Created for Me
Let me start by saying that this is MY personal health regimen. It was made for me, and only me. I created it by using SelfDecode to look at my genetic predispositions, experimenting with the recommendations, and doing my own research and tests to find what works best for my body.
I am clearly pushing the boundaries on what is normal, and perhaps even what is optimal. But I like to push the boundaries.
I always suggest that you follow a health regimen personalized for you. For that, I recommend SelfDecode, which tells you what the top recommended lifestyle and supplements are for your unique DNA.
For most people, I would recommend 5-10 supplements or a formula that contains the necessary ingredients. However, this is my profession and I’ve been taking and researching dietary supplements for the past 20 years, so I am quite more advanced in this area.
Admittedly, my regimen is pretty intense. I do take around 150 different supplemental ingredients a day, in the form of shakes and pills. Over the long term, I might cut back on the number of supplements. It will depend on what it takes to get all my labs and my personal goals in the optimal range – and if I get any negative side effects from taking so many supplements.
So far, my rate of aging is the slowest in the world (0.63) and almost all of my biomarkers are optimized. As long as my results are good, I will continue this approach.
This approach works better than Bryan Johnson’s Blueprint.
Criteria to Make It In My Regimen
To get in my regimen, it has to comply with at least 1/6 and usually all of the requirements here:
- Placebo controlled trial showing effectiveness for one of my goals
- Noticeable, positive effect in a mega-dosing experiment
- Noticeable & positive change in a biomarker I want to improve
- Benefit more than 1 goal of mine i.e. can’t just benefit one specific thing (Pleiotropic)
- No significantly harmful side effects or long-term risks
- Good personal fit – Improves biochemical or genetic pathway that is of particular interest to me
I want to be clear that I am not recommending megadosing experiments to the lay user, and that I am aware they do contain some risk. SelfDecode was created so that you don’t have to mega dose and you will have the knowledge about what to do to improve your health the most.
My Health Goals
In order for a supplement or lifestyle habit to be included in my regimen, it must go toward achieving some of my health goals:
- Longevity – live to 120 without disease.
- Health Span & Disease prevention (Cardiovascular disease, Cancer, Dementia, Kidney Disease, etc…) – prevent disease until 100.
- Mood (high baseline happiness, no anxieties or fears, mentally & stress resilient, stable mood)
- Energy, Wakefulness, Stamina, Motivation, Drive
- Cognitive function (Focus/Attention, Working memory, Information processing, Verbal fluency, Long Term Memory, Creativity)
- Immunity – to not get sick…(preventing infections, functioning well during infections, getting over them quickly)
- Beauty: Hair, Skin, Nails, Teeth
- Body composition (high muscle mass, low fat mass, 6 pack, etc..) & Strength
- Great Sleep every night
- Gut health
- Quick recovery
- No Pain (no aches or pains, rapid recovery from exercise, injuries, etc..)
- Metabolic Health (never feeling hungry, while staying lean)
- Empathy, Extraversion (when desired) & Social Intelligence
Tracking my Labs
It’s very important to track labs when taking supplements to make sure that you not only feel better but also things are working better “under the hood”.
A lot of supplements I take are there to enhance my lab values.
See this post: Measuring My Health: Lab Tests & Data Points I Track
The Supplements I Take
Dosage is total per day, often split it up.
- Jos Resistant Starch (50g fiber) – Amazon
- Collagen (10g) – Iherb
- Whey (100g) – Iherb
- Glutamine (15g) – Iherb | Amazon
- AAKG (1g) – Iherb
- Lysine (5g) – Iherb | Amazon
- Creatine (6g) – Iherb | Amazon
- TMG (5g) – Iherb | Amazon
- Glycine (14g) – Iherb
- Leucine (4g) – Iherb | Amazon
- L Serine (3g) – Iherb
- Arginine (1g) – Iherb
- Histidine (2g) – Iherb | Amazon
- Beta Alanine (3g) – Iherb
- HMB (3g) – Iherb
- Citrulline (12g) – Iherb | Amazon
- Agmatine (2g) – Iherb | Amazon
- Tryptophan (2g) – Iherb | Amazon
- NAC (1.2g) – Iherb
- Taurine (3g) – Iherb | Amazon
- L Threonine (1.5g) – Iherb
- Valine (1g) – Amazon
- Tyrosine (500mg) – Iherb
- L Norvaline (300mg) – Amazon
- Hyaluronic Acid (360mg) – Iherb
- Allulose (10g) – Iherb
- Lecithin (5g) – Iherb
- Vitamin K2 (1.5mg) – Iherb
- Molybdenum (100mcg) – Iherb
- Green Tea (2.5g) – Iherb
- Yerba Mate Tea (5g) – Iherb
- Pregnenolone (30mg) – Iherb | Amazon
- Allithiamine (50mg) – Iherb | Amazon
- Thiamine Diphosphate/Cocarboxylase (13mg) – Iherb
- Riboflavin (50mg) – Iherb
- Pantethine (50mg) – Iherb
- Niacin (200mg) – Iherb
- B6/P5P (75mg) – Iherb | Amazon
- Biotin (3mg) – Iherb
- Methylfolate (2mg) – Iherb
- B12/Methylcobalamin (100mcg) – Iherb
- PABA (50mg) – Iherb
- Fish oil/Omega 3 (3g Enteric coated – 350mg EPA, 250mg DHA) – Iherb
- Kelp (1g – 540mcg iodine) – Iherb | Amazon
- DHEA (25mg) – Iherb | Amazon
- Vitamin C (Slow Release – 6g) – Iherb | Amazon
- Ergothioneine (10mg) + Oyster mushroom, Shiitake, Lion’s Mane – Iherb | Amazon
- NMN (1g) – Iherb
- Longvida Curcumin (1g) – Iherb | Amazon
- Blueberry Extract (500mg) – Iherb or Grapeseed Extract (500mg) – Iherb
- Avena Sativa extract (430mg 0.2% isovitexin) – Iherb
- Ubiquinol (200mg) – Iherb | Amazon
- Tocotrienols (50mg) – Iherb
- Shilajit (500mg) – Iherb | Amazon
- Ecklonia Cava extract (80:1 106mg) – Iherb | Amazon
- Carob (10g) – Iherb
- Inositol (4g) – Iherb | Amazon
- Chocamine (200mg) – Iherb
- Brown Seaweed (Fucoxanthin & Punicic acid) – Iherb
- Astragaloside IV (50mg) – Nootropics Depot
- Cordyceps (10:1 – 250mg) – Nootropics Depot
- Royal Jelly (3:1 – 500mg) – Iherb
- Green Tea Extract (400mg GTE – 50% EGCG) – Iherb
- Glucosamine Sulfate (1.5g) – Iherb | Amazon
- Chlorella (4g) – Iherb | Amazon
- Spirulina (3g) – Iherb | Amazon
- Magnesium Chloride (5g) – Iherb
- Calcium carbonate (1.5g) – Iherb
- 5HTP (100mg) – Amazon
- Rhodiola (400mg) – Amazon
- Theanine (100mg) – Amazon
- Bacopa (bacognize) (120mg) – Amazon
- Ashwagandha Shoden (120mg, 30% Withanolides) – Nootropics Depot, Ashwagandha (120mg, 10% withanolides) – Amazon
- Lithium Orotate (5mg) – Amazon
- Honokiol (50mg) – Amazon
- Potassium bicarbonate (1g) – Iherb
- Potassium Chloride (4g) – Iherb | Amazon
- TUDCA (1g) – Iherb | Amazon
- Flax oil – Iherb
- Borage oil – Iherb
- Astaxanthin (12mg) – Iherb
- Sulforaphane (350mg, 10% Sulforaphane) – Iherb | Amazon
- Reishi (500mg 8:1) – Nootropics Depot
- Uridine Monophosphate (300mg) – Iherb
- Black Seed/Thymoquinone (200mg, 10% Thymoquinone) – Nootropics Depot
- Fucoidan (300mg 70% Fucoidan) – Iherb
- Boron (6mg) – Iherb
- Thymus glandular (500mg) – Iherb
- Spleen glandular (600mg) – Iherb
- Lycopene (15mg) – Iherb
- Pepsin (250k FCC)
- Pancreatin (11X, 200mg) – Iherb
- Bromelain (500mg) X3 – Iherb
- Papaya/Papain – Iherb
- Melatonin (1mg) – Iherb
- Poria (500mg) – Nootropics Depot
- Cardamom (2g) – Iherb
- Cinnamon (1g) – Iherb
- Olive leaf extract (250mg) – Iherb
- MSM (6g) – Iherb | Amazon
- Beta Hydroxybutyrate (3g) – Iherb
- Strontium (80mg) – Iherb
- Cognance (Ebelin Lactones) – Nootropics Depot
- Sabroxy/Oroxylin A (250mg) – Nootropics Depot
- PQQ (20mg) – Iherb | Amazon
- Hydroxytyrosol (25mg) – Iherb
- MCT Oil (C8,C10) – Iherb
- Chromium Picolinate (500mcg) – Iherb
- Vanadium (350mcg) – Iherb
- Pterostilbene (10mg) – Iherb
- Genistein/Daidzein (10mg each) – Iherb
- Prescript assist probiotic – Amazon
- Spermidine (wheat germ, 5mg) – Iherb
- Butyrate (600mg Ca/Mg) – Iherb | Amazon
- Tongkat Ali (TestoJack, 300mg) – Iherb
- Acetylcarnitine (500mg) – Iherb
- Alpha Carotene (800mcg) – Iherb
- Trehalose (10g) – Iherb
- Selenium (53mcg) – Iherb
- Dextrose (10g) – Iherb
- Xylo-Oligosaccharides Fiber (1g) – Iherb
- Colostrum – Iherb
- Chondroitin Sulfate (600mg) – Iherb
- Raw Honey (25g) – Iherb
- R Lipoic Acid (200mg) – Iherb
- Geranylgeraniol (150mg) – Iherb
- Hypothalamus glandular – Amazon
- 1 Renew Life, Ultimate Flora Adult 50+ Probiotic: 1 B lactis BI-04®, B lactis HN019™, B lactis Bi-07®, Bifidobacterium infantis Bi-26™, Lactobacillus plantarum Lp-115®, Lactobacillus rhamnosus GG, Lactobacillus acidophilus NCFM®, Lactococcus lactis LI-23™, Lactobacillus casei Lc-11®, Lactobacillus paracasei Lpc-37®, Lactobacillus acidophilus La-14®, Lactobacillus brevis Lbr-35™- Iherb
- L Reuteri NCIMB 30242 (5 billion CFU) – Iherb
- L Plantarum 299v (10B) – Iherb
- B Longum BB536 (10B CFU) X2 – Iherb
- B Lactis HN019 (10B CFU) X2 – Iherb
- L Rhamnosus GG (5B CFU) – Iherb
- B Coagulans MTCC 5856 (2B CFU) X2 – Iherb
- B Breve M16V – Iherb
- Mood Biotic (L Helveticus Rosell52ND, B Longum Rosell175) – Iherb
- Phage: LH01 – Myoviridae; LL5 – Siphoviridae; T4D – Myoviridae; LL12 – Myoviridae – Iherb
- Clostridia Butyricum (Pendulum 15M AFU) – Iherb
- Bifidobacterium longum/infantis ™ 35624 – Iherb
- Advanced Multi-Billion Dophilus® 5 Billion CFU (Lactobacillus acidophilus (LA-5®), Bifidobacterium lactis (BB-12®), Lactobacillus paracasei, (L. CASEI 431®), Lactobacillus rhamnosus (GG LGG®) – Iherb
- Modified Citrus Pectin (5g) – Iherb
- Forskolin (50mg)
- Apple cider vinegar – Iherb
- CLA (1g) – Iherb
- Garlic Ext (Allicin)
- Elderberry
- Shiitake
- Maitake
- Berberine
- Astragalus
- Lactoferrin
- Kombucha
- Vitamin A (5000 iu/day)
- Fo-Ti
- Ginger – Iherb
- Teacrine
- Activated Charcoal (5g) 1-2X/wk
- Cannabis drops
- Transfer factor
- Inosine
Rx
- Rapamycin – 4mg/wk – for longevity
- Canagiflozin (125mg) – for blood sugar
- Acarbose (50mg X3) – for blood sugar
- Meclizine (25mg) – for sleep & longevity
- Thyroid Hormones (100mcg T4, 20mcg T3)
- Low Dose Naltrexone (3.5mg) – for sleep
- Trazadone (12.5mg) – for sleep
- Ezetimibe (10mg) – to lower LDL
- Bempedoic Acid (180) – to lower LDL
- Inclisiran (PCSK9i) – to lower LDL
- Ketamine – 30mg, 1X/wk – mood
- Psychedelics – 1X/wk (LSD/Mushrooms/2CB) – alcohol replacement
A/B Testing over the long term
- Bromantane (15mg) – taken out temporarily
- Alpinia Galanga
- American Ginseng (500mg) – Iherb – not sure if it’s doing anything beyond what panax ginseng does
- Lion’s Mane (8:1 – 500mg) – Nootropics Depot – may have caused fatigue after prolonged use
- Emoxypine (125mg) (OTC)
- Celastrus (500mg)
- Citrus Bioflavonoids/Bergamot
- B Subtilis (AOR 1.2M CFU, DE111 – probiotic duo) X2 – Iherb
Taken out OR Intermittent:
- L-Carnitine (1g) – TMAO was high
- Saffron Affron (28mg) – Iherb – arch pain in foot
- Celery seed extract – Iherb – no need for extra mood support
- Sceletium Tortuosum (25mg, 3% Mesembrine – Nootropics depot) – no need for extra mood support
- Sceletium Tortuosum (Zembrin 25 mg) – Iherb – no need for extra mood support
- Bacopa (55% Baccosides) – Iherb – no need for extra mood support
- Chamomile (375mg) – Iherb – no need for extra mood support
- Ox Bile (100mg) – Iherb – no need
- Nutritional Yeast (10g) – Iherb – contributed to gas
- Milk Thistle – no lab or subjective improvements
- Ginkgo – thins blood too much
- Sage (200mg, 2.5% Rosmarinic acid) – Nootropics Depot – inhibits thyroid
- Psyllium Husk (5g) – Iherb – gas
- Tribulus – Nootropics depot – DHT level is high enough
- NADH (20mg) – Nootropics Depot – NAD+ levels are high enough
- Krill Oil (1g) – Iherb – no extra benefit over fish oil
Other Articles
- My Previous 60 Health Problems
- My 18 Health Goals (& Progress)
- Measuring My Health: Lab Tests & Data Points I Track
- My Regimen of 150 Supplements
- My Regimen of 150 Supplements (Detailed)
- My Top Supplements
- Joe Cohen vs Bryan Johnson
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