The Rekindle Protocol: A Blueprint for Reversing Aging and Living Longer

  • This page has an updated version of the protocol I’ve been developing and following over the past two or three years. (Most recent update: 5/14/21)
  • Everyone of course is welcome to follow it if they want to, or tweak it as needed to fit their situations, or ignore it completely if they like.
  • To see photos of how the protocol has changed me physically, click here.
  • For information about the SUPPLEMENTS that I’m taking, see “My Supplements” page.
  • Want to meet others interested in life extension? Join my Life Extension Facebook Group.

Not Medical Advice

  • I’m not a doctor. Nothing on this page is meant as, or should be taken as, medical advice.
  • I am not suggesting that everyone should follow this protocol, just reporting on what I’m doing and my results.
  • If you decide to follow my protocol (or a similar one) that decision is your responsibility, and you would be doing so at your own risk.

Goals of the protocol

The goal of the Rekindle Protocol is living longer in better health. Elements include slowing down aging, reversing aging that’s already occurred and compressing morbidity (postponing the decline that occurs with aging, till very late in life). It’s aimed at maintaining or reclaiming:

  1. Strong muscles, bone, joints and arteries.
  2. Healthy internal organs –– including our hearts, lungs, and thymus glands.
  3. Smooth, healthy skin with good resilience and elasticity.
  4. A healthy brain and mind. Preventing Alzheimer’s and dementia.
  5. A healthy weight.
  6. Good eyesight.
  7. Healthy mitochondria and mitochondrial biogenesis.
  8. Good sexual health and reproductive capacity.
  9. Healthy (long) telomeres.
  10. Healthy levels of insulin and blood glucose.
  11. Healthy lipid levels. 
  12. Healthy blood factors
  13. A good supply of stem cells.

I believe we can achieve all of these things. My goal is to have the same energy, mental clarity and state of health at the age of 100 or 150 or 200 that I did at 35 or 40. With some luck: we may be able to reach escape velocity, a point at which medical technology can fully reverse aging. If not, we can still have fun trying.


How to Get There

  1. Eat a highly nutritious diet, which provides ample nutrients while keeping our blood glucose (A1C) low. In my opinion, the best diet is organic; ancestral; moderate in protein; has almost zero grains, and no sugar; and includes foods from both plant and animal food sources. I have some notes about the diet I’m eating below.
  2. Do some fasting. (“Being a little hungry” much of the time.) There’s evidence that it’s beneficial to balance eating well with taking breaks from food. Fasting activates AMPK (the longevity pathway), promotes autophagy and apoptosis, clears cellular debris and senescent cells from our bodies, raises hGH and testosterone levels, and triggers the creation of new stem cells. 
  3. Exercise regularly.  The types that are most beneficial for longevity are HIIT (high intensity interval training) and strength (resistance) training
  4. Take supplements. Several compounds that support health are high in our bodies when we’re young, but become precipitously low as we age. We can restore them to more youthful levels with supplementation. Supplements can also help clean “old blood factors” such as unwanted proteins out of our blood.  (If you’re in your 20s you may not need supplements; if you’re older than that, in my opinion, it would be good to start taking them.)
  5. Be hot and cold once in a while. Here I’m talking about hormetics, such as taking hot showers and saunas, or living in a house that’s slightly chilly, all of which activate our sirtuin (longevity) genes.
  6. Learn about AMPK and mTOR. Keep your AMPK high as a rule, but also activate mTOR once in a while. (Eating protein activates mTOR, a growth pathway which builds muscle and supports strong immunity. Fasting activates AMPK (the longevity pathway). The evidence suggests that AMPK should be activated most of the time; mTOR should be activated mainly around the time we’re doing resistance training. Medications like rapamycin and metformin and supplements like berberine and milk thistle switch on AMPK and help lower mTOR activation.)
  7. Avoid or minimize the use of alcohol and recreational drugs.  I would actually recommend stopping them. It’s way better and easier to avoid problems like alcohol damage than to spend a lifetime trying to heal from the damage they can cause. 

What I’m Doing:


1. Eating a Highly Nutritious Diet

There are many different ideas about what makes a healthy diet, ranging from vegan and vegetarian approaches to carnivore diets, paleo diets, Mediterranean diets, ketogenic diets and others. In my opinion, based on the research I’ve studies and on my personal experiences, I’ve concluded that the best diet for me at this time is a traditional, organic paleo/ancestral diet which includes:
 
    • Lots of fish and other seafood (high in RNA, EPA and DHA)
    • Some meat from grass-fed animals. I don’t buy meat from factory farms, but from small family farms where the animals were treated with loving care all of their lives and had access to fresh air, sunshine and pasture. I don’t eat a lot of meat, but I do eat some. 
    • Organic eggs from pastured chickens
    • Raw milk from cows or goats (when a healthy source is available)
    • Organic leafy greens
    • Organic cruciferous vegetables
    • Fermented vegetables such as kimchi
    • Fermented soy such as natto and miso
    • Foods high in spermidine and other polyamines (molecules which have been found to have a potent life-extending effect). Prime foods to eat: mushrooms, lentils, natto, aged cheese.
    • Fruit and berries (in small amounts). (I’m a big fan of apples, grapefruit, dark cherries, blueberries and other berries). (Eating too many carbs, even from fruit, can overactivate mTOR, so I keep the quantities small.)
    • My diet is very close to the one that was used in this study, the only diet ever shown in a controlled study to actually reverse epigenetic age.
    • NOTE: People sometimes ask me for my thoughts on veganism. Aren’t vegan diets the best ones for health, and for the planet?  I was vegan for several years, but I no longer believe that it’s an optimal diet or the best one for the planet. For a summary of some of the reasons, see this article. For my thoughts about the ethics of eating plants and animals, please see this link.
    • What you eat is your choice of course. I know people who are vegan, or carnivore, or vegetarian, or pescatarian, who are following protocols similar to mine in other respect. I’m just explaining here what’s in my protocol.

2. Exercising

 
  • I’m currently doing HIIT exercise on my fasting/AMPK days and strength training (resistance exercise)  on my feasting/mTOR days.
  • The HIIT exercise is aimed at getting me seriously out of breath (creating a temporary oxygen deficit so my sirtuin genes will kick in). I do HIIT on a stationary bike. I keep the resistance very low on the bike; my only concern is the hormetic benefits of getting out of breath.
  • On my strength training days, I do exercises aimed at building stronger and larger muscle (pushing back against the loss of muscle mass which “naturally” occurs with aging). I currently exercise on a power tower and a Weider ultimate fitness machine I use to pull my body weight around using cables (similar to a Total Gym). I recently added a Marcy 200 pound stack gym.
  • There are of course dozens of types of exercise. From an anti-aging perspective, exercise that gets you out of breath and builds muscle have the most benefit. But of course it’s good to choose a types of exercise you love, whether it’s cycling, running, dance, sports and games, yoga, weight training, or something completely different.
3.Heat and Cold Exposure
 
  • Fasting and exercise both have hormetic benefits, in that they put some stress on the body, but in ways that are beneficial.
  • Both heat shock proteins from saunas and cold shock proteins from cold baths and showers have also been found to activate the sirtuin genes and boost NAD levels. 
  • I take contrast showers, alternating between hot and cold, on my fasting days, Monday, Wednesday and Friday (for cold shock proteins and for mitochondrial health, and to raise NAD and activate sirtuins). I take saunas or hot baths 5 times a week (for heat shock proteins and to raise NAD and activate sirtuins).
4. Balancing mTOR and AMPK
 
  • One basic principle I keep returning to is that AMPK is the Longevity Pathway. mTOR is the growth pathway. Think of them as the two ends of a teeter totter: if one of them goes up, the other (usually) goes down. 
  • We do need some mTOR activation to maintain and build muscle mass as we age, prevent sarcopenia, and support our immune systems.
  • But most of the evidence suggests that we’ll live longer in better health if AMPK is activated, and mTOR activity is lowered, most of the time. (MTOR’s not bad; it’s essential; but it can be harmful if it’s over-activated.)
  • Protein activates mTOR. So does eating a lot of carbs. And so does eating or nibbling constantly. (This is why “5 Meals a Day” is terrible advice from a longevity POV.)
  • Fasting activates AMPK. So does taking cold showers. So do berberine, metformin and rapamycin.
  • According to Dr. Rhonda Patrick, the best time to eat meals high in protein, or high in animal protein, appears to be shortly before a workout (strength training). That way the mTOR which is activated will be put to good use.
  • My personal goal is to have mTOR activated for a few hours out of every 48 hour stretch. I activate it before, during, or after my most intense workout. It’s true that some of the foods in my diet, such as fish, eggs, red meat and organ meat, do activate it. I’m not worried about this because (1) some mTOR activation is essential, and (2) I’m fasting every other day. Fasting switches off mTOR and turns on AMPK. I also take metformin and berberine on the afternoons on my “feasting” days. My AMPK is activated about 80 percent of the time; my mTOR activation is brief and is timed to coincide with exercising, which makes use of it.
  • If I were eating every day, I would be doing time-restricted eating, i.e., skipping breakfast and compressing my meals into an 8-hour window. This would give me some autophagy and AMPK activation in the mornings. And I’d most likely be taking berberine and/or metformin with my last meal of the day, as Harvard’s David Sinclair is doing.
 

6. Taking Supplements

  • See the section on supplements at the bottom of this page.

7. Taking Care of my Blood

  • Some researchers have tried replacing some of the blood in lab animals with a mixture of albumin and saline, and reported apparent rejuvenation. 
  • Others have replaced some of the blood in old animals with blood from young animals and reported rejuvenating effects.
  • The B vitamin niacin, in large doses, dilates our blood vessels, which can help clear and lower lipids from our bloodstream, and keep our arteries clearer. 
  • I sometimes take an enzyme called serrapeptase which dissolves dead proteins and protein remnants floating around in the blood.  Fasting is one of the most effective ways of removing accumulated debris from our cells, including our blood cells.  Borage oil (GLA) also appears to be beneficial for blood health.

8. Fasting

  • I am currently fasting two days a week (usually Sunday and Thursday). I fast regularly to maintain my weight and keep AMPK activated. 
 

On my fasting days…

  • I usually get up around 5 or 5:30.
  • I have no food at all. (I drink coffee, tea and water, and occasionally some aloe vera juice, which has no protein or carbs)
  • I take my NAD boosters, testosterone boosters, hGH boosters, and brain health supplements.
  • I drink caffeinated coffee in the mornings, and drink white tea and green tea later. I sometimes drink inner leaf aloe vera juice gel, which has no protein or fat and almost zero carbs, so does not break the fast. .
  • I take contrast showers — hot/cold/hot/cold — always ending on five minutes of cold (to activate sirtuins and increase NMN).
  • I do HIIT exercise (creating a temporary oxygen deficit by getting seriously out of breath, pushing myself as hard as I can on an exercise bike, but with minimal weight resistance). (I’m not trying to build muscle on my HIIT exercising days.)
  • I do red light therapy. Lately I’ve been doing face and neck exercises and posture exercises during the red light sessions.
  • I go to bed around 10 p.m. I take a micro-dose (0.3 or 0.6 grams) of melatonin to promote sleep and activate human growth hormone. I take either NAC or serrapeptase to keep my breathing clear all night.

On my feasting days…

  • On my feasting days, I usually get up around 5 or 5:30.
  • I have coffee and take my testosterone boosters, hGH boosters, brain health boosters, and NAD boosters and other supplements.
  • I do a vigorous self-massage as a pre-warm up to get my muscles revved up.
  • I do resistance training (either two or three days a week).
  • Right after my workout, I have a high protein breakfast –– usually steak and eggs –– to activate my mTOR.
  • I go to bed around 10 p.m. I take a micro-dose (0.3 or 0.6 grams) of melatonin to promote sleep and activate human growth hormone. I take either NAC or serrapeptase to keep my breathing clear all night.
My feasting/fasting schedule now looks like this:
 
    1. SUNDAYS: AMPK DAY. Fasting. No food at all.
    2. MONDAYS: mTOR DAY. Feasting (and resistance training). Lots of meat, fish, and eggs, but also some plant based foods. A high protein day.
    3. TUESDAYS: AMPK DAY. Almost vegan, and low protein. I take berberine and/or metformin to make sure AMPK is activated.
    4. WEDNESDAYS: mTOR DAY. Feasting (and resistance training). Plant and animal foods.
    5. THURSDAYS: AMPK DAY. Fasting. No food at all. An AMPK activation day.
    6. FRIDAYS: mTOR DAY. Feasting (and resistance training). Lots of meat, fish, and eggs, but also some plant based foods. A high protein day.
    7. SATURDAYS: AMPK DAY. Almost vegan, and low protein. I take berberine and/or metformin to make sure AMPK is activated.

My results

  • The photos below show the results I’ve gotten from following the Rekindle Protocol
  • Physically, I’m in good health. I’m building muscle. I don’t have any joint aches or pains. My eyesight’s good. My mind is sharp and clear. I feel much the same as I did when I was in my 30s and 40s.  young. I have more energy than I did in those days. 
  • In the photos on the left, I was 67 years old. In the ones on the right, I’m 68.  In the six months between taking them, I lost 40-45 pounds of body fat (mostly around my belly) and gained 10-15 pounds of muscle. 
  • I see these as a reflection on how the body can change in a short time if we’re eating a healthy paleo/Mediterranean diet, fasting, exercising, and taking some key anti-aging supplements.
  • Sorry the lighting in the “before” photos isn’t better. They were taken in a room without any light coming in through the windows. This makes them a little murky.
  • Heres a video showing my progress.


Anti-Aging Supplements – by Nils Osmar – Revised 7/15/2021

I’m currently taking the following supplements. I don’t take all of them every day. But I do take some from each category every day.

TO BOOST NAD AND ACTIVATE SIRTUINS
 
  1. NMN
  2. TMG 
  3. APIGENIN 
  4. RESVERATROL
  5. SIRT6 ACTIVATOR (FUCOIDAN)
  6. BLACK ELDERBERRY EXTRACT
  7. ALHA LIPOIC ACID

TO BOOST TESTOSTERONE

  1. DHEA – WITH 7-KETO DHEA
  2. GAIA MALE LIBIDO
  3. ASHWAGANDHA 
  4. ASTRAGALUS
  5. BIOGAIA OSFORTIS – L. REUTERI 6475
  6. FISH OIL and KRILL OIL 
  7. BORON
  8. NIACIN WITH CHROMIUM PICOLINATE
TO BOOST HGH LEVELS:
 
  1. MELATONIN 
  2. CREATINE 
  3. BETA ALANINE 
  4. L. CITRULLINE
  5. AKG
TO BOOST GLUTATHIONE:
 
  1. NAC
  2. GLYCINE 
  3. SULFORAPHANE
  4. SELENIUM
  5. TURMERIC
  6. MILK THISTLE 
FOR BLOOD GLUCOSE
  1. METFORMIN
  2. BERBERINE
  3. MILK THISTLE

FOR SKIN AND BRAIN HEALTH:

  1. HYALURONIC ACID
  2. VITAMIN C
  3. PHOSPHATIDYL SERINE
  4. PANTETHINE
  5. SERRAPEPTASE
  6. NATTOKINASE
  7. BORAGE OIL
  8. VITAMIN D3 AND K2 WITH MAGNESIUM AND ZINC

For more information, including dosage, scroll down.


Why Take Supplements?

  • Compounds like NAD, Glutathione, HGH, Testosterone, Estrogen, AKG, and Nitric oxide are all key to health and longevity. We have high levels of all of them in our bodies when we’re young, but lower and lower levels as we get older.
  • There’s evidence that restoring them to youthful levels (which is actually very easily done) has both anti-aging and life-extending effects.  Taking dietary supplements can help restore them.

NAD Boosters and Sirtuin Activators

  • NAD (nicotinamide adenine denucleotide) –– NAD (or NAD+) is a coenzyme central to metabolism.
  • It boosts memory, improves mental clarity, improves mood and concentration, boosts neurological function, reduce symptoms of depression, and facilitates DNA repair.
  • By the time we’re in our forties, levels of NAD have fallen to half of what they were when we were young. They continue to decline as the years pass. 
  • We can raise NAD by fasting, taking saunas and cold showers, doing HIIT exercise, doing strength training, and/or by taking NAD boosters.
  • A recent study demonstrated that a few weeks of resistance training raised the NAD levels of non-athletes in their 60s to the levels of athletes in their 20s.

I take the following supplements to keep my NAD high and sirtuins activated:

  1. SIRT6 ACTIVATOR (DoNotAge) ––  (made from fucoidan, from brown seaweed.) To me this is currently the most important sirtuin activator. Fucoidan has been found to activate SIRT6. This supplement is a source of it. DoNotAge has stated that they test every strain of seaweed they put in SIRT6 Activator to verify that it actually is activating the SIRT6 gene, which is deeply associated with life extension. It’s only available by subscription on their website. Some other companies also make fucoidan extracts, but don’t guarantee it’s activating SIRT6.
  2. BLACK ELDERBERRY EXTRACT (GAIA) – has also been found to activate SIRT6. I take it along with SIRT6 activator, NMN, resveratrol and apigenin.
  3. NMN (Donotage) –––– (NMN is a NAD precursor. NAD molecules are too big to fit through cell walls. Research has shown though the NMN can pass through the walls with the help of a transporter in the human gut, where the NAD is assembled into NAD. I take 1.5 grams of DoNotAge NMN
  4. TMG (Donotage)  –––– (TMG restores methyls used up when NMN, niacin, NR or other NAD precursor molecules are metabolized) (1 gram)
  5. APIGENIN ––– Apigenin prevents an enzyme called CD-38 to destroy NAD in the body. So it’s as important, in my opinion, as taking precursors. Food sources of apigenin include parsley celery and chamomile. I’ll sometimes take an apigenin supplement (from Donotage); other times I’ll eat some parsley or drink some chamomile tea.
  6. RESVERATROL (Donotage) –––– (activates sirtuin genes) I’m currently taking 500 mg. There’s some evidence that larger doses may be toxic.
  7. MCT OIL (Youn-Glo) –––– improves NAD+/NADH ratio (I usually mix a scoop of MCT oil powder in my coffee) (There’s also evidence that the ketones our bodies make when we use MCT oil may be protective against Alzheimer’s and other forms of dementia.)
  8. QUERCETIN (Donotage) –––– activates sirtuins
  9. FISETIN (Donotage) –––– brain health; activates sirtuins
  10. RUTIN (NOW) –––– activates sirtuins (100 mg)
  11. ALPHA LIPOIC ACID –––– improves NAD+/NADH ratio (1200 mg)
  12. UBIQUINOL (COQ10) (Jarrow) –––– supports mitochondria; improves NAD+/NADH ratio. 200 mg. 
  13. PQQ (Health Through Nutrition) –––– triggers mitochondrial biogenesis (100 mg)
  14. PAU D’ARCO (Mercola) –––– rich in D. lapachone; improves NAD+/NADH ratio – 1 Capsule

Sex Hormone Boosters

  • Sex hormones: In men: ––– Testosterone is an essential hormone. It’s present in both men and women but in larger quantities in men. Men with high testosterone tend to have lower body fat, stronger muscles, stronger bones, better verbal memories, spatial abilities, and mathematical reasoning, better moods, and stronger libidos, then males who have lower levels. Low testosterone is associated with depression and with mood and memory problems in males. Men’s testosterone levels decline about 1 percent per year after age 30.  To restore testosterone to youthful levels:   We can raise testosterone by taking by doing strength training, taking testosterone boosting supplements, or by using hormone replacement therapy. Personal note: I was able to raise my T levels by exercising and by supplementation with herbal compounds. Having higher T levels improved my energy and mental clarity, and made it easier for me to lose body fat and gain muscle when I began doing strength training. The supplements I take include ashwagandha, astragalus, boron and some others.
  • Sex hormones: In women:  ––– Estrogen is present in both sexes, but in larger quantity in women. Benefits of higher estrogen include improved sleep; better retention of collagen; better skin thickness and elasticity; reduced risks of cataracts; reduced risk of osteoporosis; reduced risk of bones breaking; decreased tooth loss, lowered risk of colon cancer, improvement in mood and overall sense of mental well-being compared to women with lower estrogen. Testosterone and pregnenolone also play important roles in women’s health. Women’s sex hormone levels drop after menopause, triggering problems such as fatigue and sleep issues, mood swings and depression, headaches, and urinary tract infections. To restore estrogen and other female hormones to youthful levels:   Women can raise sex hormones to youthful levels by taking supplements or by using hormone replacement therapy.
  • In my own case, my testosterone levels started declining when I was in my 50s. I was able to raise them by exercising, improving my diet and adding the supplements below. My level is now over 826 ng/dL, the highest it’s been since I started testing it. It shot up almost 300 points in 2020, when I added strength training to my regimen.

I take the following testosterone boosters:

  1. DHEA ––– DHEA was an ingredient in the TRIIM trial which reversed epigenetic aging 2.5 years over a one year trial period. It’s a prohormone, a precursor to testosterone (though it can also turn into estrogen)
  2. 7-KETO DHEA ––– 7 Keto is a metabolite of DHEA which doesn’t affect testosterone, but I like taking them together
  3. MALE LIBIDO (Gaia) ––– 2 caps (contains numerous herbs found to boost testosterone in lab animals.)
  4. ASHWAGANDHA (Gaia)
  5. ASTRAGALUS (Gaia)––– (Gaia) Both astragalus and ashwagandha are powerful anti-aging adaptogens good for anti-aging and testosterone and raising T cells. (Don’t take them during a prolonged (3-5 day) fast because they can prevent the body from finding and killing off senescent cells.)
  6. L. REUTERI 6475 (BioGaia Osfortis) ––– Many men who are trying to raise their T levels take it because it increases size of testicles in lab animals, significantly increasing the production of testosterone. Women may want to take L. Reuteri 6475 too, as it improves bone strength and density, particularly in elderly women. Other strains of L. Reuteri have not been shown to have these benefits. (Note: I take L. Reuteri with INULIN ––––  1 tsp – prebiotic (Organic Inulin Powder from Micro Ingredients) (because probiotics use prebiotics for food) (if you take probiotic supplements without prebiotics on fasting days, they’ll die off; they need food.) (I also take Swanson L. Gasseri as a supplement.)
  7. FISH OIL ––– I take fish oil these for brain health, heart health, testosterone levels, and testicular health. It increases blood levels of Omega 3. Like L. Reuteri 6475, it increases testosterone and increase testicular size.
  8. KRILL OIL ––– also increases blood levels of Omega 3
  9. BORON –––– 2 mg. Boron is essential but do not overdose – can be deadly.
  10. SELENOMETHIONINE (Thorne) –––– 200 mcg. Boosts T levels. Improves sperm health and motility. Counteracts the toxicity of heavy metals such as cadmium, mercury, and thallium. Do not overdose – can be toxic.
  11. ASTAXANTHIN (Bioastin) –––– (4 four-mg. capsules) Prevents sunburn if taken internally. Increase T levels if taken with saw palmetto, according to one study.
  12. SAW PALMETTO (Organic) (Wild Mountain Thyme) 
  13. NIACIN –––– has many uses, including increasing testosterone levels and regulating cholesterol levels and raising NAD. Caution: can cause flushing (temporary red/prickly/itchy skin) and can raise blood glucose. The sustained release kind can cause liver damage if taken in large amounts. I take the instant release kind. I take it with chromium, right before resistance training, to counteract the blood glucose problem.

Nitric Oxide Boosters

  • According to Healthline.com, “Nitric oxide is produced by nearly every type of cell in the human body and one of the most important molecules for blood vessel health. It’s a vasodilator, meaning it relaxes the inner muscles of your blood vessels, causing the vessels to widen. In this way, nitric oxide increases blood flow and lowers blood pressure.” Levels drop precipitously as we age. According to a 2014 study, “Impaired generation and signaling of nitric oxide (NO) contribute substantially to cardiovascular (CV) risk (CVR) associated with hypertension, hyperlipidemia, and diabetes mellitus.” 
  • To restore nitric oxide to youthful levels:  We can raise nitric oxide levels by eating foods high in natural nitrites such as celery, or by humming at the right frequency (which increases nasal NO levels). Also, according to this study, raising glutathione or taking glutathione supplements along with L. Citrulline raises nitric oxide. 

Blood Health Boosters

  • As we age, our “young blood factors” decline and our “old blood factors” increase. We become less able to make healthy blood cells. Toxic proteins accumulate in our blood. To restore our blood factors to youthful levels:   We can support the creation of new, healthy blood cells by taking GLA (gamma linoleic acid) supplements and by donating blood. 
  • We can clean our blood of protein fragments by taking serrapeptase, nattokinase and lumbrokinase.  
  • In a medical setting, researchers have tried replacing some of the old blood with either young blood or with a mixture of albumin and saline, with reports of rejuvenating effects.

I take the following blood health boosters:

  1. SERRAPEPTASE –– Cleans protein fragments from blood. Also great for relieving sinus congestion. I usually take it at night to clear my breathing.
  2. NATTOKINASE –– A highly beneficial enzyme, found in a type of fermented soy called natto. I take it once a week or so.
  3. BORAGE OIL  –– I take this for GLA, to support the formation of new blood platelets.
  4. BLOOD DONATION –– I also donate blood several times a years, both for altruistic reasons and because donating removes iron that can build up in the blood, and also removes old blood factors and forces the body to make new (young) blood cells to replace what was lost. I take extra doses of borage oil, black currant oil and taurine (necessary for new cell creation) after donating.

Brain and Skin Health Boosters

Our brains are obviously essential to life and consciousness. They lose neurons as the years go by, leading to memory impairment and a decline in cognitive abilities. To restore our neurons to youthful levels:   We can prevent brain shrinking and improve brain health and neurogenesis by eating right, fasting, and taking hyaluronic acid and other supplements. All of these are wonderful for brain health.

I take the following brain-and-skin-health supplements:

  1. HYALURONIC ACID – Donotage –––– HA prevents brain shrinkage as we age. Also good for smoother skin and fewer wrinkles. (When taken orally it hydrates the dermal layer of the skin, causing a plumping effect which makes wrinkles less visible.)
        1. NOTE: I have noticed two effects since taking this product. The first was smoother, more elastic skin. Some surface wrinkles have smoothed out, presumably because of the hydrating effect.
        2. The other effect, which totally surprised me, was how rapidly two recent injuries healed. I was moving a piece of heavy exercise equipment in my home gym, and didn’t notice two bolts protruding from the back of it. They scraped my legs as I moved it, leaving 2″ gashes on both legs and drawing blood. The healing began literally overnight. Four days later, there was almost nothing left of the gashes except a very slight discoloration where the injuries had been. There was never any swelling, and no pain except in the moment of injury. The only other treatment I did was rubbing a little aloe vera gel on the injuries after they had healed over.
  2. VITAMIN C (liposomal) – Mercola. I usually take 1 gram along with the HA because vitamin C further raises HA levels in the body.
  3. BIOTIN ––– good for skin health. I often take it along with hyaluronic acid.
  4. PS (PHOSPHATIDYL SERINE) – Jarrow –––– PS is good for brain health, mood and memory (I also eat lots of Atlantic mackerel, low-mercury tuna, and great northern beans, which are very high in PS)
  5. PANTHETHINE – Jarrow –––– a derivative of pantothenic acid. Lowers triglycerides. Raises HDL. Great for immunity. I like taking it with a teaspoon of royal jelly. (I also eat a teaspoon of royal jelly on my feasting days) (goes well with PS) Jarrow is a highly respected brand; I highly recommend their products.
  6. MAGNESIUM THREONATE – Jarrow –––– for brain health. The only form of magnesium that crosses the blood-brain barrier. Has been shown to greatly slow brain aging.
  7. TAURINE –– for brain health 
  8. LOW DOSE LITHIUM –––– I take a micro-dose, only 5 mg. Has been shown to have numerous benefits for brain health and in slowing brain aging.
  9. GREEN TEA for EGCG –––– I don’t take a supplement, I just drink some green or white tea.
  10. POLYPODIUM LEUCOTOMOS ––– prevents skin damage from sunburn.
  11. LECITHIN –––– A good source of phospholipids, good for brain health

hGH Boosters

  • hGH (human growth hormone) –– produced by the pituitary gland. HGH spurs growth in children and adolescents. In adults, it helps to regulate body composition, muscle and bone growth, fat and sugar metabolism, and possibly heart function. It’s used by cells during growth and in healing from injuries and other wounds. Note: some types of growth hormone are pro-aging. HGH has anti-aging effects. According to Harvard Medical School, “By age 55, blood levels of growth hormone are about one-third lower than they are in people ages 18 to 35. This drop also coincides with the reduced muscle mass and increased body fat that happens with aging.”
  • T-Cells are produced by the thymus gland. They decline because thymus glands become involuted, a process that goes on for years, leading to the gradual collapse of our immune systems. To restore T-cells to youthful levels:  We can support our T cells by rejuvenating the thymus gland. In the TRIIM trial, participants were given hGH injections, metformin, DHEA, vitamin D and zinc. The result was the restoration of their thymus glands and a 2.5 year reversal of epigenetic age.
  • We can raise hGH (growth hormone) by doing strength training, by fasting, by exercising, and by taking hGH boosting supplements (such as niacin, L. citrulline, beta alanine and creatine). We can also raise hGH by going to bed by around10 pm to catch the first natural peak in hGH production (it only occurs at this time, and only when we’re asleep).

I take the following hGH boosters:

  1. MELATONIN (0.3 mg) also boosts hGH. (I take it at night because it increases hGH and also promotes sleep)
  2. AKG (Double Wood) –––– (4 capsules) or AAKG (NUTRI-COST) (2 scoops). (AAKG is a salt of arginine and AKG.) I suspect that the AKG is what caused my body hair to go from white to brown.
  3. AAKG (NUTRI-COST) (2 scoops). A salt of arginine and AKG. Because arginine and exercise can negate some of each others’ benefits, I usually take it four hours after workouts. (Boosts testosterone, hGH and AKG)
  4. CREATINE –– 
  5. BETA ALANINE  –– 
  6. BERBERINE and/or METFORMIN  – Neither of them increases hGH, but they were part of the TRIIM Trial protocol because htey lower blood glucose, lower mTOR and activate AMPK. I sometimes just take berberine, but sometimes add in metformin. I take them with my last meal on my feasting days. I don’t take (usually) them on my fasting days because fasting itself has the same effects. Note: I sometimes also sometimes use Ceylon Cinnamon and Allulose to further lower glucose.
  7. ZINC (30 mg. zinc with 2 mg. copper) (essential to thymus health)
  8. VITAMIN D3 (Donotage) (Essential for many reasons.) (Comes in a formula with magnesium)
  9. MULTIVITAMIN/MINERAL – I take a multi to avoid getting micronutrient deficiencies on fasting days. (It’s not part of the TRIIM trial regimen, just a convenient time to take it)

AKG Boosters

  • AKG is a remarkable compound which has been shown to extend lifespan in both insects and animals. (The effect is more pronounced in females.) It also extends healthspan and compresses morbidity into a very small period of time toward the end of life. Like the other compounds mentioned, its levels drop precipitously as we get older.
  • According to Fightaging.org, “Studies show that blood plasma levels of alpha-ketaglutarate (AKG) can drop up to 10-fold as we age.” 
  • To restore AKG to youthful levels:  We can raise AKG levels by taking supplements of AKG or AAKG (a salt of arginine), OAKG (a salt of ornithine) or CaAKG (a salt of calcium). I take both plain AKG.

Glutathione Boosters

Glutathione –– Reduces oxidative stress. Reduces cell damage in fatty liver disease. Improves insulin resistance. Increases mobility for people with peripheral artery disease. Reduces symptoms of Parkinson’s disease. May help fight against autoimmune disease. The decrease in glutathione correlates with a decline in executive function in the brain. To restore glutathione to youthful levels:  We can raise glutathione by eating whey powder, eating sulfur-rich foods such as eggs and garlic, and/or taking glutathione boosters. Taking NAC (N. Acetyl Cysteine) alone or with Glycine is one effective way of restoring glutathione to youthful levels

I take the following glutathione boosters:
 
      1. NAC ––– N. Acetyl Cysteine (I take Jarrow NAC, both for clear breathing at night and to raise glutathione levels
      2. GLYCINE ––– works synergistically with NAC
      3. SULFORAPHANE –– The brand I take is Avamocol. Found in mature broccoli, broccoli sprouts and broccoli seeds. Raises levels of glutathione in the plasma and the brain.
      4. SELENIUM ––– I take selenomethionine, but all forms of selenium raise glutathione levels. Foods rich in selenium may be more effective than the supplement.
      5. TURMERIC ––– has anti-inflammatory properties, and boosts glutathione
      6. MILK THISTLE ––– boosts glutathione and also lowers blood glucose.

Night Time Supplements

      1. ELDERBERRY –––– Elderberry’s good for immunity. Night’s a convenient time to take it. I sweeten it with a little allulose, which lowers blood glucose.
      2. VITAMIN C (LIPOSOMAL) –––– (I like Mercola’s best but sometimes take other brands). I take it because it detoxifies NAD and raises collagen.  – 2 grams
      3. NAC (regular and sustained release) (Jarrow) –––– (for clear breathing when I’m sleeping) 
      4. MELATONIN –––– I take a very tiny microdose, 0.3 to 0.6 mg at night, because it both raises hGH and promotes sleep. When I take it, I usually sleep better, longer and deeper.

Where to buy supplements

  • Supplements can be expensive. One way to save money, if you do decide to supplement, is to buy in bulk. (Powders are always much cheaper than capsules.) This costs more initially but much less per “serving.”
  • There are lots of good supplement companies. It’s important to find ones with good quality control. The ones I’m currently buying most of my supplements from include DoNotAge, Gaia, Biogaia, and Jarrow.
  • I have an arrangement with DoNotAge that gives people 10 percent by using the  Discount Code PATHWAYS.
  • Doing so also supports my Youtube channel. See this page for more information.
  • For more about my approach to anti-aging, see the REKINDLE PROTOCOL page