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
CALORIES & NUTRIENT TARGETS
AVOID
❯ Added sugar
❯ High glycemic index foods (>60)
❯ Processed foods
❯ Seed oils
❯ Alcohol
❯ Fried, grilled, or roasted foods (source of AGEs)
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
❯ Matcha or coffee + AM powder supplements
❯ AM Smoothie (hemp or pea protein, macadamia, walnuts, berries, cacao, olive oil)
LUNCH
❯ Various recipes
❯ Fiber: Cruciferous vegetables, such as kales, broccoli, broccoli sprouts, and Brussels sprouts.
❯ Protein: Fish (salmon, mackerel, sardines), lean meats, and seafood
❯ Carb: Lentils, black beans, black rice, and teff
❯ Fat: Olive oil, avocado, and nuts (walnuts, macadamias, and pistachios)
FITNESS
CARDIO EXERCISE
Duration
❯ Minimum of 150 minutes per week, over 3 days
EXERCISE
1. Cycling: 1-2 times per week
2. Running: 1-2 times per week; 30 minutes per session
❯ Running 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
*Running is a high-impact exercise that can increase bone mineral density.
RESISTANCE TRAINING
Duration
❯ 4 days per week
Targets
❯ Full body
❯ 8-16 sets/muscle group/week
Protocol
RECOVERY
SLEEP HOURS
❯ 8 hours per day (9 pm to 5 am)
SLEEP ROUTINE
Daytime
❯ No caffeine within 8 hours before bedtime (extend to 12 hours if sensitive to caffeine)
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 or sauna
1 Hour Before Bedtime
❯ Tech-free time
❯ Meditation: 10-15 minutes
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 minutes
❯ Frequency: 4 times per week
ICE BATH
❯ Temperature: 10–15°C (50–59°F)
❯ Duration: 5-10 minutes
❯ Frequency: Once a week and after intense/prolonged exercise
COLD SHOWER
❯ After routine cardio exercise
MENTAL HEALTH
CORE
1. Manage stress
2. Live life purposefully
3. Be optimistic about your health
4. Maintain meaningful relationships
SUPPLEMENTS
AM (30 min before meal)
AM POWDER (with matcha)
AM (with meal)
❯ CoQ10 (Ubiquinol) 100 mg
❯ Fish Oil (EPA & DHA) 1200 mg & 900 mg
❯ BioPQQ 20 mg
❯ Spermidine drop 20 mg ✱
❯ Trigonelline 250 mg ✱
❯ Turmeric Curcumin Extract (Meriva) 500 mg
❯ Vitamin B Complex
❯ Vitamins D3 5000 IU
❯ Vitamin K2 (MK-7) 100 mcg
❯ Urolithin A 1 g ✱
WORKOUT DRINK
PM (before meal)
❯ Berberine 1 g
PM (with meal)
❯ Astaxanthin 12 mg
❯ Copper 2 mg
❯ Fisetin 1 g (20 mg/kg) 3 consecutive days each month
❯ Lutein & Zeaxanthin 40 mg & 1600 mcg
❯ Selenium 200 mcg
❯ Turmeric Curcumin Extract (Meriva) 500 mg
❯ Zinc 15 mg
1 HOUR BEFORE BED
❯ Apigenin 100 mg
❯ Ashwagandha KSM-66 300 mg
❯ Glycine 5 g
❯ Inositol 3 g
❯ L-Theanine 200 mg
❯ Magnesium 200 mg from 1,666 mg of Magnesium BisGlycinate
❯ Melatonin 10 mg
❯ Phosphatidylserine 100 mg
✱ Limited evidence
❖ New supplement
SKINCARE
AM ROUTINE
Step 1 — Exfoliating cleanser (innisfree)
Step 2 — Toner
Step 3 — Antioxidants (SkinCeuticals C E Ferulic®)
Step 4 — Eye cream (Clarins)
Step 5 — Moisturizer (SkinCeuticals Advanced RGN-6)
Step 6 — Mineral sunscreen, SPF 50+
PM ROUTINE
Step 1 — Exfoliating cleanser (innisfree)
Step 2 — Toner
Step 3 — Peptides (DIY multi-peptide serum)
Step 4 — Tretinoin 0.025% (prescription); 3-4 times a week
Step 5 — Eye cream (Clarins)
Step 6 — Moisturizer (SkinCeuticals Advanced RGN-6)
BEYOND THE BASICS
❯ Low-level light therapy: Daily (Qure, see how it works)
❯ Microneedling: Monthly (Dr. Pen)
HAIR
HAIR GROWTH
❯ Minoxidil 2% topical solution: Once daily
PAST PROTOCOLS
Version 2.1
Version 2.0
Version 1.0