The 2026 Longevity Stack: What the VitaScience Team Actually Uses (Steven, Romy & Janene’s Protocols)

In the heart of South Africa’s dynamic urban landscapes, where genetic diversity offers unique advantages for health and longevity, the VitaScience team is pioneering evidence-based strategies to extend healthspan. As we launch our 2026 blog series from Sandton, Johannesburg, we’re excited to share the personal protocols that drive our daily lives. Steven Herrmann, our founder and longevity enthusiast; supported by Romy Sacks, our Pilates and movement expert; and Janene Sacks, our nutrition and metabolic health specialist, have each crafted stacks blending cutting-edge science with local African wisdom. These aren’t theoretical,they’re what we actually use to optimize energy, resilience, and vitality.

Why focus on longevity stacks in 2026? With global life expectancy plateauing, research shows that targeted interventions can add years of healthy living. From NAD+ precursors to senolytics, the latest studies highlight compounds that combat aging at the cellular level. In Africa, our rich genetic heritage,boasting the greatest depth of variation worldwide, may confer natural edges against age-related decline, amplified by environmental factors like abundant sunlight and indigenous superfoods such as rooibos tea.

A longevity stack is a personalized regimen of supplements, lifestyle habits, and biohacks designed to target the hallmarks of aging: genomic instability, telomere attrition, epigenetic alterations, loss of proteostasis, deregulated nutrient sensing, mitochondrial dysfunction, cellular senescence, stem cell exhaustion, and altered intercellular communication. Drawing from experts like David Sinclair and Bryan Johnson, we’ve refined ours based on recent human trials and meta-analyses. Let’s dive into our team’s protocols, backed by the latest evidence.

Steven’s Protocol: The Executive Optimizer

As VitaScience’s founder, managing a fully remote organization with team members spanning multiple continents, from the USA to Dubai and beyond,means my stack prioritizes cognitive sharpness, metabolic resilience, and stress recovery. These protocols fuel my ability to lead remote teams across continents without burnout, enhancing focus and productivity in all my ventures. I start with circadian alignment, leveraging South Africa’s high-altitude light for optimal melatonin cycles—studies show this can extend healthspan by regulating gene expression.

Morning Routine (6 AM):

• Sunlight Exposure: 20 minutes of morning sun to reset my circadian rhythm. Research confirms this boosts vitamin D and NAD+ levels naturally, reducing inflammation.
• Supplements: 1g NMN (nicotinamide mononucleotide) for NAD+ boosting. Recent comparisons favor NMN over NR for direct cellular uptake, with human trials showing improved energy and insulin sensitivity. Paired with 500mg resveratrol to activate sirtuins.
• Nutrition: Black coffee with a dash of rooibos extract, Africa’s gift for antioxidants. Rooibos enhances lipid profiles and glucose control, per reviews.

Midday (Exercise & Fuel):

• Zone 2 Cardio: 45 minutes of brisk walking or cycling, targeting 60-70% max heart rate. Evidence from Peter Attia-inspired protocols links this to mitochondrial health and longevity.
• Supplements: 3g taurine post-workout. Human trials show it supports balance, strength, and reduces inflammation, though longevity biomarkers need more data.
• Meal: High-protein salad with local greens, olive oil, and fatty fish for omega-3s – top-rated for anti-aging in clinician surveys.

Evening (Recovery):

• Senolytics (Intermittent): Dasatinib + quercetin (D+Q) twice monthly. Studies confirm this clears senescent cells, alleviating age-related issues like AMD and arterial dysfunction.
• Sleep Optimization: 300mg magnesium glycinate and mouth-taping for 8 hours. Sleep protocols like this predict lifespan better than many drugs.
• Rapamycin (Cycled): 5mg weekly, off-label under medical supervision. Trials show cardiac benefits in older adults, though human longevity data is emerging.

My stack draws from clinician insights, emphasizing evidence-based basics like omega-3s and vitamin D before advanced interventions. Tracking with epigenetic clocks, I’ve reversed my biological age by 5 years.

Romy’s Protocol: Movement as Medicine

Supporting VitaScience as our Pilates expert, my stack centers on muscle as the “new anti-aging drug.” Grip strength alone predicts mortality—I’m all about functional fitness infused with African rhythms.

Morning Routine:

• Dynamic Warm-Up: 10 minutes of sun salutations, harnessing Sandton’s sunlight for circadian benefits.
• Supplements: 500mg NR (nicotinamide riboside) for NAD+. While NMN edges it in some comparisons, NR suits my active lifestyle for muscle recovery. Plus vitamin D3/K2 combo—essential for bone health in sunny Africa.

Midday (Core Strength):

• Pilates Session: 60 minutes, mixing weights for sarcopenia prevention. Resolutions highlight this for longevity.
• Nutrition: Rooibos-infused smoothie with berries and collagen. Rooibos’ neuroprotective effects combat oxidative stress.
• Supplements: 2g creatine monohydrate – top-rated for muscle and brain health.

Evening (Wind Down):

• Recovery Tools: Foam rolling and 200mg CoQ10 for mitochondrial support.
• Senolytics: D+Q quarterly, focusing on joint health – trials show reduced inflammation in chondrocytes.
• Sleep: 7-8 hours with gratitude journaling, aligning with “Ikigai” from longevity summits.

My approach mirrors Rhonda Patrick’s emphasis on exercise and micronutrients, tailored to African genetics for resilience.

Janene’s Protocol: Metabolic Mastery

Supporting VitaScience with a focus on nutrition, I integrate African superfoods with global science for blood sugar stability and gut health- key to longevity.

Morning Routine:

• Intermittent Fasting: 16:8 window, breaking with rooibos tea. Benefits include lowered blood glucose and enhanced antioxidants.
• Supplements: 1g taurine + 500mg fisetin. Taurine trials update its role in inflammation reduction.

Midday (Balanced Fuel):

• High-Fiber Meal: Rooibos-steeped grains with veggies – fiber pillars from summits extend life.
• Exercise: 30 minutes HIIT, boosting BDNF for cognition.
• Supplements: Omega-3s and magnesium- clinician favorites for aging.

Evening (Rejuvenation):

• Senolytics: D+Q monthly for senescence clearance.
• Rapamycin: Low-dose cycled, per cardiac studies.
• Sleep: 10-hour protocol with mouth-taping.

Our stacks overlap on basics: NAD+ boosters, senolytics, exercise, sleep, and rooibos. Evidence shows these target multiple aging hallmarks. Africa’s genetic edge amplifies them – higher heterozygosity correlates with lower mortality risk.

Ready to build your stack? Join our Inner Circle for personalized protocols, member case studies, and exclusive insights. [Link to Inner Circle]

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