The Dylan Gemelli Podcast, Episode #79

Title: My 2026 Longevity Protocol: The Practices and Products I Implement and Recommend to Build a Longer and HEALTHIER Life!
Host: Dylan Gemelli
Date: January 10, 2026

Episode Overview

Dylan Gemelli shares his personal and recommended 2026 protocol for longevity, providing listeners with a holistic approach to achieving a longer and healthier life. This episode focuses on actionable daily practices, core lifestyle habits, and carefully selected products and supplements that support the mind-body connection. Dylan emphasizes transparency, authenticity, and evidence-based recommendations, encouraging listeners to take empowered control of their health without falling for marketing hype or fad products.

Key Discussion Points

The Foundation: Spirituality, Mind, & Body Alignment

[03:10]

• Dylan anchors his health philosophy in cultivating a mind-body connection, starting with spirituality.
  • For Dylan, spirituality with God is foundational, but he notes the importance of introspection, meditation, or finding calm for those with different beliefs.
  • "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." — Dylan Gemelli [07:45]
• Stresses the need for both mental and physical health to truly thrive.
  • An imbalanced mind or neglected body will undermine holistic wellness.

Nature, Movement & Active Living

[10:30]

• Core daily practices:
  • Daily walks: Recommends getting outside for movement every day (8,000–10,000 steps as a target).
  • Sunlight: Get natural Vitamin D via moderate sun exposure, cautioning against overdoing it or ignoring personal skin conditions.
  • Grounding and Outdoor Exercise: Encourages time in nature, grounding, and outdoor workouts, but says indoor activity is fine when necessary.
  • Strength Training: At least 3 days per week, focusing on building lean muscle to stave off sarcopenia (age-related muscle loss).
    • "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." [14:50]
    • Dismisses fear of “getting too big” as misplaced—natural muscle gain is hard, especially with age.
• Routine Testing: Stresses regular blood panels and hormone checkups—starting younger than mainstream advice suggests.
  • "The only people that’s going to truly take care of you is yourself. So you have to be proactive." [21:20]
• Self-Advocacy: Listeners are encouraged to question recommendations, seek second opinions, and stay educated.

The Vagus Nerve & Mind Health

[23:10]

• Apollo Neuro Wearable: Dylan’s most recommended health device.
  • Stimulates the vagus nerve via gentle vibrations, helping regulate autonomic nervous system balance (reduces “fight or flight,” improves HRV, sleep, mood).
  • "The number one device that I could recommend the most is the Apollo Neuro." [24:10]
  • Highlights Dr. Dave Rabin’s expertise as the device’s creator and his influence in the biohacking community.
  • Adds the device is used daily by himself and loved ones, emphasizing trust and proven research.
• Why Vagus Nerve Matters:
  • Critical in regulating heart rate, digestion, inflammation, and mental balance.
  • Overactivity leads to chronic stress responses, anxiety, heart issues, and general unwellness.

Key Supplement Recommendations for Longevity

1. MitoPure (Urolithin A) by Timeline

[29:10]

• A staple in Dylan’s supplement routine, chosen for its mitochondrial benefits.
  • “Mitochondria are the key to longevity, energy, and overall health.” [29:55]
  • MitoPure stimulates mitophagy and enhances cellular energy production (ATP).
  • Gummies are now available for easier consumption.
• Creatine briefly mentioned as another “utmost importance” supplement for muscle/mitochondrial function.

2. Tonum – Neuro & Modus

[34:00]

• Neuro: Dylan’s pick for cognitive support and performance.
  • Developed after ten years of research at Duke University.
  • Key ingredient: Nicotinamide (NAD precursor), taurine, alpha-lipoic acid, alpha GPC, silophos, paraxanthine, and special forms of berberine.
  • “Alpha GPC can enhance memory, cognitive performance and acetylcholine synthesis.” [37:25]
• Modus: Designed to help those using or coming off GLP-1 drugs (e.g., for weight loss).
  • Helps maintain weight loss, prevents muscle wastage (protects against sarcopenia), and is all-natural.
  • “When you sacrifice muscle you can then in turn cause sarcopenia which is going to eventually ruin your life.” [36:40]

3. Wonderfeel NMN + Antioxidant NAD Support

[41:50]

• Education on NAD metabolism and why precursors (NMN > NR > NAD+) are necessary.
  • “When you supplement with straight NAD, you’re not helping yourself. Your cells cannot absorb it. It’s too big…” [43:10]
  • Preference for NMN due to its bioavailability (direct precursor).
• Wonderfeel’s formulation includes: Ergothioneine, Resveratrol, Hydroxytyrosol, and Vitamin D3 for comprehensive support.
• Emphasis on CD38 enzyme inhibition to prevent NAD depletion.
  • “If you don’t work against that, then you’re basically just wasting your time.” [45:50]

Protocol Recap: Dylan’s Longevity Stack

[49:00]

• Core Supplements & Devices:
  • MitoPure by Timeline (Urolithin A)
  • Tonum Neuro and/or Modus (depending on needs)
  • Wonderfeel NMN with antioxidants
  • Apollo Neuro wearable device
  • Creatine (as another staple)
• Lifestyle Basics:
  • Daily outdoor walks and movement
  • Strength training at least 3x/week
  • Routine bloodwork and self-health advocacy
  • Mindfulness/spirituality/mental grounding at the “top of the tree” [04:05]
  • Post-meal movement (walk or bike)
• Notes the importance of a balanced diet but defers detailed dietary discussion for future episodes.

Notable Quotes & Memorable Moments

• On Mind-Body Alignment:
  "I don’t want to just add years to your life. I want to add life to your years." —Dylan Gemelli [09:24]

• On Extreme Health Advice:
  “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?” [12:55]

• On Self-Responsibility:
  “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…” [21:20]

• On Supplement Philosophy:
  "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." [05:52]

• On Product Endorsements:
  “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.” [54:00]

Timestamps for Major Segments

• Intro & Purpose: [02:00]
• Mind-Body-Spirituality Framework: [03:10 – 09:40]
• Nature & Movement Routines: [10:30 – 16:50]
• Bloodwork, Self-Advocacy: [17:20 – 21:55]
• Vagus Nerve & Apollo Neuro: [23:10 – 29:00]
• Mitochondrial Health & MitoPure: [29:10 – 33:59]
• Tonum Neuro/Modus & Cognitive/Weight Protocols: [34:00 – 39:00]
• NMN, NAD and Wonderfeel: [41:50 – 48:00]
• Recap, Closing Guidance: [49:00 – 54:30]

Tone and Style

Dylan keeps the conversation grounded, authentic, and jargon-light without sacrificing scientific rigor. He balances earnest motivational advice with detailed technical explanations, generously attributes expertise to scientific collaborators, and consistently notes the importance of individual responsibility and discernment. The episode is practical and motivational, aiming to empower listeners rather than overwhelm them with “miracle” solutions.

For More: Dylan mentions future deep-dives into diet, interviews with top experts, and commitment to ongoing, honest education in the longevity and wellness space.