immune system reset

Example: Friday evening to Monday evening. Water, electrolytes, and black coffee only.

Autophagy Level: Maximum — full stem cell regeneration begins at 48-72 hours

Peptide Timing: Continue BPC-157 and TB-500 during fast for tissue protection. Avoid MK-677 (hunger amplification). Break fast gently with bone broth.

Fasting + Peptide Synergy Map

How fasting amplifies peptide effects

Peptide	Fasting Synergy	Mechanism
MOTS-c	Very High	Fasting activates AMPK → MOTS-c amplifies this signal → enhanced fat oxidation and mitochondrial biogenesis
MK-677	High	Fasting naturally elevates GH → MK-677 at bedtime further amplifies GH pulse → maximum growth hormone output
BPC-157	Moderate	Fasting-induced autophagy clears damaged tissue → BPC-157 accelerates regeneration of cleared areas
NAD+	Very High	Fasting upregulates NAD+ demand → exogenous NAD+ meets increased cellular need → maximum sirtuin activation
CJC-1295	High	Fasting state = low insulin → GH-releasing peptides work best with low insulin → amplified GH release
Epitalon	Moderate	Fasting reduces oxidative stress on telomeres → Epitalon rebuilds telomeres in cleaner cellular environment
5-Amino-1MQ	High	Fasting + NNMT inhibition = dual NAD+ boosting → maximum sirtuin pathway activation

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