Biohacking the Fountain of Youth: A Science-Backed Longevity Protocol
What if you could add years to your life—and life to your years—with just a few daily habits? This biohacking longevity protocol is designed to help you tap into cutting-edge science for cellular repair, mental clarity, and energy optimization.
Longevity isn’t just for Silicon Valley billionaires or the latest Netflix docuseries anymore. Thanks to breakthroughs in nutritional science, mitochondrial biology, and anti-aging research, many of the tools for better energy, brain health, and cellular repair are now accessible to all of us.
As someone with a degree in Nutritional Science and a lifelong passion for biohacking and longevity, I’ve spent years researching, experimenting, and learning from some of the best minds out there in this field: Dr. Andrew Huberman, Dr. David Sinclair, Dr. Peter Attia, Gary Brecka, and others. I’ve explored hot topics like blue zones, cold plunging, water fasting, intermittent fasting—you name it, I’ve probably researched it or tried it on myself.
Today, I thought I’d share what I’ve learned — and maybe save you some time (and a few rabbit holes).
If you’re looking to live longer, feel sharper, and protect your body from chronic decline, it pays to be proactive.
Why Longevity Matters More Than Ever
Aging might be inevitable, but how we age is very much in our control.
Here’s why it’s urgent (and very personal to me):
- Alzheimer’s disease is projected to double by 2050, with over 13 million Americans expected to live with dementia (Alzheimer’s Association 2024 Report).
- Cancer rates are rising globally, with early-onset cancers (before age 50) increasing by 79% since 1990 (BMJ Oncology).
Mitochondrial dysfunction, chronic inflammation, and poor metabolic health are at the center of both of these crises (and most chronic disease – for that matter).
That’s why protecting your mitochondria, supporting autophagy (your body’s natural cleanup process), and keeping inflammation in check has never been more important.
My Personal Longevity Stack (and Why It Works)
After years of research, here’s what consistently rises to the top — and what I personally use every day.
🔥 NAD+ Boosters: NMN and NR
What it is:
Coenzymes essential for cellular energy production and DNA repair.
Why it matters:
NAD+ levels decline steeply with age. Supplementing with NMN or NR can:
- Boost mitochondrial function
- Enhance energy metabolism
- Support cognitive resilience
What I use:
Typical Dose:
300–500 mg/day in the morning.
I use Reus Research NAD | 900 mg and take two capsules per day.
Clinical Evidence:
Yoshino et al., Cell Metabolism 2021: NMN supplementation improved muscle insulin sensitivity and mitochondrial health.
Link to Study
🧠 Resveratrol: The SIRT1 Activator
What it is:
A polyphenol that activates longevity genes, similar to the effects of calorie restriction.
Why it matters:
- Supports brain blood flow
- Enhances mitochondrial biogenesis
- Reduces oxidative stress
What I use:
Typical Dose:
150–250 mg/day with a fat-containing meal.
Clinical Evidence:
Witte et al., Cell Metabolism 2014: Resveratrol supplementation improved memory performance and hippocampal connectivity.
Link to Study
⚡ Methylene Blue: Mitochondrial Repairman
What it is:
A mitochondrial optimizer that enhances ATP production and protects against oxidative stress.
Why I’m experimenting with it:
- Boosts brain energy metabolism
- Supports memory retrieval
- Potential neuroprotective and anti-aging benefits
What I use:
Typical Dose:
Start low: 0.5–1 mg/day (around 1–2 drops of a 1% solution).
Clinical Evidence:
From Mitochondrial Function to Neuroprotection—an Emerging Role for Methylene Blue
Tucker, D., Lu, Y. & Zhang, Q. From Mitochondrial Function to Neuroprotection—an Emerging Role for Methylene Blue. Mol Neurobiol 55, 5137–5153 (2018). https://doi.org/10.1007/s12035-017-0712-2
Link to Study
The Critical Building Blocks: Nutrients You Can’t Skip
Supplements are exciting, but they’re not a substitute for the basics.
Here’s what I try to prioritize every day:
| Nutrient | Why It Matters | What I Take |
| Magnesium Glycinate | Sleep, brain function, muscle recovery | (Glycinate form recommended) |
| Omega-3s | Inflammation control, brain resilience | (High EPA/DHA fish oils) |
| CoQ10 (Ubiquinol) | Mitochondrial energy, heart protection | (Ubiquinol form recommended) |
| Methylated B-Complex Drops | DNA repair, mitochondrial support, gene mutation MTHFR | (Focus on methylfolate + methylcobalamin) |
| Probiotics | Gut health, immune resilience | (I use MegaSporeBiotic) ✨ |
Lifestyle Habits That Make or Break Longevity
Supplements can only take you so far. The real foundation work comes from your daily habits:
- Weight-bearing exercise 3–5x per week
- Daily movement goal: 10,000 steps/day minimum
- Prioritize sleep: 7–9 hours per night (8 is ideal)
- First light exposure: Morning sunlight within 30–60 minutes of waking (still working on this!)
- Protein intake:
- 30g within 30 minutes of waking
- 1 gram of protein per pound of body weight daily
- 30g within 30 minutes of waking
What I personally use:
- (Perfect Aminos by BodyHealth) – get vanilla (to put in water) or unflavored (to put in coffee)
- (Fairlife Core Power Protein Shakes) – I get mine at Costco (they are hard to find anywhere else)
Functional Medicine: The Future of Health and Longevity
Western medicine excels when things go wrong—surgery, trauma, emergencies.
But real longevity is about preventing breakdowns before they happen.
Functional and regenerative medicine focus on:
- Root cause resolution
- Metabolic repair
- Mitochondrial health
- Personalized interventions
Gone are the days of a pill for every ill.
The future is proactive, not reactive.
Your Future Self Will Thank You
If you could double your energy, sharpen your mind, and future-proof your health—would you?
Longevity isn’t about chasing youth.
It’s about preserving vitality, resilience, and joy over a lifetime.
Small choices made consistently = massive returns.
Want More High-Performance Longevity Insights?
Tune into Leadr Podcast for more conversations on personal optimization and professional growth.
Want to hear directly from the longevity experts?
Check out my conversation with the CEO of L-Nutra:
Leadr Podcast: The Science of Fasting, Inflammation, and Longevity — where we dive into how fasting-mimicking protocols can repair metabolism and extend healthy lifespan.
Explore more at tribeagency.org/services or get in touch at tribeagency.org/contact
Disclaimer:
This blog reflects my personal opinions based on my education, research, and lived experience. It is not intended to diagnose, treat, or replace professional medical advice. Always consult your healthcare provider before making major changes to your supplementation, fasting, or exercise routines.
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