REverse aging protocol

Commencing the reverse aging protocol in August 2023, my regimen has evolved with the latest scientific insights, currently at version 2.2. Rooted in empirical evidence, anticipate forthcoming updates. Stay tuned for continued advancements.

current Protocol: v2.2

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diet

Intermittent Fasting

Fast 16 hours a day from 2 PM to 6 AM

Calories & Nutrients

Calories: Total daily energy expenditure (TDEE) ± 15%
Mediterranean keto diet (to reverse prediabetes)
Carb: Net carb 5-10% of total calories (<45 g/day)
Protein: 1.6 g/kg/day
Fat: The rest of the calories. Saturated fat <10% of total calories.

Avoid

Added sugar
High glycemic index foods (>60)
Processed foods, vegetable oils
Alcohol

Meals

BREAKFAST
1. Coffee or matcha + AM supplements (powder)
2. Wendy's oat roll* with extra virgin olive oil & balsamic vinegar
3. Avocado

SNACKS
1. Hot cacao drink + Ceylon cinnamon
2. Nuts: Walnuts, macadamia, pistachio, Brazil nuts

LUNCH/DINNER
1. Salmon, grass-fed beef, or seafood (various recipes)
2. Broccoli or other green veggies
3. Extra virgin olive oil
4. Kimchi

DESSERT
Chia pudding (Chia seeds, Hazelnut milk, Blueberries)

TREAT (1-2 times a week)
Matcha Keto Ice Cream (coconut milk, matcha, Stevia)

EXERCISE

Aerobic

Frequency: 300 minutes over 4-7 days/week
Targets: 80% Zone 2*, 20% Zone 3 -> 4 -> 5 (VO2max)
Exercise: Cycling, running

Strength

Frequency: 4 days/week
Targets: Full body, 8-12 reps/set, 15-20 sets/muscle group/week
Exercise: 4-day upper/lower split workout

Exercise Recovery

1. Post-workout cold shower
2. Sauna: 80°C, 40-45 minutes/session, 1-3 sessions/day, 4-7 days/week

SLEEP

Hours

8 hours per day (10 pm to 6 am)

Sleep Routine

2-3 hours before bedtime
Room light color switched to RED, or blue-light-blocking glasses
Phone/computer screens to night mode
Avoid eating/drinking
No exercise

1 hour before bedtime
Tech-free time
Jazz music (try Jazz for Sleep playlist by Spotify)
Room temperature down to 69°F (20°C)
Bedtime supplements

SUPPLEMENTS

AM (powder, with coffee/matcha)

Chondroitin 750 mg
Collagen 20 g
Hyaluronic acid 250 mg
NMN 1000 mg
Pomegranate ext 1 g
TMG 1500 mg

Workout Drink (powder)

BCAA (2:1:1) 6 g
Creatine 5 g
Electrolytes (Na, K, Mg)
Glucosamine 1.5 g
Inositol 1 g
Taurine 2 g

PM (pills)

Ashwagandha (Shoden) 120 mg
Berberine 1000 mg
CoQ10 (Ubiquinol) 200 mg
Fisetin 500 mg
N-Acetylcysteine 2400 mg
Omega-3 (EPA/DHA) 1600/1200 mg *reduced to 800/600 mg if I have salmon for dinner.
PQQ (BioPQQ) 20 mg
Trans-Resveratrol 1 g every 2 days
Turmeric curcumin 1 g
Vitamin C 500 mg
Vitamins D3/K2 5000 IU/100 mcg
Zinc/Copper 15 mg/2 mg

Bedtime (powder, except melatonin)

Apigenin 50 mg
Glycine 5 g
Inositol 1 g
L-Theanine 200 mg
Magnesium glycinate 500 mg
Melatonin (time-released) 300 mcg

As Needed (for high-carb meal)

Acarbose 50-100 mg

Drops

Spermidine 20 mg AM & PM

SKINCARE

AM Routine

1. Exfoliating cleanser (Keihl's Rare Earth Deep Pore Daily Cleanser)
2. Toner (Kiehl's Ferulic Brew)
3. Multi-peptide DIY serum (Copper, SNAP-8, etc)
4. Anti-melanin multiplex DIY serum
5. Moisturizer
6. Sunscreen (SPF 50+, PA++++)

PM Routine

1. Non-exfoliating cleanser
2. Toner (Kiehl's Ferulic Brew)
3. Multi-peptide DIY serum (Copper, SNAP-8, etc)
4. Anti-melanin multiplex DIY serum
5. Tretinoin cream 0.025-0.05%
6. Moisturizer

Hair

Preventing Hair Loss:
Minoxidil 5% + Biotin, Caffeine, Niacinamide (Follixil™)

Reversing Grey Hair:
Mayraki®, use twice daily for 2-3 weeks, then 1-2 times a week

Beyond the Basics

1. Low-level light therapy (LLLT): Qure, daily
2. Microneedling: Dr. Pen™, monthly
3. Poly-L-lactic acid: Sculptra® injection, every 2 years, to stimulate collagen production
4. Adipaeu cream, twice daily, to restore facial fat

MENTALITY

1. Manage stress
2. Live Life Purposefully
3. Be optimistic about your health
4. Maintain meaningful relationship

PAST PROTOCOLS

Version 2.1
Version 2.0
Version 1.0