Curated protocols.
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Every protocol is pre-configured with targets, supplement schedules, medication reminders, and adherence tracking. Load one to your account — Kinosis does the rest.
Providers: start patients from these templates — see For providers.
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Pick the protocol that matches your goals — longevity, endurance, metabolic, or cardiovascular.
APPLY
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TRACK
Kinosis measures adherence daily. Your Protocol Adherence reflects how closely your actions match the protocol.
7 CURATED PROTOCOLS + 8 PEPTIDE STACKS
LONGEVITY · blueprint
Blueprint Protocol
Bryan Johnson's longevity protocol: a measurement-heavy approach aimed at slowing biological aging. Structured sleep, Zone 2 training, resistance work, morning skincare, red light therapy, and a curated supplement stack — all tracked and scored daily.
PROTOCOL TARGETS
- Sleep ≥ 8h/night · reminder 9:30 PM
- Zone 2 cardio ≥ 3 sessions/week
- Resistance training ≥ 3 sessions/week
- Morning skincare routine daily · 7:00 AM
- Red light therapy ≥ 4×/week · 7:15 AM
- Dinner ≥ 3h before bed
- No alcohol · daily HRV + weight check
SUPPLEMENT SCHEDULE
- 8:30 AMBlueprint Longevity Mix · Blueprint Essentials · Blueprint Omega-3
- 12:00 PMBlueprint Advanced Antioxidants
LONGEVITY · performance
Performance Longevity Protocol
Performance-first longevity framework. Emphasizes VO₂max, Zone 2 as the aerobic foundation, heavy resistance training, metabolic health via protein and glucose tracking, and targeted supplementation for gaps.
PROTOCOL TARGETS
- Sleep ≥ 8h/night · reminder 10:00 PM
- Zone 2 cardio ≥ 4 sessions/week (≥180 min)
- Resistance training ≥ 3 sessions/week
- VO₂max sessions (HIIT) ≥ 1/week
- Protein ≥ 160g/day
- Calories ≤ 2800/day
- Weekly fasting glucose · no alcohol · weight
SUPPLEMENT SCHEDULE
- 8:00 AMCreatine 5g · Omega-3 · Vitamin D3 5000 IU
- 9:30 PMMagnesium Glycinate 400mg
LONGEVITY · longevity_basics
Longevity Basics
A starting point built on core habits from NIA guidance: sufficient sleep, daily movement, resistance training twice a week, protein targets, and three widely studied supplements.
PROTOCOL TARGETS
- Sleep ≥ 7.5h/night · reminder 10:30 PM
- Steps ≥ 8,000/day
- Resistance training ≥ 2/week
- Protein ≥ 120g/day
- Dinner ≥ 3h before bed
- No smoking · monthly weight check
SUPPLEMENT SCHEDULE
- 8:00 AMVitamin D3 5000 IU · Omega-3 Fish Oil
- 9:00 PMMagnesium Glycinate 400mg
METABOLIC · glp1
GLP-1 Protocol (Ozempic / Mounjaro)
Weekly injection tracking, protein goals for muscle preservation, and the lifestyle habits commonly paired with GLP-1 therapy. Resistance training twice a week is commonly recommended to preserve muscle during GLP-1 weight loss.
PROTOCOL TARGETS
- Weekly injection reminder · Monday 9:00 AM
- Protein ≥ 120g/day (muscle preservation)
- Calories ≤ 1800/day
- Steps ≥ 7,000/day
- Resistance training ≥ 2/week
- Weekly weight + glucose check · Monday
- No alcohol · dinner ≥ 3h before bed
MEDICATION
ATHLETIC · zone2
Zone 2 Athlete
Endurance-first protocol for building an aerobic base: four Zone 2 sessions per week, 45–60 minutes each. Daily HRV and resting heart rate show recovery state and help set training load.
PROTOCOL TARGETS
- Zone 2 cardio ≥ 4 sessions/week (45–60 min each)
- Sleep ≥ 8h/night · reminder 10:00 PM
- Protein ≥ 140g/day
- Daily HRV check (wearable)
- Daily resting heart rate check
- No alcohol on training days · weekly weight
SUPPLEMENT SCHEDULE
- 8:00 AMCreatine Monohydrate 5g · Omega-3 Fish Oil
METABOLIC · diabetes
Type 2 Diabetes Management
Glucose control, medication adherence, and lifestyle protocol for Type 2 diabetes management. Based on ADA Standards of Care. Daily fasting glucose, weekly blood pressure, carbohydrate targets, and consistent resistance training to improve insulin sensitivity.
PROTOCOL TARGETS
- Fasting glucose daily · reminder 7:00 AM
- Steps ≥ 7,000/day
- Resistance training ≥ 2/week
- Carbohydrates ≤ 100g/day
- Protein ≥ 100g/day
- Blood pressure weekly · Monday
- No alcohol · weekly weight
MEDICATION + SUPPLEMENT
- 8:00 AMMetformin (if prescribed) · Berberine 500mg
- 8:00 PMMetformin (second dose, if prescribed) · Berberine 500mg
CARDIOVASCULAR · cardiovascular
Cardiovascular Health
Heart health protocol aligned with AHA Life's Essential 8. Daily blood pressure and resting heart rate monitoring, Zone 2 as the cardiovascular foundation, sodium targets, medication adherence tracking, and stress management. For people focused on cardiovascular health, or managing an existing condition with their doctor.
PROTOCOL TARGETS
- Blood pressure daily · reminder 8:00 AM
- Resting heart rate daily
- Zone 2 cardio ≥ 4 sessions/week
- Steps ≥ 8,000/day
- Sodium ≤ 2,300mg/day
- Mindfulness ≥ 3/week (stress management)
- No alcohol · no smoking · weekly weight
MEDICATIONS + SUPPLEMENT
- 8:00 AMAspirin 81mg (if prescribed) · Omega-3
- 9:00 PMAtorvastatin (if prescribed)
Peptide stacks
21 research compounds tracked with dose, route, injection site, fasted state, cycle position, and compound-specific biomarkers. See all 21 compounds →
Most peptides tracked here are research compounds not approved by the FDA for human use. Kinosis tracks user-reported protocol data only. Nothing here constitutes medical advice. Consult a licensed healthcare provider before beginning any peptide protocol.
PEPTIDE · repair_recovery
Repair & Recovery Stack
A widely used peptide stack. BPC-157 is used for tissue repair and GI healing; TB-500 for musculoskeletal recovery and flexibility. People commonly run them together for injury recovery, post-surgical healing and chronic pain. Human clinical data is limited.
COMPOUNDS · COMMONLY REPORTED
- BPC-157 · 250–500 mcg/day · SC/IM/oral · continuous
- TB-500 · 2–5 mg · SC/IM · twice weekly
TRACKED BIOMARKERS
- hs-CRP · Pain score (1–10) · Range of motion · Energy level
TRACKED PER DOSE
- Dose · Route · Injection site · Fasted state
- Vendor · Batch/lot · COA purity
- Reconstitution medium · Days since reconstitution
PEPTIDE · gh_optimization
GH Optimization Stack
CJC-1295 + Ipamorelin is a commonly used GH secretagogue pairing. CJC-1295 is reported to extend GH pulse duration; Ipamorelin to raise pulse amplitude with little cortisol or prolactin elevation. The commonly reported timing is evening and fasted, since heavy meals blunt the GH pulse. The commonly reported cycle is 8–12 weeks on, 4 off (tachyphylaxis risk).
COMPOUNDS · COMMONLY REPORTED
- CJC-1295 · 100–300 mcg · SC · evening fasted
- Ipamorelin · 250–300 mcg · SC · paired with CJC
TRACKED BIOMARKERS
- IGF-1 · TSH · Free T3 · Cortisol · Body composition · Sleep quality
CYCLE TRACKING
- Cycle day · Days remaining · Off period countdown
- Fasted state (logged per dose)
- Water retention · Carpal tunnel symptoms (side effect log)
PEPTIDE · cognitive
Cognitive Stack
Semax (focus, memory, cognitive performance) + Selank (anxiety, mood, emotional regulation) are commonly paired: Semax for performance, Selank for the stress that often comes with it. Both are taken intranasally. Semax is commonly taken before 3pm because it is stimulatory.
COMPOUNDS · COMMONLY REPORTED
- Semax · 250–600 mcg · intranasal · morning/afternoon
- Selank · 250–600 mcg · intranasal · morning/afternoon
TRACKED BIOMARKERS
- Focus score · Mood score · Anxiety score · HRV · Sleep quality
DAILY CHECK-IN
- Mental clarity · Focus · Anxiety (1–10 scales)
- Tolerance signals · Sleep disruption flags
PEPTIDE · longevity_core
Longevity Core Stack
Epithalon (telomere support, sleep-wake cycle) + GHK-Cu (collagen, anti-aging, neurovascular) + SS-31 (mitochondrial efficiency) + Humanin (neuroprotection research, mitochondrial function). Four compounds studied for four different aging-related mechanisms; human outcome data is limited.
COMPOUNDS · COMMONLY REPORTED
- Epithalon · 5–10 mg/day · SC · 6–12+ months
- GHK-Cu · 1–2 mg · SC/topical · daily or EOD
- SS-31 · 0.5–2 mg · SC · 1–3x weekly
- Humanin · 100–500 mcg · SC/intranasal · 2–3x weekly
TRACKED BIOMARKERS
- HRV · Sleep quality · Energy level · hs-CRP · Cognitive score
- IGF-1 · Fasting insulin (quarterly labs)
PEPTIDE · immune_defense
Immune Defense Stack
Thymosin Alpha-1 (T-cell and NK cell enhancement) + KPV (NF-κB inhibition, gut barrier, GI inflammation) + LL-37 (antimicrobial, wound healing). People commonly run it around frequent illness or post-infection recovery, with their doctor.
COMPOUNDS · COMMONLY REPORTED
- Thymosin Alpha-1 · 1–1.6 mg · SC · 1–3x weekly
- KPV · 100–500 mcg · SC/topical · once or twice daily
- LL-37 · 250–500 mcg · SC/topical · 2–3x weekly
TRACKED BIOMARKERS
- Infection log · hs-CRP · Energy · GI symptom score
- Wound healing rate · Inflammatory markers
PEPTIDE · metabolic_reset
Metabolic Reset Stack
MOTS-c (mitochondrial peptide, insulin sensitivity, fat oxidation) + AOD-9604 (selective fat lipolysis, GH fragment). Aimed at metabolic health without the broader hormone effects of full GH secretagogues. Both are commonly taken fasted in the morning.
COMPOUNDS · COMMONLY REPORTED
- MOTS-c · 1–5 mg · SC · 1–3x weekly
- AOD-9604 · 100–300 mcg · SC · once or twice daily fasted
TRACKED BIOMARKERS
- Fasting glucose · Fasting insulin · HbA1c · Body composition · Waist circumference
DAILY CHECK-IN
- Energy level · Exercise capacity · HRV
- Transient fatigue during adaptation (early cycle)
PEPTIDE · glp1_next_gen
Next-Gen GLP-1 / Weight Loss
Retatrutide (triple receptor: GLP-1 + GIP + glucagon, up to 29% weight loss in trials) and Tesamorelin (GH secretagogue FDA-approved for visceral fat in HIV-associated lipodystrophy) are newer options in peptide-based weight management. Both are tracked with weekly injection reminders, full metabolic biomarker panels, and side-effect monitoring.
COMPOUNDS · COMMONLY REPORTED
- Retatrutide · 4–12 mg · SC · once weekly
- Tesamorelin · 1–2 mg · SC · evening fasted · 12–26 weeks
TRACKED BIOMARKERS
- Body weight · HbA1c · Waist circumference · IGF-1 · ALT/AST · Lipid panel
DAILY CHECK-IN
- Hunger score · Craving intensity · Nausea · GI comfort
- Emotional eating episodes · Injection site reaction
PEPTIDE · visceral_fat
Visceral Fat Protocol
Tesamorelin + MOTS-c targeting visceral adipose tissue specifically. Tesamorelin is FDA-approved to reduce visceral fat in HIV-associated lipodystrophy. MOTS-c is studied for insulin sensitivity. Waist circumference is the primary efficacy marker — more sensitive to visceral fat changes than total body weight.
COMPOUNDS · COMMONLY REPORTED
- Tesamorelin · 1–2 mg · SC · evening fasted · daily
- MOTS-c · 1–5 mg · SC · 1–3x weekly
TRACKED BIOMARKERS
- Waist circumference · IGF-1 · Fasting glucose · Body composition · HbA1c
SIDE EFFECT MONITORING
- Fluid retention · Joint pain · Carpal tunnel symptoms
- Blood glucose elevation
GET STARTED
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Open the Kinosis app, go to Protocol, and tap Apply next to any template. Everything is configured automatically.
Protocols are fully customizable. Add, remove, or modify any target after applying.