What Would A Harvard Researcher Do? An In-Depth Look at the Supplement, Nutrition, and Lifestyle Regimen of a Top Longevity Expert

If you’re interested in anti-aging — whether with a passing curiosity or as a full-blown fanatic — it’s likely that you follow the work of prominent researchers in the longevity field. The prevailing notion among these experts is that unhealthful aging isn't an inevitable aspect of life's journey. Targeting specific cellular and biological processes might not just slow down aging and its related decline but could potentially reverse it. 

Some top longevity experts, despite their advanced years, look remarkably youthful, embodying the principles they advocate. Curious about what these scholars consume, drink, and supplement with on a routine basis? While they might not endorse particular brands, many are open about their dietary and supplement choices. Here's an in-depth look into the regimes some recommend for maintaining their youthful glow. 

Why We Age and Why We Don’t Have To 

Recent bestsellers in the field offer intriguing narratives that challenge conventional wisdom on aging. They outline the proactive steps being taken to not only extend life but to also ensure it's a vibrant one. The overarching message is not just about adding years to life but infusing life into those added years, emphasizing vitality over mere existence. The promising horizon hints that reaching a ripe age might soon be an expectation, not an exception. A time might come when we don’t just call it longevity; we'll simply know it as 'life'. 

Longevity Supplement Stack 

While it remains difficult to conduct clinical trials on humans due to our long lifespan and ethical considerations, research on many compounds reveals promising results. Advancements are unfolding at an exhilarating pace. The gap between groundbreaking discoveries and their translation into tangible therapies is rapidly narrowing, heralding an era of unprecedented health potential. Fueling this transformation are dedicated, research-centric companies that prioritize both scientific rigor and consumer accessibility. Their commitment ensures that these innovative supplement stacks are not only rooted in the latest scientific understanding but also made available affordably. For those passionate about harnessing the promise of extended, vibrant life, the future has never been brighter. 

• NMN: 1,000 mg (1 gram) each morning 

NMN (nicotinamide mononucleotide) is a precursor to the vital coenzyme NAD+ (nicotinamide mononucleotide) — a compound that is required by every cell in our bodies but declines precipitously with age. Concurrently with this drop in NAD+ is an increase in signs of accelerated aging or physiological decline — the dysfunctional ​​changes that can occur across all organ systems and contribute to disease states. NMN and NR are both NAD+ precursors, and both show clinical results at elevating NAD+ to more youthful levels. Some people find that NMN helps them feel more energetic and vital, while others see better results with NR. It’s best to try both and decide for yourself which one is best for you.  

• Resveratrol: 1 gram each morning  

Try mixing your NMN or NR with 1 gram of resveratrol into a couple of spoonfuls of yogurt, which increases the bioavailability of the compounds. 

Resveratrol is a natural compound found in red grapes and wine, cocoa, peanuts, raspberries, blueberries, and cranberries. It acts as a potent antioxidant and activates a family of longevity-promoting and NAD+-dependent proteins called sirtuins. Resveratrol and NMN are also thought to be synergistic — the consumption of one augments the purported benefits of the other.  

• Vitamin D: 2,000 IU or more 

Vitamin D, which is sometimes referred to as the “sunshine vitamin,” is produced in the skin in response to sunlight exposure. However, most people don’t get enough of this crucial vitamin. Although most commonly touted for its benefits to bone health, vitamin D impacts human health in many other ways as well, including modulating the activity of at least 200 of our genes.  

• Vitamin K2  

Vitamin K2, the lesser-known form of the fat-soluble vitamin K, is found in the fermented soybean dish called natto, liver, certain hard cheeses, grass-fed butter, and egg yolks. Vitamin K2 is thought to support bone, metabolic, oral, heart, and cognitive health. 

• Quercetin: Up to 500 mg per day 

Quercetin is a compound in the flavonoid family, a group of antioxidant-rich molecules found in fruits, vegetables, and herbs. The most significant dietary sources of quercetin are apples, onions, peppers, leafy greens, berries, asparagus, and capers.  

Research has found that quercetin can cross the highly selective boundary between the circulating blood and the nervous system called the blood-brain barrier, linking the compound to supported brain health and cognition. Plus, quercetin acts as a sirtuin activator, especially with sirtuin-1 (SIRT1).  

However, despite promising results in animal studies, quercetin supplementation studies with humans have not always produced the same beneficial outcomes. This discrepancy could be because quercetin has low bioavailability in the human gut — meaning, it’s difficult for our bodies to digest and absorb it effectively. Additionally, although quercetin can pass through the blood-brain barrier, the penetrability of the compound reaching the brain may be too low to affect cognition.  

• Fisetin 

Like quercetin, fisetin is a dietary flavonoid and antioxidant found in lab research to extend the lifespan of mice and worms. Both quercetin and fisetin are thought to be senolytics, or compounds that can kill off senescent cells — cells that have stopped growing and dividing but remain in the body, despite their lack of function. An accumulation of cellular senescence is thought to be a large part of the aging puzzle.  

Diet and Nutrition 

Even researchers in the longevity field aren’t perfect with their diet and lifestyle habits, but several seem to adhere to the following ideals as much as possible:   

• One cup of coffee per day, followed by plenty of green tea  
• Minimal amounts of added sugar, bread, pasta, desserts, and red meat. 
• Lots of vegetables and plant foods 
• Intermittent fasting: Skipping one or more meals per day 

Exercise and Movement 

• Walking constantly 
• Weight lifting or boxing, about three times per week  
• Jogging 1 to 2 times per week 
• Spending plenty of time in nature  

Lifestyle Choices 

• Try sauna weekly, followed by an ice-cold plunge or cryotherapy (standing in a super-chilled box for 5-10 minutes). Altering body temperature in this way is thought to induce the activation of both brown fat, which supports metabolic health, and mitochondria — our cells’ energy production centers. 
• Avoid microwaved plastics, excessive UV exposure, X-rays, and CT scans — these can create oxidative stress, a buildup of inflammatory and damaging compounds called reactive oxygen species.  
• No smoking — this one’s a no-brainer!  

While there is mounting evidence that the above daily supplements and habits are beneficial to longevity, you certainly don’t need to replicate all of these choices to support your health. Plus, many of the mentioned compounds are still in the early stages of research — especially when it comes to studies with humans. There are a few things that can be recommended across the board, like exercising, eating more vegetables, and limiting sugar, but as far as the supplements go, try to find a regimen that works best for you and your individual needs.