In this episode 52 protocols
▶ 21:27 Avoid Growth Hormone Supplements “And it may have something to do with growth hormone. We know that growth hormone is pro-aging. You know, anyone who's taking growth hormone, you know, pay attention.” ▷ 22:10 Caloric Restriction Behaviors “He had a mouse that lived five years and he gave it caloric restrictions for fasting combined with one of these dwarf mutations, low growth hormone.” ▷ 25:31 Intermittent Fasting Behaviors “The ones that live the longest, by far, 30% longer and stay healthy, are the ones that don't eat all the time. ... I think that tells us that it's not as important what you eat, it's when you eat during the day.” ▷ 31:11 Mostly Plant-Based Dinner With Vegetables and Some Seafood Diet “At dinner, I love food as much as anybody. So I will I will eat. A regular, pretty healthy meal. I'll eat. I'll try to eat mostly vegetables. I can eat some fish, some shrimp.” ▷ 31:47 Avoid Sugar, Dessert, and Simple Carbohydrates Diet “I rarely eat dessert. I gave up dessert and sugar in my when I turned 40.” ▷ 33:42 Extended Fasting Behaviors “But when I do it, maybe it's once a month, I'll go for two days.” ▷ 35:20 Drink Tea or Coffee During Fasting Diet “I just, I drink tea during the day and coffee when I'm first awake and I don't get the shakes.” ▷ 37:05 Avoid Excess Protein Intake, Especially Leucine Diet “And then there's this other system called mTOR, which is sensing how much protein you're eating. ... through lack of amino acids, particularly three of them, leucine, isoleucine, valine, the body will downregulate mTOR.” ▷ 38:51 Avoid Testosterone for Longevity Purposes Supplements “Should you supplement with growth hormone or testosterone? All of these activities will give you immediate benefits. You'll bulk up more, you'll feel better immediately, but based on the research, it's at the expense of long-term health.” ▷ 39:34 Pulse Fasting and Feeding Behaviors “I pulse things so that I get periods of fasting, and then I eat, then I take a supplement, then I fast, then I exercise. ... Because you can't just expect to take something constantly and do something constantly for it to work.” ▷ 39:44 Time Supplements and Meals to Support Muscle Building Behaviors “And I'm taking the supplement and eating in the right timing to allow me to build up muscle sometimes.” ▷ 44:34 Avoid Constant Supplement Use Behaviors “Probably you don't want to be taking a supplement every day. You can take it either every other day or give your body a rest.” ▷ 44:44 Eat a Nutritious Dinner After Fasting Diet “I rest during the day, and then I give a nutritious dinner to my body and then give it a rest.” ▷ 45:33 Metformin Supplements “So I take metformin. In addition, you take metformin and you're fasting each day.” ▷ 48:57 Berberine Supplements “Before I had access to metformin, I was taking berberine. ... There are some human studies that exist, clinical trials showing that it increases insulin sensitivity. You have to take high doses.” ▷ 50:54 Red Wine in Moderation Diet “And I drink a glass of red wine a day if I get the chance. But any more than that, it's a lot of calories and your liver will get fatty.” ▷ 51:04 Resveratrol Supplements “So realistically, you can only get the 1,000 milligrams that I take a day from a supplement that's pure. ... If it's not light gray or white in color, throw it away.” ▷ 51:42 Curcumin Supplements “And other supplements, quercetin, curcumin, these are crunchy things. They're not going to get through your gut.” ▷ 52:31 Use Olive Oil or Greek Yogurt as a Small Fat Vehicle for Resveratrol Diet “For about 10 years, I would take some Greek yogurt, a couple of spoonfuls, put the resveratrol on there.” ▷ 53:08 Add Vinegar and Optional Basil to Olive Oil Supplement Mix Diet “I put a little bit of vinegar.” ▷ 54:53 Use a Little Milk in Morning Coffee During Fasting Diet “I'd like a cup of coffee in the morning, a little bit of milk, a spoonful of yogurt's not going to kill me.” ▷ 59:55 NMN Supplements “I take a precursor to NAD called NMN, and the body uses that to make the NAD molecule in one step. ... But if you take it for about two weeks, you'll double on average, double your NAD levels in the blood.” ▷ 1:06:49 Continuous Glucose Monitor Tools “You can't know your insulin sensitivity unless you're measuring a glucose, have a glucose monitor on your arm. ... They're very informative because you learn what your body reacts to.” ▷ 1:10:21 Drink Diet Soda Instead of Sugary Soda if Needed Diet “I will drink Diet Coke. I've read the scientific literature. ... A Diet Coke might be a one.” ▷ 1:11:11 Use Stevia Diet “I do use stevia whenever I can because it's it's a naturally sourced product. And I haven't seen any good evidence yet that it's bad for you.” ▷ 1:13:11 Avoid Excess Iron Supplementation Supplements “So what I think is that if you're taking excess iron as a supplement, you're probably accelerating your aging process.” ▷ 1:16:20 Track Biomarkers Over Time Behaviors “The first is that you should be tracking things because one measurement isn't enough. These things vary and over time and you if you can have a decade or more of data, it's super important, informative.” ▷ 1:20:10 Lower Elevated CRP Behaviors “And so this is an association, but there's enough data that I would say if you have high levels of CRP, you need to get your levels down quickly.” ▷ 1:20:24 Eat More Vegetables to Lower CRP Diet “So the ways to get it down would be to switch the diet, eat less, try to eat more vegetables, you'll find it will come down.” ▷ 1:20:31 Anti-Inflammatories Supplements “There are also drugs that can do it. Anti-inflammatories can do it as well.” ▷ 1:22:45 Statin Supplements “So I went on a statin. ... I've been taking a statin since I was 29.” ▷ 1:23:58 PSK9 Inhibitor Supplements “There's one called the PSK9 inhibitor, which is, I think, fortnightly every two weeks injection that blocks the release of LDL from the liver. ... So you could talk to your doctor about that.” ▷ 1:25:27 Do Not Avoid Eggs or Butter Solely Because of Dietary Cholesterol Diet “So that's the thing. You can eat these foods that were once banned because it's very difficult to take cholesterol up into the body from the gut and most of it's being synthesized in the body.” ▷ 1:26:31 Mostly Plant-Based Diet Diet “I've heard you say you eat mostly plants. ... Well, there are two good things about plants.” ▷ 1:27:28 Avoid Multivitamins Supplements “I don't take a multivitamin. I don't want to have the excess iron in my body.” ▷ 1:27:34 Eat Dark Leafy Greens Diet “So those dark leaves, if it's a spinach salad, great.” ▷ 1:28:47 Choose Stressed, Brightly Colored, Organic or Fresh Local Produce Diet “And so I try to eat plants that have gone through a bit of stress.” ▷ 1:29:11 Quercetin Supplements “There's another one called quercetin or quercetin, some people call it, which you find in trace amounts in apples and onions. And we also showed back in 2003 that it activates sirtuins as well. But others have 20 years later found that it kills senescent cells or helps kill senescent cells.” ▷ 1:30:04 Avoid Megadoses of Antioxidants Supplements “Well, yeah, antioxidants are not going to hurt you unless you take mega doses. ... So you don't want to overdose on these antioxidants, vitamin C, vitamin E. Don't overdo it.” ▷ 1:31:50 Pomegranate Juice Diet “I'm not going to say it's a problem taking it, you know, an antioxidant drink pomegranate juice for one is full of good stuff, including xenohormetic molecules.” ▷ 1:34:29 Aerobic Exercise Behaviors “Well, we know that aerobic exercise in mice and rats raises their NAD levels and their levels of sirt, one of the genes goes up to actually number one and number three.” ▷ 1:35:02 Maintain Muscle Mass Through Exercise Behaviors “I base my exercise on the scientific literature, which has shown that maintaining muscle mass is very important for a number of reasons.” ▷ 1:45:36 Colon Cancer Home Test Tools “You can do things like a colon cancer test at home. I think it's a hundred and something dollars. You you ship off your shit, excuse my language, and they measure it.” ▷ 1:46:58 Mild Cold Exposure Behaviors “I do try to sleep cool. I sleep better anyway.” ▷ 1:47:47 Sauna Tools “The sauna. I don't have access to my gym as much as I did, but I do want to get back into it. I used to do it regularly with my son.” ▷ 1:54:32 Measure Biological Age Behaviors “So what you actually want to do is you want to measure it and make sure what you're doing with your body is working. ... You can test your age.” ▷ 1:54:43 Mouth Swab Biological Age Test Tools “I could take a swab from your mouth and tell you how old you are. Biologically.” ▷ 1:55:14 Continuous Physiologic Monitor Tools “I have blood tests like you, I've got this monitor that's stuck to my chest right now. That's measuring myself a thousand times a second.” ▷ 1:57:02 Avoid Airport Body Scanners Behaviors “You can say, I don't want this. ... I just go through the metal detector. I don't get scanned.” ▷ 1:57:12 TSA PreCheck Tools “If you want to pay for the TSA pre in America or the way to get around those places, you can do that. So I travel a lot, so it's worth it anyway.” ▷ 1:57:19 Metal Detector Tools “I just go through the metal detector. I don't get scanned.” ▷ 1:57:35 Limit Dental X-Rays Behaviors “I try to limit it because it's cumulative.”