PROTOCOL
Commencing the reverse aging protocol in August 2023, my regimen has evolved with the latest scientific insights and is currently at version 3.0. Rooted in empirical evidence, it will continue to be updated. Stay tuned for ongoing advancements.
QUICK BROWSE:
NUTRITION
SPECIFIC DIET
Minimally processed, plant-predominant, low-carb, and free from gluten, soy, eggs, and dairy due to food sensitivities
CALORIES & NUTRIENT TARGETS
Calories: Total daily energy expenditure (TDEE) ± 15%
Protein: 0.6-0.9 g/lb/day (1.4-2.0 g/kg/day) [Ref]
Carbs: Net carbs 50-100 g/day, fiber >30 g/day
Fat: The rest of the calories, saturated fat <10% of total calories (<20 g/day)
Sodium: 2-3 g/day
Potassium: 3-4 g/day
Magnesium: 500 mg/day
Calcium: 1 g/day (all from food)
Vitamin A: 1,000 mcg RAE/day (75% from cod liver oil)
Vitamin C: 100 mg/day (all from food)
AVOID
❯ Added sugar
❯ High glycemic index foods (>60)
❯ Processed foods
❯ Vegetable oils
❯ Alcohol
❯ Fried, grilled, or roasted foods
FASTING
❯ Time-Restricted Eating (TRE) — Fast 13-16 hours daily, with an eating window from 6 AM to 2-5 PM
❯ Short-term fasting (48 hours) — Every 3 months for deeper autophagy
MEALS
BREAKFAST
❯ Black coffee (or matcha) + AM powder supplements
❯ Nutty Energy Bars (pistachio, walnuts, macadamia, Brazil nuts, and hemp protein)
❯ BKC Smoothie (broccoli sprouts, kale, red cabbage, and avocado)
❯ Extra virgin olive oil
LUNCH
❯ Various recipes (coming soon)
❯ Vegetables — Collard greens and bitter melon
❯ Protein: Mostly from fish and seafood
❯ Carb: Sorghum, teff, or millet based (GF, low GI)
❯ Hot cacao with Ceylon cinnamon
SNACK
❯ Chia pudding (chia seeds, hazelnut milk, and berries), or
❯ Mixed berries (fresh or frozen)
FITNESS
AEROBIC EXERCISE
Duration
❯ 150+ minutes per week, over 3-4 days
Targets
❯ 80% in zone 2 heart rate (60-70% max HR)
❯ 20% in zone 5 heart rate (85-95% max HR or VO2 max)
Protocols
1. Cycling:
❯ 2-3 sessions per week; usually at least 1 hour per session
2. Running:
❯ 1-2 sessions per week; 30 minutes per session
✱ Running is a high-impact exercise that can increase bone mineral density.
❯ Protocol: Norwegian 4 x 4 Interval Training
1) 5-minute warm-up
2) 4-minute sprint to maintain HR at 85-95% of max HR
3) 3-minute walk to maintain HR at 60-70% of max HR
4) Repeat sprinting 3 more times, separated by walking
RESISTANCE TRAINING
Duration
❯ 30 minutes a day, 3-4 days a week
Targets
❯ Full body
❯ 9-16 sets/muscle group/week
RECOVERY
SLEEP HOURS
❯ 8 hours per day (9:30 pm to 5:30 am)
SLEEP ROUTINE
Daytime
❯ No caffeine within 8 hours before bedtime (extend to 12 hours if sensitive to caffeine)
❯ No more than 8 oz (250 mL) of water within 6 hours of bedtime
2-3 Hours Before Bedtime
❯ Room light color switched to red hue, or wearing blue light blocking glasses
❯ Phone/computer screens to night mode
❯ Avoid eating/drinking
❯ No exercise
SLEEP ENVIRONMENT
❯ Very quiet
❯ Completely dark
❯ Room temperature at 20°C (69°F)
EXERCISE RECOVERY
SAUNA
❯ Temperature: 80°C (176°F) with 10–20% humidity
❯ Duration: 20–30 minutes per session, 4–7 sessions weekly
ICE BATH
❯ Temperature: 10–15°C (50–59°F)
❯ Duration: 10–15 minutes per session
❯ Frequency: After intense or prolonged exercise
✱ Note: Cold showers are part of my routine recovery after regular workouts.
MENTAL HEALTH
CORE
1. Manage stress
2. Live life purposefully
3. Be optimistic about your health
4. Maintain meaningful relationships
MINDFULNESS MEDITATION
❯ Incorporated into my routine sauna and stretching sessions
❯ Recommend at least 13 minutes a day, every day if possible
GRATITUDE EXERCISE
❯ Take a moment each day to express or reflect on 3 things I’m grateful for, big or small.
SUPPLEMENTS
AM
❯ Berberine 500 mg
❯ Cod Liver Oil 1 g (Vitamin A 750 mcg RAE)
❯ Fernblock® (Polypodium Leucotomos) 240 mg (skip during winter months)
❯ N-Acetylcysteine 1.3 g
❯ Okra Extract 1.5 g ❖
❯ Probiotics 30 billion CFU ✜
❯ PQQ 20 mg
❯ R-Alpha Lipoic Acid 600 mg
❯ Shilajit extract 1 g ✱
❯ Spermidine drop 20 mg ✱
❯ Trigonelline 250 mg ✱
❯ Urolithin A 1 g ✱
❯ Vitamin B Complex
POWDER — mixed with coffee
PM
❯ Berberine 500 mg
❯ Copper 2 mg
❯ CoQ10 (Ubiquinol) 100 mg
❯ Fisetin 1 g (20 mg/kg) 3 consecutive days each month
❯ Fish Oil (EPA & DHA) 1200 mg & 900 mg
❯ Inositol 3 g (added to afternoon cacao)
❯ N-Acetylcysteine 1.3 g
❯ Okra Extract 1.5 g ❖
❯ Saw Palmetto Extract 320 mg
❯ Shilajit extract 1 g ✱
❯ Spermidine drop 20 mg ✱
❯ Turmeric Curcumin Extract with BioPerine 1.5 g
❯ Vitamin B Complex
❯ Vitamins D3 5000 IU
❯ Vitamin K2 (MK-7) 100 mcg
❯ Zinc 15 mg
1-2 HOURS BEFORE BED
❯ Apigenin 500 mg
❯ Ashwagandha (KSM-66) 600 mg
❯ Glycine 6 g
❯ Magnesium 144 mg from 2 g Magnesium L-Threonate ✱
❯ Melatonin IR/XR 1.5 mg
Discontinued due to side effect(s)
❯ Metformin (diarrhea)
❯ Ca-AKG (constipation)
Discontinued due to ineffectiveness
❯ Bergamot (did not lower LDL-C)
✜ Akkermansia muciniphila, Lactobacillus Rhamnosus (GG), Lactobacillus acidophilus, Lactobacillus paracasei, Lactobacillus plantarum, Bifidobacterium bifidum, Bifidobacterium lactis, Bifidobacterium breve, Bifidobacterium infantis, Bifidobacterium longum
✱ Limited evidence
❖ New supplement
SKINCARE
AM ROUTINE
Step 1 — Exfoliating cleanser (innisfree)
Step 2 — Essence (Ferulic Brew)
Step 3 — Anti-pigment DIY serum
Step 4 — Moisturizer
Step 5 — Sunscreen, mineral, SPF 50+
PM ROUTINE
Step 1 — Exfoliating cleanser (innisfree)
Step 2 — Essence (Ferulic Brew)
Step 3 — Multi-peptide DIY serum (copper & other peptides + HA)
Step 4 — Tretinoin cream 0.05% (prescription)
Step 5 — Moisturizer
BEYOND THE BASICS
❯ Low-level light therapy: Daily (Qure, see how it works)
❯ Chemical peels: Weekly (The Ordinary)
❯ Microneedling: Monthly (Dr. Pen)
HAIR
HAIR GROWTH
❯ Minoxidil 2%: Apply 1-2 times daily
PAST PROTOCOLS
Version 2.1
Version 2.0
Version 1.0