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
Mostly pescatarian, focused on whole foods, low-carb
CALORIES & NUTRIENT TARGETS
AVOID
❯ Added sugar
❯ Refined high-GI carbs
❯ Processed foods
❯ Seed oils
❯ Alcohol
❯ Dry high-heat cooking methods (frying, grilling, roasting) to reduce AGEs
FASTING
❯ Time-Restricted Eating (TRE) — Fast 13-16 hours daily, with an eating window from 6 AM to 2-5 PM
MEALS
LUNCH / DINER
❯ Various recipes
❯ Protein: Fish and seafood
❯ Carb: Lentils, steel-cut oats, quinoa, black rice, white yam and teff
❯ Fat: Olive oil, avocado, and nuts (walnuts, macadamias, and pistachios), and chia seeds
❯ Fiber: Focus on cruciferous vegetables (kale, broccoli, broccoli sprouts, Brussels sprouts, cauliflower, arugula, bok choy) and other high-fiber vegetables such as asparagus and celery
FITNESS
CARDIO EXERCISE
Duration
❯ 150 minutes per week, over 3-4 days
Exercises
1. Running – Norwegian 4×4 (3 times per week)
Protocol: Norwegian 4 x 4
1) 5-min warm-up
2) 4-min high-intensity run maintaining HR >85% of maximum HR
3) 3-min walking or jogging maintaining HR at 60–70% of maximum HR
4) Repeat for a total of 4 intervals
2. Cycling: 1 endurance session per week, 45–75 minutes
RESISTANCE TRAINING
Duration
❯ 45-60 minutes per session, 3 days per week
Targets
❯ Full body
❯ 10-20 sets/muscle group/week
STRETCHING
Duration
❯ 10-15 minutes, 1-2 sessions per week
RECOVERY
SLEEP HOURS
❯ 8 hours per day (9 pm to 5 am). Consistency is key!
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 18–20 °C (65–68 °F)
EXERCISE RECOVERY
SAUNA
❯ Temperature: 80°C (176°F) with 10–20% humidity
❯ Duration: 20 minutes
❯ Frequency: 4 times per week
COLD SHOWER
❯ 1–3 minutes after routine cardio (avoid after strength training)
RESILIENCE
CORE
1. Manage stress
2. Live life purposefully
3. Be optimistic about your health
4. Maintain meaningful relationships
STRESS TRANSFORMING PROTOCOL (STP)
Full Protocol here
BIOOPTIMIZATION
SUPPLEMENTS
AM POWDER WITH MATCHA
PRE-WORKOUT DRINK
❯ Beta-alanine 3 g
❯ Creatine 5 g
❯ L-citrulline 6 g
❯ L-Leucine 3 g
❯ Magnesium 200 mg from 1,333 mg of magnesium malate
❯ Potassium 1 g from 2.6 g of potassium citrate
❯ Sodium 380 mg from 1,000 mg of himayalan salt
❯ Taurine 4 g
AM WITH FIRST MEAL
❯ Astaxanthin 24 mg
❯ Berberine 500 mg
❯ Cod Liver Oil 1 g (vitamin A 750 mcg RAE)
❯ Copper 2 mg
❯ CoQ10 (Ubiquinol) 100 mg
❯ Fish Oil (EPA & DHA) 1,200 mg & 900 mg
❯ Fisetin 1 g (20 mg/kg) for 3 days monthly ‡
❯ Lutein & Zeaxanthin 40 mg & 1,600 mcg
❯ Rhodiola rosea 200 mg (Mon-Fri)
❯ Probiotics †
❯ PQQ 40 mg
❯ Turmeric Curcumin Extract (Meriva) 1 g
❯ Vitamin B Complex
❯ Vitamin C 500 mg
❯ Vitamins D3 5,000 IU
❯ Vitamin K2 (MK-7) 100 mcg
❯ Zinc 15 mg
PM WITH SECOND MEAL
❯ Berberine 500 mg
1 HOUR BEFORE BED
❯ Apigenin 100 mg
❯ Ashwagandha KSM-66 300 mg (3 weeks on, 1 week off)
❯ Glycine 5 g
❯ L-Theanine 200 mg
❯ Magnesium 200 mg from 1,666 mg of magnesium glycinate
❯ Melatonin IR/XR 1.5 mg
❯ N-Acetylcysteine (NAC) 1.5 g
PEPTIDES
200 mcg + 200 mcg subQ once daily
After 2–3 hours fasting
5 days on / 2 days off
3 months on → 1 month off → repeat
❯ Epithalon ‡§
5 mg subQ
1 hour before bed
20 days every 6 months
❯ GHK‑Cu/KPV ‡§
2 mg + 0.8 mg subQ once daily
3 months on → 1 month off → repeat
❯ MOTS-C ‡§
5 mg subQ
30–60 min before workout
3×/week for 4 weeks → 1×/week for 4 weeks → 4 weeks off → repeat
❯ Semax ‡§
250 mcg intranasal every morning
4 weeks on → 2 weeks off → repeat
❯ SS-31 ‡§
3 mg subQ once daily
4 weeks every 3 months
❯ Thymosin alpha-1 ‡§
1.5 mg subQ twice weekly
4 weeks on → 4 weeks off → repeat
† Akkermansia muciniphila, Lactobacillus rhamnosus GG, Bifidobacterium animalis subsp. lactis, Bifidobacterium longum, Lactobacillus plantarum, Bifidobacterium breve
‡ Limited evidence
§ New intervention
REGENERATIVE AESTHETICS
SKINCARE
AM ROUTINE
Step 1 — Non-exfoliating cleanser (Innisfree Green Tea Amino Acid)
Step 2 — Toner (SKIN1004 Centella)
Step 3 — Antioxidants (Revision Skincare C+ Correcting Complex 30%)
Step 5 — Mineral sunscreen, SPF 50+ (ISDIN Eryfotona Actinica)
PM ROUTINE
Step 1 — Exfoliating cleanser (Innisfree Volcanic)
Step 2 — Toner (SKIN1004 Centella)
Step 3 — Multi-peptide serum (DIY multi-peptide serum)
Step 4 — Tretinoin 0.05% (prescription); every other day
HAIR
HAIR GROWTH
❯ Minoxidil 5% topical solution: Once daily
BEYOND THE BASICS
❯ Low-level light therapy: Red (630–660 nm) + Near-Infrared (810–850 nm), 4 days per week, 10–20 minutes
❯ Microneedling: Monthly (Dr. Pen)
ADJUNCTIVE THERAPIES
❯ Ultrasound‑based structural remodeling (Ultherapy): Every 12 months
❯ Photoacoustic picosecond laser (PicoSure): Every 6 months
Disclaimer
This content reflects my personal research and experience and is for educational purposes only. It is not medical advice or a substitute for professional care. The peptides, supplements, and interventions discussed are not FDA-approved for disease treatment and may carry risks. Consult a qualified healthcare professional before making any health decisions; use at your own risk.
PAST PROTOCOLS
Version 2.1
Version 2.0
Version 1.0