The Decades Protocol
A twelve week plan to supplement, move, and protect your health at every life stage. Your body at 50 is not your body at 30. Your strategy should not be either.
Buy this if you want an age specific supplement plan that matches where your body actually is now, not a generic longevity stack designed for a 25 year old.
Before You Begin
Medical disclaimer and how to use this protocol
The Science
Collagen, CoQ10, NAD+, oestrogen: the four trajectories that define each decade
Decade Bracket Assessment
Identify your bracket and the physiological priorities that come with it.
Phase 1: Foundation (Weeks 1 to 4)
The universal micronutrients with the strongest evidence for every age
Phase 2: Recalibration (Weeks 5 to 8)
Decade-specific compounds for cellular energy, repair, and hormonal support
Phase 3: Sustain (Weeks 9 to 12)
Movement audit by decade, personalised supplement schedule, living reference card
Supplement Card
Form, dose, timing, and what to look for on the label
12-Week Tracker
Weekly check-in grid for energy, recovery, skin, and metabolic markers
References
Full numbered bibliography for every cited claim
Before You Begin
Medical Disclaimer
This protocol is for informational and educational purposes only. It does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before starting any supplement regimen, particularly if you are pregnant, breastfeeding, taking prescription medication, or managing a diagnosed medical condition.
How to Use This Protocol
Start by identifying your decade bracket. Your bracket shapes every subsequent decision in this Protocol. Then begin Phase 1 and stay there for four full weeks. The foundation micronutrients address the most universal deficiencies. Layering decade specific compounds onto an unstable base makes it impossible to identify what is working.
Complete the baseline self assessment before you take your first supplement. Return to it at weeks four, eight, and twelve. The numbers will tell you what is shifting.
A note on brands
This document contains no affiliate links and no brand shopping list. Each supplement section tells you what to look for in the product so you can choose any brand that meets the criteria. If you would prefer a specific brand recommendation, with reasoning and full affiliate disclosure, our brand picks for every supplement in this protocol live at sableandsand.com/shop.
The Science
The full Protocol opens with the research behind the four biological trajectories that define each decade, why the highest value interventions shift as you age, and the measure, intervene, measure framework that turns supplementation from guesswork into a system. Every claim is cited.
This section covers: the four trajectories that accelerate after 35, why different decades need different priorities, and the testing framework that tells you what is actually working.
Your First Seven Days
A simple day-by-day companion so you know exactly what to do and when in your first week, without having to re-read the full protocol to get started.
Practitioner Reference Card
A printable reference card listing the supplements and doses in your plan, ready to take to any appointment.
The rest is where the actual plan lives.
The full protocol contains everything you need to follow the plan from day one, plus 2 free bonuses included.
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Download these four preview pages as a PDF.