Protocol Thumbnail

Javier Tordable

Javier Tordable is an executive, investor, and entrepreneur, currently serving in the AI division at the Office of the CTO, Google Cloud. Javier has developed a longevity protocol of good sleep, regular exercise, and a nutritious diet

Optimized For:

Javier Tordable's Longevity Protocol




  • Proactive Start: Mornings dedicated to mental clarity and physical readiness set a productive tone
  • Supplements: Javier Tordable uses ~12 supplements, including blueberries, acai, amla, piperlongumine, spermidine, creatine monohydrate, beta-hydroxybutyrate (BHB) and other
  • Strategic Skincare: Integrates advanced skin treatments regularly, underscoring the importance of external aging care as part of overall longevity efforts.
  • Sleep Duration: 7-9 hours per night
  • Exercise Routine: 1-2 hours per week, balancing cardio and resistance workouts
  • Balance in Diet: At home, 80% of his diet is vegan; while traveling, he eats a variety of foods
  • Skin care: Facial or microdermabrasion every 3 months and microneedling treatments every 6 months

This protocol is not focused to live to 150 years old. Javier Tordable mentions he tries to find balance, while significant lifespan increase can be achieved by biotechnology breakthrough:

We are going to need advanced biotechnology for that, to learn more about the mechanisms of aging and to develop brand new therapies. But a protocol like this could make a difference between living to 80 and being in a nursing home or reaching 100 and living an independent lifestyle.

More about his protocol is available on his website


Starting the Day Right

Optimal Sleep and Energizing Morning Activities

  • Quality Sleep: Emphasizing the benefits of sleep hygiene, Javier consistently achieves 7-9 hours of sleep, essential for health optimization and longevity.
  • Morning Routine: Initiates his day with activities like meditation or light stretching, setting a positive tone for mental health and daily wellness.
Throughout the Day

Daily Foundations

Exercise and Plant-Based Nutrition

  • Regular Exercise: Engaging in fitness routines that combine cardiovascular and resistance training, Javier enhances his physical health and mental well-being


  • 80% of his diet, while he's at home, is vegan
  • 20% of his diet, while he's travelling, he eats pretty much anything, typically nice meals at fancy restaurants
Throughout the Day

Javier Tordable's Supplements

Vitamins and Nutritional Supplements

Javier Tordable uses a various of supplements he mentioned on his website, his summarized list:

  • Blueberries and Acai: High in antioxidants to combat aging

Antioxidants are useful in neutralizing harmful free radicals in our body, thereby reducing oxidative stress – a major contributor to aging. Two of my favorite sources are blueberries and acai, both renowned for their high antioxidant content

  • Amla (Indian Gooseberry): Contains Vitamin C and antioxidants for health
  • Piperlongumine: Added for its anti-aging and anti-inflammatory effects
  • Spermidine: Consumed in aged cheese for potential life extension
  • Creatine Monohydrate: Supports muscle and brain health with age

  • Beta-Hydroxybutyrate (BHB): Neuroprotective to potentially slow brain aging
  • Taurine: Supplemented to potentially extend lifespan
  • Vitamin D: Prevents deficiency, supports bones, immunity, and disease protection

Many people, particularly in the western world, have vitamin D deficiency. That’s why I take a daily vitamin D supplement of 5000 IU

  • Algae-Derived Oil: Vegan source of Omega-3s for brain health

  • Ginseng (Korean Panax Ginseng): Improves cognitive function and overall health
  • Urolithin A: Enhances mitochondrial health for energy and metabolism
  • Hibiscus Tea: Weekly consumption to lower blood pressure

I regularly have hibiscus tea, at least once a week

Two compounds that didn’t work for Javier

  • Pterostilbene: Stopped use due to increasing cholesterol levels
  • Berberine: Discontinued after causing excessive sugar absorption issues and palpitations

Winding Down for Rejuvenation

Advanced Skincare and Sleep Preparation

  • Skincare Regimen: Applies a daily layer of SPF 47 sunscreen and uses targeted anti-aging products to preserve skin health and combat premature aging.
  • Relaxation Techniques: Engages in evening routines that promote relaxation and readiness for a night of deep sleep
As Scheduled

Specialized Health Interventions

Javier Tordable's Specialized Treatments

  • Facial or microdermabrasion treatment – every 3 months – 
  • Microneedling treatments – every 6 months

And twice a year, I undergo microneedling treatments. This process involves using a device with tiny needles to create micro-injuries on the skin surface. This technique stimulates the production of collagen, the protein that provides structure and elasticity to our skin, and promotes skin regeneration.


Living Well: Balancing Health and Pleasure

Javier Tordable keeps the level of efford to a minimum level, forming habits, rather than priorizing longevity.

His principles:

  • Cooking healthy food takes the same time as cooking unhealthy
  • Good sleep is a habit
  • Exercises 1-2 hours a week is not a big time commitment

Also, I think it’s important keeping things reasonable. Many of us like to travel, for example, and it’s hard to keep these habits while on the road. But a day or two without exercise is not a big deal. There is a balance between keeping a strict healthy lifestyle and enjoying a few vices here and there.

Explore More Protocols

Join a Community for Free. Monthly Insights on Longevity, Productivity, and Wellness

Free. No spam. Cancel anytime.

"A must-read newsletter on longevity. I learn something new every month." – Jamie L.

"It's data-driven and scientific. I like it!" – Alex P.