The Mark Hyman Longevity Protocol: A Comprehensive Guide to Extending Lifespan

May 30, 2024 5 mins to read

Dr. Mark Hyman, a leader in functional medicine, has created a detailed program to help people live longer and stay healthier. His plan combines smart eating habits, lifestyle changes, and specific supplements to fight aging and help prevent chronic illness from developing. Let’s dive into the main parts of Dr. Hyman’s longevity protocol.

Dietary Foundations

Dr. Mark Hyman’s longevity protocol focuses heavily on diet to promote health and longevity. He recommends eating whole, unprocessed foods like vegetables, fruits, nuts, seeds, lean proteins, and healthy fats to reduce inflammation and support gut health. He also champions the Mediterranean diet, rich in olive oil, fish, whole grains, and vegetables, for its benefits to brain health and reducing neurodegenerative disease risks. Dr. Hyman stresses cutting down on added sugars to prevent obesity, diabetes, and heart disease. Additionally, he highlights the importance of detoxifying foods, such as broccoli sprouts, to help the body eliminate aging toxins.

Whole Foods Diet

Dr. Hyman emphasizes the importance of a diet rich in whole, unprocessed foods. This includes plenty of vegetables, fruits, nuts, seeds, lean proteins, and healthy fats. Such a diet helps reduce inflammation, support gut health, and provide essential nutrients that are often missing in a standard Western diet.

Mediterranean Diet

Research supports the Mediterranean diet’s effectiveness in promoting brain health and reducing the risk of neurodegenerative diseases. This diet is high in olive oil, fish, whole grains, and vegetables, which collectively help to maintain cognitive function and overall health​.

Reducing Sugar Intake

Dr. Hyman highlights the dangers of added sugars, which are linked to numerous health issues including obesity, diabetes, and heart disease. Limiting sugar intake can significantly reduce these risks and promote better metabolic health​.


Compounds like sulforaphane from broccoli sprouts enhance the body’s detoxification processes, reducing the burden of toxins that can accelerate aging​.

Lifestyle Modifications

  1. Regular Exercise: Physical activity is crucial for maintaining muscle mass, cardiovascular health, and metabolic fitness. Strength training and aerobic exercises are particularly beneficial in extending healthspan and reducing the risk of chronic diseases.
  2. Stress Management: Chronic stress negatively impacts health and accelerates aging. Techniques such as meditation, yoga, and adequate sleep are essential components of Dr. Hyman’s protocol for maintaining mental and emotional well-being​.
  3. Healthy Sleep: Quality sleep is vital for the body’s repair processes, cognitive function, and overall health. Dr. Hyman advises prioritizing good sleep hygiene to ensure restorative sleep​.

Targeted Supplementation

Dr. Hyman recommends several supplements to support longevity, including the following:


Found in red wine, resveratrol activates sirtuins, proteins that help extend lifespan by improving cellular health and metabolism​.

NAD+ Precursors

Supplements like Nicotinamide Riboside (NR) and Nicotinamide Mononucleotide (NMN) support cellular energy production and have been shown to have anti-aging effects​/


Compounds such as quercetin, curcumin, and catechins from plants support various longevity pathways and have anti-inflammatory and antioxidant properties​.

Where to Buy Resveratrol, NAD+ and Polyphenols

I only select and promote the absolute best, highest quality and thoroughly tested supplements. You can find my recommended brands on on shop here on JDNutrition.Health (click button below).

Innovative Therapies

  1. Stem Cell Therapy: Emerging therapies, such as stem cell treatments, are explored for their potential to regenerate tissues and reverse aging processes. These therapies are at the forefront of longevity research and offer promising avenues for extending healthspan​.
  2. Hormone Optimization: Balancing hormones through lifestyle, diet, and possibly hormone replacement therapy can mitigate the effects of aging and improve vitality​.


Dr. Mark Hyman’s longevity protocol takes a comprehensive approach to help people live longer and healthier lives. It blends diet, lifestyle changes, and the latest scientific innovations for an incredible protocol that is changing lives. By emphasizing whole foods, regular exercise, stress management, and specific supplements, individuals can greatly improve their healthspan (different than lifespan) and maintain a high quality of life well into their later years.


  • Hyman, M. (n.d.). The Emerging Science of Longevity. Retrieved from
  • Hyman, M. (n.d.). The 3 Daily Supplements Everyone Should Be Taking For Longevity. Retrieved from
  • Diamandis, P. (2023). The Proven Longevity Practices Extending Lifespans. Retrieved from

By adopting these principles, you can take proactive steps toward achieving optimal health and longevity.


The information provided in this article is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The views expressed in this article are those of the author and do not necessarily reflect the official policy or position of any health care agency or government entity in Canada or the United States.

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