Reiner’s Longevity Protocol (V 1.1)

Dr. Reiner Kraft
Feb 23
12 min read

Would you like to be younger (instead of older) in 2026?

And is that even possible?

To put it simply: Yes, quite a lot is possible!

Attention: Last year, on February 25, 2025, I held a masterclass on my longevity protocol. Anyone who subscribes to my newsletter will automatically receive a link to the recording (over 90 minutes of content!).

But it requires a targeted effort and the corresponding knowledge from various areas of epigenetics , longevity , functional medicine and how to use (macro and micro) nutrients effectively.

There are now several professional biohackers, such as the American Bryan Johnson , who, like me, publicly share their longevity protocols. His interesting story is well described on the Moleqlar blog . His protocol can be summarized as follows: tightly scheduled days, a strict vegan diet, over a hundred supplements daily, numerous anti-aging treatments, and expenditures in the millions.

Although the results are very good, such a rigorous protocol isn't a good or feasible option for everyone. I like many of his ideas, but I think it lacks balance and a practical approach to make it accessible to a wider audience. Not necessarily in terms of budget. In my experience, few people are willing to live with all those restrictions.

What is the alternative?

A brief history of my longevity protocol

Over the years, I have developed my own longevity protocol , which I continuously improve through regular measurements, inspiration, and ideas.

My motivation back then in Silicon Valley was that I wanted to create a sustainable lifestyle for myself . My health was severely compromised. Constant stress was taking a heavy toll on my body, combined with an unhealthy lifestyle. At the time, however, I had no idea how the human body works. I quickly realized that I had to take matters into my own hands, since doctors had focused on treating the symptoms.

Since then, I have been intensively engaged in exploring how to sustainably optimize mind and body, investing over 10,000 hours of my time in this endeavor. My research in epigenetics , functional medicine, mitochondria, nutrients, and neuroscience is supported by over 800 references . During this time, I have completed numerous training courses and seminars, and collaborated with many experts in the field.

From this, my optimized longevity protocol gradually emerged.

It has helped me to rejuvenate my epigenetic age by almost 10 years , significantly improve my overall health , and largely regain my youthful hair color .

Many of my clients are now successfully using my Longevity Protocol and have already achieved transformative results with it.

I didn't reinvent the wheel. I drew a lot of inspiration in the early years from Dave Asprey (“father of biohacking”), but also from renowned longevity scientists such as… David Sinclair . My supply of important macronutrients is based on the oil and protein protocol by Christian Burkhardt. (CEO of Mitocare). That's where my [something] came from back then. Oil Protocol Bryan Johnson's focus on olive oil (several times a day) was then also integrated into the oil protocol after I discovered (through lab results) how this had a soothing effect on my oxidative stress levels.

Key principles:

Firstly, everything in my protocol must have a scientific basis (typically studies available via PubMed or another medical database).
As a computer scientist and researcher, I have been using the "Do. Measure. Learn." approach for over three decades. It's an agile approach that originated in the software industry. I use more than 100 different biomarkers to accurately determine my current state of health. Wearable technologies (Oura Ring, Aktiia blood pressure monitor) are also used for data collection.
Everything is based on my own DNA and genetics. I look at at least 60+ different genes and their variations ( SNPs ).
All dietary supplements are high-quality, pure, and have increased bioavailability.
Flexibility : We all have different preferences when it comes to our diet and lifestyle. Therefore, my approach is very flexible. In contrast to Bryan Johnson's Blueprint protocol , which is very strict, can be thought of as more of a "kit" or "menu" from which you can take suitable elements and adapt them.
The 80/20 rule : I try to achieve the maximum with minimal effort. It's not about perfection.

The mix of macro- and micronutrients must be individually tailored. Therefore, I won't share specific nutrient profiles here. It's clear that someone with chronic illnesses like metabolic syndrome, insulin resistance, or even cancer needs a different mix than someone who is relatively healthy. Therefore, determining this optimal mix is quite complex and requires considerable therapeutic experience in working with nutrients.

And yes, the journey to developing your own longevity protocol is worthwhile: because it's not just about living as long as possible, but above all about becoming and staying healthy . Longevity therefore offers significant benefits, not just in the distant future, but immediately, as soon as you embark on this path. This naturally applies to children and the elderly as well.

A common misconception is that a longevity protocol is only seen as a "product" for very healthy people, and therefore they tend to avoid it. But the exact opposite is true: Every sick or chronically ill person needs it, individually tailored to their existing therapy.

However, with this basic framework of my longevity protocol here, you get a good foundation and structure on which you can then build further over the months/years.

My goal: To age healthily with a systematic longevity protocol

It's not about reaching a certain age. That's more of a side effect. My approach is to create balance in everything I do. There are few restrictions, as these usually diminish my quality of life and make it difficult to maintain a protocol long-term.

For example: If you need a glass of red wine once a week, then go ahead and have it. Or a piece of cake on the weekend? No problem. Nobody's ever died from that. But of course, if you have too many of these habits in excess, then it will naturally have a negative effect on your body. Enjoyment is allowed, but in a (still) healthy measure.

Regular application and organization

In principle, I follow this protocol from Monday to Friday (the "work week"). There's a break on the weekend. However, it's certainly possible to still take important macro- and micronutrients on the weekend.

Perfection isn't required here. The goal is to follow the protocol as best as possible. If a dose is missed, it's simply omitted for that day.

If you are traveling for work or it is inconvenient, you can skip the supplements on that day.

For your vacation, you pack a small selection of essential nutrients.

In principle, I recommend using an app for organization (I will soon be releasing my own EVER app here). to make it available. Feel free to add yourself to the waiting list. There will also be support for therapists within the app!) to help keep things organized. This involves pre-sorting and organizing everything once a week in suitable small containers. I sit down for half an hour on Sunday evening to prepare for the coming week.

A solid foundation: The Longevity Foundation Protocol

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. Feel free to read this post for more background information. I'm naturally trying to integrate these principles into the Longevity Protocol.

Daily guidelines and goals

The first step is to ensure an adequate intake of macronutrients .

The total number of calories is calculated by a Body water analysis (BIA measurement ) . I also offer this service at my epigenetics practice.

For me, that's roughly 2,200 calories per day.

If I wanted to lose weight now (or generally to achieve longevity effects), then a calorie restriction of, for example, 10% would be implemented.

Protein requirements can be roughly calculated using a factor of 1.5 of body weight. In my case, that's about 125g of protein per day . Unfortunately, experience shows that this amount isn't usually achieved through a healthy diet alone (most of my clients have significant deficiencies). Therefore, I use amino acids. This method produces no waste during protein synthesis.

Possible products include:

Mitocare Amino Acids EAP 6-0-0 (i.e., 6 capsules in the morning, or twice a day if needed)
Mitocare Amino Acids Night & Recovery (1 scoop, 2 hours in the evening before bedtime).

The AS Night & Recovery product contains approximately 7-8 g of amino acids in a sophisticated blend, which, at a factor of 6, is estimated to enable approximately 40-50 g of protein synthesis . It's clear that with two products, you can achieve nearly 60-70 g of protein synthesis. The rest is obtained through food.

In addition, enough collagen for healthy connective tissue.

Mitocare Premium Collagen (1 ml, can be combined with amino acids or even added to Bulletproof Coffee).
Alternatively: I also like NoordCode Complete Collagen , as it provides a mix of different collagen peptides including the important amino acid glycine.

My diet is a mix of a ketogenic diet (for example, the “ Bulletproof Diet ”) and a Mediterranean diet . The focus is on sufficient protein (approx. 20-25%), healthy fats (approx. 40%), and the rest is carbohydrates.

The research is quite clear that a vegan diet is problematic and ultimately difficult to compensate for with supplements. Therefore, this is not an option for me. However, it is certainly a possibility with sufficient effort if one wishes to consider it for ethical reasons.

I continue to take care to avoid (or at least minimize) foods with a high glycemic index , sugar, junk food, fried food, highly processed foods, chewing gum, high fructose corn syrup, artificial sweeteners, dairy products, pasta, bread, hydrogenated oils, rapeseed oil, corn oil, soybean oil, trans fats or alcohol.

After getting up

Here I drink 2 glasses of water (0.5-0.6 liters).

There are some minerals involved .

2 capsules Mitocare Premium Minerals

This usually includes 3-5 other mineral supplements (iodine, silicon, zinc, copper, etc.) that take into account my current mineral deficiencies, genetics, and consumption. Measurements are taken via laser spectroscopy every two months. Once a year, I also treat myself to a complete blood mineral analysis .

Adequate magnesium intake is crucial. Unfortunately, this isn't so simple. Many people think they can just take some magnesium and that's it. However, my measurements show that in very few cases does the magnesium actually reach the cells (where it's needed). Therefore, I've developed my own magnesium protocol . This is part of my longevity protocol and is continuously being optimized.

Other NEMs (dietary supplements):

DHEA 30mg (requirement is determined 1-2 times per year via lab results)
1 spray of Mitocare Vitamin B12
- Apply another 1-2 sprays throughout the day.
1-2 sprays of Natugena Ubiquinol Nanospray
- Apply another 3-4 sprays of this throughout the day.

Specifically for longevity , there are:

500 mg Moleqlar NM N ( nicotinamide mononucleotide)
1 Moleqlar NR+ capsule
- 300 mg Nicotinamide Riboside Chloride
- 200 mg TMG (Trimethylglycine)
500 mg Moleqlar Carnosine - This di-peptide fulfills many functions: It has an antioxidant effect, anti-aging effects, and counteracts AGEs.
2 capsules of Moleqlar Sulforapro (sulforaphane) - only on antioxidant days (Note: I distinguish between oxidative days, where I do IHHT/HBOT for example, and antioxidant days (recovery phases)
Moleqlar ONE - 1 sachet dissolved in water. Tastes like lemon or matcha-coconut (usually in my second glass of water). This stack contains a potent combination of longevity nutrients validated by studies. For example:
- Calcium alphaketoglutarate (CaAKG)
- Trans-resveratrol
- Luteolin
- Quercetin
- L-Glycine
- Green tea extract (60% theanine)
- Hyaluronic acid (2,000 kDa)
- Glucosamine sulfate
- Inositol
- Creatine monohydrate
- Magnesium taurate
- L-Citrulline Malate
- Vitamin C

This will result in a total of 15-20 capsules.

For breakfast or bulletproof coffee

Bulletproof coffee is a biohack originating with Dave Asprey. I use it as part of my intermittent fasting protocol (usually 16:8 , but it can also be longer).

It contains:

Laboratory-certified coffee from Noordcode
1 tsp NoordCode MCT C8 oil
1 ml Biogena Colon Balance
1 tbsp ghee or butter (organic, from grass-fed cows)

On days when I'm not fasting, I would have breakfast (for example, on weekends).

I also take fat-soluble vitamins.

1-2 drops of Mitocare Vitamin ADEK Oil

A mix of other nutritional supplements ( Mitochondria Formula Sport and more), based on my genetics, lab results and therapeutic goals.

I organize all topics within my system of vitality factors . This way I maintain an overview and a clear focus.

I will optimize the following areas:

Mitochondria and cell metabolism
Sugar metabolism
blood vessels
Vitamin D metabolism
Gut and microbiome
immune system
Redox system and inflammation
Hormones and neurotransmitters
Acid-base balance
Methylation
Liver, detoxification and biotransformation
General Longevity

It makes no sense to list the individual nutrients here, as they vary for each area and each person.

Typically, another 10-20 capsules are added (depending on health condition).

Before / At lunch

I usually have lunch and dinner. About 20 minutes before lunch, I sometimes take a pill.

1 Mitocare Chromium capsule

Both meals include a dessert. A cocktail of healthy oils, fats, and phospholipids . These form the foundation of my longevity protocol.

Very important: It contains nucleotides, the building blocks of our DNA , but also the energy molecule ATP (adenosine triphosphate). In the past, one could easily increase their needs by eating organ meats. But who wants to eat that these days? Therefore, supplement as follows:

Mitocare Premium Nucletoids 0-0-1

Experience shows that many people fail at this point for various reasons. But without these important macronutrients, it's unfortunately impossible to produce healthy cell membranes and therefore healthy mitochondria. That's why this part of the longevity protocol is so essential.

An enzyme complex is also important with every meal . The problem is that as we age, we have less and less stomach acid and enzymes available. That's why I take...

1 capsule Natugena N-cymerase complex (with betaine HCL)

Here are another 10 capsules. These are also specifically tailored to my genetics, goals, and needs.

After lunch, I like to treat myself to a small cup of espresso and a piece of NoordCode chocolate . It also contains MCT oil, and cocoa is a good source of magnesium and other minerals.

In between

In the afternoon, I might have a snack in the form of a protein shake (if needed), or I usually use various binding agents such as Zeolite , Chlorella algae to optimize my detoxification performance.

Before and at dinner

I usually take another 10 capsules before dinner, again based on my therapeutic goals.

After dinner, I'll use my oil cocktail again.

Before sleeping

Approximately 30-60 minutes before bedtime, take another dose of minerals (see above). This usually amounts to another 10-15 capsules.

Right before going to sleep

50mg progesterone (checked once a year by lab test)
1-2 sprays of Mitocare Melatonin Spray

That easily adds up to 80-100 capsules of supplements a day. Certainly, one of my goals is to minimize the number of capsules. My principle is the minimal principle : only what is absolutely necessary (verifiable through measurements). In addition, a few general micronutrients that have a proven effect on longevity.

Summary of results:

My proven longevity protocol works very well. It has allowed me to rejuvenate my epigenetic age by almost 10 years and optimally adjust many of my biomarkers.

A brief summary of results and some highlights:

I was able to reduce my epigenetic age by almost 10 years! (There are various tests available for this, such as "Your Epigenetic Age: The Ultimate Therapy Control" )
I was able to drastically reduce my exposure to toxic heavy metals and simultaneously increase my detoxification capacity (measurable by Laser spectroscopy
I was able to lower my blood pressure , which was elevated at the time (over 140/90), to good normal levels (120/75) ( continuously measured with medical accuracy by a Hilo blood pressure monitor ).
My cell membranes are optimally structured thanks to the combination of healthy fats and phospholipids in the protocol. I regularly measure this using a fatty acid profile test . All values are within the reference range!
I was able to restore most of my youthful hair color . Just 5 years ago it was gray (almost white).
My allergies (hay fever) are completely gone (see "No more allergies?" ).
My sleep is optimal with a sleep score (Oura) of over 90 on average.
My energy levels are very high.
My mental performance is excellent.
I almost never get sick .
I was able to sustainably improve the quality of my mitochondria (measurable through various functional laboratory values).

I can't compete with Bryan Johnson , who has reduced his epigenetic aging rate to 0.62 (or even lower). Certainly, that's achievable if you follow such a strict protocol and do nothing else. However, my goal isn't to set a record to see what's theoretically possible, but simply to achieve my goal of aging healthily. If you make my protocol even stricter and incorporate Bryan's ideas, you can definitely achieve similar (perhaps even better?) results.

The costs are manageable, amounting to approximately 300-400 euros per month for supplements . Adjustments can be made depending on your budget. There's no upper limit, but anything you do is better than nothing!

Regarding the laboratory values You can expect to pay between 500 and 1,000 euros per year . There is no upper limit to this amount.

Initially, you should invest in a DNA test . There are various options available, and I can make recommendations as part of an epigenetic analysis. The one-time cost averages between €350 and €600 .

I recommend working with an experienced therapist or longevity expert. This will help you avoid all the common beginner mistakes, save a lot of money, and prevent potential damage.

My clients' experiences with the Longevity Protocol

Many of my clients now use my Longevity Protocol and have achieved transformative results. Here are a few examples:

Tanja was able to significantly improve her detoxification capacity within a short time. Her rheumatic pain also subsided, and she is sleeping much better again.
Then there's Andrea : She was able to lose around 20 kg in 4-5 months and significantly improve the quality and quantity of her mitochondria.
Constanze also experienced some breakthroughs: When she came to me, she suffered from severe allergies (especially hay fever) and had bowel problems. She also had bloating and, of course, significant sleep disturbances. She was quite frustrated because no doctor had been able to really help her. During our work together, it became clear that Constanze might also be suffering from hemopyrrollactamuria (HPU) , a metabolic disorder that affects approximately 10% of women. After a few months on the Longevity Protocol, which we then continuously optimized together, Constanze is now doing very well again and continues to use her optimized protocol daily.

What happens next?

In my newsletter you will receive updates on my longevity protocol, access to exclusive masterclasses and links to new videos on my YouTube channel .

You are also welcome to apply for one of my longevity coaching programs or training courses. Since I have limited capacity, I can only supervise a small number of clients/students at a time. You can schedule an informational call at epigenetikpraxis.de .