Peter’s Longevity Practices

Why I Wrote This Book

At the age of 62, I find myself in peak condition—physically, mentally, and energetically. A variety of performance and biomarker metrics bolster this sentiment. I’m on a personal mission to maintain this pinnacle of health for the next decade, in order to intercept the next generation of therapeutics promising to decelerate, halt, and even reverse aging.

Over the past ten years, my primary focus has been the understanding and exploration of vitality and healthspan. I’ve immersed myself in virtually every publication from the last five years concerning health, healthspan, longevity, longevity diets, exercise strategies, sleep, and more. I’ve absorbed information from myriad podcasts, shared insights on my Moonshots Podcast, and engaged in countless discussions at events like Abundance360 and Abundance Platinum. Additionally, my work with my own longevity-focused companies such as Fountain Life, Lifeforce, Celularity, Vaxxinity, and the $101M Healthspan XPRIZE have offered unique perspectives. 

One thing is for sure... there is a TON of information out there and it’s hard to keep it all straight and accessible, which is why I wrote this book.

The aim of Peter’s Longevity Practices is twofold: to simplify and to prescribe. I designed it to be digestible within a few hours and to serve as a practical reference guide you can turn to every day, or weekly as needed. A bridge to serve you over the next three to five years leading up to the next wave of health breakthroughs.

Don’t underestimate the value of this book due to its brevity. The challenge was not in accumulating material, but in curating it to be easily consumable, all while maintaining a rigorous backing of scientific research. After all, what’s the point of amassing a library of health and diet books if they’re left unread, or if you don’t devise a clear, actionable plan for your well-being?

I sincerely hope you find this book beneficial, but more importantly, I hope it inspires you to prioritize your health. In the world of today, health is indeed the new wealth. To quote a favored adage, “The individual who has health has a thousand dreams. The one without it has but one.”

Here’s to an extraordinary decade ahead.

Peter H. Diamandis, MD

Founder, Exec Chairman, XPRIZE Foundation

Exec. Founder, Singularity / Curator, Abundance360 & Abundance Platinum

Exec. Chairman, Fountain Life;

Author: Abundance, BOLD, Future is Faster, Life Force, Exponential Organizations 2.0

 

Introduction

We are in the midst of a healthspan revolution...

I’m sharing my own Longevity Practices—what I’m personally doing to extend my healthspan—that I’ve synthesized over hundreds of interviews during my Abundance Platinum Longevity Trips, and in consultation with the medical team at Fountain Life.

In this first segment of my Longevity Practices, we’ll look briefly at the context in which this healthspan revolution is taking place and explore the concept of “longevity escape velocity.”

Converging exponential technologies such as AI, genomics, and other ‘omics technologies, CRISPR, gene therapy, cellular medicine, and invasive and non-invasive sensors are allowing us to understand why we age and how to slow, stop, and perhaps even reverse aging.

Experts predict that breakthroughs within the next ten years will enable us to add decades onto our healthspan.

Your mission is therefore to maximize your health and vitality by using the most advanced diagnostics to catch disease early, enabling you to stay healthy long enough to intercept the additional breakthroughs racing towards us.

How Long Might We Expect to Live?
Approaching Longevity Escape Velocity

When I was in medical school in the late 1980’s, I distinctly remember one Sunday afternoon watching a documentary on the topic of “long-lived sea life.” It turns out that bowhead whales from the Arctic are able to live for 200 years, and Greenland sharks double that life expectancy with an impressive lifespan of 400 and 500 years.

I remember thinking, “If they can live that long, why can’t we?”

As an engineer, I figured it was either a hardware or software problem, and that it wouldn’t be too long before we could solve it.

My dear friend Ray Kurzweil, Co-Founder of Singularity University and Futurist at Google, and Aubrey de Grey, a leading biomedical gerontologist, both speak about a concept called “longevity escape velocity.” It’s an intriguing notion that goes something like this:

Today, by some estimates, science and medicine are adding about three months to your lifespan every year. In the near future, science will extend your lifespan by more than a year for every year you remain alive. Once that happens, we can begin to think about true longevity.

That’s longevity escape velocity.

Ray’s prediction is that we’ll reach longevity escape velocity in the next ten to twelve years. 

Professor George Church, PhD of Harvard Medical School echoes a similar timeframe.

According to Dr. Church, “The exponential technologies that have improved the speed and cost of reading, writing and editing of DNA and their resulting gene therapies, now apply to the category of aging reversal.”

He adds: “I think age-reversal advances could mean that we reach longevity escape velocity in a decade or two, within the range of the next one or two rounds of clinical trials.”

So, what does that mean? Can we extend the healthy human lifespan past today’s record of 122? Can humans live past 200 years? Or even indefinitely?

What if the regular cycles of clinical trials can be significantly shortened by advancements in AI, and what if we learn to prevent and eventually eradicate cancers, heart diseases, and Alzheimer’s?

I recently sat down with Dr. David Sinclair, Professor of Genetics at Harvard Medical School and author of Lifespan, to discuss these topics during a recent episode of my Moonshots Podcast.

I opened with a question of how long might humans be able to live? Is there an upper age limit? Sinclair’s answer was inspiring: “There is no biological limit... of course there isn’t,” he began. “We are the same stuff as a whale that can live a lot longer than us (200 years), we’re built of the same stuff as tortoises, pretty much the same stuff as trees that can live thousands of years, it’s a software problem.”

“I’m putting my career on the line,” he continued. “It’s a software problem and what’s interesting about biology is that software encodes the ability to rebuild the hardware. So we need to reset the software. And when we do that in my lab, we find that tissues regenerate in animals; organoids, which are mini human organs, regenerate, they fix themselves and they function like they are new again. So it is, in my view, 99% a software problem.

Closing Thoughts...

It is this idea of extended healthspan that is my motivation for putting together this Longevity Practices book. It is also my desire to create something that is simple and easy to reference and consume. My own experience is that many longevity “how to” books are way too long. I hope you find this consumable and usable.

I would like to thank Helen Messier, MD/PhD, Chief Medical and Scientific Officer of Fountain Life for her review and support in creating these protocols. Many thanks as well to George Shapiro, MD, Medical Innovation Officer of Fountain Life for his input on therapeutics.

In the short chapters that follow, I’ll be sharing details on my diet, sleep, exercise and other practices that I’m currently using to extend my healthspan.

I implore you to consider adopting some of these, and to think through what YOU would do with an additional thirty years of healthy life...

– Peter H. Diamandis, MD (August 2023)

You very literally are what you eat. 

The nutrients (or non-nutrients) you consume become your body, your mind, your spirit. Do you overindulge in good-tasting (sugar-rich) but destructive foods? Or do you craft a sensible diet and practice intermittent fasting to maximize your energy and longevity?

There are actions you can take right now to increase your potential healthspan and ensuring that you have a healthy diet that works for you is one of them.

In this segment, I’ll discuss a few simple steps you can take to improve your diet based on my discussions with Dr. Mark Hyman and other nutritionists such as Dr. Guillermo Rodriguez Navarrete. Below I’ll also share details on what I eat (and don’t eat) to increase my longevity.

Sugar is addictive and hard to quit. Studies with rats have shown that sugar can be as addictive as cocaine. Every year as part of Abundance360, I join nutritionist Dr. Guillermo Rodriguez Navarrete to take members through a “22 Day No Sugar Challenge.” We do this as a group on WhatsApp. The communal nature of “doing it together” is incredibly useful. It takes about three weeks for your brain and body to eliminate cravings for sweets and begin craving healthier foods that satisfy more of your actual nutritional needs.

In my recent discussions with Mark Hyman, MD, a physician and author of the bestselling book Young Forever, he notes “when you eat sugar, it slows your metabolism down, and it increases hunger hormones. So you’re hungrier, you’re gaining weight, and you can’t burn the fat.” Sugar consumption increases levels of the hormone insulin whose primary purpose is to turn that sugar into stored fat. 

For males, as well as for females, sugar intake results in significant hormonal problems— and perhaps most shockingly, new evidence proves that sugar shrinks your brain’s hippocampus, which is your memory center. So the next time you have a sugar craving, think about how it may literally shrink your brain cells.

As Dr. Hyman remarks, “93% of Americans are metabolically unhealthy… they have high blood sugar, high cholesterol, high blood pressure, or they’re overweight, or they have already had a heart attack or a stroke.” This means, in effect, that a mere 7% of us are in good metabolic health. And, Dr. Hyman goes on, “that’s driven by our diet primarily.”

Personally, I don’t eat dessert. When it’s offered, I have conditioned myself to say “no” immediately, so I’m not tempted to even have it on the table in front of me. When I’m feeling a craving for something sweet (and everyone does), on occasion I will satisfy it with a bit of dark chocolate (>75% dark cacao).

What Else I DON’T Eat: Beyond avoiding sugar, simple carbohydrates, and processed starches which all turn readily into sugar in your body, I don’t eat dairy products or beef. My test results show that I have an immune response to the casein protein component in dairy that can drive inflammation and I avoid the red meat in beef because of its high saturated fat content and the association of red meat with cancer, especially colon cancer as well as cardiovascular disease. Although grass-fed beef can be a healthy part of some diets, it is easier for me to decrease consumption by avoiding it altogether.

What I Do Eat:

A Whole-Plant Diet, as much as I can. There’s no question that consuming whole plants is a major plus. As such, I’m focused on spinach, broccoli, Brussels sprouts, avocado, asparagus (and most other unprocessed veggies) with a heavy helping of extra virgin olive oil. I’ll typically have a Greek salad with added avocado and protein such as fish, chicken or legumes for lunch.

Nuts, Beans & Legumes for Protein: I try and take in as much plant protein as possible from nuts (typically macadamias and almonds), as well as properly soaked and prepared beans and legumes which are high in protein (soybeans, lentils, white beans, cranberry beans, split peas, pinto beans, kidney beans, black beans, navy beans, and lima beans). See below.

Protein: Protein is an essential building block of life. You need it for building and repairing tissues like muscles, bones, and skin, as well as for producing hormones and enzymes; transporting nutrients and oxygen; supporting immune function; and providing energy to each of your cells.

Dr. Hyman notes that “some believe we should limit protein (especially animal protein) and amino acids to silence mTOR and activate autophagy.” But, he adds, the data isn’t so clear: when we abstain from animal proteins altogether, and the longevity pathway mTOR
becomes “silenced for long periods, we can’t create new proteins or build muscle.” For maximum longevity we need to balance the anabolic mTOR pathway which builds up our tissues with the catabolic AMPK pathway which stimulates autophagy and cleans up all
the damaged cells and proteins.

Typically I eat protein from the following sources:

• Fish (salmon) three times per week, eggs, and chicken
• Protein whey shakes 1x or 2x/day (especially on days I’m lifting weights)
• Lentils: about 18 grams of protein per cooked cup (240 ml)
• Chickpeas, as well as black, kidney, and pinto beans are substantial sources of protein, offering around 15 grams per cooked cup (240 ml)
• Quinoa and Amaranth contain all nine essential amino acids. A cup of cooked quinoa or amaranth has about 8-9 grams of protein
• Green peas: one cup (160 grams) of cooked green peas contains 9 grams of protein
• Almonds, sunflower seeds, flaxseeds, and chia seeds are all good protein sources

As I mentioned, I personally stay away from beef.

Protein Intake Goals: This year, I am endeavoring to add ten pounds of additional muscle mass to my frame and to accomplish this I need to take in a lot of extra protein. Typical advice suggests 0.80 grams of protein per pound of body weight (1.6 grams per kg). But what I’ve read suggests that is too low, especially as we need to maintain muscle mass as we get older, so my personal goal is now 1.0 gram of protein per pound of body weight. I take in a whopping 150 grams/day (I weigh about 145 pounds). 

Note: It is important to not consume a day’s worth of protein all in one sitting, but spread it out over three to four servings during the course of the day. Doing this will maximize muscle protein synthesis, enhance recovery, sustain an anabolic state, optimize nutrient
utilization and also manage appetite.

During my days when I’m doing a heavy weight workout and trying to consume maximum protein, here’s an example of what I’ll consume on a typical workout day:

What I Do Not Drink:

Sodas: I’ve eliminated 100% of sodas from my diet.

Fruit Juice: I’ve eliminated 100% of high-fructose fruit juices, which can spike my blood sugar. Fructose especially in liquid form can increase uric acid levels, blood pressure and appetite.

Alcohol: I’ve eliminated almost all alcohol, save for an occasional glass of red wine. Alcohol truly has very little medicinal benefits and  can play havoc with sleep. It is also a major driver of microbiome disruption and leaky gut.

Morning Hot Drink Routine: I will typically have a morning cup of decaf coffee. I recently learned from my genetics that too much caffeine isn’t the best thing for me. As an alternative to coffee, I will typically have a hot mug of MUD\WTR which is a black tea powder containing a number of beneficial mushrooms or a hot mug of Nutri11 (high in protein with no sugar or carbs). On the tea side, I personally love Moroccan mint tea.

Fasting / Timing of Meals / Calories

Fasting / Timing of Meals: Over the years, I have experimented with various time-restricted or “intermittent fasting” diet programs. I have recently given these up for two reasons: first, because there seems to be no real benefits. A 2020 clinical trial of 116 volunteers on a 16-hour (off), 8-hour (on) eating regimen found no weight loss and no cardiometabolic benefits. The second reason for giving up on intermittent fasting is because of my desire to consume 150 grams of protein over the course of the day on a distributed basis. focus on whole foods, and along with the protein mentioned above, this keeps me feeling full and thus my overall calorie intake is well controlled. Minimizing overall calories has proven to promote longevity in almost all animal models tested including non-human primates.

ProLon Fast Mimicking Diet: There does appear to be good evidence that longer fasting periods are pro-longevity supporting autophagy. One of the best ways to get the benefit of longer fasts without the pain is something called the “ProLon Fasting Mimicking Diet,” which supports healthy weight loss & cellular rejuvenation. It’s a 5-day program that is relatively painless and something I’ve been doing twice per year. My Longevity Physician tells me that ideally I would do this once a month for three months in a row. More information is available here www.prolonfast.com.

CGM – Measuring My Blood Glucose: High blood glucose levels are a challenge to the body. High blood glucose is a major cause of inflammation in the body , and a contributor to heart disease and dementia. I use a “Continuous Glucose Monitor (CGM)” such as those supplied by Levels as well as the FreeStyle Libre. My goal is to measure which foods spike my blood glucose. It also keeps me aware of my eating habits in the same way that my Oura ring helps me monitor my sleeping habits. Stress, lack of sleep and timing of eating can all impact your blood sugar response even to the same food. 

Exercise is the single most important pro-longevity activity you can undertake.  

So what type of exercise should you strive to incorporate in your life? How often and how much?

When I think of exercise, I’m using it to accomplish two objectives: 

1. Increase muscle mass.
2. Optimize my metabolic and mitochondrial health.

Below we’ll dive into both of these, I’ll share my own exercise routines, and explain why exercise is so important as a pro-longevity practice.

Increasing Muscle Mass

Adding muscle to your frame is fundamental for health and longevity. My own personal goal this year is to add ten additional pounds of skeletal muscle.

Why? A number of studies have demonstrated a direct correlation between longevity and muscle mass. One study, published in the journal Aging, looked at data from over 10,000 people and found that those with the highest muscle mass were 30% less likely to die during the study period than those with the lowest muscle mass. Another study, published in the journal The Lancet Diabetes & Endocrinology, found that people with sarcopenia (a condition characterized by low muscle mass) had a 50% increased risk of death from all causes.

What I Do to Build Muscle

Heavy Weight Workout:  I work out three times per week using heavy weights for both my upper and lower body. Each session is an hour long guided by a trainer who pushes me harder than I can typically push myself. If I can occasionally squeeze in a fourth workout during the week, I will absolutely prioritize that.

At-Home Quick Workouts: In between my heavy weights, I will work out at home with simple exercises: push-ups, abdominal bicycle, sit-ups, v-ups, squats, and lunges. One of the great apps I love for pushing me through a daily exercise routine is called the “7-Min Workout.” It’s developed by Johnson & Johnson and is free in the App Store. The app includes a high-intensity, circuit training workout, with aerobic and resistance exercises using only body weight.

Measuring Muscle Mass / Whole-Body Composition: Measuring how your muscle mass changes is important. You must measure what matters. To do this, I use the InBody H20N, a smart weight analyzer that goes beyond weight, measuring whole-body composition including lean muscle and body fat percentage. It helps me monitor and gamify my goals. I also measure my body composition in greater detail during my annual upload at Fountain Life. DEXA scans and MRI measurements give enhanced detail of my lean and fat tissue and where it is located.

VO2 Max & Mitochondrial Health

Ultimately, several studies have found a direct correlation between VO2 max and longevity. Higher VO2 max levels in middle age have been associated with increased survival rates in older age.

How I Work on Improving My V02 Max

1. Steady-State Cardio:  I endeavor to get at least three (ideally four) days each week of moderate “Zone 2” cardio exercise for 45 – 60 minutes. Zone 2 training has been shown to be the best way to improve the functioning and efficiency of your mitochondria. For me, this involves getting my heart rate to 110 bpm – 115 bpm and holding it steady through light jogging / brisk walking, cycling, or tennis. My go-to is a stationary bicycle where I can take my board and team Zoom calls that otherwise would have me sitting around. 

Note: Here’s how you calculate your Zone 2 heart rate:

• Calculate “Max HR.” Equal to 220 minus your age. For me, it’s 220 – 62 = 158
• Calculate Lower Limit of Zone 2. Equal to Max HR x 60%. For me: ~100 bpm
• Calculate Upper Limit of Zone 2. Equal to Max HR x 70%. For me: ~110 bpm

Note: You can also do a lactate threshold test that will determine your exact Zone 2 heart rate, which is something I do at Fountain Life during my annual Upload.

2. Interval Training Cardio: 1 - 2 days a week, I replace a steady-state cardio workout with a High Intensity Interval Training (HIIT) workout. I warm up for 5 - 10 minutes, and then alternate between 1 minute of high-intensity exercise (such as sprinting or fast cycling) and 1 - 2 minutes of low-intensity recovery. I repeat this cycle for 20 - 30 minutes.

Walking Meetings: During and after Covid, I’ve made it a habit to do many of my in-person meetings as “Walk and Talk” sessions. My daily goal is to exceed 10,000 steps measured on my Apple Watch / iPhone. I wear a heart rate monitor that allows me to get my heart rate into Zone 2 (which for me is about 110 - 115 bpm) and maintain it there for an hour, three times per week.

Walking Desk / Stationary Bike: To help me reach and exceed my 10,000-steps goal, I have been using a walking desk whenever I’ve been office bound. Every Zoom or phone call can be done on a walking desk. As I like to say, “sitting is the new smoking”! In addition, I recently purchased a TechnoGym Stationary Bicycle that helps me track my Zone 2 heart rate and creates a double duty benefit to every Zoom board call.

Measuring Cardio / Heart Rate: I use a Polar Verity Sense to measure my heart rate during workouts. It’s an optical heart rate monitor that I wear on my forearm, providing me with freedom of movement and multiple options for viewing and recording my workouts.

Why This Matters So Much

In a 2018 study published in The Lancet, researchers looked at the link between physical activity and mortality.

With data from over 1 million people, the study found that individuals who engaged in 150 minutes of moderate-intensity exercise per week had a 28% lower risk of death from any cause.

 

But the data gets even more compelling.

Subjects who engaged in 750 minutes per week—or 12.5 hours—had a mind-blowing 42% lower risk of death compared to those who never exercised.

There is no known therapy or drug with this type of well-studied effect on human lifespan.

Even just regular, frequent movement—especially outside, in fresh air—has the potential to transform your mood, maintain your heart health (protecting you from the number one killer in the world!), and significantly boost your creativity and problem-solving skills. That’s because when you exercise your muscles release myokines into your bloodstream. These myokines go to your brain where they regulate physiological and metabolic responses as well as affect cognition, mood, and emotions. They also aid in the formation of new neurons and increased brain plasticity.

Another recent study found that participants who walked over 4,000 steps a day had healthier brain tissue, better memory, as well as superior cognitive function, compared to those who walked fewer than 4,000 steps per day.

So, if you don’t yet exercise regularly, start somewhere. Ideally, you’ll get to 10,000 steps a day plus three times a week of weight training. But as you can see, just 4,000 steps a day can be the difference between life and death. Between a healthy brain and Alzheimer’s—or a number of other debilitating diseases.

A Benchmark to Follow Your Progress – A Target to Shoot For!

In 2022, a friend Regan Archibald collaborated with my coach, Dan Sullivan, Founder of Strategic Coach to create “Your Fitness 50 Benchmark” as a simple means of self-assessment, goal setting and following your progress. 

As Regan and Dan have said, living to 100 isn’t the problem most of us will face, the problem is the condition in which we arrive. Imagine having the fitness levels of the healthiest 50-year-olds, at the age of 100. Your future self will appreciate the time you spend taking care of your health and the Fitness 50 Benchmarks are a simplified way to increase longevity.

Each of the Fitness 50 Benchmarks can be viewed as a diagnostic predictor of diseases caused by aging and are early indicators for all-cause mortality. I think that Dan’s Fitness 50 Benchmarks are the easiest way to measure your progress toward your lifetime extender goal. No blood draws, stool tests, or DNA swabs are needed.

 

Dan Sullivan and Regan Archibald Lifetime Extender Collaboration © eastwesthealth2022

The three levels are Fit, Fitter, and Fittest. I see them as motivation to make improvements no matter what age or fitness level you are at. I like to work on each of the 11 benchmarks simultaneously once a week, but you are welcome to perform some of the benchmarks in groups or test them as a single activity. The purpose is to have a baseline fitness threshold that you can enjoy when you are 100.

Below are my June 2023 numbers and a simple chart I will use to follow my progress over the years ahead.

Peter’s Fitness 50 Benchmark Numbers (actuals compared to Fittest)

An Explanation of Each Category

Push Ups: Being able to perform forty push-ups (modifications are fine) can reduce stroke and heart disease by 96%, increases strength, and improves growth hormone. *Cardiovascular Health and Strength.

Plank Hold:  Improves posture, strengthens the core, and increases flexibility and endurance. Planks increase the basal metabolic rate, decrease the fat percentage, and have been shown to improve immunocyte counts. *Metabolism, Flexibility, Strength, Endurance, and Immune Function.

Grip strength:  Increase in strength reduces blood pressure and risk of stroke. Improves testosterone, and growth hormone, and signals muscle readiness for the entire body through the brain, and can be a stand-in measurement for full body strength and muscle mass. *Cardiovascular Health and Strength.

Wall Squat Hold:  Enhances lower body stability and strength while reducing resting blood pressure and improving lumbar stability. *Balance, Alignment, Cardiovascular Health, Strength. 

Lunges:  Benefits the posterior muscles (hamstrings, glutes, and low back) better than other movements. Corrects instability and improves balance. *Strength, Balance, and Alignment.

Sit to Stand: Core strength, endurance, and balance and is a predictor of mortality. *Strength, Balance, Endurance.

Sit to Rise: Musculoskeletal fitness predictor for longevity, balance, and coordination. *Strength, Balance, and Coordination.

Single Leg Balance:  Decreases the chances of strokes, and improves cerebral circulation and vascular health. Promotes flexibility, and prevents cognitive decline while warding off premature mortality. *Flexibility, Balance, and Cardiovascular Health.

1-Mile Run/Elliptical/Rowing/Swimming: Improves cardiovascular function, decreases chances of stroke, improves endurance and strength. Increases cognitive function and fitness. Rowing, swimming, and the elliptical are just examples of alternatives to running. Feel free to test yourself on any endurance-related activity for 8-12 minutes to see how you fare. *Endurance, Cardiovascular Fitness, and Brain Health.

Burpees: Increase blood flow, lowers blood pressure, improves strength, coordination, and endurance. Stimulates fat burning and metabolism and lowers the risk of all-cause mortality. *Endurance, Fitness, Strength, and Cardiovascular Health.

You need seven - eight hours of sleep each night.

Getting enough sleep is one of the most underappreciated and most important elements of extending your healthspan. If you think you’re one of those people who can get away with five or six hours of sleep, the scientific evidence is not on your side. 

Sleep expert Dr. Matt Walker, author of the excellent book Why We Sleep, says that sleep is the single most effective thing we can do to reset our mental and physical health each day.

As Matt told me during my 2022 Abundance Platinum Longevity Trip, sleep is “Mother Nature’s best effort yet at immortality.”

There is a direct relationship between how well you sleep and how long you live.

In this segment of my Longevity Practices document, I’ll discuss the power of sleep and what I’m personally doing to improve my sleep and increase my longevity.

Throughout the night, we fluctuate between rapid eye movement (REM) sleep, where dreaming occurs, and deeper non-rapid eye movement (NREM) cycles. These cycles are responsible for transferring the information accumulated throughout the day from short-term memory to long-term memory.

REM sleep, and the mental images that are created during it, also helps fuel our creativity by generating new connections between ideas that may not be obvious while we’re awake. Matt’s research has shown that REM sleep acts like overnight therapy, by allowing us to process difficult experiences with rehearsed ease.

Sleep gives our body a vital opportunity to recover from the stresses of the day. It aids recovery from inflammation, gives our cells a chance to restock their energy stores, and stimulates muscle repair. It is during sleep that the glymphatic system in our brains clean out all the accumulated junk helping to prevent neurodegenerative diseases and keeping our brains working optimally.

Regularly failing to complete our sleep cycles leads to significant drops in the time taken to reach physical exhaustion, reduced muscle strength, faster build-up of lactic acid, and lower blood oxygen.

With that in mind, here’s what I’m doing to ensure that I consistently get a good night’s sleep…

My Sleep Practices

Earlier in my life (during college and medical school), I would pride myself on making due with as little sleep as possible. My target was typically five and a half hours. My usual excuse was, “I’ll have plenty of time to sleep when I’m dead.” I would routinely take red-eye flights so I could sleep on the flight and hit the ground running. Boy was I wrong. I wish I knew then what I know now!

I now prioritize getting eight hours of high-quality restful sleep. Much of this information is available in more detail in the books Life Force and Why We Sleep.

How Long and When: Today my absolute target is eight hours of sleep, with seven hours as a minimum. It doesn’t mean I always achieve that, but I always try. While I used to be a night owl staying up routinely until 2am, over the past decade I’ve shifted my sleep schedule to much earlier. I’m typically in bed by 9:30pm, and asleep by 10pm, and typically wake on my own around 5:30am to 6am.

Wind Down & Bedtime: One of the most important keys to getting a good night’s sleep is your “wind-down” period, and the timing of when you get to sleep. 

• Wind-Down Period: For me, this is thirty minutes, typically between 9pm and 9:30pm when I turn down the lights, put on my blue-light-blocking glasses, and slow down my routine. No TV. No computer. I’ll get into bed and either meditate on the day (what I’m most grateful for) or listen to a book on Audible, an app that I love.
• Standard Bedtime: This is more important than you might expect. Setting and sticking to a routine is critical for high-quality sleep. Eight hours of sleep between 10pm and 6am is *not* the same as eight hours between 12am and 8am.

Eye Mask: I use a Manta Sleep Mask (https://mantasleep.com/), which I love. It’s super comfortable, blocks out all light, and avoids putting pressure directly on your eyes. I’ve become addicted to this eye mask and own three of them, and always travel with one wherever I go.

Staying Cool at Night: A cooler room supports quality sleep by aiding the body’s natural sleep-friendly drop in core temperature. It also reduces the likelihood of disruptions like sweating and restlessness. This contributes to maintaining uninterrupted, deep REM sleep, promoting overall sleep quality and health.

• Room Temperature: I follow Dr. Matt Walker’s advice and set my room temperature at a chilly ~65 degrees F (18.3 degrees C). The body needs to drop its core temperature to enter deep sleep.
• Cooling Mattress Pad: I purchased a cooling pad called Eight Sleep that covers the mattress (under your bedding) and cools you down to a chosen temperature. I typically set this at ~65 degrees F (18.3 degrees C) as well.

No Late-night Eating: I avoid having any food within ninety minutes of going to sleep (so, typically 7:30pm/8pm for my 9:30pm bedtime). This gives my body enough time to begin digestion and to prevent a full stomach that can lead to heartburn. Not eating before bed also promotes autophagy which is the way your body cleans out all the misfolded proteins and cellular debris. Your microbiome is also much healthier when you don’t eat right before bed, since it allows the beneficial organisms that do best in a calorie poor environment to thrive.

No Caffeine After Noon: Caffeine has a half-life of four to six hours in fast metabolizers and eight to ten hours in slow metabolizers, which means it takes that amount of time for the quantity of caffeine in your body to be reduced by half. Since I am a slow caffeine metabolizer (which I know from my Fountain Genetic analysis), I have chosen to drastically reduce and almost eliminate my coffee consumption, but if I do drink caffeine such as in tea, I ensure to stop before noon.

Why This Matters

According to a study in Rand Health Quarterly, poor-quality sleep costs the US over $400 billion per year in lost productivity.

The same study estimates that more than half a million days of full-time work are lost every year due to people sleeping less than six hours.

On an individual level, for most people, sleep is often the first thing they give up. But the popular belief that “you can sleep when you’re dead” is fundamentally damaging to your health, happiness, and longevity.

For example, regularly getting less than six or seven hours of sleep each night doubles your risk of cancer and can increase the likelihood that you’ll develop Alzheimer’s disease. Insufficient sleep can also contribute to major psychiatric conditions such as anxiety and depression.

One of the key lessons from Why We Sleep is: if humans had been able to evolve with the ability to get along with less sleep, then we would have.

Yet evolutionarily our bodies retained the need for eight hours.

PLEASE make getting a solid eight hours of sleep a priority for yourself.

Reality: Your Body is Masterful at Hiding Disease

Most of us have *no idea* what’s really going on in our bodies. We’re all optimists, thinking we’re fine and everything is in great working order. But as it turns out, your body can be quite masterful at hiding the early stages of disease. What do I mean? Consider the following:

• Seventy percent of all heart attacks have no precedent. No pain, no shortness of breath, and in many instances nothing on a typical coronary CT. The first symptom is the heart attack which can many times be fatal.
• Seventy percent of all cancers that are fatal turn out to be the result of cancers that are not routinely tested for by today’s medical system (for example, pancreatic cancer as opposed to prostate and breast cancer which are tested for routinely).
• Someone with Parkinson’s doesn’t develop tremors until nearly 70% of the Substantia Nigra neurons are gone.
• Most individuals have no symptoms from a growing cancer until it has reached stage-3 or stage-4 at which point the chances of a full remission are greatly reduced.

This is why I co-founded Fountain Life with Tony Robbins and Dr. William Kapp (and now serves as Executive Chairman). Fountain Life is a global platform that provides advanced diagnostics and vetted therapeutics to promote a longer, healthier, and more vital life.

In this segment, I’ll discuss the Fountain Life platform and how I use it to increase my longevity and avoid dying from something stupid, as well as using it to vet the most advanced and effective therapeutic treatments available.

My Annual Fountain Life Upload

Every year, I go through a Fountain Life “Upload” as part of their Apex Membership program.

The Apex diagnostic program gathers 150 GB of data about you to determine whether you currently have, or are at risk for developing, any of the leading causes of a shortened health and lifespan, specifically cardiovascular disease, cancer, aneurysms, metabolic disease, and neurocognitive dysfunction.

Should any dysfunction be discovered, a Functional Medicine-trained team will employ a systems-based approach to uncover the molecular drivers and provide an ongoing plan to restore cellular health.

The Apex Membership is designed for individuals who desire access to the most advanced comprehensive testing and to a Longevity Physician trained to interpret your results and implement a roadmap based on your advanced testing.

Apex Member Diagnostic Testing

A detailed listing of “What’s included in a Fountain Upload” is provided on the pages that follow.

Why Should We Look?

As mentioned above, the body is amazing at hiding disease. We are all optimists about our health. We think we’re doing fine until that moment when you’re rushed to the hospital.

The numbers tell the story.

Out of 100 seemingly healthy adults who go through a Fountain Life screening, 2.0% have a cancer they didn’t know about; 2.5% have an aneurysm; and 14.4% of seemingly healthy members have a serious life-threatening finding they need to address.

So, when do you want to find out about disease? Would you prefer to find out ASAP? Or at the end when it’s too late?

You will eventually find out!

Given the advances in medicine, there is a lot that can be done about cancer, heart disease, neurocognitive and metabolic diseases when detected early. Please look early when you have the greatest chance of taking successful action!

The good news is that modern medicine has given us the tools to be able to prevent and in some cases reverse heart disease, metabolic disease, and even dementia.

I call my annual Fountain Life Upload: “Not dying from something stupid.”

This goes along with wearing your seatbelt, not texting while driving, and wearing a helmet when you ski.

What’s Included in the Fountain Life Upload?

Following is a more complete, yet still partial, list of all the testing done at Fountain.

All data is organized and evaluated by our AI systems and your Functional Medicine-trained Longevity Physician.

You can find more information here: www.fountainlife.com

Genomics

• Whole Genome Sequencing: Decodes 100% of your DNA, all 6 billion letters (other tests, just 0.02%), generating over 100 GB of DNA data. Polygenic Risk Scores: Provides a measure of your risk for developing common chronic diseases, based on the total number of genetic changes related to the disease. Single Nucleotide Polymorphisms Test (SNP): Identifies over 700,000 common genetic variations in your blood that affect everything from drug and toxin metabolism to efficiency of
  biochemical pathways.
• Epigenetic Testing:  This epigenetic test looks at methylation markers on your DNA to predict your biological age in comparison to your chronological age, and further determine how these changes will affect your body and overall health. It also determines your pace of aging (i.e., how fast you are aging each year).

Blood Biomarkers, Grail & Toxins

• 100 Blood Biomarker Tests: These tests contain an extensive and comprehensive set of clinical biomarkers looking at kidney and liver function; vitamin, mineral and hormone levels; vascular and full body inflammatory markers; complete lipid and cholesterol panel; blood cell characterization; extensive metabolic health markers; autoimmune disease screening markers; cell membrane analysis; and a full set of heart disease risk factors.
• Multi-Cancer Early Detection Blood Test: This is effective in finding cancers at early stages so they can easily be treated.
• Toxins Testing: Tests for the presence of environmental toxins which can cause acute or chronic toxic overload, and may manifest in a variety of biological organ, tissue, and cellular-level dysfunctions.

This represents just a fraction of the testing I do every year at Fountain Life. Here’s a partial list of the additional testing I do to understand what’s going inside my body:

• Microbiome Sequencing: Full Sequencing of your microbiome.
• Oral Pathogen Test: Quantitative test for the most critical bacterial pathogens that confer the highest risk for infection, inflammation, cardiovascular, immune, and cognitive diseases.
• Functional Movement Testing: Using 2D motion capture and machine learning to assess human movement with pinpoint accuracy.
• Strength Test: Combination of upper and lower body strength measurements. Strength is a key indicator of overall longevity.
• Sleep Apnea Test: FDA-cleared Digital Home Sleep Test for obstructive sleep apnea (OSA). Undiagnosed sleep apnea is common and is a driver of all chronic diseases.

Metabolic, Mitochondrial & Neurocognitive Testing

• One of the most consistent findings across all age groups was the improvement in testosterone, specifically people getting into the optimal (not average or typical) range for their age group. For example, one statistic that stands out is that 48% of women between 60-69 years old got their testosterone into the optimal range in just three months using Lifeforce. (That certainly turns that idea that your hormones only get worse as you age on its head!)

Why This All Matters

In 2004, my dear friend Ray Kurzweil wrote a milestone book called Fantastic Voyage: Live Long Enough to Live Forever.

In the book, Kurzweil described bridge one as a set of near-term, life-extending solutions (e.g., a sugar-free diet and muscle-mass-increasing exercise) that should be followed until eventually bridge-two interventions—like cellular reprogramming, synthetic organs, and stem cell therapies—are safely and routinely available in the clinical setting.

Your job is to stay healthy and free of accidents long enough to intercept many of the bridge-two therapies expected later this decade.

Helping you cross “bridge one” is also the goal of Fountain Life.

If this is of interest to you, and I hope it is, check it out at www.fountainlife.com.

Fountain Life is a “Long-Life, Life-Long” Membership.

My Prescription Medications

Note: The prescription medications listed below are specific to my medical objectives, based upon my blood biomarker testing, and the recommendations of my Fountain Life physician. You will need to determine what is appropriate for you in consultation with your physician. My goal here is only to provide you with a full disclosure of my current regimen for informational purposes.

My Cholesterol Medications

One of my highest risks from family history and genetics is heart disease secondary to hypercholesterolemia. As a result, following are the cocktail of medications I take to give an ideal cholesterol blood panel. These work for me and keep my ApoB levels at an optimal range.

Nexlizet (180 / 10 mg): This is a combination medication used to treat high levels of cholesterol and other harmful types of cholesterol in the body. It contains bempedoic acid and ezetimibe, which work by inhibiting cholesterol synthesis and reducing the amount of cholesterol your body absorbs from your diet. This medication is taken orally, daily.

Crestor (5 mg): I take Crestor (rosuvastatin), a low-dose statin, for a number of reasons beyond its impact on lowering LDL (bad cholesterol) and triglycerides. It also has anti-inflammatory effects (established in various acute and chronic inflammatory models) as well as antiviral and antioxidant properties. It also helps to stabilize any vulnerable plaque.

Repatha (PCSK9 biologic): This is a biologic medication (a monoclonal antibody) that is used to lower LDL cholesterol levels. It works by blocking a protein called PCSK9, which inhibits the liver’s ability to remove LDL cholesterol from the blood. This is injected (with an autoinjector) every two weeks.

My “Longevity-related” Medications

1. Rapamycin (6 mg) - taken 1x per week, on Sunday evening: Rapamycin is a compound discovered on Easter Island, it was initially used as an immune-suppressant. It acts by inhibiting mTOR, a protein involved in cell growth and proliferation. For longevity, its benefits may come from the modulation of cellular processes such as autophagy (cellular “clean-up” mechanism) and metabolism. It has been found to extend lifespan in multiple organisms. It is FDA approved as an immunosuppressant for use in organ transplants when taken daily. Taken once a week it seems to be an immune modulator and have beneficial effects though its use in humans for longevity is still experimental. [Rapamycin Dosing: 0.1 mg / kg once weekly to be cycled for three months on and one month off, TruAge testing before and six months after].
2. Metformin ER (1 gm) - Taken in the evening (after dinner):  Metformin, primarily a medication for type 2 diabetes, is being investigated for its potential longevity benefits due to its ability to decrease insulin resistance, reduce inflammation, and promote healthy aging. Its mechanisms are not fully understood, but they may involve changes in metabolic and cellular processes such as activation of AMPK which promotes autophagy and cleanup of cellular debris that helps to delay the onset of age-related diseases.
3. CJC / Ipamorelin – Peptide to boost IGF-1/Growth Hormone, taken in a specific on and off cycle: These peptides stimulate the release of growth hormone (GH) from the pituitary gland, which in turn promotes the production of insulin-like growth factor 1 (IGF-1) in the liver. GH and IGF-1 can contribute to tissue repair, muscle growth, bone density, and improved metabolism. However, their role in longevity is complex as both low and high levels of IGF-1 have been associated with lifespan in various studies.
4. Testosterone Optimization – 2x per week: Testosterone optimization, often used as part of hormone replacement therapy, may have several benefits related to longevity. Adequate testosterone levels are associated with increased muscle mass, bone density, mood stability, cognitive function, and cardiovascular health. However, maintaining an optimal balance is crucial, as both low and high levels can have potential negative effects on health and longevity. Based upon my lab levels, I take a 0.15 ml injection twice per week.

My Nootropic Medication

I’m often flying around the world, and as much as I don’t like anything less than eight hours of sleep, many times if I’m across the continent or the globe and need to go on stage, I will sometimes use a nootropic to focus my mind.

Nootropics, often referred to as “smart drugs” or “cognitive enhancers,” are substances that aim to improve cognitive function, particularly executive functions like memory, creativity, or motivation, in healthy individuals.

While caffeine is a commonly used nootropic, I’ve reduced my intake to one cup every two or three days. What I have found works very well for me is a prescription medication known as Modafinil (or Provigil). My typical dose is 100 mg.

Modafinil is a medication that promotes wakefulness. It’s most commonly used to treat sleep disorders such as narcolepsy, obstructive sleep apnea, and shift work sleep disorder. Despite its primary use, Modafinil has also gained popularity as a nootropic due to its potential to enhance cognition, particularly in terms of increasing alertness and reducing fatigue.

The exact mechanism of action of Modafinil is not fully understood. It’s known to affect various neurotransmitters in the brain: chemicals that neurons use to communicate with each other. Some of the key neurotransmitters affected by Modafinil include dopamine, norepinephrine, histamine, and orexin (hypocretin).

Modafinil is thought to increase the availability of these neurotransmitters in parts of the brain that control wakefulness and alertness. For instance, it’s known to inhibit the reuptake of dopamine, which increases the amount of dopamine available in the brain. This is a similar mechanism to some stimulants, but Modafinil doesn’t tend to cause the same level of overstimulation or potential for addiction.

While Modafinil can be beneficial, it’s not without risks and potential side effects. Some of the common side effects include headache, nausea, anxiety and insomnia.

Personally, I haven’t experienced any of these side effects, except for insomnia if the Modafinil is taken within eight hours of sleep.

Modafinil should not be used when consuming alcohol. It’s also important to remember that Modafinil doesn’t replace the need for sleep.

My Skin Care

My favorite skin product is called OneSkin, a product I use every day, twice per day. OneSkin’s product OS-1 addresses the root cause of skin aging, specifically senescent cells, which are damaged cells that build up in the body, contributing to aging and age-related disease. As senescent cells accumulate in our skin, they create wrinkles and sagging, produce inflammation, and also make us more susceptible to skin cancer. OS-1 is a 20 amino acid peptide. OneSkin’s experiments have shown that this proprietary peptide can significantly decrease the level of senescent cells, reducing the age of the skin by several years at a molecular level.

My Supplements

In addition to Lifeforce supplements/products listed above, following are supplements that I take as part of my Longevity Practices, at various times depending on my medical testing. You can evaluate which are appropriate for you, and at what dosages.

Creatine (Morning of Workouts): Creatine helps to generate ATP in skeletal muscles which is the body’s fuel source, it thus has been shown to enhance muscle strength, power, endurance and exercise performance which can contribute to maintaining overall physical function and mobility as we age, thereby promoting longevity. Since your body uses a lot of resources to make creatine, it can be helpful to take it to free up some of those resources.

Alpha Lipoic Acid: Alpha lipoic acid is a potent antioxidant that helps protect cells from oxidative stress. By neutralizing free radicals and supporting cellular, especially mitochondrial health, it may contribute to longevity by reducing the risk of age-related damage.

Selenomethionine: Selenomethionine is a form of selenium, a trace mineral that acts as an antioxidant and supports immune function. Adequate selenium levels have been associated with reduced risk of certain chronic diseases, potentially promoting longevity. You can usually get selenium from your food, but since many agricultural soils are deficient in selenium it can be important to supplement.

Lion’s Mane: Lion’s Mane is a mushroom with potential neuroprotective effects. It may support brain health by promoting the production of nerve growth factors and enhancing cognitive function, which could contribute to maintaining mental acuity and longevity.

Vitamin D w/K2: Vitamin D plays a crucial role in bone health and immune function. When combined with vitamin K2, it helps ensure calcium is properly utilized and deposited in bones, potentially reducing the risk of fractures and supporting overall health as we age. Vitamin K2 has also been shown to reduce arterial stiffness, by decreasing microcalcifications and lower the incidence of diabetes and cardiovascular disease.

Seed / Probiotic (30 Billion Bacteria): A healthy gut microbiome is essential for various aspects of health. A high-quality seed / probiotic supplement with a diverse range of beneficial bacteria can help support digestion, immune function, and potentially improve overall health and longevity.

CoQ10 w/PQQ: Coenzyme Q10 (CoQ10) and Pyrroloquinoline quinone (PQQ) are both involved in cellular energy production and have antioxidant properties. These compounds may help protect mitochondria, the energy factories of cells, and support overall cellular health, potentially promoting longevity. Since statin drugs inhibit the enzyme that makes CoQ10 in our bodies, it is important to supplement with CoQ10 whenever taking a statin.

Quercetin:  Quercetin is a flavonoid with antioxidant and anti-inflammatory properties. It may help reduce oxidative stress, inflammation, and support cardiovascular health, which can contribute to overall longevity.

Xymogen (Methyl Protect): Xymogen’s Methyl Protect is a supplement containing B vitamins that is designed to support methylation, a key biochemical process involved in gene expression and cellular function. By optimizing methylation, it may help promote overall health and potentially contribute to longevity.

Magnesium Threonate & Magnesium Glycinate: Magnesium is an essential mineral involved in numerous physiological processes. Magnesium threonate can get into the brain and thus has been suggested to enhance brain function and support cognitive health, while magnesium glycinate may help with relaxation and sleep. By promoting brain and overall well-being, they may indirectly contribute to longevity.

ProdromeNeuro & ProdromeGlia: ProdromeNeuro and ProdromeGlia are supplements designed to support brain health and protect against neurodegenerative conditions. By providing nutrients and compounds that promote brain function and reduce oxidative stress, they may help maintain cognitive vitality and potentially contribute to longevity.

Arterosil: Arterosil is a supplement that has been shown to regenerate the endothelial glycocalyx which is the protective lining inside all of our blood vessels. It thus supports endothelial function, which is important for maintaining healthy blood vessels. By promoting proper blood flow and reducing the risk of cardiovascular disease, Arterosil may contribute to overall longevity by supporting heart health.

Taurine: Taurine is amazing for mitochondrial health, mitochondrial proteostasis, nfr2 upregulation and MTP pore control. I take 1,000 mg per day, five days per week.

NMN (Nicotinamide mononucleotide): NMN is a critical precursor to NAD+ (more below). I take 1 gram of NMN per day. I also take a product called Nuchido TIME+ which activates the NAD+ recycling pathway by activating NAMPT. 

MORE ABOUT NMN: NMN is a molecule that plays a crucial role in our body’s energy production process. It’s a precursor to NAD+ (nicotinamide adenine dinucleotide), a vital coenzyme present in every cell of our body, that plays a critical role in energy metabolism and maintaining proper cell functioning.

Research has shown a connection between NMN, NAD+ levels, and aging. As we age, the levels of NAD+ in our bodies tend to decrease, and this decrease is believed to be linked to various aspects of aging and age-related health issues. Here’s why NMN is important in the context of aging and longevity:

1. Cellular Energy Production: NMN helps produce NAD+, which is critical in the conversion of nutrients into usable energy. As we age, lower NAD+ levels can contribute to fatigue and other age-related health concerns.

2. DNA Repair: NAD+ assists in the repair of broken DNA strands, a process that becomes less efficient as we age. Therefore, maintaining NAD+ levels through NMN supplementation could potentially support DNA repair.

3. Sirtuin Activation: Sirtuins are a group of proteins believed to play a role in aging by controlling cellular health. They are dependent on NAD+, so more NMN might mean better functioning of these proteins.

4. Mitochondrial Health:  NAD+ is important for mitochondrial function, and mitochondria are the powerhouses of cells, producing the energy necessary for cellular functions. Aging is associated with a decrease in mitochondrial function, so maintaining NAD+ levels with NMN could help maintain mitochondrial health.

5. Neuroprotection: Some research suggests that NAD+ can help protect neurons from age-related decline, potentially slowing the onset of neurodegenerative diseases.

It’s important to note that while these supplements have shown potential benefits, individual results may vary, and it’s always recommended to consult with a healthcare professional before starting any new supplement regimen.

My Therapeutics (I’m Considering)

Following are the therapeutic protocols that I am either participating in, or investigating under the Fountain Life Edge Membership. Note some of these are still in development.

Peptide Protocols: I’m looking at various peptide therapies aimed to improve a range of physiological processes including metabolism, growth and development, immune function, and tissue repair. (See the following pages for more details.)

Senolytics Protocol: I’m evaluating senolytic protocols aimed at eliminating senescent cells from the body and reducing the harmful effects they can have on tissues and organs.

Stem Cell Treatment: Stem cells are the precursor to all other cells in your body, they have the potential to repair, restore, replace, and regenerate cells, and could be used to treat many medical conditions and diseases. Today, the use of allogeneic stem cells (meaning stem cells from another individual, such as an umbilical cord derived stem cell treatment) are not approved by the FDA and are therefore not legal in the United States. Fountain Life has evaluated multiple centers outside the U.S. including in Mexico, Panama, the Caribbean and Costa Rica. Currently we advise our Fountain Members interested in Stem Cells to work with the Regenerative Medicine Institute (RMI) in Costa Rica (https://rmi-international.com/). Fountain Life is currently in development of a number of FDA Protocols that will be delivered to our members in our Orlando HQ under an “Investigational New Drug” protocol once approved in late 2023.

Exosomes: Exosomes are small vesicles containing growth and signaling factors produced by stem cells, used to communicate and stimulate repair and growth. Treatment with exosomes is a versatile and precisely targeted therapy that can be used to address conditions such as chronic pain, osteoarthritis, and musculoskeletal injuries. Currently, exosomes are not approved by the FDA and their use is investigational. I have used exosomes both locally, i.e. injection at sites of inflammation, and in my shoulder post-surgical repair of my rotator cuff. I’ve also used it to stimulate follicular growth on my scalp. Exosomes have also been used for an overall regenerative therapeutic when given intravenously. Today, exosomes are likely to be provided through Fountain Life under an IRB approved clinical trial.

Total Plasma Exchange (TPE): Total plasma exchange (TPE) is a medical procedure that removes and replaces the plasma in your blood. Plasma is the liquid part of blood that contains proteins, antibodies, and other substances. TPE is used to treat a variety of diseases, including: autoimmune diseases, neurological disorders, hematological disorders and poisoning (wherein TPE can remove toxins that have been ingested or inhaled). TPE is not a cure for any disease, but it can be used to improve symptoms and prolong life. There is some evidence that TPE may have pro-longevity benefits. It’s also suggested that with aging, our blood accumulates harmful substances, which could possibly be removed with plasma exchange, potentially slowing down the aging process. For example, one study found that TPE increased the lifespan of mice by 30%. However, more research is needed to confirm these findings in humans.

The typical TPE protocol proposed by Dr. Dobri Kiprov (who pioneered much of this work) for longevity benefits is as follows:

• Frequency: The protocol calls for TPE to be performed once a week for a total of 12 weeks.
• Volume: Each TPE session removes 1.5 liters of plasma.
• Replacement fluid: The replacement fluid is a mixture of 5% human albumin and saline.
• Indication: The protocol is indicated for people who are interested in improving their healthspan and longevity.

Dr. Kiprov believes that TPE can help to slow down the aging process by removing harmful proteins and other substances from the blood. He has conducted several studies that have shown that TPE can improve cognitive function, reduce inflammation, and increase lifespan in animals. Here are some of the potential benefits of TPE for longevity:

Reduced inflammation: Inflammation is a major factor in aging and age-related diseases. TPE can help to reduce inflammation by removing harmful proteins and other substances from the blood.

Improved cognitive function: TPE has been shown to improve cognitive function in animals and humans. This is likely due to the removal of harmful proteins that can damage brain cells.

Increased lifespan: As mentioned above, several studies have shown that TPE can increase lifespan in animals. However, this has not yet been proven in humans.

Stem Cell Banking: Partnering with private, state-of-the art facilities, Fountain Life is facilitating its members in the collection, processing, and storing of their own “fat derived” and “bone-marrow” derived stem cells.

Biobanking:  Biobanking of serum, plasma, whole cells (WBC), microbiome, saliva and urine. Partnering with a private, state-of-the-art biobank, we will facilitate the process of collecting, processing, storing, and distributing various biological samples for future purposes.

Peptide Protocols (More Details)

Under guidance from the Fountain Life Medical team, I’m considering and sometimes using peptides. Peptides are short chains of amino acids, the building blocks of proteins. In medicine, peptides can be used as therapies for a variety of conditions. They are typically injected into the body, although other administration methods are also used. Peptides can serve a range of functions. Some act like hormones and others like neurotransmitters. Many control and influence how our bodies react to diet and physical exercise.

Following are the peptides I’ve used and / or am considering:

Peptide: BPC 157,
composed of 15 amino acids, is a partial sequence of body protection compound (BPC) that is discovered in and isolated from human gastric juice. Experimentally it has been demonstrated to accelerate the healing of many different wounds, including tendons, muscles, nervous system and superior healing of damaged ligaments. Those who suffer from discomfort due to muscle sprains, tears and damage may benefit from treatment with this peptide. It can also help aid skin burns to heal at a faster rate and increase blood flow to damaged tissues. Animal studies suggest that BPC-157 has strong anti-inflammatory activity.

Common Formulas & Protocols
BPC-157 (10 mg) Lyophilized Vial - 300 mcg SQ injection nightly for thirty days BPC-157
(500 mcg) Capsule - One capsule daily for thirty days.
BPC-157 (500 mcg) Sublingual Troche - One troche daily for thirty days.

Peptide: Selank
Selank is a synthetic peptide that was developed by the Institute of Molecular Genetics of the Russian Academy of Sciences. It’s based on a naturally occurring immunomodulatory peptide called Tuftsin, which plays an important role in immune system responses. Selank is known for its potential nootropic and anxiolytic (anti-anxiety) effects. It has been studied for its potential to improve anxiety, enhance cognitive functions, and modulate the immune system. Here are some specific areas of research:

1.  Anxiety and depression: Selank has been studied for its potential to reduce anxiety and symptoms of depression. It appears to modulate the expression of GABA, which is one of the main inhibitory neurotransmitters in the human brain.
2. Cognitive function: Some research has suggested that Selank could improve cognitive function. It’s thought that it may enhance memory and learning ability, though more research is needed in this area.
3. Immune modulation: Selank is derived from the peptide Tuftsin, which is known to modulate the immune system. As such, Selank may also have immune-modulating properties.
4. Common Formulas & Protocols
   Selank (7500 mcg/ml) Nasal Spray 3ml Bottle - 750 mcg (1 spray) each nostril daily.

Peptide: Semax
Semax increases brain-derived neurotrophic factor (BDNF) levels. BDNF is among the most active neurotrophins, which are chemicals that help to stimulate and control neurogenesis, the birth of new neurons in the brain. BDNF has been shown to play a role in neuroplasticity, which allows nerve cells in the brain to compensate for injury and adapt to new situations or changes in the environment. Basically, BDNF helps to support the survival of existing neurons and encourages the growth, regeneration, and creation of new neurons and synapses.

The understood benefits of Semax include: improving of cognitive function; improving long and short-term memory; helping to manage depression; improving non-proliferative diabetic neuropathy recovery from stroke/hypoxia; improving glaucoma optic neuropathy. Semax may also be helpful in the treatment of PTSD & ADHD neuroprotection.

Common Formulas & Protocols
Semax (7500 mcg/ml) Nasal Spray 3ml Bottle - 750 mcg (1 spray) each nostril daily.

Peptide: CJC-1295 / Ipamorelin
CJC 1295 is often prescribed by physicians as a growth hormone releasing hormone (GHRH) analog. CJC 1295 has been shown to increase growth hormone as well as IGF-I secretion and it has been able to do so in very large amounts. CJC 1295 stimulates growth
hormone secretion and will keep a steady increase of HGH and IGF-1 with no increase in prolactin, leading to fat loss, and increased protein synthesis thereby promoting growth. We suggest using the CJC 1295 in combination with Ipamorelin as it provides a synergistic
effect, generating five times the benefits of using the CJC 1295 or Ipamorelin alone. The combination allows for maximized release of GH because the CJC 1295 and Ipamorelin have different mechanisms of action and work on different receptors (GHRH-R & Ghrelin-R).

Subcutaneous administration of CJC 1295 resulted in sustained, dose-dependent increases in GH and IGF-I levels in healthy adults and was safe and relatively well tolerated, particularly at doses of 30 or 60 ug/ kg. There was evidence of a cumulative effect after
multiple doses.

What is a Longevity Mindset?

One of the most important elements of my Longevity Practices is creating and maintaining a Longevity Mindset.

A Longevity Mindset is one in which you believe in the ability of science to extend your healthspan, perhaps by ten or twenty years. Further, it is a belief (and an understanding) that during these additional decades, science isn’t standing still. Instead, health technologies are accelerating exponentially, continuing to make breakthroughs driven by AI, genome sequencing/editing, epigenetic modification, gene therapy—all of which are being focused on expanding healthspan and reversing disease.

A Longevity Mindset means becoming the “CEO of your own health” and recognizing that “Life is short, until you extend it.”

What Shapes Your Longevity Mindset and Your Healthspan?

The power of shaping your healthspan is much more in your hands than you might have imagined. While we’ve already discussed things like diet, exercise, and sleep, one of the biggest (underestimated) impacts on your healthspan is your mindset, which we’ll explore below.

There are seven key mindset and lifestyle areas (under your control) that fundamentally impact your healthspan. Let’s review each area together, and as we do, I invite you to ask yourself: “Where do I truly stand in this area? Where can I improve? What would it take for me to modify my beliefs and actions?”

#1. What Do You Honestly Believe About Your Healthspan? Understanding your ingrained beliefs about your expected healthspan is the first place to begin. At one end of the spectrum, you see life as short and precious—you’ll consider yourself lucky if you make it to 75 or 80 years old. At the other end, you’re focused on breaking through 100 years old with energy and passion, making “100 years old the new 60.”

In this latter mindset, you see aging as a disease that can be slowed, stopped, and perhaps even reversed.

#2. What Media Are You Consuming? The type of content you consume (e.g., books, blogs, movies, news) is constantly shaping how you think and directly impacting your Longevity Mindset. Are you reading the obituaries of old friends? Or are you reading books like Life Force, David Sinclair’s Lifespan, or Sergey Young’s Growing Young? Are you reading digital content about the latest political battle or are you reading www.LongevityInsider.org, a free, AI-enabled longevity newsletter, that summarizes daily breakthroughs and innovations from around the world?

#5. How Healthy Is Your Diet? There is truth to the saying that “You are what you eat.” Do you eat whatever you want, whenever you want? Are you overweight, and eating way too much sugar? Or have you intentionally shaped your diet, minimizing sugars and high glycemic foods, while eating a diet high in whole-plants and sufficient protein to build muscle?

#6. How Much Exercise Do You Get? Along with your mindset, sufficient sleep, and a healthy diet, exercise is fundamental to longevity. The latest research on longevity makes it clear that increasing muscle mass is critical. So where are you on the exercise spectrum? At one end, you don’t exercise at all. On the other end, you’re getting in 10,000 steps a day, and exercise with weights at least three times each week, focusing on interval training and weightlifting.

#7. Annual Diagnostic Upload? Most of us are optimists about our bodies. But in reality, we have no idea what’s really going on internally—until that moment we end up in the hospital with some condition. Your job is to catch any illness (cancer, inflammatory disease, insulin resistance, etc.) as early as possible, when it is most easily reversed. And the best way to do this is to make use of the increasingly available onslaught of diagnostic technologies that can help you find disease at inception.

As it turns out, in an extraordinary demonstration of “the will to live,” two of America’s Founding Fathers, Thomas Jefferson and John Adams, both willed themselves to live long enough to see the 50th anniversary of the Declaration of Independence.

Even though in the early 1800’s, the average life expectancy was only 44 years old, Jefferson (who was 83) and Adams (who was 90), made it to July 4, 1826, both dying on that exact date, the 50th anniversary of the nation they had founded.

Clearly, they had a goal in mind, something to live for.

So, how long do you think you’ll live? Until you’re 80 years old? Maybe 90?

What mindset or purpose would you require to set a target of 120 healthy years, and make it there?

Your health is your greatest wealth, and today is the most extraordinary time to be alive.

Please begin to change how you discuss your lifespan / healthspan with others.

Please begin to change how you discuss your lifespan / healthspan with others. Make it known to friends and family (with conviction) that you’re shooting for 100, 120, or even 156. Pick a number that inspires you and program that into your mind.

The results are powerful.

I’ll close with a compelling piece of data on why you should be optimistic about an extended healthspan, and why you should be optimistic in general!

In a study of 69,744 women and 1,429 men, published in the prestigious journal Proceedings of the National Academy of Science, it was found that optimistic people live as much as 15% longer than pessimists. The study was conducted over the course of three decades, controlling for health conditions, behaviors like diet and exercise, and other demographic information.

There is a lot to be grateful for, and a lot under your control.

Simply put, women are different from men.

Physiologically, women of course are the ones who carry the babies and we have all the physical characteristics that help us give birth and remain healthy. We have higher levels of body fat because that gives us the necessary stores of fat to manage pregnancy and breastfeeding. There are huge hormonal differences between men and women. From a cardiovascular perspective, our hearts and blood vessels are smaller in size, and we have smaller lung volumes. Even our bones tend to be less dense. 

And based on these physiological differences, women have unique health concerns. Gynecological cancers, menopause, pregnancy—these are all of course unique to women. But there are also diseases that tend to affect women more than men: from Alzheimer’s disease and depression to autoimmune diseases and stroke. These are all more common in women.

So, for the women reading this, simply acknowledging and understanding how we are different from men—both physiologically and in terms of our unique health concerns— is a more accurate way of understanding how to extend our healthspans. It’s also empowering.

That’s the rationale and spirit behind sharing my own longevity practices: to provide a helpful guide for other women to extend their lifespans and healthspans while taking into account their unique physiology and health concerns.

So, without further ado, here are several longevity practices specifically for women, covering everything from hormones and fasting to toxins and stress.

Hormones

The Importance of Taking a Holistic Approach to Hormone Balance & Replacement

Every woman is familiar with the effects of hormones—from mood swings and fatigue to weight gain. These can all be effects when our hormones are not in balance, 

Yet hormones don’t only cause problems for women, they are essential for optimal health. Not only do the hormones estrogen and progesterone make us female and facilitate pregnancy and childbirth. They are responsible for maintaining brain, bone, heart, blood vessel, urinary, skin, hair, and breast health to name a few. In fact there are estrogen receptors on almost every cell in our bodies. And when we lose our hormones during menopause we feel the effects of hot flashes, night sweats, vaginal dryness, weight gain, hair and skin changes, and even brain fog. Once a woman hits menopause, they are also at increased risk for osteoporosis, cardiovascular disease, dementia, metabolic diseases, and cancers. 

Recently, there has been a lot of discussion about hormone replacement for women and a variety of theories touting different approaches. What are optimal levels of estrogen? Which hormone replacement strategy is best?

But we need to remember that the process of optimally managing our hormones as women involves much more than measuring levels of hormones like estrogen and progesterone. It means understanding how our bodies naturally produce hormones, our monthly cycles, how our hormone receptors are expressed on our cells, and even how we metabolize hormones. In this section, I will summarize the key points about these important topics and also briefly share the hormone replacement approach I use personally and with my patients. 

What Optimal Hormone Balance Looks Like

As women, when we think about longevity and replacing hormones we shouldn’t fight nature. We need to consider what normally happens in our bodies, and even more importantly, we need to ensure we’re not doing things differently than what our bodies are naturally optimized for.

So, what is optimal hormone balance?

The first thing to understand is that our hormones change—they don’t stay at the same levels throughout a given month. In fact, there is an intricate feedback loop that is controlled by the hypothalamus in our brain, which sends signals down to our pituitary gland and then to our ovaries to produce estrogen and progesterone. This leads to both positive and negative feedback loops that control our hormone levels.

The results of this process are the monthly, cyclical changes in hormones that we experience as women. During the first few days of the month, both estrogen and progesterone are at low levels, and then your estrogen levels tend to rise midway through the month (the ovulatory phase) before dropping precipitously. And just as your estrogen drops, your progesterone levels go up.

So, our estrogen and progesterone levels vary at different times—this cycle is completely natural and normal.

Why is this important to understand for hormone replacement?

Because when your estrogen levels peak around midway through the month, this serves as a signal to your estrogen receptors, progesterone receptors, and even your testosterone receptors to be expressed. And that’s critical because any hormone you take isn’t going to work if it can’t bind to a receptor. So, if you have low levels of estrogen, then your body won’t have the signal to get each of your receptors ready to interact with whatever hormone you’re taking.

Here’s the key thing to remember: if we understand the natural cycle of our bodies and how they produce hormones and we mimic as closely as possible what our bodies do naturally, then we will be much more effective at reaching optimal hormone balance. Because, for example, if you tend to give estrogen and progesterone together at the same time, in the same dose, every day, then over time your receptors will down regulate and the hormones won’t have as much of an impact.

My Own Approach to Hormone Replacement

When I give hormones to women, I focus on physiological hormone replacement. Again, I want to mimic a natural cycle—not go against it. For that reason, I don’t give continuous, combined hormones.

Now, I will acknowledge that the physiological hormone replacement approach is a bit more involved (e.g., you must use two creams per day) and then calibrate the dosage depending on the time of month. In my experience, if you stick with this process for about three months, then you will start to notice the difference and positive changes.

Understanding How Hormones Are Metabolized

During our natural cycles as well as when we take hormones, we metabolize them and get rid of the used hormones in our urine and in our stool. In fact hormone production and metabolism is an intricate, beautifully orchestrated dance that responds to our needs. For example, if we are under a lot of stress, our body will use direct hormone production towards making the cortisol we need rather than to making progesterone or estrogen. This is why some women stop cycling when they are under a significant amount of stress. Let’s take a closer look at the amazing dance of our sex hormones. Our bodies start with a “mother” hormone called pregnenolone, which is made from cholesterol. (In fact, one of the reasons we need cholesterol is that all of our hormones are made from it.) Pregnenolone then goes on to make DHEA, which then produces all of the testosterone and androgens. As I pointed out above, women also need testosterone and we have testosterone receptors. Estrogen is actually made from testosterone. 

And then we have different types of estrogen (E1, E2, E3) and each of these has different effects—they bind the estrogen receptors with different affinities. These estrogens are then metabolized in order for our body to dispose of them.

Depending on our genetics and our nutritional status, how we metabolize our hormones can be quite variable. For example, estrogen can preferentially be metabolized down one of the given pathways over another and this can result in whether you have non-toxic hormone metabolites, or more dangerous hormone metabolites that can cause DNA damage. For example, many women with breast cancer tend to make a lot of 4-Hydroxy estrogen metabolite, which damages DNA. When we replace our hormones, it is important to monitor our levels and metabolism to make sure we get all the benefits of hormone replacement without causing any harm. 

Another often overlooked but essential component of hormone balance is regulated by the gut microbiome. Dysbiosis and a reduction of gut diversity has an impact on the estrobolome. Reduced diversity and inflammation can affect the levels of β-glucuronidase activity. β-glucuronidase is an enzyme made by our microbes that controls the amount of circulating estrogens. So maintaining a balanced microbiome is an often overlooked but essential component of maintaining balanced hormone levels.

Another benefit of taking hormones, specifically progesterone is that is can be very helpful to support a good night’s sleep. When we take progesterone, it is metabolized into allopregnanolone. This metabolite can bind to GABA receptors in our brain and help us to fall and stay asleep.

When it comes to longevity, hormone replacement therapy is one of the lowest hanging fruits. When it is done in a way that ensures that we have optimal hormone levels and they are balanced and appropriately metabolized they can have an enormous effect on how we look and feel, not to mention protecting us from many of the diseases of aging.

Fasting

Intermittent Fasting and Women: A Different Approach to Longevity

Intermittent fasting has become a widespread trend in recent years, with everyone from celebrities to healthcare professionals singing its praises. And while there’s a ton of research suggesting benefits like weight loss, improved blood sugar regulation, and reduced inflammation, we must ask: Is it equally beneficial for women?

As women, before diving headfirst into intermittent fasting or any proposed longevity practice, we must ask ourselves: is this relevant to me, as a woman? Are these findings based on studies conducted on women?

To understand this, let’s first acknowledge a key difference between men and women: our fasting insulin levels. Women typically exhibit lower fasting insulin levels, which means our ability to control blood sugar differs significantly from men’s.

Now, let’s dive deeper into the more nuanced impacts of intermittent fasting on women, particularly the hormonal shifts. Estrogen and progesterone, two pivotal female sex hormones, can take a significant hit during prolonged fasting. Intermittent fasting, especially if extended, can interfere with the hormone cycles that women experience monthly. For instance, some women who engage in extended fasts have reported disruptions in their menstrual cycles—sometimes to the point of cessation.

But why does this occur?

One could argue that this interruption is nature’s ingenious strategy. Consider this: during famines or food shortages, a woman’s body might interpret fasting as a signal of scarcity. Such conditions are not ideal for a healthy pregnancy. Hence, by inhibiting ovulation, the body potentially averts pregnancy during times of potential starvation. It’s a built-in survival mechanism, deeply rooted in our evolutionary biology.

But, what are the real-world implications? A decrease in estrogen and progesterone, caused by intermittent fasting, can trigger a multitude of symptoms, including:

• Changes in the menstrual cycle or skipped periods
• Mood swings
• Night sweats and hot flashes
• Declined libido
• Sleep disturbances
• Dry skin and hair loss
• Heart palpitations
• Infertility

However, post-menopause, the scenario somewhat shifts. Menopause, typically around the age of 50, marks the cessation of menstrual cycles. Post this phase, estrogen and progesterone levels remain relatively low and consistent. Thus, intermittent fasting might be more effective for postmenopausal women. Yet, caution remains paramount. Even after menopause, some women exhibit symptoms of low hormone levels, and fasting might exacerbate them.

The key thing to remember is that while intermittent fasting might promise a myriad of benefits, as women, we must approach it—and indeed, all longevity practices—with a tailored lens. We need to question, understand, and then adapt based on what’s best for our unique physiology.

Toxins

The Unseen Impact of Toxins on Women: My Personal Approach

In our ever-evolving world, we’re becoming increasingly aware of the environmental toxins around us and their effects. As women, we are particularly susceptible. There’s a reason for this: many toxins find their dwelling in fat tissue, and women, naturally having higher body fat percentages than men, often accumulate more of these harmful agents.

Further exacerbating the issue is our daily routines. On an average day, a woman uses and is exposed to 168 different chemicals from beauty and personal care products. Nail polish, skin creams, shampoos—the list is endless. With societal pressures urging us to look a certain way, we unintentionally increase our chemical exposure in pursuit of these beauty standards.

And as we look closer at these toxins, we encounter xenoestrogens. These are external agents that mimic the function of the estrogens our bodies naturally produce. Not naturally synthesized by our body, they are pervasive in items like plastics, tap water, canned food, and even laundry products. Binding to estrogen receptors, they produce effects similar to natural estrogens, leading to a condition termed as “estrogen dominance”. Symptoms like breast swelling and pain often aren’t just an effect of our body’s hormones but are influenced by these external intruders.

To combat these invisible threats, I’ve taken a proactive approach. I choose personal care products that are organic and have minimal additives. I stay away from parabens, phthalates and acrylamides but there are so many more. This website lists these harmful compounds. https://www.safecosmetics.org/chemicals/ Recognizing that toxins aren’t limited to beauty products, I prioritize organic food. By doing so, I aim to minimize the potential harm from dietary sources such as herbicides and pesticides.

Concerning health impacts, our understanding continues to expand. In medical school, it was traditionally taught that men rarely faced bone density loss until advanced age. However, now we witness it in men as young as 30 and even more prominently in women. While the exact causes remain elusive, there’s growing suspicion about toxins being a significant player.

The truth is, we live in a toxic world. But my mantra is simple: control what’s within your grasp and release undue stress over the rest. We can’t eliminate every toxin, but by being aware and making informed choices, we can make a significant difference in our health and well-being.

Stress

Dealing With Stress & Anxiety As A Woman

It’s a broadly acknowledged reality: anxiety and stress are more prevalent in women than men. Think about the various roles women wear—caregivers, mothers, daughters caring for aging parents, stewards of the home, professionals in the workforce—the list is extensive. The sheer volume of responsibilities thrust upon us can often feel overwhelming.

And the stress it creates infiltrates every inch of our being. From our mental faculties to our very cells, no part remains untouched. It calls for self-care, not as a luxury but as a necessity to remain robust and thriving. However, the implications of stress stretch further than our immediate sensations of unease. Chronic stress has insidious companions: exhaustion, anxiety, panic, anger. Left unchecked, these can spiral into burnout and even complete breakdown.

Venturing deeper, the ripples of stress resonate within our endocrine system, particularly our hormones. Have you heard of “progesterone steal”? Stress cunningly diverts our hormone metabolism, prioritizing the production of cortisol over our crucial sex hormones.

But before we brand stress as the unequivocal adversary, let’s pause. Stress, in its optimal amounts, is a valuable ally. It’s the sweet spot where performance thrives. Too little, and we lack the drive; too much, and we risk derailment.

Having grappled with stress throughout my life, I’ve endeavored not to internalize external pressures. I’ve worked hard in my life not to take things personally, and while I’m not always successful, I’ve found this has helped me a lot.

I also use binaural beats. It essentially connects both halves of your brain by using a slightly different auditory signal in each ear. When you listen to it in stereo, your brain is trying to make sense of what’s going on and as a result it connects both halves. You can actually entrain your brainwaves into different alpha delta theta brainwave patterns. 

Additionally, being outside is a hugely helpful stress reliever for me. I love walking in nature. Finally, and perhaps most importantly, remember to cultivate and maintain your key relationships—social support is critical for managing stress and anxiety.

It is important to do what we can to optimize our health and longevity by following all of these practices. However, we are not always going to be perfect. Sometimes what we know will benefit us, may not be enjoyable. For example, I really don’t like being cold. Cold plunges may have a wonderful hormetic effect on longevity, but I choose not to do them very often, because even just the thought of an ice cold shower or bath causes me stress and I can feel my whole body becoming tight.

So just like with toxins, do what you can, control what you can, and then don’t worry about the rest, since the stress of worrying of doing everything just right is detrimental in and of itself. 

Supplements & Medications

What do I take? It depends.

When people ask me what supplements I take, I always say “It depends.” I don’t take the same supplements every day. What I typically do is buy a range of supplements wholesale, keep them at home, and then I’ll choose the supplements to take for a given week based on how I feel.

I recently took an inventory of all the supplements I have in my cupboard and I’ve included a summary of them below. Note: I’ve tried to group these in categories, but many of these supplements will overlap across categories.

Remember that the dosing of supplements should be modified for women. Based on our smaller body size and unique metabolism, the standard dosing that has been determined for men, may not be applicable for us, and we often need lower doses.

Gut & Microbiome Support:

• Digestive enzyme with food (typically with each large meal)
• Our ability to make stomach acid decreases as we get older. Stress also decreases our ability to make stomach acid, so I take a digestive enzyme to ensure that I get all the benefit of the food I eat and am able to fully digest and absorb all of the nutrients.

• Butyrate
• Butyrate is a short chain fatty acid made from fiber by the microbes in our gut. It keeps the lining of our GI tract healthy and prevents leaky gut. By taking butyrate I can support my gut lining and also create an environment for the good microbes in my gut to thrive.

• TUDCA
• Tauroursodeoxycholic Acid or TUDCA is a bile acid derivative that occurs naturally in the body and is made by microbes when they metabolize our bile acids that are released into our intestines by our liver. TUDCA has been shown to support brain function, liver, kidney, eye, mitochondria and cellular health, insulin sensitivity, gut microbiome balance and bile flow which help digestion of fats.

• Fiber
• I take a variety of different fiber supplements. Fiber is one of the most important things to maintain a healthy microbiome. It acts as a fuel for the beneficial microbes. Just like our food it is important to get a variety of different fibers and so I will rotate a number of different supplements with different types of fiber. I usually add to a shake or sprinkle on my food.

• N-Acetyl-glucosamine
• Provides building blocks for the intestinal glycocalyx which is the inside coating of the gut that protects from leaky gut.
  NAG has also been shown to increase the elasticity of tissues surrounding blood vessels and supports immune health.

Cardiovascular:

• Nattokinase
• Nattokinase is a very safe blood thinner that prevents clotting and can be helpful if you travel a lot or do a lot of sitting to
  prevent blood clot formation.

• Arterosil
• Arterosil is a glycocalyx regenerating compound and has been shown to build and maintain the endothelial glycocalyx. This is the inner coating of all of our blood vessels. When this structure breaks down, it is the first step in atherosclerosis and damage to our vessels walls.

• Vascanox
• Vascanox increases the production of nitric oxide which is need to dilate our blood vessels. This can maintain healthy blood vessels and blood pressure.

• Omega 3 Fatty Acids
• Omega 3 fatty acids are a component of our cell membranes. They are precursors to the anti-inflammatory molecules of our immune system. The fatty acids we take need to be balanced. That is we need the right ratios of Omega 3 to Omega 6 as well as saturated fatty acids. Most of us do not get enough Omega 3. It benefits our brain, and heart and reduces overall inflammation.

Brain Health:

• Prodrome Neuro and Gila Plasmalogens
• These are important components of our cells membranes, especially in our brain. As we get older our levels of plasmalogens decrease. Low plasmalogen levels are associated with poor cognitive function and dementia.

• Omega 3 Fatty Acids
• As above, our neurons need Omega 3 fatty acids to be healthy.

• Phosphatidylcholine
• Phoshatidylcholine make up most of our cell membranes. Choline is also used to make acetylcholine which is a critical
  neurotransmitter in our brains and is predominantly used by our vagus nerve. So PC can help with mood, memory, stress, and even muscle control.

• Ketone Esters (e.g., Cognitive Switch from Juvenescence)
• Ketones are amazing fuel for our brain. We make ketones when we fast or with a ketogenic diet, but we can take them
  as a supplement and they can protect your brain and enhance cognitive function. I take them whenever I need a brain boost.

Cellular / Mitochondrial Support:

• Coenzyme Q10
• CoQ10 is essential for energy production in the mitochondria. It is also a powerful antioxidant.

• Curcumin
• Curcumin is found in turmeric and has an enormous number of beneficial effects, most notably as an anti-inflammatory
  substance.

• Multivitamins
• I take a multivitamin to supply my basic vitamin and mineral needs. I use one in food form with added greens and other
  phytonutrients including resveratrol.

• Acetyl-L-Carnitine
• Carnintine is needed to shuttle fatty acids into the mitochondria, the Acetyl form can get into the brain. It helps with energy production and also blood sugar regulation.

Stress & Sleep:

• Phyto ADR Adaptogens
• Adaptogens are a class of herbs that help the body adapt to physical, chemical or biological stressors. They have been used in traditional Chinese and Ayurvedic medicine for centuries. When I am under stress, these can really be life savers. I always make sure they contain Ashwagandha, Rhodiola, and Ginseng.

• Phosphatidylserine
• PS is part of our cell membranes. It can help manage the stress response as well as improve memory and cognitive function. It is great to help sleep on those stressful days.

• Magnesium Glycinate
• Magnesium is essential for more than 300 biochemical reactions. We tend to use up magnesium when we are under
  stress. If we ever get tight muscles or constipation it is often a sign of a need for magnesium. I will adjust my dose of
  magnesium based on the kind of day I have had.

• Melatonin
• Melatonin is produced by our pineal gland and regulates our sleep/wake cycle. It helps to set and keep our circadian rhythms on track. It is also an amazing antioxidant and supports, eye, GI, heart and brain health. It also protects mitochondria and has anti-cancer effects.

Toxins:

• N-Acetyl Cysteine / Glutathione
• Glutathione is our major detoxifier and antioxidant, in our toxic world, it is critical to maintain our levels. NAC is the rate limiting step to making glutathione, so I always make sure I get enough to support my glutathione production.

Longevity:

• Glucosamine
• Glucosamine sulfate has been shown in large human studies to be correlated with increased lifespan. It is associated with a reduced risk of cardiovascular disease and lower incidence of diabetes. It supports the production of extra mitochondria and reduces inflammaging.

• Carnosine
• Carnosine is a dipeptide found in brain and muscle tissue. It protects against glycation and can counteract age related cellular damage.

• Low-dose Lithium
• Low dose lithium has been linked to longer lifespan in epidemiological studies and enhances the health of neurons.

• Taurine
• Taurine is an amino acid found abundantly in the brain, retina, heart and in platelets. It supports cardiovascular health and recent studies show it can mitigate some age related declines in organ function.

• Niacin
• Can increase NAD+ levels and also supports cardiovascular health.

• Quercetin
• A flavonoid found in many fruits and vegetables. It has been studied as a senolytic. It also has strong antioxidant and antiinflammatory effects and can protect against cellular damage.

Muscle & Skin Health:

• Collagen
• Protein to promote skin health

• Whey Protein
• Good easily digestible source of protein to help maintain my muscle mass.

I hope these longevity practices are helpful to my fellow women out there.

Here’s to your health and longevity!

The Blue Zones are regions of the world where people are known to live longer, healthier lives compared to the rest of the population. These areas have been identified through research conducted by the Blue Zones Project, a company that works to improve the health and well-being of communities around the world.

https://www.webmd.com/healthy-aging/ss/slideshow-longer-life-secrets

18 ”Blue Zone” Secrets for a Longer Life

How many of these are you following?

Here are my top 10 reading recommendations if you care to dive in deeper (note, these are not provided in any particular order, all are brilliant)

Life Force: How New Breakthroughs in Precision Medicine Can Transform the Quality
of Your Life & Those You Love
by Tony Robbins, Peter H. Diamandis, MD and Robert Hariri, MD/PhD (2022) 

Lifespan: Why We Age—and Why We Don’t Have To
by David Sinclairm PhD (2019)

Outlive: The Science and Art of Longevity
by Peter Attia, MD (2022)

Why We Sleep: Unlocking the Power of Sleep and Dreams
by Matthew Walker, PhD (2017)

The Science and Technology of Growing Young: An Insider’s Guide to the Breakthroughs that Will Dramatically Extend Our Lifespan . . . and What You Can Do Right Now
by Sergey Young (2021)

Young Forever: Live Longer, Healthier, and Happier Using the Latest Science
by Mark Hyman, MD (2022)

The Kaufmann Protocol: Why We Age and How to Stop It
by Sandra Kaufmann, MD (2018)

Fantastic Voyage: Live Long Enough to Live Forever
by Ray Kurzweil (2004)

Ageless: The New Science of Getting Older Without Getting Old
by Andrew Steele, PhD (2021)

Ending Aging: The Rejuvenation Breakthroughs That Could Reverse Human Aging in Our Lifetime
by Aubrey de Grey, PhD (2007)

Here’s a list of products that I personally use and that have been mentioned throughout this Longevity Practices book

Athletic Greens AG1 – https://diamandis.net/ag1 

Nutri11 by Dr. Guillermo R. Navarrete – https://diamandis.net/Nutri11 

MUD\WTR: A Coffee Alternative – https://diamandis.net/mud 

ProLon Fasting Mimicking Diet (FMD) – http://diamandis.net/prolonfast 

Levels Health Continuous Glucose Monitor – https://diamandis.net/levels

FreeStyle LibreLink – https://diamandis.net/FreeStyle 

Oura Ring – https://diamandis.net/oura

Katalyst Electrical Muscle Stimulation Suit – http://diamandis.net/katalyst 

InBody H20N Smart Full Body Composition Analyzer – http://diamandis.net/inbody 

Manta Sleep Mask – https://diamandis.net/manta 

Audible – https://diamandis.net/audible

Eight Sleep Cooling Mattress Pad – https://diamandis.net/eightsleep

Lifeforce Products: – https://diamandis.net/lifeforce

• Peak Rest
• Peak Rise
• Peak Healthspan
• Peak NMN 

Fountain Life Apex Membership – https://diamandis.net/fountainlife 

OneSkin’s OS-1 – https://diamandis.net/oneskin

Tonal – https://diamandis.net/tonal

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