The information in this article is for educational purposes only and is not intended as medical advice. Always consult a licensed healthcare provider before starting any supplement, hormone, or wellness protocol.
Something shifted in the last few years. The conversation at the gym, in group chats, and on podcasts moved past protein and creatine into territory that used to be reserved for doctors and research scientists. Methylation. NAD+ precursors. Hormone optimization. Peptides. Cold exposure. Genetic testing. The guy next to you on the bench press is talking about his methylated B vitamins and his MTHFR gene mutation. The woman on the treadmill is timing her caffeine intake around her cortisol curve. Your buddy who used to just take whey protein is now on a 14-supplement stack because a podcaster told him to.
The language of longevity science has gone mainstream. And the people driving that conversation have become some of the most influential figures in health and fitness — more influential than most doctors, and far more influential than any personal trainer.
Whether you follow them closely or you’ve just heard the names in passing, these are the people shaping how millions of people think about their health. Here’s who they are, what they’re promoting, what products they’re attached to, and what’s actually worth paying attention to.
Gary Brecka — The Human Biologist
Who he is: Gary Brecka is the founder of The Ultimate Human, a wellness platform built around genetic testing, personalized supplementation, and what he calls “precision health.” He spent over 20 years in the life insurance industry analyzing biomarkers and predicting mortality — which he’s leveraged into a health optimization brand that’s exploded in popularity.
How he blew up: Dana White. The UFC CEO publicly credited Brecka with transforming his health — White lost 30+ pounds and completely overhauled his lifestyle after Brecka analyzed his bloodwork and DNA. That endorsement opened the floodgates. Jelly Roll credited Brecka with helping him lose his first 60 pounds. Joe Rogan called him “a national treasure.” The Ultimate Human podcast became one of the most popular health shows in the country.
His core philosophy: Get your bloodwork done. Get your genes tested. Find out what you’re deficient in and fix it with targeted, methylated supplements. Brecka hammers the point that most people are walking around deficient in basic nutrients — Vitamin D, magnesium, B vitamins — and that these deficiencies are the root cause of fatigue, brain fog, weight gain, and chronic disease.
What he promotes:
- Methylated supplements — The cornerstone of his protocol. Brecka emphasizes methylated forms of B vitamins (methylfolate, methylcobalamin, P5P) because a significant percentage of the population has MTHFR gene mutations that make it harder to process standard synthetic vitamins. This is where the “methylated multi” trend started for most people.
- Vitamin D3 + K2 — He calls D3 “the single most important nutrient in the human body.” 5,000 IU daily with K2 for proper calcium absorption.
- Mineral-rich sea salt — Brecka partnered with Baja Gold Salt Co. and promotes a pinch of sea salt in morning water for hydration and electrolyte balance. This simple habit has become one of the most widely adopted biohacks from his platform.
- Hydrogen water — He starts every morning with hydrogen water, using H2Tab molecular hydrogen tablets (co-founded by his son). He promotes hydrogen water for hydration, cellular health, and antioxidant support.
- BodyHealth PerfectAmino — His preferred amino acid supplement, which he claims has 99% utilization compared to roughly 20% from whey protein.
- Cold plunges and morning sunlight — Daily cold exposure and getting sunlight in the first 10 minutes of waking. He promotes these as free, foundational habits.
- Genetic testing through 10X Health System — His company offers at-home gene testing kits that analyze methylation pathways and inform personalized supplement protocols.
- The 30/30/30 rule — 30 grams of protein within 30 minutes of waking, followed by 30 minutes of low-intensity exercise. This protocol went massively viral on social media.
The take: Brecka’s foundational advice — get bloodwork, fix deficiencies, take methylated supplements, hydrate properly, get sunlight, eat protein — is solid and aligns with what most functional medicine practitioners recommend. Where it gets murky is the product partnerships. He has financial relationships with many of the brands he promotes, which he discloses but which are worth noting. The genetic testing through 10X Health has mixed reviews. The core habits are sound. Just know that when someone’s selling you the solution to the problem they’re describing, the line between education and marketing gets thin.
Andrew Huberman — The Neuroscientist
Who he is: Andrew Huberman is a professor of neurobiology and ophthalmology at Stanford University and the host of the Huberman Lab podcast — one of the top 10 podcasts on the planet and consistently the #1 science podcast. He translates neuroscience research into practical protocols for sleep, focus, performance, and longevity.
How he blew up: The podcast. Huberman started publishing long-form episodes breaking down the science of everyday human function — how light affects your circadian rhythm, how cold exposure changes your dopamine, how specific supplements affect neurotransmitter production. The episodes are dense, research-heavy, and unusually practical. He went from Stanford professor to the most influential health voice on the internet.
His core philosophy: Lifestyle first, supplements second. Huberman consistently emphasizes that sleep, sunlight, exercise, and nutrition are the foundation — supplements are the optimization layer on top. He’s also big on single-ingredient supplements over blends, so you can adjust dosages and know exactly what’s doing what.
What he promotes:
- The sleep stack — Magnesium L-threonate (145mg), L-theanine (200-400mg), and apigenin (50mg) taken 30-60 minutes before bed. This is probably the most widely adopted supplement protocol from any podcaster. Huberman calls it the combination that consistently helps him fall asleep and stay asleep.
- Morning sunlight — Get direct sunlight in your eyes within the first 10 minutes of waking to set your circadian rhythm. No sunglasses. This has become one of the most repeated health habits in the biohacking world.
- Deliberate cold exposure — Cold showers or cold plunges for dopamine elevation. Huberman cites research showing cold exposure can increase dopamine by 200-300% for several hours.
- AG1 (Athletic Greens) — A long-time sponsor and personal daily supplement. A greens powder containing 75 vitamins, minerals, and adaptogens. He’s used it for over 12 years.
- Tongkat Ali and Fadogia Agrestis — His testosterone optimization stack. Tongkat Ali (400mg daily) for increasing free testosterone. Fadogia Agrestis (600mg, cycled 8-12 weeks on, 2-4 weeks off) for stimulating luteinizing hormone. He’s careful to note that Fadogia has limited human research and requires cycling and bloodwork monitoring.
- NMN and NR — NAD+ precursors for cellular energy. He takes 1-2 grams of NMN sublingually and 500mg of NR daily. He says he takes these for sustained energy rather than longevity specifically.
- Creatine — 5 grams daily for both physical and cognitive performance.
- Omega-3 — 2-3 grams of EPA daily for brain health and inflammation.
- Momentous supplements — His podcast partner brand. Many of his recommended supplements are available through Momentous, which is a partnership worth noting.
The take: Huberman’s protocols are among the most research-backed in the biohacker space. He cites specific studies, provides dosages, and consistently reminds people to get bloodwork before starting hormone-related supplements. His sleep stack is genuinely effective for a lot of people. The testosterone stack (Tongkat Ali + Fadogia) is where the evidence gets thinner — Tongkat Ali has decent human research, but Fadogia is mostly based on animal studies. His approach of layering supplements on a foundation of good sleep, sunlight, and exercise is sound. The sponsorship relationships with AG1 and Momentous are transparent but worth being aware of when evaluating his recommendations.
Peter Attia — The Longevity Doctor
Who he is: Peter Attia, MD is the author of Outlive: The Science & Art of Longevity and the host of The Drive podcast. He’s a physician focused on the applied science of longevity — not just living longer, but maintaining physical and cognitive function into old age. He trained at Johns Hopkins and Stanford and previously worked at McKinsey, which shows in his analytical approach.
How he blew up: His book Outlive became a massive bestseller. His podcast goes deep into medical literature with researchers and clinicians. He appeals to a more medically sophisticated audience than Brecka or Huberman — his content assumes you’re willing to sit through discussions of metabolic pathways and clinical trial design.
His core philosophy: The “four horsemen” of chronic disease — heart disease, cancer, neurodegenerative disease, and metabolic dysfunction — are what kill most people, and they’re largely preventable through early intervention. Exercise is the most powerful longevity drug. Metabolic health (glucose regulation, insulin sensitivity) is the foundation of everything.
What he promotes:
- Exercise as medicine — Attia considers exercise the single most important intervention for longevity. He emphasizes four pillars: stability, strength, aerobic efficiency, and anaerobic performance. He trains hard and promotes resistance training as non-negotiable for aging well.
- Zone 2 cardio — Long, steady-state cardio at a pace where you can just barely hold a conversation. Attia promotes 3-4 hours per week of Zone 2 work for mitochondrial health and metabolic efficiency. This concept has gone mainstream largely because of him.
- Continuous glucose monitors (CGMs) — He was an early proponent of wearing a CGM even if you’re not diabetic, to understand how different foods affect your blood sugar in real time. The company Levels, which sells CGMs to the general public, gained significant traction through his advocacy.
- Rapamycin — An immunosuppressant drug that shows promise in animal studies for extending lifespan. Attia has discussed taking rapamycin himself at low doses for its potential longevity benefits. This is prescription-only and firmly in the “talk to your doctor” category.
- Early and aggressive blood testing — Comprehensive metabolic panels, apoB cholesterol testing, hormone panels, cancer screening. Attia promotes testing far more frequently and comprehensively than standard medical practice recommends.
- Emotional health — In a surprising turn for a data-driven physician, Attia has been open about the role of emotional health and therapy in longevity. His book dedicates significant space to this, arguing that relationships and mental health are as important as biomarkers.
The take: Attia is the most medically rigorous voice in the longevity space. His emphasis on exercise, metabolic health, and early testing is evidence-based and endorsed by most mainstream physicians. Where he diverges from conventional medicine — rapamycin, aggressive early screening, some pharmacological interventions — he’s transparent about the risk-benefit tradeoffs. He sells less product than the other names on this list, which gives his recommendations a different feel. If Brecka is the motivational coach and Huberman is the professor, Attia is the doctor who’s going to make you look at your bloodwork whether you want to or not.
David Sinclair — The Longevity Scientist
Who he is: David Sinclair, PhD is a professor of genetics at Harvard Medical School and one of the most cited researchers in the field of aging. He’s the author of Lifespan: Why We Age — and Why We Don’t Have To and a co-founder of multiple biotech companies focused on aging.
How he blew up: His research on resveratrol and NAD+ put him on the map in the scientific world. His book and podcast appearances brought that research to a mainstream audience. He’s the person most responsible for the NMN/resveratrol trend in the supplement world.
His core philosophy: Aging is a disease, and it can be treated. Sinclair’s research focuses on sirtuins — proteins that regulate cellular health — and NAD+, a coenzyme that declines with age. His thesis is that by activating sirtuins and replenishing NAD+, you can slow or partially reverse aspects of biological aging.
What he promotes:
- NMN (Nicotinamide Mononucleotide) — The supplement most associated with Sinclair. He takes 1 gram daily to boost NAD+ levels. NMN has become one of the fastest-growing supplements in the market, largely because of his research and advocacy.
- Resveratrol — 1 gram daily, mixed with yogurt for fat-soluble absorption. Sinclair’s early research on resveratrol (found in red wine) and its effect on sirtuins launched an entire supplement category. The evidence is stronger in animal models than human studies, which Sinclair acknowledges.
- Metformin — A diabetes drug that shows potential longevity benefits in observational studies. Sinclair has discussed taking it, though he’s noted concerns about it potentially blunting exercise benefits. The large-scale TAME (Targeting Aging with Metformin) trial is underway to settle the question.
- Fasting and caloric restriction — He practices intermittent fasting and skips breakfast, based on research showing that caloric restriction activates sirtuins and promotes cellular repair (autophagy).
- InsideTracker — A blood testing company he co-founded that provides personalized health recommendations based on biomarker analysis.
The take: Sinclair is a legitimate Harvard geneticist whose research has driven real scientific progress. The criticism he faces — and there is criticism within the scientific community — centers on whether his personal supplement protocol outpaces the evidence, particularly the human evidence. NMN shows promise but the large-scale human trials are still ongoing. Resveratrol’s benefits in humans have been harder to confirm than the animal data suggested. Sinclair is transparent about the distinction between his research findings and his personal choices. He’s taking calculated bets on compounds that the data suggests may help, while acknowledging the evidence isn’t conclusive.
The Products They’re All Selling You
The biohacker economy is massive. Every protocol comes with a product attached. Here’s the landscape:
Supplements everyone is pushing:
- NMN and NR (NAD+ precursors) — Renue by Science, Momentous, ProHealth, Wonderfeel
- Methylated B vitamins — Thorne, Pure Encapsulations, 10X Health
- Magnesium (glycinate and L-threonate) — Momentous, Thorne, NOW Foods
- Omega-3 fish oil — Momentous, Nordic Naturals, Carlson
- AG1 (Athletic Greens) — Huberman’s primary sponsor
- Creatine monohydrate — Momentous, Thorne
Testing and monitoring:
- 10X Health System — Brecka’s genetic testing company
- InsideTracker — Sinclair’s blood testing company
- Function Health — comprehensive biomarker testing (100+ markers)
- Levels — continuous glucose monitors promoted by Attia
Equipment and lifestyle:
- Cold plunge tubs — Plunge, Cold Stoic, DIY chest freezers
- Red light therapy panels — Joovv, Mito Red Light
- Blue light blocking glasses — Ra Optics, BLUblox
- Hydrogen water — H2Tab (Brecka), Echo Go
Brands that show up across multiple protocols:
- Momentous — Huberman’s partner brand
- Thorne — widely recommended across the biohacker space for pharmaceutical-grade supplements
- Pure Encapsulations — methylated vitamins and clean formulations
- BodyHealth — PerfectAmino, promoted heavily by Brecka
What’s Actually Worth Your Money
Strip away the branding, the sponsorships, and the podcaster personalities, and here’s what the actual science supports for the average person trying to optimize their health:
Strong evidence — take these:
- Vitamin D3 + K2 (if deficient, and most people are)
- Magnesium glycinate or L-threonate
- Omega-3 fish oil (high EPA/DHA)
- Creatine monohydrate
- Protein (hit your daily target)
- Methylated multivitamin
Good evidence — worth considering:
- NMN or NR for NAD+ support (especially if you’re over 40)
- Ashwagandha for stress and cortisol management
- Collagen for joint and connective tissue support
- Probiotics if you have gut issues
Promising but early — proceed with caution:
- Tongkat Ali for testosterone support
- Resveratrol for longevity
- Rapamycin (prescription only, limited human longevity data)
- Metformin for non-diabetics (clinical trial ongoing)
- Fadogia Agrestis (very limited human data)
Probably not worth it for most people:
- Hydrogen water (minimal evidence for the cost)
- Most “greens” powders (eat vegetables instead)
- Red light therapy panels (interesting research, expensive, marginal for most people)
- Any supplement with a “proprietary blend” on the label
The Bottom Line
The biohacker movement has done something genuinely valuable — it’s made millions of people pay attention to their bloodwork, their sleep, their vitamin D levels, and their metabolic health. Ten years ago, nobody at your gym was talking about methylation or NAD+. Now it’s common knowledge. That’s a net positive.
Where it gets complicated is the monetization. Every one of these figures has financial relationships with supplement companies, testing services, or product lines. That doesn’t make their advice wrong — but it means you should evaluate recommendations with the same skepticism you’d apply to any salesperson, even one with a PhD or an MD after their name.
The fundamentals haven’t changed. Sleep 7-9 hours. Eat real food with adequate protein. Train consistently. Get your bloodwork done once or twice a year. Fix your deficiencies. Manage your stress. The biohacker protocols are optimization on top of that foundation — not a replacement for it.
Get the basics right first. Then optimize if you want to. And always get your bloodwork done before you start taking anything based on what a podcaster told you.
Supplements 101: What You Actually Need and What’s a Waste of Money
Peptides: What the Fitness World Is Talking About and What You Need to Know
How Sleep Affects Your Gains More Than Any Supplement
Getting in Shape at 40+: A Real Talk Guide
People and Platforms Mentioned:
- The Ultimate Human (Gary Brecka)
- Huberman Lab Podcast
- Peter Attia — The Drive Podcast
- David Sinclair Lab
Supplement Brands Mentioned:
- Thorne — Pharmaceutical-grade supplements. Widely recommended across protocols.
- Momentous — Huberman’s partner brand. Single-ingredient supplements.
- Pure Encapsulations — Clean methylated vitamins and formulations.
- AG1 (Athletic Greens) — Greens powder. Huberman’s long-time daily supplement.
- BodyHealth — PerfectAmino. Brecka’s preferred amino acid supplement.
- Renue by Science — NMN supplements. Used by Huberman.
Testing and Monitoring:
- 10X Health System — Brecka’s genetic testing company.
- InsideTracker — Blood testing and biomarker analysis.
- Function Health — Comprehensive biomarker testing (100+ markers).
- Levels — Continuous glucose monitors.
