Michal’s Longevity Regimen

Below you’ll find my detailed, personal, regimen. As it is today. [01/01/24]

This regimen is optimized to me. Let it guide you at your own risk.

This regimen will continue to change.

NUTRITION

Animal based diet: primarily meat, eggs, dairy, fruits, honey, and dark chocolate. Limited vegetables and no seeds.

24 hour fasting 5 days per week: Consume all calories within a 1-hour window.

Intermittent fasting 2 days per week: Consume all calories within a 6-hour window.

Non-water beverage outside of fasting windows is black coffee.

EXERCISE

2x per week: Bodyweight upper body workouts

1x per week: Bodyweight lower body workouts

2x per week: Core exercises.

3x per week: Light cardio

MORNING SUPPLEMENTS

Vitamin B12: 50mg/day

Vitamin B9 – Folate: 400mcg/day

Vitamin B3 – Niacin: 500mg/day

DHEA: 50mg/day

Lithium: 2mg/day

Zinc: 50mg/day

Vitamin C: 1000mg/day

Magnesium Threonate: 144mg

SUPPLEMENTS WITH MEAL

NMN: 500mg/day

Resveratrol: 600mg/day

Fish Oil: 2000mg/day

Garlic: 3g/day

Quercetin: 500mg/day

Boron: 3mg twice per week

Fisetin: 500mg/day for 5 consecutive days every month

Collagen: 10g/day

Hyaluronic Acid: 300mg/day

Olive Oil: 2 tablespoons/day

Selenium: 200mcg, 3x per week

Acetyl-L-Carnitine: 1g/day

Creatine Monohydrate: 5g/day for 5 days each week, with 2 rest days

Potassium Iodide: 150mcg daily

Glucosamine: 1500mg/day

Vitamin E: 400IU every other day

Calcium: Every 3rd day, 875mg

EVENING SUPPLEMENTS

Vitamin D: 5,000 IUs/day

Vitamin K2: 100mcg/day

Alpha Lipoic Acid: 600mg/day

PHARMACEUTICALS

Metformin: 500mg/day, 2 hours before a meal

Rapamycin: 5mg/week, 12 weeks on, 12 weeks off

Aspirin: 81mg, 3x per week

INJECTIONS

BPC-157: 2 weeks on, 6 weeks off

TB-500: 2 weeks on, 6 weeks off

CJC-1295: 6 weeks on, 12 weeks off

Ipamorelin: 6 weeks on, 12 weeks off

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DEEP DIVE

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NUTRITION

Animal-based diet: primarily consisting of meat, eggs, dairy, fruits, honey, and dark chocolate. Very limited vegetables and seeds.

Rationale: An animal-centric dietary regimen prioritizes proteins and other bioactive molecules with high bioavailability. High-quality protein is integral for staving off sarcopenia – an age-related decline in skeletal muscle mass and function, which directly ties to the hallmark of aging known as altered intercellular communication.

The limitation of vegetables and seeds is based on their content of anti-nutritional factors like oxalates, phytic acid, and lectins. Oxalates are organic compounds that can bind to calcium in the human body and form microcrystals. These crystal formations may act as seeds for kidney stone formation, which can lead to renal dysfunction. Phytic acid and lectins are known to interfere with the absorption of essential micronutrients, potentially exacerbating the nutrient sensing dysregulation, another recognized hallmark of aging.

A note on sustainability: the meat in this diet comes from sources practicing responsible animal husbandry. Industrial farming often negatively impacts the environment, contributing to greenhouse gas emissions and antibiotic resistance. Holistic animal management, in contrast, can help maintain ecosystem integrity, ameliorate soil health, and sequester more carbon.

FASTING

5 days per week: Consumption of all calories within a 1-hour window. 2 days per week: Consumption of all calories within a 6-hour window. Outside of these windows, the only non-water beverage consumed is black coffee.

Rationale: Periodic fasting is implicated in promoting autophagy, a lysosomal degradation pathway crucial for the removal of damaged proteins and organelles. The cellular homeostasis maintained by autophagy can help mitigate cellular senescence, a central hallmark of aging.

Furthermore, fasting fosters metabolic flexibility, which allows for efficient switching between glucose and fat as primary energy substrates. This optimizes cellular energy dynamics, potentially ameliorating energy metabolism, another recognized aging hallmark. Regular fasting can help regulate glucose and insulin homeostasis, potentially mitigating the risk of age-associated metabolic disorders.

The consumption of black coffee during fasting periods may accentuate these benefits. Caffeine is known to stimulate lipolysis and can amplify the metabolic adaptation induced by fasting. Moreover, coffee is a potent source of antioxidants like chlorogenic acids, which can counteract oxidative stress, a critical player in the aging process.

Please note that these practices are informed by current scientific understanding, which continues to evolve. Individual responses to diet can vary widely, so it’s crucial to consult with a healthcare professional before initiating significant dietary changes.

EXERCISE

2x per week: Bodyweight upper body workouts.

1x per week: Bodyweight lower body workouts.

2x per week: Core exercises.

3x per week: Light cardio.

Rationale: Exercise is a potent modulator of aging, affecting several of its hallmarks. The structure of this routine aims to balance strength training, core stability, and cardiovascular conditioning, leveraging different physiological responses to promote healthspan and potentially extend lifespan.

Bodyweight exercises, performed for the upper and lower body, primarily address sarcopenia, the age-related loss of muscle mass and function. By stimulating muscle protein synthesis, these workouts not only preserve muscle mass, but also enhance overall strength and functional capacity. Strength training also stimulates the release of anabolic hormones like growth hormone and testosterone, which can counteract the dysregulated nutrient sensing often observed with aging.

Core exercises, performed twice a week, improve balance and stability, thus reducing the risk of falls and related injuries – a significant health concern in older adults.

Cardiovascular exercises performed thrice weekly target the cardiovascular system, improving heart health and endurance. Regular cardio stimulates beneficial adaptations, such as improved mitochondrial function, enhanced insulin sensitivity, and better blood lipid profiles. It also contributes to maintaining a healthy weight, which is essential for longevity.

Beyond these direct physiological benefits, regular exercise promotes mental well-being. It’s known to reduce stress and anxiety levels, improve mood, and enhance cognitive function. These effects, mediated through multiple pathways, including increased neurogenesis and the release of endorphins, contribute to healthy brain aging and longevity.

PHARMACEUTICAL INTERVENTIONS

Metformin (500mg/day, 2 hours before meal): Metformin, a well-established first-line treatment for type 2 diabetes, can act as an mTOR inhibitor and improve insulin sensitivity, thereby reducing systemic inflammation – a key aging hallmark. Additionally, epidemiological studies suggest metformin usage is associated with a lower incidence of age-related diseases, including certain types of cancer and Alzheimer’s disease, suggesting a potential deceleration in the cellular aging process.

Rapamycin (5mg/week, 12 weeks on, 12 weeks off): Rapamycin is a potent mTOR inhibitor that holds significant potential in delaying the aging process. The mTOR pathway is implicated in nutrient sensing, protein synthesis, autophagy, and cellular senescence, all of which play crucial roles in aging. However, rapamycin’s use as a longevity-promoting agent is controversial due to the potential for adverse side effects and the uncertainty surrounding optimal dosage and timing for longevity, underscoring the need for careful medical supervision during its usage.

Aspirin (81mg, 3x per week): Aspirin, a non-steroidal anti-inflammatory drug (NSAID), exerts its anti-aging effects primarily through its anti-inflammatory properties. Chronic inflammation is a significant contributor to aging and the development of age-related diseases. Additionally, aspirin’s potential anti-cancer effects are leveraged in this regimen, as numerous studies have shown that regular, low-dose aspirin intake may reduce the risk of certain cancers.

MORNING SUPPLEMENTS

Vitamin B12 (50mg/day): Vitamin B12 plays a crucial role in DNA synthesis, cell maturation, and maintenance of the nervous system. Metformin usage can inhibit B12 absorption, leading to deficiencies that could manifest as anemia, cognitive decline, and nerve damage. Hence, supplemental intake helps prevent these potential health complications.

Vitamin B9 – Folate (400mcg/day): Folate is crucial for DNA repair and methylation processes, which can mitigate the genomic instability and altered intercellular communication seen with aging. It’s essential to use a bioactive form of folate, as specific genetic variants in a subset of the population may affect the optimal utilization of synthetic folic acid.

Vitamin B3 – Niacin (500mg/day): Niacin supplementation can boost cellular NAD+ levels, which decline with age. NAD+ is critical for cellular processes such as energy production, DNA repair, and cell survival, helping counter dysregulated nutrient sensing and mitochondrial dysfunction.

DHEA (50mg/day): DHEA, a hormone precursor, exhibits potential beneficial effects on immune function, bone density, mood, and cognitive function. This supports overall cellular health and combats age-related declines in endocrine function.

Lithium (2mg/day): Low-dose lithium may improve mood and cognitive function, potentially slowing age-related cognitive decline and fostering healthy cellular communication.

Zinc (50mg/day): Zinc is essential for DNA synthesis and repair, protein synthesis, and cell division. Its supplementation can be crucial in maintaining genomic stability and regulating the cellular growth signaling pathways, thereby slowing aging processes.

Vitamin C (1000mg/day): As a water-soluble antioxidant, Vitamin C supports immune function, skin health, and iron absorption. Its antioxidant properties combat oxidative stress, one of the primary drivers of aging.

Magnesium Threonate (144mg): This form of magnesium can improve cognitive functions and slow neurodegeneration, thus aiding in maintaining cellular function and health.

SUPPLEMENTS WITH MEAL

NMN (500mg/day): NMN, a precursor to NAD+, replenishes the declining NAD+ levels that occur with aging. This supplementation aids in cellular energy production, DNA repair, and cell survival, addressing the aging hallmark of dysregulated nutrient sensing.

Resveratrol (600mg/day): Resveratrol is known for its antioxidant and anti-inflammatory properties. It activates sirtuins, proteins linked to longevity, contributing to cellular health, epigenetic alteration, and potentially slowing aging processes.

Fish Oil (2000mg/day): The Omega-3 fatty acids in fish oil reduce inflammation, support heart and brain health, thereby mitigating multiple aging hallmarks including inflammation, cellular senescence, and neurodegeneration.

Garlic (3g/day): Garlic has anti-inflammatory and antioxidant properties. It supports cardiovascular health by maintaining healthy blood pressure and cholesterol levels, thus promoting genomic stability and delaying cellular senescence.

Quercetin (500mg/day): Quercetin is a flavonoid with anti-inflammatory and antioxidant properties. It may improve cardiovascular health and immune function, reducing inflammation and supporting overall cellular health.

Boron (3mg twice per week): Boron supports bone health and enhances cognitive function, helping manage telomere attrition and cellular senescence.

Fisetin (500mg/day for 5 consecutive days every month): Fisetin acts as a senolytic agent, selectively clearing senescent cells, and might help slow aging processes.

Collagen (10g/day): Collagen supplementation supports skin health, bone density, and joint function. It counteracts extracellular matrix stiffening, a characteristic feature of aging.

Hyaluronic Acid (300mg/day): Hyaluronic Acid supports skin health and joint mobility, addressing extracellular matrix stiffening and promoting overall cellular function.

Olive Oil (2 tablespoons/day): Olive oil provides monounsaturated fats and has antioxidant properties, potentially slowing down aging processes by countering oxidative stress.

Selenium (200mcg, 3x per week): Selenium acts as a potent antioxidant, protecting cells from damage, supports thyroid function, and boosts the immune system, thereby contributing to genomic stability and regulated nutrient sensing.

Acetyl-L-Carnitine (1g/day): Acetyl-L-Carnitine supports mitochondrial energy production and cognitive function, counteracting mitochondrial dysfunction and cognitive decline, key aspects of aging.

Creatine Monohydrate (5g/day for 5 days each week, with 2 rest days): Creatine improves muscular strength and cognitive performance. It aids in energy metabolism, and by providing neuroprotective effects, helps manage the age-associated energy crisis.

Potassium Iodide (150mcg daily): Potassium Iodide supports thyroid health by providing necessary iodine, especially for those with iodine deficiency, maintaining hormonal balance and addressing endocrine alterations in aging.

Glucosamine (1500mg/day): Glucosamine supports joint health and has potential anti-inflammatory and longevity benefits. It helps maintain the integrity of the extracellular matrix and combats inflammation.

Vitamin E (400IU every other day): Vitamin E is a potent antioxidant that protects cells from oxidative damage, thus helping manage the oxidative stress associated with aging.

Calcium (Every 3rd day, 875mg): Calcium is essential for cellular signaling, neurotransmitter release, and overall cellular function. Proper calcium intake ensures optimal cellular health and function, thus combating cellular senescence.

EVENING SUPPLEMENTS

Vitamin D (5,000 IUs/day): Vitamin D deficiency is linked to many age-related diseases. Vitamin D converts to calcitriol in the body, a hormone that controls a significant portion of human genome expression related to inflammation, thereby managing inflammaging and contributing to genomic stability.

Vitamin K2 (100mcg/day): Vitamin K2 inhibits the calcification of blood vessels and ensures calcium is directed to where it’s needed, such as bones and teeth. This helps manage vascular calcification and contributes to maintaining genomic stability.

Alpha Lipoic Acid (600mg/day): Alpha Lipoic Acid is an antioxidant that improves insulin sensitivity and supports mitochondrial energy production, countering dysregulated nutrient sensing and mitochondrial dysfunction.

INJECTABLE INTERVENTIONS

BPC-157 (2 weeks on, 6 weeks off): BPC-157 is a synthetic peptide, derived from a portion of the body protection compound (BPC) found in human gastric juice. It has been observed to exhibit potent healing and regenerative effects in preclinical studies. These effects extend to tendons, ligaments, and other connective tissues, contributing to the maintenance of physical function and potentially slowing age-related tissue degeneration. This aligns with the hallmarks of aging, where alterations to extracellular components and loss of proteostasis are significant contributors.

TB-500 (2 weeks on, 6 weeks off): TB-500, a synthetic form of Thymosin Beta 4, a protein naturally present in both animal and human cells, contributes to various cellular functions, such as cell migration, proliferation, and differentiation. Preclinical studies suggest TB-500’s potential benefits in tissue repair and regeneration, supporting the integrity of tissues, a critical factor in optimal health and longevity. Here, the peptide may counteract the hallmark of aging that relates to the loss of regenerative capacity in tissues.

CJC-1295 (6 weeks on, 12 weeks off): CJC-1295 is a growth hormone-releasing hormone (GHRH) analog. It functions by stimulating the pituitary gland to release growth hormone, countering the age-related decline of human growth hormone (HGH) levels. Periodic use of CJC-1295 could aid in maintaining muscle mass, improving recovery, and potentially decelerate some aspects of aging, including loss of proteostasis and altered intercellular communication.

Ipamorelin (6 weeks on, 12 weeks off): Ipamorelin, a selective growth hormone secretagogue, acts in synergy with CJC-1295. It stimulates additional release of growth hormone, thereby offering further support to preserve muscle mass, promote recovery, and maintain overall physiological function with aging. This addresses multiple aging hallmarks, including changes in nutrient sensing, loss of proteostasis, and altered intercellular communication.

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Disclaimer: The regimen is simply my personal routine, not a universal recommendation. It is not intended to sell any products or treatments. Its applicability may vary individually and should not be deemed infallible, as our understanding of longevity science is constantly evolving. Always consult a healthcare professional before implementing significant health regimen modifications.

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