The Rekindle Protocol in 2025: An Overview of My Anti-Aging Strategy

• © Nils Osmar 2025.  May 26, 2025
• This post is not intended as, and should not be taken as, medical advice. 
• See full Medical Disclaimer

The Rekindle Protocol is my personal anti-aging blueprint, developed after I noticed myself declining when I was in my mid-60s: gaining fat, losing muscle, and experiencing memory problems. After following the protocol for several years, I’ve experienced significant improvements in my health and well-being.

Key Components

1. Exercise

• HIIT (High Intensity Interval Training)
• Zone 2 cardio (light aerobics)
• Resistance training with weights

2. Diet Philosophy

• High-nutrient omnivorous diet (including foods from all three food groups)
• Has elements by the Acciaroli diet (an Italian village with exceptional longevity)
• Key foods: Sardines, anchovies, wild salmon, grass-fed beef, organ meats, eggs, fermented vegetables, mushrooms, berries, rosemary
• Avoids: Sugar, seed oils (there’s no “need” for them in the human diet), processed foods, and most grains

3. Fasting Strategy

• Intermittent fasting with strategic timing
• Balances mTOR (growth pathway) and AMPK (longevity pathway)
• I usually stop eating around 8pm, first meal around noon/1pm
• I sometimes eat early in the day instead.
• I’ve experimented with 3-5 day fasts and found them beneficial for the most part.

4. Supplements (30+ different compounds)

• NAD+ boosters and sirtuin gene activators: NMN, fucoidan and others
• Testosterone boosters: Tongkat ali, boron, cistanche, fadogia agrestis, DHEA and others. (Many are cycled)
• Glutathione boosters: Glycine, NAC, others
• AMPK activators: Rapamycin, berberine
• hGH boosters: Beta alanine and others

5. Hormetic Stressors

• Cold showers and hot baths/saunas
• Goal is to activates heat and cold shock proteins

6. Sleep & Stress Management

• Aiming for 7-9 hours per night, in bed by 10pm
• Nature walks, emotional processing
• Mental and emotional health are as important as physical

Reported Results

At age 72, I have noticed these changes:

• Physical: Gained muscle, lost body fat, and my testosterone increased from 400s to 900s; however, it has also gone down when I stopped taking supplements. It’s currently in the mid-700s when supplementing.
• Metabolic: Improved cholesterol profile, lower blood glucose
• Cognitive: Resolved memory problems. 
• Biological age: According to PhenoAge as interpreted by the Longevity Worldcup website, I’m 14 years younger than my chronological age.
• Energy: I feel similar to how I felt when I was in my early 40s. No age-related aches or pains.

Key Principles

1. Balancing mTOR and AMPK: Growth vs. longevity pathways
2. Nutrient density: Focus on bioavailable nutrients from whole foods
3. Hormetic stress: Beneficial stressors that strengthen the body
4. Consistency: Long-term commitment makes a difference. But if a protocol is not working for you after giving it an honest shot, find another one; you don’t “owe” a diet or protocol anything. 

The Rekindle Protocol is intended to be a comprehensive approach to longevity combining modern anti-aging research with traditional approaches such as optimizing diet, sleep and exercise. Supplements complement but don’t replace fundamental lifestyle practices. We need both. 

To learn more and join the Rekindle Protocol Facebook group: Click here

Not medical advice

This article is not intended as, and should not be taken as, medical advice. I’m not advising that people eat any particular diet or take any particular supplement(s), just reporting on what I’m doing. Supplements, like medications and other interventions, can have side effects; I would encourage people to research both possible benefits and side effects before starting on any supplementation regimen, and consult with a medical professional about any issues which might have a medical component.  See full Medical Disclaimer

Nils at 72

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Other resources

• My Youtube channel Pathways to Longevity
• My Facebook group: Anti-Aging and Life Extension, 

About the Author

Medical Disclaimer