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
❯ 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
MEALS
LUNCH
❯ Various recipes
❯ Protein: Fish and seafood
❯ Carb: Lentils, black rice, black beans, and teff
❯ Fat: Olive oil, avocado, and nuts (walnuts, macadamias, and pistachios)
❯ Fiber: Cruciferous vegetables, such as kales, broccoli, broccoli sprouts, and Brussels sprouts.
FITNESS
CARDIO EXERCISE
Duration
❯ 3-5 hours per week, over 4 days (average 1 hr/day)
Exercises
1. Running:
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
RESISTANCE TRAINING
Duration
❯ 45-60 minutes per day, 3 days per week
Targets
❯ Full body
❯ 10-20 sets/muscle group/week
Protocol
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 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: After intense/prolonged exercise
COLD SHOWER
❯ After routine cardio exercise
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 BEFORE MEAL
AM POWDER WITH MATCHA
AM WITH MEAL
❯ CoQ10 (Ubiquinol) 100 mg
❯ Fish Oil (EPA & DHA) 1200 mg & 900 mg
❯ BioPQQ 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
❯ N-Acetylcysteine (NAC) 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
❯ Turmeric Curcumin Extract (Meriva) 500 mg
❯ Zinc 15 mg
1 HOUR BEFORE BED
❯ Apigenin 100 mg
❯ Ashwagandha KSM-66 300 mg (3 weeks on, 1 week off)
❯ Glycine 5 g
❯ Inositol 3 g
❯ L-Theanine 200 mg
❯ Magnesium 200 mg from 1,666 mg of Magnesium BisGlycinate
❯ Melatonin IR/XR 1.5 mg
❯ Phosphatidylserine 100 mg
PEPTIDES
❯ CJC‑1295 (no DAC) + Ipamorelin 200 mcg + 200 mcg subQ once daily after 2-3 hours fasting, 5 days on/2 days off for 12 weeks, then 4 weeks off, repeat ✱❖
❯ Epithalon 5 mg subQ 1 hour before bed for 20 days, every 6 months ✱❖
❯ FOXO4-DRI 3.3 mg every other day for 3 doses, every 6 months ✱❖
❯ GHK‑Cu 2 mg subQ once daily for 3 months, then 1 month off, repeat ✱❖
❯ MOTS-C 5 mg subQ 30-60 minutes before workout 3 times a week for 4 weeks, then 5 mg once a week for 4 weeks, then 4 weeks off, and repeat ✱❖
❯ Semax 250 mcg intranasal every morning for 4 weeks, then 2 weeks off, repeat ✱❖
❯ Selank 200 mcg intranasal every evening for 4 weeks, then 2 weeks off, repeat ✱❖
❯ SS-31 3 mg subQ once daily for 4 weeks, every 3 months. ✱❖
❯ Thymosin alpha-1 1.5 mg subQ twice weekly for 4 weeks, then 4 weeks off, repeat ✱❖
✱ Limited evidence
❖ New intervention
REGENERATIVE AESTHETICS
SKINCARE
AM ROUTINE
Step 1 — Non-exfoliating cleanser
Step 2 — Toner
Step 3 — Antioxidants (Vitamin C + E + ferulic acid)
Step 4 — Moisturizer
Step 5 — Mineral sunscreen, SPF 50+
PM ROUTINE
Step 1 — Exfoliating cleanser
Step 2 — Toner
Step 3 — Multi-peptide serum (DIY multi-peptide serum)
Step 4 — Tretinoin 0.05% (prescription); every other day
Step 5 — Moisturizer
HAIR
HAIR GROWTH
❯ Minoxidil 2% topical solution: Once daily
BEYOND THE BASICS
❯ Low-level light therapy: Daily (Qure, see how it works)
❯ Microneedling: Monthly (Dr. Pen)
ADJUNCTIVE THERAPIES
❯ Ultrasound‑based structural remodeling (Ultherapy): Every 12-18 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