The Dylan Gemelli Podcast - Episode #79 My 2026 Longevity Protocol: The practices and products I implement and recommend to build a longer and HEALTHIER life!

Episode Date: January 10, 2026

Episode #79 My 2026 Longevity Protocol:  The practices and products I implement and recommend to build a longer and HEALTHIER life!     Each new year brings on a time of reflection and a desire for change!  Today I am sharing my recommendations for everyone to start the new year right by building a longer and healthier life!  The key is to not only add years to your life but LIFE TO YOUR YEARS!  This needs to happen by establishing a MIND and BODY connection!  Listen in as I go through the practices I implement into my daily routine along with the supplements I recommend adding to establish better health and longevity!     Check my links and codes below for deals on some of the amazing products I am utilizing in my personal routine!     Today's episode is sponsored by Apollo Neuro!   Get the Apollo Neuro for $90 OFF!! USE CODE GEMELLI to save https://apolloneuro.com/gemelli _______________________________________________________________________________ To PURCHASE MITOPURE visit Dylan's landing page and use code DYLAN to save 20% OFF!! https://shop.timeline.com/DYLAN     TONUM supplements for the MIND AND BODY!   USE CODE "DYLAN" to save!!  https://www.tonum.com/DYLAN   TRULY Increase Your NAD LEVELS with WONDERFEEL NMN: https://getwonderfeel.com/?utm_source=DylanGemelli&utm_medium=podcast     MESCREEN: The world's first and only at home mitochondrial efficiency test Save $100 with CODE   DYLAN   https://mescreen.com/cart/47561239626013:1?discount=&ref=DYLAN       HIRE DYLAN ON THE MINNECT APP HERE: expert.minnect.com/@DylanGemelli     Follow Dylan on Instagram, Facebook, Twitter and Tiktok @dylangemelli and PLEASE SUBSCRIBE and leave reviews!!   MAKE SURE TO GO TO DYLAN'S YOUTUBE CHANNEL for MORE video content!!    https://www.youtube.com/@DylanGemelliBiohacking Email Dylan for booking, collaborations and/or to apply for the Dylan Gemelli Podcast [e-mail] Visit Dylan's Homepage https://dylangemelli.com

Today's episode is sponsored by Apollo Neuro. Apollo is the leading doctor recommended wearable technology. Apollo's award-winning smart vibes AI works effortlessly behind the scenes, automatically integrating into your life to deliver gentle, personalized vibrations that activate your vagus nerve, helping you fall asleep faster, stay asleep longer, and wake up balanced, focused, and ready each day. Not only that, but the Apollo Neuro is the first and only wearable that improves your age. APOLO is effortless. Simply wear it throughout the day and night and let it do the work for you. It's safe for anyone and everyone with no side effects and is the only wearable that can be worn

anywhere on your body. Optimal health requires both the mind and body to be in line and Apollo is the key to establishing that connection. Check the description below to save $90 with my special discount. Take control over your health today with Apollo Neuro. All right everybody, welcome back to the Dylan Jameli podcast. So I have a topic of discussion today that I'm extremely excited about. I've been wanting to talk about and this is the perfect time to do it. It's my 2026 protocol for longevity. So what I'm going to do here is I'm going to talk to you about the practices that I believe are going to be helpful to obtain longevity. We're going to get into different things that I'm doing in terms of my everyday routines, rituals, things that I feel are going to enhance your quality of life,

build upon them that have to do with nature and getting outside, working out types of things. I'm going to talk about my number one health device out there that I think is an essential part of really, really focusing on the mind part of the mind-body connection, which you know is my focus on what I'm going to be talking about on this particular video and in general for the duration, because that is how we do obtain full health alignment. and then I'm going to get into some supplements that I personally take, that I feel are of the utmost importance to aid in our health and wellness journey in the coming year. I'm not going to get into your essential, essential, like, electrolytes and vitamins and things of that nature.

That's a totally different topic that I will get into. These are the added ingredients that I think are going to actually help us achieve that long-term health and potential. and I'm not going to sit here and try to pitch people and sell people 75,000 different products. That's not who I am or what I do. I've been in this industry for 15 to 20 years and I have seen it all. And I know, one, how disheartening it is to see the many bad products that make a lot of promises that are tricky marketing. And two, the amount of influencers that will try to promote 20, 30, 40 different products that they really don't even use. There are some out there that use 100 different things, but that's not a healthy way to be teaching people to do things either.

And I'm not that person. I work with and believe in the products that I certainly use that I know are essential to my long-term health. And I'm not saying the ones that I recommend are the only ones that I ever use. I mean, that would also be misleading. However, I want to talk about the things that I feel are very, very important and essential to get that mind-body connection. that are added into our normal everyday things that we have. And I'm not going to get into diet structure right now. I will put an emphasis on the importance of diet,

especially when it comes to mind-body connection. So I will start there. Mind-body connection. For me, it starts with spirituality at the top. That may be different for everybody out there. I firmly, firmly believe, and I don't have a direct science to prove that I have a personal experience and understanding of that.

You can just focus on the mind and the body, if you're not of that spirituality. Mine is with God, and I credit that in everything that I do, and I always will, and that is something that some people are in full alignment with, and some are not. If you are,

then you understand where I'm talking about on this tree, where you start there at the top, and then the tree goes off onto two different directions that then branches down into their sublets, but it goes to mind one way and body the other way. If you're not in the spirituality area, I would say that at that top point, it would be at least to spend time thinking. If you're into meditation, something of that ilk or sork, that you need that in your life,

to get calm, to gather your thoughts, to de-stress. I just firmly believe that talking with God and praying is the answer there. But like I said, to each their own there, I am not here to preach to you on this particular video, nor in general, I will just always give people any insight I can, and if they want to expound on that, I have all the time in the world for that. However, when it comes to mind and body, there is a alignment there that needs to occur. If I put you on the best diet plan, the best fitness protocol, I balance out your hormones, I do everything, and your mind is not right. We're never going to have full health alignment. You're going to be stressed. You're going to be overthinking.

If you have an overactive parasympathetic nervous system, for example, which many, many people do. I don't have the exact percent number in front of me, but it's very high. That can put us in a constant state of fight and flight and will never, ever be able to have total and full health. It'll contribute to so many things. Stresses, inflammation, bad decision-making, oftentimes anger, mood swings. There's multitudes of things. And then it will also cause problems in breathing patterns. It can trouble our heart rates.

it can cause anxieties, different aspects. Now, on the other side of the coin, if you have a great mind but you are not eating well, you're not taking care of yourself, you're not getting out and being active, you're not moving around, that's also going to be extremely problematic and you're never going to have full health alignment.

I would argue that if you're in bad health and condition, it makes it very difficult to have a good mindset. There are obviously outliers out there, but you know when you're not in good condition, Everybody does. I don't buy the fact that you don't. It's a matter of the will and the want and the desire to actually fix it. My goal here is to teach everyone how to live a longer, healthier life. I don't want to just add years to your life. I want to add life to your years. I want quality of life. Longevity and wellness mean that your quality of life is hot. Of course, you don't want to die, but you don't want to live a long miserable life. You, you want to be healthy. You want to be able to play with your grandkids or your kids. Enjoy travel with your spouse or getting outside. And even if you're not married and you're alone, you want to be able to do things, be active, move around and not be in pain, be able to

get out and do things. I mean, you know, as we get older, there's certain things that are going to change. Things are certain things are going to be more difficult, but certain things can be better that people act like are difficult. And I don't buy that. Well, it's just inevitable. so you might as well just do this or that and it's going to happen eventually. Yeah, certain things are going to happen eventually, but you can prolong, you can mitigate, and you can always find ways to get better as you age in a lot of ways. Certain levels are going to decline, certain things are going to change. And I'm going to talk about a couple of those things now as we get into the supplement side

of things that I'm going to address to help. I think it's important that we start with the nature side of my protocol here. and that nature side involves several different key components. One is just getting outside and walking every day. Getting outside and walking every day is key and vital. That movement, those steps, you know, everybody's got their number. Some people will tell you 8,000 steps a day. Some people will tell you 10.

Those are good ranges and numbers to be in. Just get moving outside. Get walking. Get out and getting sun every single day. Get that vitamin D naturally. Don't try to just supplement at all. I'm not telling people to stay in the sun for hours on end, develop skin problems. Look, I'm an in-between on everything.

There's people that are of the extremes one way and the other way. If you have a skin condition or some sort of problem susceptible to something, use your head. Don't do that. Just don't. But for most people, that's not an issue. And I'm also not saying go get sunburnt, go get uncomfortable, go get a heat stroke. People take things to such high extremes and levels when people speak on protocols and things.

and I've learned to cover my basis on my tracks when I tell people things. Just understand that don't take things to the extreme. Take it for what they are. There are methodologies and protocols of health. Abusing anything, too much of anything is not a good thing. Don't be under the more is always better concept. There's caps on everything. Okay?

So just always do things in the right durations, the right amounts to utilize what you're supposed to get out of them. get outside like I said walk do some grounding people are big on that it's it is a good thing uh ride a bike you can exercise outside if it's you know conditions are are bad then do your exercise at the gym or in indoors different types but i do encourage people to you know you don't have to go crazy and be mr olympia bodybuilder but i would do at least three days of strength training a week i would highly recommend that. And strength training doesn't mean going in and having to lift like an animal and go crazy and hurt yourself. Now, you do want to try to push yourself a little bit and lift

heavier weights to get more muscle size. But trust me, when I tell you, I get a lot of people that are fearful of, oh, I'm going to get too big. I'm going to gain too much muscle. I don't think a lot of people realize just how difficult it is to gain a couple pounds of real quality lean muscle. it is not easy, especially as we get older. But that is not going to be a concern unless you are just eating massive calories in different types of supplements or even steroids or other performance enhancing drugs to really get to a point where you're gaining too much muscle. It's not going to happen. It takes a lot, especially as we get older. So don't let that be a concern or deter you or any of the sort.

It's very important to work on building lean muscle throughout your life. sarcopenia is a real thing it happens and that can cause a multitude of problems as you age and it can i mean in extreme cases be fatal and kill you that's an extreme case but it's certainly going to degrade from your quality of life and also remember the more lean muscle that you build the more fat you're going to lose so always always always keep that in mind of course you want to be doing regular blood panels and checkups and check in on your hormones checking on all of your key vital areas that need to be looked upon i would encourage people to do that at a at a young younger age than you feel or have been told as necessary because there's a lot of times that you may

be able to catch something very, very early and know about it and address it before it's too late. When things are too late, they're too late. But you can always be early on things. It doesn't hurt you to take blood tests and do those things. But I'll tell you what, it will benefit you in a multitude of ways. There's a lot of things I regret personally, and one of those things is not taking that serious enough and not falling into that trap of, oh, you're young enough, you don't need to worry about that. That's bullshit.

Sorry, but I was going to catch myself, but it is. It's bullshit. You always should stay ahead of the curve and ahead of the game and stay on top of things. And so I would highly recommend doing things like that. Don't always rely on just a regular doctor to tell you these things. I'm not trying to diss doctors in any way, shape, or form. That's not what I do. But I am telling you that the only people that's going to truly take care of you is yourself.

so you have to be proactive. If something seems off, ask questions, go to somebody else, do some digging, do some research, and try to find people that can help you because they're out there. They are. Just never be too reliant on anything except for yourself. And like for me, I'm relying on God, but be reliant to take care of yourself. It's very, very important. And if you don't feel comfortable with medications or things of that nature, ask questions,

look for alternatives. Don't just feel like. You have to do something because it's your life. And there's always options, and that's the beauty of being alive and having free will. So just remember that. Make good, strong decisions and sound decisions. Now, let me talk about your vagus nerve and the mind. So I do a couple things to address the mind here.

One is with the Apollo neuro wearable. I've spoken on this multitudes of times. If you want to have your trackers, your devices, you know, I love the aura ring. I loved the Apple Watch. It gave me problems personally. But, and that's a totally different story, but with tattoos and everything and having to wear it so tight to get it to read. I love data. I'm a data guy.

Anybody that knows me knows that and those are all pertinent. But the number one device that I could recommend the most is the Apollo neuro. And I'll tell you why. What it does is sends pulses through your body to stimulate your vagus nerve. Now I'm not going to give a big vagus nerve lecture. I've got tons of work with Dr. Dave Rabin, the inventor of the Apollo Neuro, and he's the experts, not myself. I'm an expert simply by who I hang out with because they're experts and I learn from them. But he's taught me so much and he's absolutely brilliant.

So I do have a little bit of background here. the vagus nerve is so crucial and important to our overall health. And I've talked about this in brief, but it has such a control on things and such a wide range of things that it works on. It's a critical component of the nervous system. It's got a large effect on both our physical and our mental health, hence the mind-body connection. its role in regulating heart rate, digestion, inflammation, and mood makes it so important in maintaining overall well-being. Now, the Apollo is my key to stimulating my vagus nerve and keeping it functioning properly

to allow me to be in my best every day. Most people have overactive parasympathetic nervous systems, or at least a lot of people, and we have to keep those balance. Otherwise, you're in a constant fight-and-flight mode. You're always kind of, it's like a stressful, stressful. situation at all times. You need to balance between your parasympathetic and sympathetic nervous system. And so that's what the Apollo neuro is helpful in doing. Otherwise, you're going to have a dysregulated state, possibly slow heart rate, low blood pressure, fatigue, digestive issues,

dizziness, things like that, just filling off or low energy. That's when you have an overactive parasympathetic nervous system. Now, what we want to do is slow things down, balance things out. If you've suffered from traumas, some medications can cause this. Look, you want to be able to do deep breathing, talk yourself out of things, etc. But you do need that stimulation of the vagus nerve. The Apollo is excellent at that. It helps with sleep. It helps with stress. It gets you regulated. And you know what? It just makes you feel damn good. It really, really does. It's tried, true, tested years and years and years and years of research. And that is the wearable that I wear. My wife wears. I put on everybody I know when I love and I stand by and I trust. And listen,

Dr. Dave is just absolutely a one-of-a-kind individual. I mean, there's great, great people out there. Don't get me wrong, but he is on another level of great. I absolutely love this man. He, what I have seen him do for people and the care that he has and speaking with him and having meetings with him and letting him teach me so much. He is absolutely beyond a brilliant, but that brilliance really resonates into the kind of heart and human that he is. And that's what I can say about him and the Apollo neuro, and that's why I use it. Next, when it comes down to supplements, I've got a few that I've really, really taken a love

to. The longest one that I've been using is Middick Pyrr by Timeline. And everybody that knows me knows my affiliation with timeline and my love for them. But it's not just that I'm a partner with them. It's the mission. I sought them out for a purpose and a reason. When I switched into biohacking from just being a fitness guy, my main thing was going out to speak with them to learn about everything they were doing

because I had never seen anything like what they were doing. My appear is the purest form of eurylithinae. It's the number one doctor recommended uralithine supplement. It's a staple and absolute must have in my daily regimen. We're talking about mitochondria health. Stimulating mitophagy, mitochondria are the key to longevity, energy, and overall health. So taking them for me is an absolute priority.

They came out with gummies this year. And so not only are you getting ready to, or getting the ability to take care of your mitochondria, but you're doing it in a very tasteful way. And they're sugar-free gummies. They're just amazing. Mitochondria are powerhouses of our cell. Most of the cells energy, which is ATP, that is generated by the mitochondria.

That's giving power to our most important organs, our heart, our brain muscles. But you got to remember, it extends to regulating cell deaths, storing calcium, influencing immune responses and signaling. So their dysfunction is central to so many diseases, including neurodegenerative, metabolic, and inflammatory conditions. So think about this. Primary role is converting food into ATP and the energy, which is the energy currency used for nearly all cellular activities. They also do cellular signaling. So they act as crucial signaling hubs, which influence cell communication growth and stress responses.

And there's, I could go on and on and on. Listen to my interview with Jen Scheinman. I'll be interviewing Honor. Rogg's saying this year, too, who's an absolute expert on this. But mitochondria health, which has become amazingly popular right now, is of the utmost importance. And there is nothing better. And I stand by that a million percent on the market than timelines might appear.

So I use that daily. That is the top, top, top, top of my state. of supplements that I use and recommend. And I'm not going to get into creatine, but that's one that is also of the utmost importance as well. So keep in mind, creatine would be at the top of this list, along with might appear urolithin A.

But I want to get into some more intricate few supplements here that I use, because there's only a few. I've also been discussing and talking about, this is my 2026 breakout products and company of the year. it's called tonum. They have two products. One is called Nero and one is called Modus. Now, Neuro for me is the one that I particularly use because I don't necessarily need the weight loss aspect right now, but I get the weight loss benefits from Nero because it's very similar to the modus makeup. But Nuro has extra added ingredients to it for, for me, which is

the cognitive performance enhancement, and that's the supplement that I use for my cognitive performance along with the Apollo neuro for that true vagus nerve stimulation. So some of the ingredients here, all natural, 10 years of study at Duke University, they have spent millions and millions of dollars. I spent hours on end with them learning about the supplement and learning what it actually does. Now, one of the big ingredients in here is nicotinamide, and that's a key precursor to NAD, which I'm going to be getting into right after this.

NAD is critical for cellular energy metabolism and neuronal repair. So in some pre-clinical and early phase human studies, this product has shown potential for slowing cognitive decline and supporting DNA repair mechanisms. They're relevant to age-related diseases. And the founder of this product designed this because of issues with Alzheimer's in his family. The reasoning and purpose behind this is it just is one of the things that really drew me to it. Because then that brings me to modus. Modus is really addressed to help people with GLP1 use.

You know how many people are abusing GLP1s or struggling with side effects, gaining all the weight back? It's literally one of the most misunderstood and prevalently misused drugs in the markets today. Well, in short, a GLP 1 is really just tricking your mind in the thinking you're not hungry. But what happens when you stop doing that? It's like the band-aid to the wound that you're actually not healing. You're going to get hungry again when you stop taking it, and you should not take it forever, no matter what any doctor tries to tell and sell you. So, modus, not only is helping people either take less of their GLP 1 if they take it while they're using,

but it's helping people keep weighed off when they stop. You go look at the studies on the amount of people that not only gain all of the weight back, but then more after they discontinue using a gLP1. Well, modus is keeping off up to 60% of the weight. This is in studies. You can go find them online. This is not BS. Human studies that were done, third party conducted.

This is why I'm so drawn to them because they're trying to make a difference on a real massive problem. But the beauty behind this is another issue with people using GLP ones is they're losing a ton of muscle. And when you sacrifice muscle, you can then in turn cause sarcopenia, which is going to eventually ruin your life. Sarcopenia is a real thing and it in extreme cases can kill you and it can be a problem with your bones, your bone strength, and it can cause mental and cognitive decline when you start to do that. Your fuzziness lacked ability to focus. The list can go on and on and on and on and on. And modus is helping to prevent that muscle wastage while still losing weight,

and it's all natural and safe. That's what I love about it. I absolutely love about it. Now, the neuroside, some of the ingredients that I didn't also get into, Torrine, alpha lipolypolic acid, but then, and they have a special form of berberine called berbivis, but then the alpha-GPC, the sylophose, the parazanthine. Alpha-GPC can enhance memory, cognitive performance, and acetyl-coleine synthesis.

And human trials in this have validated its use in both healthy adults and patients with cognitive impairment. Alpha lipoic acid, powerful mitochondrial antioxidant can reduce oxidative stress, can potentially slow cognitive decline in Alzheimer's patients. It also regenerates other antioxidants like vitamin C. Parazanthi is the primary metabolite of caffeine, but it offers a cleaner stimulant profile with cognitive and neuroprotective benefits. And what am I forgetting?

Sylophose. It's a highly bioavailable syllabine complex from milk fissile. So it's demonstrated antioxidant and anti-inflammatory activity. And it's got the potential to protect neuronal function and mitigate CNS, which is your central nervous system inflammation. The studies are there. I love these products, the use, the benefits. When we're talking about protecting our mind long and short term

and also on that fitness side, which is with the weight loss, which is the preservation of muscle or addressing it all. And that is why I'm so drawn to them, the work they do, the owner's care, the time and money and energy spent. They're not doing money grabs or trying to help people. And that's what it's all about. And then I want to wind this down with my good friends at Wonderfield that have provided so much education on NAD. The owner Baron de Labor and Dr. Andrew Saltzman are geniuses.

I have spent so many hours learning for them and talking to them about the importance of NAD, how to truly increase your NAD levels, what's misunderstood, what's being basically either misleading to other people, blatant lies or people that just don't understand what they're doing. Look, NAD is an essential molecule in our bodies, but as we age, like a lot of things, the production goes down. But when you supplement with straight NAD, you're not helping yourself. Your cells cannot absorb it. It's too big to get into the cells. You have to have a precursor. And that's why you need NMN or NR. The difference here is NMN's got an extra phosphate group and that makes it the more direct of the two to get into your cell. NR has to convert to NMN before it can even be used. So you're cutting out an

entire process. But NAD is so, so vital and important to our everyday life. It really is. You wouldn't last 10 seconds without having NAD in your system. And the more that you lose it, the more problematic it can be. And so it's so important to work on getting those levels up and doing it the right way. It's vital for energy production because we were talking about mitochondrial health. And it also is important for DNA repair, metabolic health, aging and longevity.

It's one of the key components to aging gracefully and properly. A lot of people call it a fountain of youth, like they used to do with HGH, for example. But one of the key things with what Wonderfield does is they add extra components to it that a lot of people don't because there's this nasty thing called CD38, which will take away from NAD. It will start to strip it out of your body. And so if you don't work against that,

then you're basically just wasting your time and everything that you're taken is for not. So you have to be very aware of that as well. And they do extremely good with their added ingredients to make sure that they're protecting against. that as well. And that's why I love them. They actually put in the time, the effort and spent the money to come up with the right dosing through studies and then add these few ingredients. So ergo-thianine, that's a powerful antioxidant that protects our cells and combats oxidated stress. Resveratrol support your brain health, your heart function and your longevity at a cellular level. And then hydroxytyrosol, which helps regulate inflammation and support metabolic and

cardiovascular health. And lastly, they add vitamin D3, which is essential for our body, regenerating or generating stem cells in our gut. Now, the combination here with NMN, it doesn't just boost our NAD levels, but it helps prevent depletion because, like I said, it lowers the CD-38 activity. CD-38 in very, very short, it's an enzyme and receptor on our immune cells that uses and breaks down NAD to regulate cell communication and activation. but when you have excessive activity, it will deplete our NAD and it will weaken our cellular energy and immune function. So they're not only ensuring that our NAD levels rise with the proper dose of NMN, but they're also protecting it from just being for nothing because CD38 is taking it right out and away from us.

So my protocol of the key compounds in companies that I recommend might appear, which is urolithinae, I use neuro from tonum, but neuro and or modus you would use one or the other. And depending upon your needs and necessities. And then Wonderfield's NMN and then definitely wearing the Apollo Neuro. And then of course we're looking at getting outside being active, the routines that I talked about, that early morning walk especially. And I also left out walking after meals. 10, 15 minutes.

I actually started to go biking after my meals. now, but that movement is key and crucial to that food breakdown and how we're digesting. And then, of course, the strength training is of the utmost importance. Now, I didn't get into a whole diet aspect. I will say a balanced, healthy diet that works well for you. That's a totally different polarizing topic of where we're structuring a diet for each individual. And then, like I said, creatine is another one of those essentials that I would add to that list. I will link in the description, the codes that I have for these certain products.

You know my belief in them. I've covered it extremely into detail multiple times, and I would not associate myself with them if I didn't use them, love them, believe in them, and put everybody that I know on them. So that's my 2026 longevity protocol. I hope that is super beneficial for everybody. I hope you enjoyed that. You learn from it and you start to implement this to really, really enhance that quality of life.

And remember that spirituality at the top connects the mind and the body. So that being said, stay tuned for plenty more to come. Dylan Jameli, signing off.