How to Slow Ageing Starting Today: Your Complete Beginner's Guide

Everything covered in this series of posts can feel a little overwhelming if you're new to longevity science. The biology is complex. The research is moving fast. The supplement options are numerous.

So here, in one practical guide, is where to start. What to do first. What to add over time. And how to think about all of it without getting lost in the details.

Step 1: Get the basics right (weeks 1–4)

Before any supplement can work optimally, your foundational habits need to be in place. These are the most important because they activate your body's own longevity pathways — and nothing you can buy substitutes for them:

• Stop eating three meals a day. Aim for a 14-hour fasting window. Start by simply delaying breakfast by an hour each day until you can comfortably skip it entirely.
• Get out of breath for 5 minutes, three times a week. Run. Cycle. Swim. It doesn't matter what you do — what matters is the intensity.
• Eat more plants. Add blueberries, dark leafy greens, and colourful vegetables. Reduce ultra-processed food and excess sugar.
• Sleep 7–8 hours. Cellular repair happens primarily during sleep. No supplement compensates for poor sleep.

Step 2: Add foundational supplements (month 2)

Once your habits are in place, these are the supplements with the strongest safety profiles and most compelling evidence bases:

• NMN or NR — to restore NAD+ levels and reactivate your sirtuin longevity proteins
• Resveratrol or pterostilbene — polyphenol sirtuin activators that work synergistically with NAD+ precursors
• Vitamin D with K2 — fundamental for immune function, bone health, and cardiovascular protection

Step 3: Build your complete stack (month 3+)

As your routine solidifies, consider adding:

• Spermidine — to support autophagy and epigenetic stability
• Lion's Mane extract — for cognitive longevity and NGF support
• Turmeric curcumin — to reduce chronic inflammation systemically

The most important thing to remember

Your DNA is not your destiny. How you live your life is 80–90% of your rate of ageing. Identical twins who make different lifestyle choices end up biologically decades apart. You have more control over this than you think — and the science to support specific interventions has never been stronger.

Start today. Not perfectly — just consistently.