THE EXPERTS
Six Researchers.
One Database.
We track what they publish, what they say in interviews, and what their research actually shows. No hype, no cherry-picking. Just the protocols.
Author of "Lifespan: Why We Age and Why We Don't Have To." Sinclair's Information Theory of Aging proposes that aging is primarily a loss of epigenetic information, not DNA damage — and that sirtuins, activated by NAD+ and caloric restriction, can partially restore it. He's been taking 1g NMN + 1g resveratrol daily since the early 2010s and has publicly tracked his biological age markers over time.
SINCLAIR'S PROTOCOL AT A GLANCE
MORNINGNMN 1g + Resveratrol 1g (with yogurt) + TMG 500mg
EVENINGMetformin 500–1000mg with dinner
DIETSkips breakfast, low animal protein, mostly plant-based, caloric restriction
EXERCISEHot sauna + cold plunge, some resistance training; prioritizes Zone 2 cardio
OTHERQuercetin + fisetin quarterly (senolytic protocol), low-dose aspirin
KEY INSIGHTResveratrol must be taken with fat — without fat, absorption drops 4–5x
READ SINCLAIR'S FULL PROTOCOL →
Host of the Huberman Lab podcast (one of the most downloaded science podcasts globally). Huberman specializes in translating neuroscience into practical protocols — sleep, light, testosterone, stress, and recovery. His foundational insight: the first 30 minutes after waking set the neuroendocrine context for your entire day, and most people completely waste it on their phone.
HUBERMAN'S PROTOCOL AT A GLANCE
MORNINGSunlight exposure within 30min of waking, no food for 1–2hrs, AG1 (sponsor)
TESTOSTERONE STACKTongkat Ali 400mg + Fadogia Agrestis 600mg + zinc 30mg + boron 3–6mg
SLEEPInositol 900mg + theanine 200mg + magnesium threonate 140mg (his "sleep cocktail")
COLD EXPOSURECold shower or plunge 11 min/week total — spikes dopamine and norepinephrine
EXERCISEZone 2 cardio 3x/week, resistance training 3x/week, emphasizes leg training for GH
KEY INSIGHTOn GLP-1: muscle preservation requires resistance training + testosterone optimization, not just protein
READ HUBERMAN'S FULL PROTOCOL →
Former actuarial scientist who spent 20 years predicting time of death for life insurance companies — and realized he could predict health outcomes by reading bloodwork. Now applies that framework to optimization. His primary focus: genetic variants (especially MTHFR), methylation, grounding, and breathwork. Famous for saying "your genes are not your destiny — but your methylation determines how they're expressed."
BRECKA'S PROTOCOL AT A GLANCE
METHYLATIONL-methylfolate 400mcg + methylcobalamin 1000mcg + TMG 500mg + P5P 25mg
GROUNDINGBarefoot on earth 20+ min/day — reduces cortisol, improves HRV, reduces inflammation
BREATHINGOxygen Advantage / Buteyko breathing — nasal only, CO2 tolerance training
DIETMeat-based, organ meats, minimal processed foods, eliminates seed oils
TESTINGFull genetic panel, complete bloodwork including homocysteine, methylation markers
KEY INSIGHT40% of people have MTHFR variants — taking folic acid may be actively harmful for them
READ BRECKA'S FULL PROTOCOL →
PhD in biomedical science, trained at St. Jude Children's Research Hospital. The most academically rigorous of the major biohacking voices — she reads primary literature and challenges popular claims when the data doesn't support them. Focus areas: sulforaphane and Nrf2, omega-3 index, vitamin D, sauna, and micronutrient optimization. Hosted by every major podcaster in the space for her ability to explain mechanisms without dumbing them down.
PATRICK'S PROTOCOL AT A GLANCE
SULFORAPHANEBroccoli sprouts daily (best source) or activated supplement with myrosinase
OMEGA-32–4g EPA+DHA daily; target omega-3 index 8%+ (test via OmegaQuant)
SAUNA20 min at 80–100°C, 4x/week; Finnish data shows 40% reduced all-cause mortality at this frequency
VITAMIN D5000–8000 IU D3 + K2-MK7 100mcg; target 50–80 ng/mL blood level
MAGNESIUMGlycinate or malate 400mg nightly — most people are deficient
KEY INSIGHTOmega-3 index 8%+ linked to 4.7-year longer lifespan in JAMA study. Most Americans at 4–5%.
READ PATRICK'S FULL PROTOCOL →
Medical Director at Cleveland Clinic Center for Functional Medicine and author of multiple New York Times #1 bestsellers including "Young Forever." Hyman's framework (UltraWellness / Functional Medicine) treats the body as an interconnected system — gut, hormones, inflammation, mitochondria, and detoxification — and uses root-cause diagnosis rather than symptom suppression. He's been outspoken about food as medicine long before it was mainstream.
HYMAN'S PROTOCOL AT A GLANCE
SENOLYTICSQuercetin 500mg + fisetin 100mg, 2 days on / then off for a month (senescent cell clearance)
GUTPrebiotics + probiotics, bone broth, fermented foods, removing ultra-processed food
MITOCHONDRIACoQ10 200–400mg + PQQ 20mg + alpha lipoic acid — mitochondrial biogenesis
DIETPegan (paleo + vegan hybrid), low glycemic, eliminates seed oils, organic where possible
HORMONESFull hormone panel + bioidentical HRT where indicated; addresses thyroid aggressively
KEY INSIGHTZombie cells (senescent cells) accumulate with age and secrete inflammatory signals — quarterly senolytics may clear them
SEE HYMAN'S LONGEVITY PROTOCOLS →
35 years of research, 700+ published papers, director of the St. Petersburg Institute of Bioregulation and Gerontology. Khavinson developed the concept of peptide bioregulators — short peptides (2-4 amino acids) extracted from specific tissues that act as tissue-specific epigenetic regulators, normalizing gene expression in aging cells toward youthful patterns. His work is largely unknown in Western biohacking circles but is decades ahead of most anti-aging research in terms of human clinical data.
KHAVINSON'S RESEARCH AT A GLANCE
EPITHALONTetrapeptide (Ala-Glu-Asp-Gly) — telomerase activation, pineal gland regulation, melatonin restoration
PINEALONBrain-specific tripeptide — cognitive protection, neuroprotection in aging
VILONDipeptide — immune system regulation, thymus function restoration
THYMALINThymus peptide — comprehensive immune restoration in aged subjects; 15-year mortality data
PROTOCOLEpithalon: 5–10mg/day subq, 10–20 days, 1–2 courses/year
KEY INSIGHTKhavinson's 15-year human study: regular peptide bioregulator use reduced CV and cancer mortality by 40%+ vs controls
READ EPITHALON COMPLETE GUIDE →