Die 5 Longevity-Forscher, die du kennen solltest — und was sie täglich einnehmen

The 5 Longevity Researchers You Should Know — and What They Take Daily

Longevity science has moved out of the university labs and into the public conversation. Names like David Sinclair and Peter Attia have led millions of people to think about their health differently — not as a reaction to illness, but as a proactive strategy for a long, productive life.

1. David Sinclair — the sirtuin pioneer

David Sinclair is professor of genetics at Harvard Medical School. His book Lifespan fundamentally changed the conversation about ageing. His central thesis: ageing is a disease — and therefore potentially treatable.

Sinclair's daily protocol:

  • NMN (nicotinamide mononucleotide) — 1 g daily, in the morning
  • Resveratrol — 1 g daily, with a fat-containing food
  • Vitamin D3 + K2 — daily
  • Intermittent fasting — daily, largely plant-based diet

2. Peter Attia — the precision physician

Peter Attia is a physician and host of the podcast The Drive. His approach is data-driven: he rejects universal protocols and emphasises individual diagnostics.

Attia's focus areas:

  • Zone 2 training — endurance as the foundation of longevity
  • Strength training — muscle mass as the most important predictor of quality of life in old age
  • Omega-3 fatty acids — high-dose, daily (4 g EPA+DHA)
  • Vitamin D3 — adjusted to blood levels
  • Magnesium — daily, as part of his evening routine

3. Andrew Huberman — the neuroscientist

Andrew Huberman is professor of neurobiology at Stanford University. With over 5 million YouTube subscribers, he has introduced more people to neuroscience than probably any other living researcher.

Huberman's morning protocol:

  • Sunlight in the first 30–60 minutes after waking
  • No caffeine in the first 90–120 minutes
  • Omega-3 fatty acids — 2–4 g EPA+DHA daily
  • Vitamin D3 — daily, in the morning
  • Magnesium glycinate — in the evening
  • Zinc — daily

Huberman emphasises: no supplement replaces sleep, movement and sunlight. Supplements are the last element — not the first.

4. Valter Longo — the fasting expert

Valter Longo is director of the Longevity Institute at USC and a pioneer of the Fasting Mimicking Diet (FMD). His research shows that intermittent fasting has profound effects on cellular repair and biological age.

Longo's core principles:

  • Pescetarian diet — plenty of vegetables, legumes, fish
  • Daily eating window of 12 hours
  • 5-day Fasting Mimicking Diet 2–4 times a year
  • Vitamin D in case of proven deficiency

5. Bryan Johnson — the experiment

Bryan Johnson is a technology entrepreneur literally trying to reverse ageing. His Blueprint protocol includes over 100 supplements a day. According to his own measurements, his biological age is 5–10 years below his chronological age.

An extract from Johnson's daily stack:

  • Vitamin D3 + K2
  • Omega-3 (EPA + DHA)
  • Creatine — 2.5 g daily
  • Vitamin C — high-dose
  • Magnesium — daily

What all 5 have in common — the longevity essentials

Three supplements appear consistently in almost every longevity stack:

  • Omega-3 fatty acids — anti-inflammatory action, heart health, cognitive function
  • Vitamin D3 + K2 — immune system, bones, hormonal balance
  • Magnesium — contributes to normal muscle and nervous system function and to the reduction of tiredness

These are not trend supplements. They are the substances that scientists who disagree on much else agree on. All three cover deficiencies that arise structurally in the modern Western lifestyle.

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