Matt Kaeberlein, PhD’s Longevity Protocol
About Matt Kaeberlein
Evidence Rating Key
The Four Pillars (His Primary “Stack”)
Kaeberlein insists that lifestyle fundamentals provide the vast majority of healthspan benefits — far more than any supplement or drug. He structures his approach around four pillars: Eat, Move, Sleep, Connect. Everything else is secondary.
- Eat: Mostly whole foods, adequate protein (prioritizes protein sources), avoids ultra-processed foods. Follows a loosely ketogenic/low-carb approach including “keto bread.” No strict caloric restriction or fasting protocol.
- Move: Regular strength training and cardio. Views exercise as the single most impactful longevity intervention available today.
- Sleep: Prioritizes 7-8 hours of quality sleep. Considers it non-negotiable.
- Connect: Maintains social connections — cites research that loneliness is as dangerous as smoking for lifespan.
Supplement Stack (Deliberately Small)
| Supplement | Dose | Purpose | His Reasoning | Evidence |
|---|---|---|---|---|
| Omega-3 Fish Oil | ~2g EPA+DHA/day | Anti-inflammation, cardiovascular, brain health | One of the few supplements he endorses broadly. Strong human evidence. | ⭐⭐⭐⭐⭐ |
| Creatine Monohydrate | 5g/day | Muscle function, cognitive support | Most studied supplement in existence. Clear benefits for both physical and cognitive performance. | ⭐⭐⭐⭐⭐ |
| Vitamin D3 | ~2,000-4,000 IU/day | Immune function, bone health | Only if deficient — emphasizes testing levels first, not blind supplementation. | ⭐⭐⭐⭐ |
| B Vitamins | Standard complex | Methylation, energy metabolism | Useful for correcting deficiency, not for “optimization” beyond normal. | ⭐⭐⭐⭐ |
Medications (Prescription — Discussed Openly)
| Medication | Protocol | Purpose | His Commentary |
|---|---|---|---|
| Rapamycin (Sirolimus) | Weekly low-dose (off-label) | mTOR inhibition — the most studied longevity drug in animal models | Kaeberlein ran his own rapamycin clinical trial. Takes it himself. Has published extensively on its safety profile and conducted a 300-person self-reported survey. Considers it the most promising pharmacological longevity intervention. |
| SGLT2 Inhibitor | Daily (off-label) | Metabolic health, potential geroprotective effects | Originally diabetes drugs, showing broad health benefits beyond glucose control. Kaeberlein sees strong evidence for cardiovascular and kidney protection. |
| Testosterone (TRT) | Replacement dose | Maintaining healthy testosterone levels | Openly discusses his use. Emphasizes it’s replacement, not supraphysiological dosing. Views declining testosterone as a real health issue worth addressing. |
What He Explicitly Skips (and Why)
This is what makes Kaeberlein’s protocol unique among longevity influencers — what he doesn’t take is as notable as what he does:
- NMN / NR (NAD+ boosters) — “The hype significantly exceeds the human evidence. NAD+ levels do increase, but functional outcomes are inconsistent.”
- Resveratrol — “Completely false that this is a longevity molecule. Meta-analyses show no net positive effect on lifespan. Shocked this myth persists.”
- Metformin — Cautious. Awaiting TAME trial results. Concerned about exercise-blunting effects. Does not take it himself.
- Most “longevity supplements” — Views the supplement industry as profit-driven with few guardrails. Warns against cherry-picked animal data and influencer hype.
- Biological age clocks — “We currently have no tools that can truly measure biological age. Epigenetic clocks provide estimates, not measurements.”
The Kaeberlein Philosophy
Kaeberlein represents the scientific establishment’s view on longevity — which is far more conservative than what social media suggests. His core messages:
- “There is no magic bullet.” The bulk of longevity benefit comes from diet, exercise, sleep, and social connection. Period.
- “Spending thousands on unproven protocols is unlikely to outperform simply getting the fundamentals right.”
- “Genetics account for 20-50% of longevity.” The rest is within your control through lifestyle choices.
- “Aging research receives only ~0.5% of the NIH budget” despite being the greatest risk factor for 9 of the 10 leading causes of death.
- “Be skeptical of anyone making overoptimistic claims.” We are nowhere near “longevity escape velocity” or immortality.
How Kaeberlein Compares to Other Protocols
Kaeberlein takes 4 supplements + 3 medications — the smallest stack on this site. By comparison, Sinclair takes 15+ compounds, Johnson runs 100+ daily pills, and Patrick takes ~12 core supplements. His inclusion of rapamycin and SGLT2 inhibitors puts him in the “pharmaceutical longevity” camp alongside Attia, but his supplement minimalism is unmatched.
The key insight: If a world-leading aging researcher with access to every supplement and drug available chooses to take almost nothing beyond the basics — that tells you something about the current state of evidence.
Sources
- Optispan Podcast — “Everything I Do for Healthspan” (End-of-2025 Protocol Update)
- Optispan Podcast — “Debunking 10 Longevity Myths You Still Believe”
- Optispan Podcast — “Ask a Longevity Scientist: Testosterone, Miracle Supplements & Falling for the Hype”
- Kaeberlein et al. — Rapamycin self-reported survey (300+ adults, Optispan data)
- Dog Aging Project — kaeberleinlab.org
Protocol pages are maintained by Longevity Notes. See also: Peter Attia · Andrew Huberman · David Sinclair · Gary Brecka · Bryan Johnson · Rhonda Patrick · Peter Diamandis · Compare All Protocols
📋 Protocol Change Log
March 2026 — Initial protocol page published based on latest public interviews and content.