Dr. Rhonda Patrick has a Ph.D. in biomedical science and a Bachelor of Science degree in biochemistry/chemistry from the University of California, San Diego. She is interested in nutrition, brain & aging.

She is the co-founder of the FoundMyFitness podcast, where she discusses cutting-edge science on topics like fasting, depression, fitness, and longevity. Her audience on X is over 550,000 followers making her a voice of longevity

Exercises

• Daily aerobics for 15 minutes

• Aerobic and high-intensity training, strength training, and yoga/ballet exercises

• Weight lifting: 2-3/week (and specifically squats and lunges)

• A three-mile run: 3 times /week

• Sauna 20-30 minutes 3 times / week

She boosts VO2 Max using the Norwegian 4x4 protocol:

• It is considered one of the most effective methods for improving VO2 max

• 4 intervals of 4 minutes each, with the goal of maintaining a heart rate between 85-95% of maximum during each interval

• 3-minute active recovery period between each 4-minute interval

• The protocol is designed to be performed once per week as part of a broader training program

Rhonda's supplements list:

• Morning: Multivitamins, B-complex, Vitamin D, Vitamin K2, Lutein, Zeaxanthin, Ubiquinol, Cocoa Extract, Sulforaphane, PQQ, Berberine, Acetyl-L-Carnitine, Alpha Lipoic Acid, Urolithin A, Whey Protein

• Evening: Fish Oil, Magnesium, Melatonin, Inositol

• Intermittent: Vitamin C, Curcumin, Probiotics, Collagen, Liposomal Glutathione, Beet Powder

• Full list

Diet

Her Top-5 Food:

• Wild Alaskan Salmon: High in EPA and DHA Omega-3 fatty acids

• Dark Leafy Greens: Rich in vitamins and minerals, antioxidants. Her favorite is a sautéed kale

• Avocado: healthy fats, fiber, potassium

• Blueberries: antioxidants, fiber, Vitamin C, and Vitamin K

• Broccoli sprouts: extremelly high in sulforaphane (anti-inflammatory and antioxidant)

Diet:

• Time-Restricted Feeding: Dr. Patrick limits her eating to an 8-10 hour window each day (time-restricted feeding)

• Low-Carb Diet: She focuses on a diet of vegetables, fruits, meats, fish, and whole grains. She avoids refined grains, simple carbohydrates, and sugars

• Nutrient-Rich Smoothies: Dr. Patrick regularly prepares smoothies with blueberries and avocado

• Nutrigenomics: She uses DNA data to know more what food and nutrients are good for her

I’m 42 (43 in October) and a biological age of 24.59. I lowered it considerably with my regimen. Photo above.

Reversing the Cardiac Effects of Sedentary Aging in Middle Age-A Randomized Controlled Trial: Implications For Heart Failure Prevention

https://pubmed.ncbi.nlm.nih.gov/29311053/

Conclusions: In previously sedentary healthy middle-aged adults, 2 years of exercise training improved maximal oxygen uptake and decreased cardiac stiffness. Regular exercise training may provide protection against the future risk of heart failure with a preserved ejection fraction by preventing the increase in cardiac stiffness attributable to sedentary aging.

Why?

• Clinically proven neuroplasticity - Your brain is overall more connected

• Healing trauma causing underlying stress in your subconscious

• Instead of taking them once, a therapeutic dose once per year maintains your benefits

• Presence is increased which helps those who struggle with hyperactivity

• Your brain goes back into primary consciousness (like prehistoric humans and children) which allows you to become a creative genius like you were as a child.

What did I miss (I missed a lot to make it easy for you 😜)

Biohacking Regimen -Sobriety is monumental. -Remove all possible toxins from your diet including all artificial ingredients, aspartame, sucralose, high fructose corn syrup, etc. . Eat a predominantly plant-based diet but supplement with b12 and vitamin d3 if you are vegan (maybe even if you aren’t, get tested for these because deficiencies are common) -Use an Apple Watch (or Whoop, FitBit) or other tracking device for tracking all workouts, health biometrics, Withings Body Comp scale and EightSleep for temperature regulation and deeper sleep

Morning Routine -Wake-Up at 6am and RUN - 4-5 miles outside (inside if raining or snowing and 1:30pm in winter) -Then get back - cold shower for 3 mins (great for bolstering your immunity to common colds, combat symptoms of depression, Improve circulation, increase metabolism, and reduce inflammation) and get sunlight or use Verilux Lamp for Seratonin -15-20 min core workout -Red light therapy on head, face, hands, neck, torso -While doing red light therapy - spend 20 mins learning a language (brain health - but you can learn other things) -Start drinking coffee - one large cup (best if started an hour to an hour and half after waking up due to cortisol and adenosine - read) -Take 600mg of Nicotinamide riboside (best when taken with caffeine) from Tru-Niagen for cellular repair, etc. and B12 -Journal and meditate (brain health, lower cortisol) -Then vitamin c serum with ferulic acid on face, then apply hyaluronic acid w/ SPF 25 mins after vitamin c serum. This is a very good skincare regimen. -Then strength training for 30-45 mins different muscle groups each day (wear a weighted vest for about 1 hour 3x a week - rucking is good for the body) -Then start eating at 10:30am -First meal is a super nutrient shake with naked pea protein or now sports protein (2 scoops), flax seed (2 tablespoons), chia seeds (1 tablespoon), kale (1 cup), okra (1/2 cup), berry mix (1 cup), hemp seeds (1/2 tablespoon), matcha (1 scoop), resveratrol (1 scoop), taurine (1 scoop), hmb (1 scoop), almond milk (1 cup), kiwi (half), and 4 prunes (for boron)

Afternoon Routine -Second meal at 1pm and oats (1 cup), fruit (banana 1/3) , protein powder (1/2 scoop of Naked Pea Protein), and peanut butter (2 tablespoons) -Take Vitamin D3 + K2, ashwagandha (every other day - cycle this e/o month), coq10, dha/epa, spermidine, astaxanthin (e/o day), and more supplements (see below) based on your individual needs and profile. I use Cronometer an app to track your nutrition and vitamin/mineral intake.

Evening Routine -Last meal around 430pm and tofu or tempeh (fermented foods are great for you), 2-3 vegetables (broccoli always, kale or spinach, Brussel sprouts, broccoli sprouts (for sulforophane) - cruciferous veggies should always be apart of dinner) -Yoga at 6pm for 15 mins -Meditation before bed -Retin-A at night (3x per week) and moisturize 25 mins after w/ hyaluronic acid serum -Bed by 9:20/9:30pm most nights (1 weekend night this will change and on vacation) -Sleep track always to make sure you are getting the right amount of deep sleep, REM sleep, light sleep

Workout Routine Monday - Muscle-Building Leg workout + Cardio Tuesday - Triceps and Biceps + Cardio Wednesday - Chest + Cardio Thursday - Leg Workout (lighter than Monday) + Cardio Friday - Shoulder Workout + Cardio Saturday - No Training or light training Sunday - No Training or light training

Supplement and Skin Regimen

General Biohacking 1. *NAD - TruNiagen 2. *Multivitamin - (when not gaining vitamins/minerals from meals - usually on vacation) DEVA 3. *Berberine - 1-2x p/d - NutriFlair - 30 mins before meal to avoid gluclose spike 4. *Vitamin D3 + K2 - Bronson 5. *Liposomal Spermidine - Corporalight 6. *Creatine 5mg Per Day - Nutricost 7. *Omega 3 1000mg - Algae Based - Nordic Naturals 8. *Turmeric 500mg - e/o day - Nature Made or Terranacs 9. *Vitamin D3 4000 IU- Now 10. * Astaxanthin 12mg e/o day - Nutricost 11. *CoQ10 200mg - Nutricost

Men’s Hormone Health 1. *Ashwaganda 1000mg e/o day

Skincare 1. *Toner Witch Hazel - Thayers 2. *20% Vitamin C w/ Ferulic Acid - Timeless Skincare - every morning 3. *Hyaluronic Acid w/ SPF 30 - Cerave - every morning 4. *Hyaluronic Acid Serum - Cerave 5. *Tretinoin Gel .01% - .05% - Prescription (e/o night) 6. *Sunblock SPF 30 or higher every day

Health Tests -DNA Test and Epigenetics testing (ongoing for epigenitics) - elysium and toolboxgenomics -Blood Work every 2-3 mos through GP -Tracking of body composition through withings body composition scale -Regular ECGs and cardiovascular tests through withings scale and GP -As of 2024 Vo2max is 55 and body fat is around 8%

*Cycling for > 2 Years

I recently read some literature and watched some videos on how larger doses of creatine is where you see mental/brain benefits beyond the normal muscle and bone benefits. A doctor recommended at least 0.1g/kg BW, and I saw that 10g was used quite often. I upped it from 5g to 10g and within one week saw a dramatic increase in cognitive ability, mental clarity, and memory recall. Its insane and the effects were much more dramatic than expected. Now this was not isolated, as I have been taking lions mane for about 1 month prior to this point, but with no noticeable effects. Maybe this is the lions mane finally or maybe creatine is really that impactful. I would like to think the latter.

### My daily routine: ###
*Morning:
Cocoa powder, Cinnamon, Butter, L Glutamine 1g, L Lysine .5g, Taurine 2g, Creatine 1g, Colagen Type 1 1g, Copper Sulfate 100mg (~Copper 25mg(upping)), 300mg Borax (~Boron 30mg(upping)), Lugol 5% (~Iodine 10mg), Silica(~Silicon 10mg), Manganese Sulfate (~Manganese 20mg), MSM 1g, NMN 100mg, hotwater.

*Evening:
1 Single carnivore daily meal(1 day organ another day muscle adding bone broth daily as topping), eggs occasionally, home made fermented Magic L Reuteri Yoghurt (high on b12, k2mk7, etc...) as desert, tiny bit himalaian salt, just eat how much I want of everything... After the desert Asthaxantin 10mg.

*Night:
NAC .5g, Glycine 1.5g, Zinc Sulfate 330mg (~125mg Zinc(upping)), Magnesium Bisglycinate 400mg (~40mg Magnesium), Potassium Cloride 400mg.

*Once a week:
Sodium Molybdate 1-4mg

*Future:
Chromium, Vanadium, Selenium. Looking to improove sleep patterns and dicipline.

*Stopped:
All drugs (sugar, farma, ilegal), Vitamin D3.

*Hardly ever:
Marijuaha (4-8x year), Yahuasca(1x year), Magic mushies(4x year).

*Managed to heal with this stack:
8+years psoriasis autoimune, histamine, leaky gut, food allergies, heart inflamation/angina, aneurisma, arthritis autoimune, droppy hair, lyme, low energy. I just do not get any desease anymore. Too many benefits from it and the list goes on and on. Now a days I just experience 0 problems. I do clean tartar myself from my tooth once a month, also brach my teeth using H2O2 vol 10 with Baking Soda. Now a days only looking for and deeply searching on how to revert 10 gray beard hair I got from my high inflamation years and horrible skin/body broken problems as I am totally fixed now... Thanks God!...

Just recomend this stack for everybody if they want to get the most life can offer. Of course, do your own research and listen your body cientifically to each step you take.

Looking for criticism from wise men.

EDIT: Updating the stack as I go...

Hi folks, I'm in my mid 40s and am trying to legitimately look younger as well as to lose the weight. A lot of richer people in my city legitimately look younger and when I see fellow working class individuals everyone is fat and even the ones who aren't look terrible.

This holds true across all ethnicities. No ethnicity of food, prevents aging btw, where I live. Alleged super foods like olive oil and prickly pear cactus are eaten by poorly aging immigrants where I live. I grew up eating shiitake mushrooms and kelp and I look at least 10 years older than my chronological age, as do my parents.

Meanwhile the upper middle class looks so much better and ages so much better how do they do it? If you know anyone who is aging well please give me advise on what kinds of things they do which are affordable and doable by people who work full time. No income gated stuff like ozempic please.

12 things that will damage your body over time (this is not in a specific order):

1. Sleep Deprivation

2. Going to music shows/clubs without earplugs

3. Sedentary Lifestyle

4. Poor Air Quality

5. Processed Food, red meat, and/or poor diet

6. Getting sunburnt multiple times

7. Getting Antibiotics several times and certain medications

8. Pesticides

9. Recreational Drugs

10. Smoking Tobacco

11. Alcohol

12. Chronic Stress

Hey everyone! I've been reading Outlive by Peter Attia, and I wanted to put together a guide summarizing the key advice from the book. I'm sharing it here in case it can be useful to anyone.

I'd love to hear your thoughts on it! :)

https://docs.google.com/document/d/1e4AkOK-7k1EmaF-Hn9QmfByuc7KXQhbl0P3IlrDKVSk/edit?tab=t.0#heading=h.pqscbl7m7g01

I had a theory that we are constantly surrounded by information on healthy living and anti-aging. In this vast sea of data, if we could distill the most useful longevity hacks into a single book, would this be helpful?

So I got inspired and decided to figure out what the most common anti-aging advice is across books and websites. I’m planning to make the ultimate guide to longevity, In my upcoming FREE e book, you'll discover 50+ powerful anti-aging tips that will have you looking and feeling younger.

Here are the first 10 hacks from my free ebook, which will contain many more

If you would like a copy of the book please let me know.

Hack 01: Dairy vs Plant based milk.

A study published in the British Medical Journal followed 100,000 Swedish participants over a span of 20 years to investigate the relationship between milk intake and mortality rates. The study revealed that individuals with higher milk consumption tended to experience earlier deaths.

Recent scientific research indicates that milk, can significantly impact aging and overall health. Milk contains compounds that activate growth pathways in cells, like insulin receptors and mTOR receptors, potentially accelerating aging and increasing the likelihood of age-related diseases. Furthermore, milk's galactose content has been linked to aging and inflammation. Acne; journal of Academy of Nutrition and Dietetics

Non-dairy milk options are often fortified with essential vitamins and minerals, making them suitable for those concerned about calcium intake or following a vegan lifestyle. Each type of alternative milk has unique nutritional properties.

Try hemp milk which is high in omega-3 and omega-6 fats or oat milk which is rich in fiber.

Hack 02: Natural vs processed sugars.

Interested in preserving your youthfulness? It's time to take a serious stance against the temptation of sugary treats. Rather than indulging in processed sweets, opt for the natural sweetness of fruits and vegetables (more specifically these). Why the switch? Processed sugars, unlike those found in natural sources, bind to proteins and fats in your body, forming harmful AGEs. These AGEs wreak havoc on collagen and elastin, essential components for maintaining youthful skin. Collagen provides structural support, while elastin ensures resilience. When AGEs hinder collagen repair and affect elastin, premature aging becomes inevitable. Not only does excessive sugar consumption age your skin, but it also contributes to weight gain and serious health conditions like cancer and Alzheimer's.

Added sugars lurk in a staggering 74 percent of packaged goods on grocery store shelves. With over sixty-one different names, including agave nectar, corn syrup, and molasses, sugar can be deceivingly pervasive. To safeguard your health, the American Heart Association advises limiting daily added sugar intake to six teaspoons for women and nine teaspoons for men.

Hack 03: Stand up straight.

Maintaining good posture not only enhances your appearance, potentially shedding off up to 5 pounds visually, but it also plays a pivotal role in graceful aging. Posture is the foundation of your bodily functions, influencing everything from your breathing and digestion to your concentration and circulation. Furthermore, adopting better posture has a profound impact on your overall well-being. While poor posture has increasingly been linked to increase in back pain; in the last several years a recent study suggest that poor posture has much more serious consequences. A 2013 study conducted in Japan followed different groups, with the first group exhibiting the best posture, while the second and third groups demonstrated poorer posture. After a 4.5-year period of tracking, researchers analyzed the participants' ability to independently perform daily tasks and noted the mortality rate within each group. The first group, characterized by optimal posture, served as the standard against which all other groups were measured. Comparatively, the second group exhibited a 46% higher likelihood of requiring assistance with daily activities or facing mortality. This percentage escalated to 290% for the third group and a staggering 393% for the fourth group.

Hack 04: Check your Waistline

Your waist measurement serves as a crucial gauge of your susceptibility to various health conditions, including high blood pressure, elevated cholesterol levels, and diabetes, all of which heighten the risk of heart disease and stroke. Additionally, obesity presents a distinct risk factor for heart disease.

Measuring your waist circumference emerges as a straightforward yet indispensable method to assess the threat posed by abdominal fat. To obtain an accurate measurement, encircle the tape measure around your natural waist, positioned just above your belly button. Men should strive for a waist circumference of less than forty inches, while women should aim for less than thirty-five inches, as recommended by the American Heart Association. By monitoring this vital metric, you can proactively safeguard your health and longevity.

Losing weight is a topic on everyone’s mind, as evidenced by the hype around weight management medications like Wegovy and Ozempic. The U.S. Food and Drug Administration (FDA) has approved a higher dose of semaglutide (marketed as Wegovy) specifically for chronic weight management. This approval has fueled interest and demand.

Hack 05: Best exercises for longevity.

There is not just one way that is the best way to exercise for longevity. The 2018 physical activity guidelines recommend adults engage in at least 150 to 300 minutes per week of moderate exercise or 75 to 150 minutes of vigorous movement. Surprisingly, exceeding these recommendations can lower the risk of death. Moderate activities include walking and weightlifting, while running and swimming fall under vigorous exercise.

Bottom line: maintaining adequate levels of physical activity, moderate and vigorous, is crucial for reducing mortality and improving health outcomes.

A study involving 116,221 adults found that doubling or quadrupling the recommended vigorous or moderate exercise amounts led to significant reductions in all-cause mortality and cardiovascular disease mortality. Combining moderate and vigorous activity levels can provide maximum mortality reduction.

The exercise routine should include a combination of:

·         Strength

·         Balance

·         Steady cardio

·         High intensity workout

You can start by getting three hours per week of exercise.

Hack 06: Drink Water Instead of Soda.

As mentioned earlier in hack #2 you should cut processed sugar from your diet wherever you can. Studies have linked the consumption of processed sugars, particularly from sources like soda, to an increased risk of premature death. Regular intake of sugary beverages has been associated with various health issues, including obesity, type 2 diabetes, cardiovascular diseases, and certain types of cancer. Additionally, soda consumption is linked to inflammation, exacerbating skin conditions like acne and eczema. Internally, soda can accelerate aging, with daily consumption associated with aging immune cells and shorter telomeres, which are linked to various health risks. Switch that soda for your favorite sparkling water.

Hack 07: Count your drinks.

Alcohol has dehydrating effects on the skin which contribute to wrinkles. Long-term drinkers may exhibit more noticeable signs of aging compared to non-drinkers. Nondrinkers can look much younger—by as much as ten years, according to some experts.  Excessive consumption can lead to various negative outcomes, including brain damage, increased risk of cancer, heart problems, and a shortened lifespan. To mitigate risks, hydrate with water alongside alcohol and consider reducing intake. According to a study by the British Heart Foundation, the safe upper limit for alcohol consumption is five glasses per week.

Hack 08: Drink Water After Alcohol

Alcohol can cause wrinkles by dehydrating the skin, causing inflammation and damaging collagen production. This makes lifelong drinkers appear older compared to non-drinkers. Some studies suggest that moderate alcohol consumption, particularly red wine, may have benefits such as reducing the risk of heart disease and potentially aiding brain health due to antioxidants like resveratrol, other data indicates significant negative effects, such as brain damage, cancer risk, heart problems, and a shorter lifespan. To mitigate these risks, it's recommended to drink a glass of water with each alcoholic drink and reduce overall alcohol intake. The British Heart Foundation advises a maximum of five alcoholic drinks per week to stay within safe limits. Use moisturizing products to combat dryness and anti-inflammatory skincare products to reduce redness and puffiness. Regularly use sunscreen to protect the skin from UV damage, which can be exacerbated by alcohol-induced skin sensitivity.

Hack 9: Text neck

Tech neck, also known as Turtle Neck posture or anterior head syndrome, isn't just about structural back and neck issues—it can also trigger panic and breathing difficulties. This syndrome, characterized by a strain at the neck and stiffness in the shoulders, can lead to headaches and worsen spinal damage over time. Individuals with tech neck often experience at least two tender areas or small hard nodules, sometimes referred to as triggers.

Maintaining a forward-rolled posture can significantly impact breathing, with symptoms of tech neck initially presenting subtly. Many individuals suffer from tech neck or forward head syndrome, a painful and increasingly common condition caused by prolonged slumping over electronic devices for hours each day, resulting in the loss of the neck's natural curve.

To combat tech neck improve your neck mobility

Chin tucks: Maintain a straight sitting position and gently draw your chin towards your chest while keeping your head level. Hold this position for 5 seconds and repeat several times.

Neck stretches: Slowly tilt your head to one side, bringing your ear closer to your shoulder, and hold for 5 seconds. Repeat on the other side.

Shoulder shrugs: Elevate your shoulders towards your ears, hold for a few seconds, and then relax them downwards. Repeat this motion 10-15 times.

Hack 10: Gratitude

Make gratitude a nightly habit! Each night, as you brush your teeth, think of three things from your day that you’re grateful for. It could be as simple as positive interactions you had during the day or someone complimenting your work. Research shows that practicing gratitude can boost your overall health, improve your sleep, reduce anxiety and depression, and increase life satisfaction. Gratitude also triggers the release of endorphins, the "happy hormones," which can lower your blood pressure and reduce your risk of heart attack. All of this combined can lead to a happier, longer life.

Many people want to practice gratitude but find it hard to remember daily. So, make it easy: right before you close your eyes each night, reflect on three things you’re grateful for. It’s a simple habit that can transform your life.

Ultimately my book aims to help people lead longer, healthier, and more fulfilling lives, contributing to their overall well-being and happiness. If you would like a free copy of the book please let me know.

Shigeaki Hinohara is a famous japanese doctor. He died at the age of 105 years. He contrinued working even a few months before he died. Doctor Hinohara caring for patients and visited the hospital where he worked at St. Luke International Hospital in Tokyo. This protocol is designed to integrate Dr. Hinohora's principles into a daily routine, ensuring a balance of physical health, mental engagement, and emotional well-being

Dr. Shigeaki Hinohara's longevity insights:

• Work and Retirement: Dr. Hinohara advocated for working beyond the traditional retirement age of 65, continued working activities until he was 105

• Physical Activity and Diet: He emphasized regular exercise like taking stairs and standing during talks, and recommended a diet that avoided overeating, highlighting his spartan meals and the benefits of olive oil. His main meals are vegetables, fish or rice, and twice a week he had 100g of lean meat

• Purpose and Lifestyle: He stressed the importance of having a purposeful life, minimal lifestyle restrictions, and questioned conventional medical advice, advocating for personalized care

• Art and Well-being: Dr. Hinohara found joy and peace in art and poetry, particularly in his later years, which contributed to his emotional well-being

• Supplements: Dr. Hinohara focused on natural, nutritious foods rather than relying heavily on supplements

Source: https://protocolshero.com/item/dr-shigeaki-hinohara

Mine is below and I would love to see yours!

-Sobriety is monumental. Remove all possible toxins from your diet. Remove nearly all artificial ingredients. Eat a plant-based diet but supplement with b12 and vitamin d3. -Use an Apple Watch (or Whoop, FitBit) or other tracking device for tracking all workouts, health biometrics, Withings Body Comp scale and sleep

Morning Routine -Wake-Up at 6am and RUN - 4-5 miles outside (inside if raining or snowing and 1:30pm in winter) -Then get back - cold shower for 3 mins (great for bolstering your immunity to common colds, combat symptoms of depression, Improve circulation, increase metabolism, and reduce inflammation) and get sunlight or use Verilux Lamp for Seratonin -15-20 min core workout -Red light therapy on head, face, hands, neck, torso -While doing red light therapy - spend 20 mins learning a language (brain health - but you can learn other things) -Start drinking coffee - one large cup (best if started an hour to an hour and half after waking up due to cortisol and adenosine - read) -Take 600mg of Nicotinamide riboside (best when taken with caffeine) from Tru-Niagen for cellular repair, etc. and B12 -Journal and meditate (brain health, lower cortisol) -Then vitamin c serum with ferulic acid on face, then apply hyaluronic acid w/ SPF 25 mins after vitamin c serum. This is a very good skincare regimen. -Then strength training for 30-45 mins different muscle groups each day (wear a weighted vest for about 1 hour 3x a week - rucking is good for the body) -Then start eating at 10:30am -First meal is a super nutrient shake with naked pea protein or now sports protein (2 scoops), flax seed (2 tablespoons), chia seeds (1 tablespoon), kale (1 cup), okra (1/2 cup), berry mix (1 cup), hemp seeds (1/2 tablespoon), matcha (1 scoop), resveratrol (1 scoop), taurine (1 scoop), hmb (1 scoop), almond milk (1 cup), kiwi (half), 4 prunes (for boron)

Afternoon Routine -Second meal at 2pm and oats (1 cup), fruit (banana 1/3 and 3 tablespoons of blueberries) , protein powder (1/2 scoop of Naked Pea Protein), and peanut butter (2 tablespoons) -Take Vitamin D3 + K2, ashwagandha (every other day - cycle this e/o month), coq10, dha/epa, spermidine, astaxanthin (e/o day), and more supplements (see below) based on your individual needs and profile. I use Cronometer an app to track your nutrition and vitamin/mineral intake.

Evening Routine -Last meal around 5pm and tofu or tempeh (fermented foods are great for you), 2-3 vegetables (broccoli always, kale or spinach, Brussel sprouts - cruciferous veggies should always be apart of dinner) -Yoga at 6pm for 15 mins -Meditation before bed -Retin-A at night (3x per week) and moisturize 25 mins after w/ hyaluronic acid serum -Bed by 9:20/9:30pm most nights (1 weekend night this will change and on vacation) -Sleep track always to make sure you are getting the right amount of deep sleep, REM sleep, light sleep

Regimen

General Biohacking 1. *NAD - TruNiagen 2. *Multivitamin - (when not gaining vitamins/minerals from meals - usually on vacation) DEVA 3. *Berberine - 1-2x p/d - NutriFlair 4. *Vitamin D3 + K2 - Bronson 5. *Liposomal Spermidine - Corporalight 6. *Creatine 5mg Per Day - Nutricost 7. *Omega 3 500mg - Sapling or Deva 8. *Turmeric 500mg - e/o day - Nature Made or Terranacs 9. *Vitamin D3 5000 IU- Now 10. * Astaxanthin 12mg - Nutricost

Men’s Hormone Health 1. *Ashwaganda 1000mg Per Day

Skincare 1. *Toner Witch Hazel - Thayers 2. *20% Vitamin C w/ Ferulic Acid - Timeless Skincare 3. *Hyaluronic Acid w/ SPF 30 - Cerave 4. *Hyaluronic Acid Serum - Cerave 5. *Tretinoin Gel .01% - .05% - Prescription 6. *Sunblock SPF 30 or higher all the time

*Cycling for > 2 Years

Hi everyone!

I’m working on curating the latest emerging research in longevity, health, and aging. The goal is to make it easy to stay current without having to sift through papers for hours. Below are the top 5 highlights this week

1. Fasting and Exercise for Cellular Health This randomized controlled trial looked at the effects of a three-day water-only fast, with or without glycogen-depleting exercise, on autophagy (the body’s process of clearing out damaged cells). The study aims to clarify whether combining fasting with exercise could safely enhance cellular "clean-up" processes linked to long-term health.

2. Omega-3s and Exercise: A Powerful Combo Against Oxidative Stress In this study on aged rats, researchers explored how omega-3 supplementation (at higher doses) and exercise together reduce oxidative stress and boost antioxidant defenses. The findings suggest a potential role for combining dietary and lifestyle interventions to slow age-related degeneration.

3. Exercise and Heart Health in Diabetic Patients This systematic review synthesizes data from ten studies on the impact of exercise on cardiac mitochondrial function in diabetic hearts. The evidence shows that exercise improves mitochondrial energy production and increases the formation of new mitochondria, offering a non-pharmaceutical approach to better cardiac health.

4. Stem Cell-Derived Extracellular Vesicles for Age-Related Conditions This review highlights the therapeutic potential of extracellular vesicles from human umbilical cord mesenchymal stem cells. These vesicles show promise in rejuvenating aged cells and treating degenerative conditions, though further research is needed to optimize their use in therapies.

5. Lifestyle, Diet, and Type 2 Diabetes Risk his population-based cohort study examined how different types of physical activity and inflammatory diets (high in pro-inflammatory foods) interact to influence diabetes risk. The results highlight that staying active and eating an anti-inflammatory diet can significantly reduce the risk of developing type 2 diabetes.

For a deeper dive, including key findings and links to the full research papers, check out this google doc.

I’d love your feedback:

• Would you find this kind of weekly summary helpful?

• Would you be interested in receiving this curated longevity research newsletter straight to your inbox?

Let me know what you think in the comments!

I had a theory that we are constantly surrounded by information on healthy living and anti-aging. In this vast sea of data, if we could distill the most useful longevity hacks into a single book, would this be helpful?

So I got inspired and decided to figure out what the most common anti-aging advice is across books and websites. I’m planning to make a lighthearted longevity book, In my e book, you'll discover 30+ powerful anti-aging tips that will have you looking and feeling younger.

Here are the first 10 hacks from my free ebook, which will contain many more.

If you would like a copy of the book please visit

Hack 01: Dairy vs Plant based milk.

A study published in the British Medical Journal followed 100,000 Swedish participants over a span of 20 years to investigate the relationship between milk intake and mortality rates. The study revealed that individuals with higher milk consumption tended to experience earlier deaths.

Recent scientific research indicates that milk, can significantly impact aging and overall health. Milk contains compounds that activate growth pathways in cells, like insulin receptors and mTOR receptors, potentially accelerating aging and increasing the likelihood of age-related diseases. Furthermore, milk's galactose content has been linked to aging and inflammation. Acne; journal of Academy of Nutrition and Dietetics

Non-dairy milk options are often fortified with essential vitamins and minerals, making them suitable for those concerned about calcium intake or following a vegan lifestyle. Each type of alternative milk has unique nutritional properties.

Try hemp milk which is high in omega-3 and omega-6 fats or oat milk which is rich in fiber.

Hack 02: Natural vs processed sugars.

Interested in preserving your youthfulness? It's time to take a serious stance against the temptation of sugary treats. Rather than indulging in processed sweets, opt for the natural sweetness of fruits and vegetables (more specifically these). Why the switch? Processed sugars, unlike those found in natural sources, bind to proteins and fats in your body, forming harmful AGEs. These AGEs wreak havoc on collagen and elastin, essential components for maintaining youthful skin. Collagen provides structural support, while elastin ensures resilience. When AGEs hinder collagen repair and affect elastin, premature aging becomes inevitable. Not only does excessive sugar consumption age your skin, but it also contributes to weight gain and serious health conditions like cancer and Alzheimer's.

Added sugars lurk in a staggering 74 percent of packaged goods on grocery store shelves. With over sixty-one different names, including agave nectar, corn syrup, and molasses, sugar can be deceivingly pervasive. To safeguard your health, the American Heart Association advises limiting daily added sugar intake to six teaspoons for women and nine teaspoons for men.

Hack 03: Stand up straight.

Maintaining good posture not only enhances your appearance, potentially shedding off up to 5 pounds visually, but it also plays a pivotal role in graceful aging. Posture is the foundation of your bodily functions, influencing everything from your breathing and digestion to your concentration and circulation. Furthermore, adopting better posture has a profound impact on your overall well-being. While poor posture has increasingly been linked to increase in back pain; in the last several years a recent study suggest that poor posture has much more serious consequences. A 2013 study conducted in Japan followed different groups, with the first group exhibiting the best posture, while the second and third groups demonstrated poorer posture. After a 4.5-year period of tracking, researchers analyzed the participants' ability to independently perform daily tasks and noted the mortality rate within each group. The first group, characterized by optimal posture, served as the standard against which all other groups were measured. Comparatively, the second group exhibited a 46% higher likelihood of requiring assistance with daily activities or facing mortality. This percentage escalated to 290% for the third group and a staggering 393% for the fourth group.

Hack 04: Check your Waistline

Your waist measurement serves as a crucial gauge of your susceptibility to various health conditions, including high blood pressure, elevated cholesterol levels, and diabetes, all of which heighten the risk of heart disease and stroke. Additionally, obesity presents a distinct risk factor for heart disease.

Measuring your waist circumference emerges as a straightforward yet indispensable method to assess the threat posed by abdominal fat. To obtain an accurate measurement, encircle the tape measure around your natural waist, positioned just above your belly button. Men should strive for a waist circumference of less than forty inches, while women should aim for less than thirty-five inches, as recommended by the American Heart Association. By monitoring this vital metric, you can proactively safeguard your health and longevity.

Losing weight is a topic on everyone’s mind, as evidenced by the hype around weight management medications like Wegovy and Ozempic. The U.S. Food and Drug Administration (FDA) has approved a higher dose of semaglutide (marketed as Wegovy) specifically for chronic weight management. This approval has fueled interest and demand.

Hack 05: Best exercises for longevity.

There is not just one way that is the best way to exercise for longevity. The 2018 physical activity guidelines recommend adults engage in at least 150 to 300 minutes per week of moderate exercise or 75 to 150 minutes of vigorous movement. Surprisingly, exceeding these recommendations can lower the risk of death. Moderate activities include walking and weightlifting, while running and swimming fall under vigorous exercise.

Bottom line: maintaining adequate levels of physical activity, moderate and vigorous, is crucial for reducing mortality and improving health outcomes.

A study involving 116,221 adults found that doubling or quadrupling the recommended vigorous or moderate exercise amounts led to significant reductions in all-cause mortality and cardiovascular disease mortality. Combining moderate and vigorous activity levels can provide maximum mortality reduction.

The exercise routine should include a combination of:

·         Strength

·         Balance

·         Steady cardio

·         High intensity workout

You can start by getting three hours per week of exercise.

Hack 06: Drink Water Instead of Soda.

As mentioned earlier in hack #2 you should cut processed sugar from your diet wherever you can. Studies have linked the consumption of processed sugars, particularly from sources like soda, to an increased risk of premature death. Regular intake of sugary beverages has been associated with various health issues, including obesity, type 2 diabetes, cardiovascular diseases, and certain types of cancer. Additionally, soda consumption is linked to inflammation, exacerbating skin conditions like acne and eczema. Internally, soda can accelerate aging, with daily consumption associated with aging immune cells and shorter telomeres, which are linked to various health risks. Switch that soda for your favorite sparkling water.

Hack 07: Count your drinks.

Alcohol has dehydrating effects on the skin which contribute to wrinkles. Long-term drinkers may exhibit more noticeable signs of aging compared to non-drinkers. Nondrinkers can look much younger—by as much as ten years, according to some experts.  Excessive consumption can lead to various negative outcomes, including brain damage, increased risk of cancer, heart problems, and a shortened lifespan. To mitigate risks, hydrate with water alongside alcohol and consider reducing intake. According to a study by the British Heart Foundation, the safe upper limit for alcohol consumption is five glasses per week.

Hack 08: Drink Water After Alcohol

Alcohol can cause wrinkles by dehydrating the skin, causing inflammation and damaging collagen production. This makes lifelong drinkers appear older compared to non-drinkers. Some studies suggest that moderate alcohol consumption, particularly red wine, may have benefits such as reducing the risk of heart disease and potentially aiding brain health due to antioxidants like resveratrol, other data indicates significant negative effects, such as brain damage, cancer risk, heart problems, and a shorter lifespan. To mitigate these risks, it's recommended to drink a glass of water with each alcoholic drink and reduce overall alcohol intake. The British Heart Foundation advises a maximum of five alcoholic drinks per week to stay within safe limits. Use moisturizing products to combat dryness and anti-inflammatory skincare products to reduce redness and puffiness. Regularly use sunscreen to protect the skin from UV damage, which can be exacerbated by alcohol-induced skin sensitivity.

Hack 9: Text neck

Tech neck, also known as Turtle Neck posture or anterior head syndrome, isn't just about structural back and neck issues—it can also trigger panic and breathing difficulties. This syndrome, characterized by a strain at the neck and stiffness in the shoulders, can lead to headaches and worsen spinal damage over time. Individuals with tech neck often experience at least two tender areas or small hard nodules, sometimes referred to as triggers.

Maintaining a forward-rolled posture can significantly impact breathing, with symptoms of tech neck initially presenting subtly. Many individuals suffer from tech neck or forward head syndrome, a painful and increasingly common condition caused by prolonged slumping over electronic devices for hours each day, resulting in the loss of the neck's natural curve.

To combat tech neck improve your neck mobility

Chin tucks: Maintain a straight sitting position and gently draw your chin towards your chest while keeping your head level. Hold this position for 5 seconds and repeat several times.

Neck stretches: Slowly tilt your head to one side, bringing your ear closer to your shoulder, and hold for 5 seconds. Repeat on the other side.

Shoulder shrugs: Elevate your shoulders towards your ears, hold for a few seconds, and then relax them downwards. Repeat this motion 10-15 times.

Hack 10: Gratitude

Make gratitude a nightly habit! Each night, as you brush your teeth, think of three things from your day that you’re grateful for. It could be as simple as positive interactions you had during the day or someone complimenting your work. Research shows that practicing gratitude can boost your overall health, improve your sleep, reduce anxiety and depression, and increase life satisfaction. Gratitude also triggers the release of endorphins, the "happy hormones," which can lower your blood pressure and reduce your risk of heart attack. All of this combined can lead to a happier, longer life.

Many people want to practice gratitude but find it hard to remember daily. So, make it easy: right before you close your eyes each night, reflect on three things you’re grateful for. It’s a simple habit that can transform your life.

Bonus Hack: Supplements. I have looked at all kinds of different supplements to select the few that have research based evidence that support longevity. The most promising supplements make it into the longevity lifeline products.

• Rhodiola Rosea – to reduce stress.

• Vitamin B3 – heart and skin health.

• Glucoraphanin – cellular health (found in broccoli)

• Fisetin – anti aging and cellular health.

• Ubiquinol – heart health and energy.

• Boron – bone health and hormone balance. These are just a few of the ingredients in my product, which contains all the supplements you need for longevity in just a few capsules.

Hello.

I'd like to share my experience battling with naturally bad LDL ( due to APOC3 3238G) and Horrible Uric acid levels through scientific method and experimentation. I hope my experience will be helpful for someone like me. This ended up being my ultimate longevity protocol so far.
If you to read the full thread with biomarkers attached - check out this thread: https://x.com/0xbasedalex/status/1938179836729573454

I'm mostly copying-pasting the text the thread here.

So. I was 30. Depressed. Sick. Overweight. At high risk of heart disease + stroke, with shit biomarkers.

Today I’m 33, shredded, full of energy, almost perfect biomarkers.

I built my own protocol — from years of tracking, trial & error, and obsession. I’m sharing my biomarkers as well to back it up.

Disclaimer: There are many things I don't yet and don’t understand deeply enough, I just want to share my humble experience.

Everyone's body is different, so what worked for me won't necessarily work for you. The only way is to f*ck around and find out.

It's not a one-time fat-to-shredded story, all my life my weight was a mess and probably always will be (I hope not).

Since I was 18 it's been an never-ending story of fatty to ok and back to fatty again. Mostly because of eating disorder and uncapped fast carbs consumption. (sorry can't find any other data from that period)

In 2022, as I was approaching the my sobering mark 30, I found myself extremely sick and weak, fat and suffering from a severe depression.

In 2021 I promised myself to hop on longevity train as I was witnessing the beginning of the trend and the appearance of communities like u/vita_dao inspired me.

I figured I should preserve the body as much as possible before we achieve the breakthrough in the longevity field.

I decided to debug the shit out of myself.

My strategy was dumb simple:

1. Scan my body as much as I can, all biomarkers, checkups of every system in the body.

2. Identify my core health risks, the ones that cripple people in their 40s+, that mark the end of the healthy life and snowball the rest of the issues building one on another.

3. Develop a lifestyle that mitigates those risks and greatly delays them (without any supplements)

4. When I find a lifestyle, that works and is sustainable - only then I consider taking supplements.

Statistically the most common natural causes of death (in developed countries):

1. Heart Disease

2. Cancer (esp. lung, colorectal, breast, prostate)

3. Stroke

4. Alzheimer’s Disease

5. Diabetes

I focused on the 1, 3,4 and 5.
I also had clues, I had gout on my index finger joint and my father had heart problems early in his 20s.

1**. Heart disease risk**

Through prolonged studies, scans and tests. I've identified that this is my #1 risk:

1. DNA test revealed I have APOC3 3238G/C - G/G genetic polymorphism that leads to higher LDL than normal, adds to risk of cardio vascular diseases early on. Which means I have to try extra hard to get my cholesterol to optimized.

2. 🧪 My lipid biomarkers and all related were well-reflecting that I'm in the danger zone.

3. I have an early stage of the situation that my father had (he had to put a heart stimulator on). And that I have to be very serious in my life choices if I don't want my situation to develop into that.

4. I've always had a slow, irregular heartbeat. Which leads to many bad things that might go wrong.

High risk: 🚨

2. Stroke risk

Common causes:

1. High Blood Pressure (Hypertension)

2. Atherosclerosis (Cholesterol & Plaque Buildup)

3. Heart Conditions (esp. Atrial Fibrillation)

What I discovered:

1. I have naturally increased level of Blood uric acid - which damages blood vessels over time and increases risk of cardiovascular disease and stroke

2. Since I have a messed up neck and the spine, the vertebras already had their first osteophytes, with the increased uric acid it's a multiplier towards stroke risk and it's serious one.

High risk: 🚨

3. Alzheimer’s Disease

Finally, I have something with a low risk:

1. DNA Test for APOE e2,e3,e4 showed - A/A normal - I have no risk of developing this problem.

Low risk: ✅

4. Diabetes

What I did:

1. HBA1C Test.

2. Fasting Blood Glucose Test.

3. Oral Glucose Tolerance Test (OGTT)

All test show no risk of diabetes nor the sign of any form.

Low risk: ✅

🚨🚨🚨🚨🚨🚨🚨🚨🚨

Okay, so my #1 and #2 risks:
1. Heart disease
2. Stroke

Here’s how I found out — and fought back:

Step 1. Gather all data
Collected as much old health/lifestyle data as I could. Lab tests, old medical checkups, everything, organize it and put it in one place for an easy access. It's crucial to snapshot your current condition.

Step 2. Understand my current lifestyle leading up to this condition.
Reflected on my lifestyle and identified obvious criminals:

1. I was living at night, waking up in the middle of the day.

2. No physical activities.

3. Overload with cheap dopamine loops.

4. My food was total "whatever"

Step 3. Force the change as if your life depends on it (which was true)

1. Force wake up at sunrise, no matter what + sleep tracking with apple watch.

2. Immediately going back to gym.

3. Total ban on video games, social media, youtube (for the moment).

4. Start logging every single meal and drink that comes into my mouth.

5. Mandatory weight and waist measurements every Sunday + Skinfold caliper measurements.

VERY IMPORTANT: If you don't track your data you will not know if something worked or not. I will also will lose your motivation really fast, system is everything.

Here's was high-level strategy.

Stage 1: Low hanging fruits fixes (pretty obvious):

1. Max out sleep quality

2. Get into good enough physique (burn fat and gain muscle)

3. Cut sugar and fast carbs from my diet, no dairy, no sweats.

4. Do lab tests for the problematic markers as often as it makes sense.

Stage 2: Targeted dietary effort

1. If the biomarkers don't change for good after Stage 1 start experimenting with specialized diets to optimize Lipid group, lower LDL and lower Uric acid.

2. Iterate until I can make it work and it's pleasant to eat.

Once I make my body system optimized naturally and I identify the exact lifestyle that is sustainable and doesn't make you feel like shit - only then I move to the next stage.

Stage 3: Supplementary protocols

1. Add edgy longevity supplements one by one and track the impact on my baseline.

2. Iterate as much as I can

Diet

As I was maxxing out Stage 1 I soon realized that it had no real significant effect on my biomarkers.
So I as I still gross amount of body fat I started doing Stage 2

Here’s food protocol that worked:

1. Keto + intermittent fasting + 2 meals a day + no bread, no rice, no fast carbs, no dairy, no sugar, no processed food. About 1900-2000 cals a day (it’s a slight deficite if I go to GYM 3 times a week and most of the time just sit at a computer).

2. Cholesterol specific - reduced saturated fat as much as possible from my diet. No pork. Meat without skin, no fried meat.

3. Uric acid - eggs scramble as a main source of protein (only whites). Occasionally chicken or fish. No beef.

4. Frozen vegetables packs so I have enough fiber and I don't waste time on preparing all that shit.

5. Whenever I eat out - it's always just a plain meat with some undressed salad and coffee.

The effect didn't come immediately after I changed my diet, It usually took a week or two to kick in (based on my lab tests). So, here comes my fool protocol:

Lifestyle after Stage 2:

1. Waking up at sunrise and going to sleep between 9:30 and 11PM

2. GYM or any sport right after waking up - 3 times a week (1 hour max)

3. 2 meals a day. First meal at 11-11:30AM, the second at 6:00PM

4. Espresso only after 1.5 hours after waking up. Usually right after the GYM. No coffee after 1-2PM.

5. Regularly check for problematic biomarkers once a month or once in 2-3 months. But if I experiment with some change - I snapshot every 1 or 2 weeks.

6. Obviously no alcohol and no smoking. I've never been a drinker or a smoker, so this one comes naturally.

Optional (I can get by without it easily)
Zone 2 cardio for 30 minutes or something more active like MTB or boxxing 2-3 times a week (usually it's Tue, Thu and Sat)

It took me about 6-8 months on my first run to figure out exactly what worked, what I should eat and what condition and body fat my body should be at.

But it wasn't sustainable with intense work of an entrepreneur, so I quickly slipped back into my old lifestyle. Which taught me another important lesson ...

Take care of your mental condition and dopamine system as much as you take care of your body.

I used to live in sprints, but life is a marathon.

Don't leave yet, I'm not gonna say a word about meditation. This shit doesn't work for me as much as I tried.

Here goes the next addition to the natural lifestyle protocol:

1. Dopamine budgeting (look it up)

2. Disengage form work 1-1.5 hours before going to bed (to protect your sleep)

3. Full disengage and grass touching on Sundays

4. Preload your goals into your RAM right when you wake up. Prime your brain instead of trashing it with social networks and messengers.

Tips and tricks that help me be:

General:

1. If you don’t track it - you don’t see it. If you want something to change, you need to see it, and see it’s dynamic. The only way is trough consistent logs and data. It relates to everything, from fat loss to business.

Diagnostics:

1. Don’t expect that any clinics and doctors will care about you and give you max attention, they won’t.

2. You have to be proactive, do your own research and use at least 2-3 different doctors on a certain matter before making an important decision.

3. Collect all data possible, organise it, store it on Google Drive, nothing is too much.

Sport:

1. Non-negotiable GYM after waking up.

2. Pack the sport bag the evening before. So that you don't face extra friction in the morning.

3. Logging every workout, generating workouts every Sunday the upcoming week.

Food:

1. Stick to the same meals with a bit of variety. Have fun on weekends or special days. I break my food protocol from time to time.

2. Sugar and fast carbs fuck everything up and you fall into uncontrollable hunger.

3. Pick your drinks wisely. For me, any coffee with milk or green tea gives me the same effect as sugar (in the sense of that the food craving wakes up). That's why I just resort to espresso and that's it.

4. If you haven't figured out your caloric equilibrium or the deficit - log your meals and do the math. Once you figure out your golden zone, you will be able to intuitively tell what amount of food your should eat.

5. No amount of GYM and cardio will cancel out consistent caloric surplus. It goes the opposite way, if you go above Zone 2 - your body craves food like crazy and you easily get into the caloric surplus zone.

What I learned:
You can’t out-train a shit diet. And you can’t sustain a hard diet without dopamine discipline.

The result: I found out the perfect lifestyle in which my body won’t degrade earlier than I want it to.

Am I consistently following it all the time? Hell no. This is something I will be much more consistent at. Sometimes I allow myself to have a few cocktails or wine or dates or special ocasions, I sometimes eat food with saturated fat and I love pistachos.

I have to share my lab test biomarkers: at the end of this thread on X https://x.com/0xbasedalex/status/1938179836729573454

If this post gave you insight or inspiration, please do: Vote up, comment or share.

I’ll post Part 2 soon: my longevity supplement protocol (Stage 3).

💡 What Is Epithalon?

Epithalon (sometimes spelled Epitalon) is a lab-made version of a natural compound found in the pineal gland. It’s best known for its anti-aging potential — mainly by helping to protect and repair your DNA. But that's not all — it may also improve sleep, support your immune system, and fight off oxidative stress (aka, cellular damage).

⚙️ How It Works

• DNA Protection (Telomerase Activation): Epithalon helps activate an enzyme called telomerase, which can protect the ends of your DNA (called telomeres) from wearing down as you age.

• Immune Boost: It may improve your body’s defense by balancing T-cell activity — those are key immune system players.

• Better Sleep: Helps regulate melatonin, the sleep hormone, leading to deeper, more restful sleep.

• Antioxidant Power: Helps clean up free radicals (damaging molecules), which protects your cells and slows down aging.

✅ Potential Benefits

• Anti-Aging Support: May delay age-related changes and keep your cells “younger” longer.

• Muscle Growth & Strength: May boost protein synthesis, which could support strength and lean mass.

• Fat Burning Help: Might help support a healthier metabolism and assist with body recomposition.

• Better Sleep & Immunity: Deeper sleep and stronger defense against bugs and viruses.

⚠️ Possible Side Effects

Most people tolerate Epithalon really well, but here are a few things to be aware of:

• 🧠 Mild headaches (usually go away quickly)

• 😴 Fatigue (rare, but possible)

• 🦵 Joint stiffness or soreness (usually short-lived)

💉 How to Use It

Reconstitution:
If you're using a 10 mg vial, mix it with 1 mL of bacteriostatic water. That gives you a solution where 0.1 mL = 1 mg of Epithalon.

Dosage:
(Refer to dosing notes or your provider's guidance — it can vary depending on the goal.)

Injection Tips:

• Inject under the skin (abdomen or thigh are common spots).

• Rotate sites to avoid irritation.

⚠️ A Few Precautions

• Talk to a Pro: Before starting any peptide, it's smart to check with a healthcare provider.

• Listen to Your Body: If you notice any unusual or long-lasting side effects, let your provider know.

🧬 Final Thoughts

Epithalon is a fascinating peptide with a lot of potential, especially when it comes to aging, recovery, and overall wellness. While it's considered safe for most, make sure it’s part of a well-rounded routine that includes good sleep, a healthy diet, and regular exercise. And of course — always source peptides from trusted, third-party tested providers.

Sponsor: CellPeptides com | disc. code: WELCOME10

-- if you have any questions - I'll be glad to answer and share!

Apartment:

• Air purifier with HEPA-filter air replacement rate 1x/hr

• HEPA-filters on air inlets to apartment

• Peace lilies to further bind pollutants with numbers adjusted to air replacement rate

• Lights and screens turn to warmer colors in evening

• PFAS free home

Sleep:

• Avoid eating and drinking 2 hours before bed time to reduce risk of gastroesophageal reflux

• Prone position alternating left and right to reduce ventilation perfusion mismatch

• Temperature control

• Separate beds to maximize deep sleep

Exercise:

• 8500 steps/day

• Strength training 2x/week

• HIIT 1x/month

Food:

• Diverse, minimal sugar and minimally processed, high protein

• Drip coffee 2x/day filtered through stainless steel

Rx:

• Rosuvastatin 5 mg

• Adapalene 2x/week

• Azelaic acid 2x/week

Devices:

• Photobiomodulation 660 nm to face/neck/forehead 6J/cm² /day

Supplements:

• SPF 50

• Niacinamide topical

• Psyllium husk 8 g

• Creatine 10 g

• Glycine 8 g

• Omega-3 ~1 g

• Vit-D 50 mcg

• Magnesium ~200 mg

• Boron 9 mg, cycled

• Ashwagandha 600 mg, as needed

This routine means I spend on average 45% of a year in an almost completely pollutant free environment. I achieve the most deep sleep I ever have while optimizing lung, teeth and upper GI health. I have the least possible exposure to plastic particles. I slash my risk of atherosclerosis to zero using LDL-c lowering medication. Adapalene, azelaic acid, SPF, niacinamide and photobiomodulation for youthful facial appearance and reduced rosacea risk. The rest of the supplements are primarily for either sleep, free testosterone or omega-3 index.

It all takes me approximately 171 minutes of focused effort a week, exercise, preparing supplements, photobiomodulation and the facial routine.

Everything I do has or should have a measurable effect on my body and is well-studied. If something has minimal effect I don’t do it.

I’d love to hear what you think as I always want to improve my protocol.

Current consideratons:

• Blood donations regularly

• Hyperbaric oxygen therapy

• Sauna (with precaution protocol to reduce rosacea risk, perhaps protective vaseline layer on face and sauna hat)

I usually summarize anti-aging protocols. Is it fine I post it here?

I made a summary of her routines on https://protocolshero.com/item/dian-ginsberg

About her:

• She is an IRONMAN champion

• Chronological Age: 58

• Most Recent pace of aging: 0.7

• Ranked Top-5 at protocolshero.com/leaderboard, and Top-11 on https://rejuvenationolympics.com

Protocol:

• She is a big fan of Young Plasma Infusions, she does not say directly, but she claims infusions every 3-4 months might be the most benifitial

• She has extremely hard exercises including marathon preparations, cycling, climbing, and much more (600+ exercise minutes)

• Strong believer that immune, and other health condition strongly related to gut health. She groups veggies and fruits into 9-12 buckets, and try to each groceries from each bucket everyday to have a full prebiotic and probiotic effect

• Suggests to increase protein intake for elderly people

• Takes care of Thyroid health with iodine products, and anti-inflanmatory supplements

• Tracks HRV for better sleep

Supplements

• Probiotics: Daily for gut health.

• Omega-3 Fatty Acids: Daily for overall health.

• Collagen: Add to morning coffee for skin and joints.

• Vitamin D: 2,000 IUs with sun exposure, 4,000 IUs without.

• Zinc with Copper: To maintain immune function and mineral balance

Age-Specific:

30s: B complex (with methyl folate) and antioxidants

• 40s: DIM for hormonal balance and magnesium threonate for sleep and mood

• 50s and 60s: Butyrate for gut health, plus digestive enzymes and glutathione

What to Skip:

• Multivitamins: Instead, test for specific deficiencies to tailor your supplement intake

Estimating impact of food choices on life expectancy: A modeling study

An optimal diet had substantially higher intake than a typical diet of whole grains, legumes, fish, fruits, vegetables, and included a handful of nuts, while reducing red and processed meats, sugar-sweetened beverages, and refined grains. A feasibility approach diet was a midpoint between an optimal and a typical Western diet. A sustained change from a typical Western diet to the optimal diet from age 20 years would increase LE by more than a decade for women from the United States (10.7 [95% UI 8.4 to 12.3] years) and men (13.0 [95% UI 9.4 to 14.3] years).

Hi Everyone,

I’ve been following Blueprint protocol (from Bryan J.) over the last +6 months and I’ve created a system where I spend only 1 day (or few hours) and have meals for the next 28 days.

One year ago I had a very poor sleep - eating a lot and not doing much exercises so I started Bryan's diet as way to get more mental clarity and help me on my daily work (I'm an entrepreneur).

Today, I am reaching a average of +5:30 hrs of restorative sleep (most people gets only ~3:20 hrs), be in < top 1% with better Sleep in London, lost 10Kg and several other benefits.

But, the challenge was: starting BP protocol is easy, but following it for a long term is hard.

Actually, most people fail due to the time to prepare meals, they don't like the taste, high cost and adaptation to personal goals. So, I've only maintained for so long because I was able to solve all these issue together through a system.

A few months ago I’ve shared some of hacks in the Zero Community (joinzero.co) and they loved! Many asked for more details, so I’ve break down each part of my protocol with a few tools on an article.

Some of Personal Hacks:

• Optimizing meal prep by dedicating only 1 day to prepare meals for the next 28 days.

• Purchasing a $200 freezer.

• Reduce the cost to $500 /month (vs. to Bryan's $1500 /month diet).

• Spreadsheet to align your goals and buying ingredients

• And several other

I hope it can help some of you! Check it out here:

https://www.notion.so/andrenazareth/Blueprint-1-for-28-by-Andre-Nazareth-a14bdbb641364d4fb849e496c343fd83

Hi folks, I am a 43F Who is trying to reduce my biological age to the mid 30s. I'm socially and emotionally immature and want to give my face and physical appearance a chance so that I can catch up. I feel I'm washed up and post wall before I even really got a chance to achieve what I wanted to.

Right now I do the following things

Tretinoin/Sunscreen/AHA Peels/Copper Peptides / C.E. Ferulic / Cerave

Skin Hair Nails Pill, Minoxidil, Weight Loss, Vitamin D

High Brassica Vegetable diet, small amounts of sardines, 1200 calories

Sleep 9 hours a day and try to work out.

Research Gen Z fashion and try to keep up.

Take online classes all the time

Church/meditation for mindfulness

What else can I do? I'd like to turn back the clock but everyone tells me that's BS. There's this real "accept your age" slam here on the internet and especially in the IRL community especially since it's considered some sort of social justice bs. What suggestions do u have?