My daily longevity base
- Dr. Reiner Kraft
- 7 hours ago
- 6 min read
Why sustainable longevity doesn't work without a solid basic supply
In recent years, the topic of longevity has developed rapidly. Supplements, anti-aging strategies, new molecules, and constantly new promises are everywhere. And almost everyone who comes to my practice has one thing in common:
They're "doing something".
Magnesium here, vitamin D there. Maybe a multivitamin. Often something "new" that's currently trending – NMN , NR , or other longevity supplements that one has read or heard about.
And yet, many are not really doing well.
They are tired, poorly recovered, do not sleep restfully, feel mentally unbalanced, or simply "not at their best." This is precisely where the real problem with modern health optimization begins.
Why nutrient deficiencies are almost unavoidable today
What I have seen time and again over the years is that it's not a lack of will, not a lack of motivation – it's a lack of a solid biological basis .
A healthy, balanced, and as natural a diet as possible is and remains the foundation for health, energy, and long-term stability. There is no doubt about that. Those who eat consciously, cook fresh meals, pay attention to quality, and avoid highly processed foods are already doing a great deal right.
And yet, today a sobering finding emerges: even with a very good diet, nutrient deficiencies can hardly be completely avoided anymore.
I have already written about this in detail elsewhere . Reasons for this include depleted soils, long transport and storage times, breeding goals focusing on yield rather than nutrient density, and a lifestyle that further increases the need.
The crucial point is this: This scenario assumes a truly consistent and consistently optimal diet – something that is simply unrealistic for most people in everyday life. In practice, diets are often "just okay," but not consistently balanced, mineral-rich, and perfectly tailored. This is precisely why existing deficiencies are not only not corrected, but often exacerbated.
Therefore, today it is less about ideals and more about targeted, intelligent supplementation : recognizing, classifying and systematically compensating for nutrient deficiencies – as a supplement to the diet, not as a replacement.
Others resort to highly specialized, expensive supplements before the body's basic nutrient supply systems are even stable. That's like equipping a house with modern technology when the foundation has cracks.
Longevity doesn't work through stimulation. Longevity works through structure, balance, and reliability .
"What supplements do you actually take yourself?"
I get asked this question regularly. And the honest answer is: quite a lot . My own supplement routine has evolved over years, is relatively complex, and very finely tuned to me personally. It's based on measurements, experience, adjustments – and it's constantly changing. I've written about this in detail in my Longevity Protocol .
That's precisely why it would n't make sense to simply pass on this individual routine. What works for me might not be effective or sensible for someone else – in fact, it could even be confusing.
The situation is different with basic nutritional care . Regardless of individual goals, performance requirements, or special topics, there is a fundamental nutritional base that is relevant for most people today. This base is stable, suitable for everyday life, and not geared towards short-term effects.
And it is precisely this foundation – my own, time-tested basic care regimen – that I am sharing with you here – my " Longevity Foundation Protocol ". My focus here is on reliable basic care at the cellular level .
17 products, more than 230 nutrients.
My Longevity Foundation Protocol doesn't follow the logic of individual nutrients, but rather the logic of synergy . Because in the body – as in nature – nutrients never work in isolation. Only their interplay makes a stable, daily longevity base possible in the first place.
Regarding practicality: Much of it sounds complex – but it isn't.
Before we delve into the individual nutrients and details, one important point regarding feasibility . Yes, the Longevity Foundation Protocol consists of 17 different nutrient building blocks – including oils, amino acids, nucleotides, minerals, and other components. That sounds like a lot at first. And that's precisely why it's important to put it into perspective.
In practice, the protocol is deliberately kept simple . The few oils and powders are easy to organize – I keep them in the refrigerator, for example, and use them normally with meals. This isn't extra work, but rather part of eating.
The really "complicated" part is the capsules . We're talking about 11 different products . At first, I pre-sorted them myself – morning, evening, and before bed. Once prepared, you simply grab the appropriate portion throughout the day. The daily routine then only takes a few seconds.
There are now pre-packaged supplement packs available , which I'll discuss later. But even without these packs, the system is very easy to use once you've organized it.
Something else is important to me: This protocol should n't be a source of stress. You can easily take parts of it with you on vacation, set priorities – and if you don't implement it completely for a while, that's no problem . Anything you do is better than nothing.
The goal is not perfection, but reliability and suitability for everyday use .
The biological levels of foundation and basis for longevity
At the heart of the Foundation Protocol and a basis for longevity are four fundamental pillars:
1. Cell membranes & fatty acids
Our cell membranes consist largely of fatty acids and phospholipids. Their composition determines how well:
Nutrients enter the cell
Signals are transmitted
Inflammatory processes are regulated
A balanced ratio of omega-3 fatty acids and an adequate supply of phospholipids are essential for this¹.
2. Amino acids – more than just “protein”
Amino acids are not simply synonymous with protein. They are:
Building blocks for enzymes
Starting materials for neurotransmitters
central to regeneration, detoxification and acid-base regulation²
Without a stable amino acid base, many metabolic processes stall – even with seemingly adequate protein intake. This is also related to the fact that many older people are less able to break down protein into these amino acids. A lot of waste is also produced during this conversion, and only a small portion is ultimately available for protein synthesis.
3. Nucleotides – the often forgotten level
Nucleotides are essential for:
Cell division
Tissue regeneration
Function of the immune system
Rapidly dividing tissues (e.g., intestines, immune system) particularly benefit from an adequate supply³.
4. Minerals & selected vitamins
Minerals, trace elements, and fat-soluble vitamins act as cofactors in almost all biochemical processes. It is not the maximum dosage that is crucial, but rather:
the right ratio
the balance
a practical, safe amount
Why I deliberately use moderate doses
One of the most frequently asked questions is: "Do I have to measure all of this beforehand?"
My answer: Measuring is useful – but not to be able to start in the first place.
The Foundation Protocol is structured such that:
No overdoses are expected.
No permanent fine-tuning is required.
it can be used "carefree" in everyday life
Checking certain markers once or twice a year (e.g., Omega-3 index or Vitamin D status) is absolutely advisable. However, the overall balance is stable even without continuous monitoring.
Who is the Foundation Protocol intended for?
For healthy adults who:
Think long-term
don't feel like dealing with the stress of experimenting
want to create a solid foundation
It is not a therapy or diagnostic protocol and is not intended for children or specific medical situations .
Especially people who were overwhelmed by the complexity of modern supplement stacks often find the protocol a relief.
The practical challenge: Implementation in everyday life
Another problem (which I already mentioned above) quickly became clear to me in practice: Even the best protocol is useless if it is not implemented in everyday life.
The complete Foundation Setup includes:
Oils
Powders (e.g., amino acids)
11 different capsule-based products
Oils and powders can be easily integrated into everyday life. But what about capsules? Different manufacturers, many different dosages, and a lot of planning involved.
The solution: EVER Longevity Foundation Supplement Packs
That's why we at EVER developed the Foundation Supplement Packs .
They contain:
all capsule-based components
already sorted by time of day
in three pouches per day
for 20 days of use (Monday–Friday)
No weighing. No dosing. No organizational chaos.
Important: Oils and powders are deliberately not included in the packs. Macronutrients cannot be effectively "encapsulated" – and that's precisely why they are essential.
An important note before starting
If you try the Foundation protocol:
Take everything together
Refrain from taking other supplements during this time.
unless there is a clearly measured deficiency (e.g. zinc)
Double income can quickly lead to imbalances.
My suggestion: Do it consistently for a month. Observe how your energy levels, sleep, and resilience develop.
Conclusion: Basic principles beat hype
Longevity doesn't begin with the newest molecule. It begins with structure, balance, and a stable supply at the cellular level.
The EVER Longevity Foundation Protocol is not a shortcut – but a reliable starting point .
References
Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients. 2010;2(3):355–374. https://pubmed.ncbi.nlm.nih.gov/22254027/
Wu G. Amino acids: metabolism, functions, and nutrition. Amino acids. 2009;37(1):1–17. https://pubmed.ncbi.nlm.nih.gov/18679638/
Carver JD, Walker WA. The role of nucleotides in human nutrition. J Nutr Biochem. 1995;6(2):58–72. https://pubmed.ncbi.nlm.nih.gov/15539277/
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