For more than two decades, Matt Kaeberlein studied the biology of aging from behind a lab bench, publishing hundreds of papers and building one of the most respected research programs in the field of geroscience. Now, the former University of Washington professor has turned himself into the experiment — and his personal longevity protocol reveals just how much the science of aging has matured from theoretical curiosity to actionable daily practice.
Kaeberlein, who left his tenured position in 2023 amid a dispute with the university, has emerged as one of the most influential voices in translational aging research. His approach is notable not for exotic interventions or bleeding-edge therapeutics, but for its disciplined reliance on fundamentals — the unsexy, evidence-backed habits that most people know about but few execute consistently. As he detailed in a recent interview with Business Insider, his regimen for 2026 is built around exercise, sleep, nutrition, and stress management, with a handful of supplements and one prescription drug added to the mix.
Exercise as the Cornerstone: Why the Data Points to Movement Above All Else
At the foundation of Kaeberlein’s protocol sits exercise — and not in a casual, take-a-walk-around-the-block sense. He has described physical activity as the single most impactful intervention available for extending both lifespan and healthspan, a position supported by a growing body of epidemiological and mechanistic research. His routine includes a combination of cardiovascular training and resistance work, reflecting the emerging consensus among longevity researchers that both modalities are essential. Cardiorespiratory fitness, as measured by VO2 max, has been shown in large observational studies to be among the strongest predictors of all-cause mortality, and Kaeberlein takes this data seriously.
Exactly Matt, thanks for the secret sauce. Vitamin R + Test + Sglt2i + PCSK9i. And, watch your hormone levels.
I’d add tadalaifil and finasteride from my years of personal experiences. Don’t need a lemon sized prostate. Mayo Clinic: Finasteride and tadalafil combination is used to treat men with benign prostatic hyperplasia (BPH). BPH is caused by an enlarged prostate. Men with BPH usually have difficulty urinating, a decreased flow of urination, hesitation at the beginning of urination, and a need to get up at night to urinate. This medicine will make these symptoms less severe and reduce the chance that prostate surgery will be needed.
Finasteride blocks the action of an enzyme called 5-alpha-reductase. This enzyme changes testosterone to another hormone that causes the prostate to grow. It will increase testosterone levels in the body, which decreases prostate size. The effect of finasteride will only last as long as the medicine is taken.
Tadalafil belongs to a group of medicines called phosphodiesterase 5 (PDE5) inhibitors. These medicines prevent an enzyme called phosphodiesterase type-5 from working too quickly. The prostate is one of the areas where this enzyme works.
Been on Vitamin R - rapamycin coming on 5 years; I started Jardiance 4 months ago. Lipids are good so far. Finasteride 35 years and Tadalafil 4 years. Great choices!
Looks like you are coming up on the BIG 55 chronological years - on February 15, 1971 (Translational to 8 Dog years - WOOF- I noticed a bit of grey muzzle).
Do you have a biological age?!? LOL Happy early Birthday - here’s to an easy 120 years for you!
Would like to read the Business Insider article - anyone have it without a firewall?
Yes, great article. I’ve always thought Matt was one of the humbler guys in the longevity/healthspan field. Always have enjoyed his numerous videos - very informative and well done.
I also like that he doesn’t go nuts with supplements. Just take those where deficiencies exist. I am attempting to take his advice there and trying to wean myself down from 25+ pills I currently take daily.
