The Female Longevity Stack
Evidence-based longevity protocol designed specifically for women's healthspan — addressing hormonal fluctuations, bone density, cardiovascular protection, and cognitive preservation across the lifespan.
Daily Schedule
Timing and dosage for each step
Morning
Morning
Evening
Monthly
Evening
With meals
Protocol Overview
This protocol addresses the specific longevity challenges women face: hormonal volatility across reproductive decades, accelerated bone density loss post-menopause, elevated cardiovascular risk after 50, and cognitive vulnerability linked to oestrogen decline. Each compound is selected for mechanistic relevance to female biology, not just general longevity.
Why Women Need a Different Longevity Protocol
Men and women age differently at the molecular level. Women experience a relatively abrupt decline in oestrogen at menopause — a hormonal shift with systemic consequences for bone, cardiovascular, and neurological health. Standard longevity protocols designed around male physiology miss these biology-specific vulnerabilities.
Core Stack
NMN — 500mg/day (morning)
NAD+ precursor addressing the mitochondrial decline that accelerates after 40. In women, oestrogen normally supports mitochondrial biogenesis — NMN partially compensates for the post-menopausal loss of this effect.
Evidence: Yoshino et al. (NEJM Evidence, 2021) — 250mg/day NMN improved muscle insulin sensitivity in postmenopausal women with prediabetes, the first placebo-controlled human NMN trial in women.
Taurine — 2g/day (morning or pre-exercise)
The amino acid with the most compelling recent longevity data. Singh et al. (Science, 2023) demonstrated that taurine deficiency drives ageing across species, and supplementation extended lifespan in mice by up to 12% — with mechanisms (mitochondrial function, stem cell health, gut barrier) directly relevant to female longevity.
Ashwagandha — 300–600mg KSM-66 extract/day (evening)
The most clinically validated adaptogen for stress-axis regulation. In women specifically, ashwagandha has demonstrated HPA axis normalisation, cortisol reduction, improved sexual function, and thyroid support. Chronic cortisol elevation is a significant driver of bone loss and metabolic dysfunction in women.
Timing: Evening for cortisol rhythm alignment and sleep benefit.
Fisetin — 500mg, 2–3 days/month
The most potent natural senolytic. Fisetin clears senescent cells — dysfunctional "zombie cells" that accumulate with age and drive inflammageing through SASP (senescence-associated secretory phenotype). A single clinical trial (Robbins et al., EBioMedicine, 2021) demonstrated fisetin reduces senescent cell burden in older adults.
Cycling: 2 consecutive days per month, not daily. Daily use risks JAK pathway effects.
Magnesium Threonate — 1,500–2,000mg/day (evening, split dose)
The only magnesium form that crosses the blood-brain barrier. Addresses both cognitive preservation and sleep quality — two areas disproportionately affected in perimenopausal and post-menopausal women. Also supports bone density as a cofactor for calcium metabolism.
Omega-3 DHA — 2g EPA+DHA/day (with fatty meal)
Cardiovascular and neurological protection. Post-menopause, women's cardiovascular risk rises substantially — omega-3's reduce triglycerides, stabilise cardiac rhythm, and provide DHA for neuronal membrane maintenance. The REDUCE-IT trial demonstrated 25% cardiovascular event reduction with high-dose EPA.
Biomarkers to Track
Monitor at baseline and every 6 months: hs-CRP (inflammageing), fasting insulin, HbA1c, lipid panel, vitamin D, DHEA-S (adrenal reserve), oestradiol (pre-menopause), bone density (DEXA, annually post-50).