Ryan’s actual longevity stack.
The hardware, supplements, and tracking layer I personally run daily. Refined over 18 months of testing. Affiliate-disclosed across every link - the brands I picked are the brands I use.
I founded MyProtocolStack in 2024 to track peptide protocols, lab biomarkers, and longevity hardware in a single timeline - because nothing else existed that did it. Lifespan Vault is the editorial publication that catalogs the gear MPS users (and I) actually buy.
What follows is my actual stack. Not the “maximum effort” version, not the “ideal world” version. The version that fits my schedule, holds up to 18 months of compliance, and produces measurable changes in my Mito Health labs every 6 months.
The pattern I’ve learned: compliance dominates everything else. A “perfect” stack you don’t use is worse than a “good” stack you run daily. Most of my picks here are NOT the highest-spec item in their category - they’re the highest-spec item I’ll actually use 5 days a week without thinking about it.
The morning block
Plunge Chill 1HP Pro
3-5 minutes at 38-40°F before the first call. Sympathetic-nervous-system reset that flattens the cortisol curve for the rest of the morning. Plunge Chill replaced a $9K Plunge Pro tub last year - cooling math is identical, capital outlay is 1/5.
Oura Ring Gen 4
Daily readiness check before I commit to the workout block. If readiness < 70 OR temperature trend flagged, I scale the day down. Oura's temperature signal is the killer feature for me - catches viral load 24-48 hours before symptoms most cycles.
EcoWise Creatine HCl
3 gummies = ~2.25g CON-CRET HCl, equivalent to ~5g monohydrate at standard absorption. Switched from Momentous powder 6 months ago because compliance was sliding - I take the gummies daily without thinking now.
The midday block
NovaaLab Light Pad
15 min on lower back during desk work, 4-5x per week. The flexible-pad form factor wins on compliance - I run sessions while reading on Kindle. Pair with Quasar MD Plus on weekends for face-zone work.
Quasar MD Plus
Face-focused PBM - 10 min per zone, weekend mornings only. The longest-pedigree clinical brand in home red light (founded 2010). Skin-quality changes visible at the 90-day mark.
The evening block
Mosaic Weighted Blanket (20 lb)
Cortisol-regulator. The 20 lb blanket calibrated to my body weight (~10%) is what dropped my sleep-onset latency from ~22 min to ~9 min over the first 4 weeks of using it. The single best sub-$300 sleep purchase I have ever made.
Manta Sleep Mask Pro
Eye-cup design (zero pressure on eyeballs) means I can wear it on my back and side without sleep-stage disruption. Travel essential - every hotel has light leaks I would not have believed before owning a real mask.
Wonderfeel Youngr NMN
900mg NMN + co-factor stack (resveratrol, ergothioneine, hyaluronic acid). I take NMN as a 5-10 year longevity bet, not for acute effects. The honest framing: cellular NAD+ supplementation is plausible but not yet proven for healthspan endpoints in humans.
NanoNerds Multi-Form Magnesium
Glycinate + threonate + citrate covers sleep, cognitive, and digestive use cases simultaneously. Switched from BiOptimizers a year ago for the cleaner Nordic-formulation aesthetic. Take 2 capsules 30 min before bed.
The tracking layer
Mito Health Membership
$359/yr for 100+ biomarkers tracked 2x/year. Lab cadence: baseline in January, follow-up in July. The longitudinal data is what tells me whether the stack is actually moving things - without it, every other purchase is a guess.
MyProtocolStack
Disclosure: I built this. I run it because nothing else exists that ties peptide protocols + lab biomarkers + recovery sessions + wearable data into one timeline with PDF lab parsing. The protocol layer is what makes the every-90-day clinician conversation actually useful.
The credibility section
Most longevity-content authors won’t tell you what they don’t take. I will. Here’s the deliberate skip list and why:
- No GLP-1. Not because I think it’s bad - the SELECT trial cardiovascular data is genuinely impressive. But my labs don’t flag insulin resistance or central adiposity, so the personal cost-benefit math doesn’t favor it. If your labs say otherwise, see my honest bmiMD review.
- No premium full-body red light panel (yet). The NovaaLab Light Pad covers my targeted-recovery use case at $349. Adding a $1,700 Joovv Solo or $11,400 Joovv Elite would be the next upgrade tier - but only when my compliance with the pad sustains 6+ months and full-body PBM becomes the constraint.
- No Eight Sleep Pod. $4,000+ smart bed cover is the most-requested upgrade question I get. My current Mosaic + cool-room setup produces 7+ hour deep-sleep blocks consistently - adding cooling tech wouldn’t move my sleep architecture meaningfully right now. If my data shifts, I’ll revisit.
- No nootropic stack. I tested racetams, modafinil, lion’s mane, and the Bryan Johnson Blueprint nootropic mix over 2024. None produced measurable cognitive changes I trusted in my own data. I gave them up. Caffeine + sleep + creatine is my entire cognitive stack.
- No hyperbaric chamber, no whole-body cryo, no float tank. All three are genuine longevity tools - covered in our Ultra-Premium category. They’re wrong for me at this life stage; the capital is better deployed in protocols I’ll actually use 5 days a week.
How I sequence the week
Cold plunge AM. Light pad midday. Full evening wind-down with weighted blanket + mask. NMN + creatine + magnesium daily.
Add 25-min Higher Dose Sauna Blanket session post-workout. Heat-shock protein induction.
Quasar MD face PBM (10 min/zone). Skip cold plunge if my Oura readiness is <60 - recovery prioritized.
Mito Health labs at the 6-month cadence. Compare deltas. Adjust supplement stack based on what biomarkers actually moved.
Don’t copy mine - build yours.
My stack works for a 30-something founder with reasonable baseline labs and a flexible schedule. Yours probably looks different. Use the Stack Builder to match a curated 4-7 item stack to your specific budget and goals.
Every product link on this page is affiliate-tagged and earns Lifespan Vault commission on outbound clicks. The picks are not for sale - only the disclosure is. See our methodology for how we evaluate, our affiliate disclosure, and our editorial policy.
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