NAD+: The Energy Molecule That Shapes the Story of Longevity

Why has this molecule become one of the hottest topics in the world of vitality—and how can it support your own journey toward better energy?

As I explore wellness hotels and longevity centres around the world—from Bali to European thermal resorts—I often notice the same desire among guests: they want more energy, more clarity, more of the feeling of “I’m myself again.”

And this is exactly where the story begins of a molecule nearly every longevity expert is talking about today: NAD+.

Why is NAD+ so special?

NAD+ is like a quiet but essential coordinator of life inside each cell.

Without it:

  • we couldn’t produce energy (ATP),

  • our DNA wouldn’t repair itself,

  • sirtuins—our longevity enzymes—wouldn’t function. These are often linked to extended lifespan and healthier ageing.

Dr. Rhonda Patrick, in a conversation with Dr. Peter Attia on The Drive podcast, emphasized that the age-related decline in NAD+ is not just “another data point” but one of the central mechanisms of ageing itself.

NAD+ declines with age because of:

  • more DNA damage → higher NAD+ consumption,

  • more inflammatory processes → additional depletion,

  • less efficient metabolism.

And when NAD+ falls, the quality of our “internal engine” falls with it.

How can we increase NAD+ naturally—every single day?

1. Movement – the strongest natural NAD+ booster

The best part? This isn’t complicated science—it’s simply living in motion.

  • Endurance training (walking, running, cycling) improves the NAD+/NADH ratio.

  • HIIT activates stress pathways that trigger NAD+ production.

  • Strength training preserves muscle mass—our largest metabolic “energy reservoir.”

In my own daily routine, I combine all three—from brisk walks up Križna gora, to strength sessions and HIIT intervals, even when I’m travelling. Variety, and even more importantly consistency, is what brings the best long-term results.

2. Nutrition – feed your cells, not just your stomach

  • Intermittent fasting naturally increases NAD+.

  • Foods rich in tryptophan and niacin (salmon, tuna, turkey, peanuts) support NAD+ synthesis.

  • Excess alcohol and sugar → faster depletion of NAD+.

3. Hormesis: Sauna as “cellular spa therapy”

Sauna is not just relaxation—it’s cellular training.

Heat stress activates heat shock proteins, supporting NAD+ balance and improving mitochondrial function.

Regular sauna combined with cooling (cold plunge or cold showers) is one of the most effective natural regeneration protocols.

4. Supplements – when do they make sense?

The most researched compounds are:

  • NR (nicotinamide riboside)

  • NMN (nicotinamide mononucleotide)

Studies show they can raise NAD+ levels by 40–90% in humans.

They are often paired with resveratrol or pterostilbene, which activate sirtuins.

EU context (very important!)

  • NR is permitted as a dietary supplement (with regulated dosage limits).

  • NMN is not approved as a supplement in the EU—it is classified as a novel food, and therefore cannot be marketed as a dietary supplement (people purchase it privately from abroad).

In this area, quality is everything—always verify certifications, testing, and ingredient traceability.

Conclusion: NAD+ is not a trend—it’s part of the long game

NAD+ is not a miracle pill.
But it is an important piece of the longevity puzzle.

And the biggest impact still comes from what we do ourselves: movement, nutrition, regeneration, and thoughtful use of supplements.

When I travel to places where longevity is part of the culture—Okinawa, Bali, and Mediterranean “Blue Zones”—I see people living in ways that science is only now confirming: vitality is not an accident; it’s the result of habits.

And this is exactly where your journey begins.

If you’d like a personalised protocol for NAD+ optimisation and the foundations of longevity, I invite you to Longevity Travel Coaching.

Together, we design your personal longevity ritual that brings together:

  • science,

  • travel,

  • regeneration,

  • nutrition,

  • and your personal goals.

And if you wish, we can prepare a Longevity Travel Protocol for your next destination.

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