My Regimen: Food, Exercise and Supplements for Longevity

If I have a choice, I’d rather keep living in good physical and mental health, than keel over and die.  So I’m doing a few things to:

  1. raise my NAD+ levels (NAD is essential to the body. Our levels drop as the years go by.)
  2. keep my body clear of SENESCENT CELLS (the old, broken, half-dead cells that leak toxins into our tissues and cause numerous health problems)
  3. support MITOCHONDRIAL HEALTH and biogenesis
  4. take care of my BRAIN
  5. and promote the growth of NEW STEM CELLS

Things I’m doing include:

  • This article is copyright © Nils Osmar 2019 and 2021.
  • It’s intended solely for informational purposes, and is not meant to be taken as, and should not be construed, as medical advice. Any changes to your lifestyle or diet should be done in consultation with your doctor or health care professional. 
  • For more information, check out the Facebook Group: Anti-Aging


I do INTERMITTENT FASTING (also known as TIME-RESTRICTED EATING) every day, because it decreases insulin; raises HGH (human growth hormone) levels; is good for brain health; helps normalize cholesterol levels and and lower blood triglycerides; and helps keep my weight around where it should be.

  • I usually finish dinner around 6 pm, then “fast” till around noon the following day. 
  • Like David Sinclair, whose regimen I’m trying to approximate, I do sometimes take a bite or two of food around 8 a.m. on days when I’m taking resveratrol, which can’t be absorbed without some fat or protein. And I sometimes put cream in my morning coffee. So a fasting purist would say I’m only fasting for 14 hours (between 6 p.m. and my first bite of food or cup of coffee at 8 a.m.)


  • In addition to my daily 14 hour “fast,”, I do a 4 or 5 day PROLONGED FAST or fasting mimicking diet (FMD) several times a year. 
  • Both prolonged fasts and FMDs have many benefits, including autophagy (cleaning accumulated debris from our cells); apoptosis (the body cannibalizes and destroys senescent cells during a prolonged fast); and the creation of new stem cells at the end of the fast.
  • Daily intermittent fasting (time restricted eating) does not have these benefits. The fast has to be several days long to experience apoptosis.
  • Dr. Longo’s research has shown that prolonged fasts and FMDs produce potent results, including boosting the functioning of the immune system, killing off senescent cells, and triggering stem cell regeneration.
  • One caution: In Dr. Longo’s studies, these benefits were pronounced in young mice, but older mice did not always respond well to fasting. So it’s possible that past a certain age, fasting may not be beneficial in people either. My health has benefited greatly from doing fasts and FMDs in the past, so I’ll keep doing them till I have evidence that they’re not working.


In this video I’ll be talking about heat shock; cold shock; and also a little about HIIT exercise.

One thing I’ve learned in the past few years is that comfort kills.  The more pampered and comfortable we are, the more the aging process tends to creep up on us.

  • We live in homes that are kept warm and toasty. This feels great, but stops our bodies and mitochondria from the challenge of adjusting to temperature changes. (There’s no need to adjust our temperature internally if we can do it with a thermostat. So our mitochondria get lazy. Why work if you don’t have to?)
  • We have constant access to food. This does keep us well-nourished, but it also raises our glucose and insulin levels, and stops our bodies from producing human growth hormone, if we’re nibbling constantly.
  • We (or most of us) drive or call and Uber or take a bus to get to other places instead of walking or running. So we lose muscle tone and strength as the years go by. 
  • The more comfortable we are, the faster our bodies decline. So I’ve learned, and am still learning, to challenge myself physically in small ways every day.

Step 1: I start most mornings with a CONTRAST SHOWER:

  • 3 minutes of hot
  • 1 minute of icy cold
  • 3 minutes of hot
  • 5 minutes of icy cold

By the end of the shower, I’ll have had six minutes of hot and six of cold.

Even after doing contrast showers over a year, I don’t look forward to them. I hate the first round of cold. But I’m usually fine by the second round. I find the cold difficult if I’m paying attention to it. I do thinks like belting out songs or doing multiplication tables during the last 5 minutes. (I know some people might doing multiplication tables more irksome than the cold showers themselves.)

It’s important in a contrast shower to make the hot water as hot as you can stand (without scalding yourself) and the cold water as cold as you can stand. And always end on cold, because this forces your mitochondria into biogenesis. The point is to make the little guys work for a living, not to make it easy on them.

  • Both cold shock and heat shock show evidence of triggering a response in your mitochondria, raising NAD levels and triggering mitochondrial biogenesis.
  • Oh, and, the cold hitting your white fat will turn it into brown fat, which burns body fat to produce heat.  (White fat is inert, and dangerous; brown fat can be beneficial.)
  • It turns brown because it’s filling up with new mitochondria. This literally makes the fat in your body change color, and function differently.
  • As a side benefit, I haven’t gotten more than a trace of a cold since starting this regimen. The times one started up, it was gone after the shower.
  • ONE CAUTION: If you work out and are trying to increase your muscle mass, it is not recommended to have cold showers right after your workout. There’s growing evidence that they dampen the hormetic response to exercise that increases muscle size. It appears wisest to space cold showers at least two hours before or after a workout.

Someday I’ll shock the world with a video of me showering, Ben Greenfield-style. (“Look at me! I’m naked! Here I am stepping into the shower!”)

  • As a side note –– I like Ben.
  • And — he’s an athlete, totally ripped. I’m an old dude. So I’ll leave those kinds of videos to him.

How I started out

I started doing contrast showers in September 2018. I’ve done ’em every day since then (except for one, when I was racing the clock and had tn time). When I started, I could only stand a few seconds of cold. It got easier, as my white fat turned into brown fat and my body adapted to the challenge. I built up gradually to where I can do several minutes of cold water at a time.

Shower’s over? Try some red light therapy

  • Shower’s done. Time to “feed my mitochondria” with some red light exposure.
  • I go stand between two rows or red lights, 660 nm on the left, and 630 nm bulbs on the right, about a foot away from my skin… do both sides… then repeat the red light exposure with the lights a few inches from my skin. Sometimes I press them right up against parts of my body and hold them there for a minute or so.
  • I put on some music or a podcast and get lit for a while.
  • These lights are not lasers, they are LEDs, and are cool to the touch. I don’t know if the effect is physiological or psychological… probably a little of both.. but it definitely revs me up for the day.
  • Too Much Information Department: At the end of a session, I’ll press both types of lights directly against my testicles to stimulate the production of testosterone. It gives me a jolt of sexual energy when I use the lights that close to the skin.


  • I’d love to get sun exposure every day. But I live in a part of the world which is overcast much of the time. (The sun’s out, but it’s filtered through a heavy layer of clouds. But I do get it when possible.
  • When I am able to get sun exposure, since starting to take astaxanthin, I no longer burn, so I don’t use any sunscreen. (I prefer not to use it because of the toxins in it.) (I am not making any recommendations about whether other people should use it or not; what you do in your life is up to you.)
  • For those who do want to use sunscreens, there are some that are less toxic, both to the people using them and to the environment. 


  • Short bouts of vigorous exercise, pushing myself till I’m out of breath to create an oxygen deficit, as a way of cranking up my body’s production of NAD+.
  • I like driving down to campus early (before teaching), and running some outdoor stairs.


Two things are on my agenda for this coming year:

  • Installing a home sauna. (Does anyone have any advice on which one to to buy?
  • Setting up a home gym. (Same question. I would really, really like to set up a climbing area of some sort in my basement or back yard.)




Supplements I Take

Important note:

  • I like trying out different supplements.  So I’ve ended up with a cabinet full of more than I can take in a day (or would want to).
  • I don’t take all of the supplements listed below every day. 
  • But I do take some in each category on most days.

Stack 1: T-boosters

I start most mornings with a hot-cold shower (3 minutes hot, 2 minutes cold, 3 minutes hot, 3 minutes cold). This puts a little stress on my mitochondria. After the shower, I do 10 minutes in a red light chamber. Then an hour or so later, I usually take some Testosterone-boosters. 

What I take most days:

  1. Astaxanthin (16 mg)
  2. Saw Palmetto (organic) (200 mg)
  3. Reuteri 6475 (increases T levels; fortifies bones) (1 capsule)
  4. Boron (200 mg)
  5. DHEA cream (small dollop on wrists

About these supplements: 

  • Astaxanthin and saw palmetto multiply each others’ effect. Taken together, they give T-levels a decided boost.
  • I take them partly for longevity, partly for prostate health, and partly to support high testosterone levels.
  • Astaxanthin taken internally also prevents sunburn, thought it takes a couple of weeks for it to building up to a high enough level in your body to accomplish this. Because I take it, I can get sun exposure without having to smear on toxic, carcinogenic sunscreens.
  • DHEA levels drop as we age, so it be helpful to replace it. But it’s best not to use it every day, or apply it on areas where you have body fat, as it can be accumulate in the fat. I put it on my inner wrists where there’s no body fat.
  • As noted above, I rotate them. I take three of ’em every weekday; take a break from them on the weekends; and take the others when I feel like it.

Stack 2: NAD Boosters (and mitochondrial support)

Weekday mornings:

  1. NMN – nicotinamide mononucleotide – shown to raise levels of NAD+ in the body. I’ll take 3-125 mg capsules most days, up to 6 capsules on other days
  2. Resveratrol, fisetin and/or quercetin. All three are NAD+ activators. I like taking different ones on different days. (Fisetin, in large doses, also kills senescent cells)
  3. TMG – Trimethylglycine – replaces the methyl groups that are depleted when the body metabolizes NMN.
  4. PQQ (for mitochondrial biogenesis)
  5. Ubiquinol (goes well with PQQ to support mitochondria)
  6. Should be taken with a little fat or protein

More information:

  • I’m currently taking six 125 mg. capsules of NMN (nicotinamide mononucleotide) every the morning, along with resveratrol(450 mg) and TMG (1 gram). NMN increases NAD+ levels in the body.
  • Resveratrol activates the NAD produced by the NMN. I feel a major difference when I take them together.
  • TMG restores the methyl groups that are used up when our bodies metabolize NMN.
  • PQQ and ubiquinol support mitochondrial biogenesis.
  • Like Dr. David Sinclair, the Harvard Medical School Professor who has done much of the research related to NMN, I take the three supplements above along with a small amount of yogurt in the morning to make sure they’re digested. Sinclair takes 1 gram per day; I take 750 mg. Then I don’t eat anything else until noon. (I sometimes also take niacin, another NAD+ booster, at night, also with resveratrol and TMG).
  • Joe Rogan interviews David Sinclair about NMN

Stack 3: Other supplements

Supplements that I take once or twice a week include:

  1. Cinnamon, chromium and/or berberine (for blood sugar) (I take ’em at night, but also sometimes during the day)
  2. Multivitamin/mineral with B vitamins – high in B12
  3. Pantethine (for endurance and longevity)
  4. PS (phosphatidyl serine) for brain health
  5. Astragalus  (for telomere health)  (astragalus is an herb used in traditional Chinese medicine, which repairs telomeres) (Note: it should NOT be taken when fasting)

Stack 4: Nighttime supplements

  1. Niacin (500 mg) (increases NAD levels; promotes sleep) (Does have one negative side effect — when taken over a stretch of time, it tends to raise glucose)
  2. Chromium picolinate (lowers blood sugar) (so I take it with the niacin and berberine)
  3. Berberine – has various benefits, but I take it with the niacin as another way of offsetting the increase in blood sugar.
  4. Magnesium threonate (for brain health)
  5. Calcium/magnesium with vitamin D
  6. Time-release NAC (keeps my breathing clear)


How’s it working? 

Seems good so far. I’m 66 at the time I’m writing this, and in good health all in all.  The T boosters keep my testosterone high, so I’m not all that aware of being in my sixties. No aches or pains, good energy, no mobility issues, and my mind is still sharp and clear. I’m a teacher, so I’d know pretty quickly if my mind started slipping.