wellness.
Since June of 2023, I have implemented a health protocol based on science from the likes of Andrew Huberman, David Sinclair, Peter Attia, and tech billionaire Bryan Johnson's Blueprint protocol.
The goal of implementing this health and wellness protocol is to 1) optimize my health and performance, and 2) slow (or perhaps stop) my pace of aging.
Over the past several months, I have added supplements and practices little-by-little in order to optimize my health in all areas of my life. As of September 2023, I have implemented essentially every part of the regimen outlines below, and I stick to the protocol around 85% of the time. I have only missed one day of supplements in the past 3 months.
baseline measurements.
laying the foundation for protocol implementation.
how to measure progress: the equipment I use
- whoop 4.0 (get a free whoop 4.0 & one month free with this link)
- routine blood measurement through SiPhox Health
- pace of aging test (every 6 months)
- blood glucose measurement (coming soon)
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the current protocol.
morning drinks:
- thorne daily greens plus (1 scoop)
- thorne creatine (3g, less than a scoop)
- thorne amino acid complex (1 scoop)
- collagen (1 scoop)
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morning yogurt:
- chiobani vanilla greek yogurt (1 serving)
- 100% dark chocolate (15g)
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morning pills:
- cocaovia cocoa flavonol tablets (500mg)
- dhea (25mg)
- nmn + trans resveratrol (900mg + 100mg)
- ginger root (2g)
- spermidine (8mg)
- taurine (1g)
- n-acetyl-l-cysteine (nac) (1200mg)
- turmeric (1g)
- lithium (1000mcg)
- lycopene (10mg)
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afternoon pills:
- taurine (1g)
- cocaovia cocoa flavonol tablets (500mg)
- hyaluronic acid (300mg)
- ginger root (2g)
- n-acetyl-l-cysteine (nac) (1200mg)
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night pills:
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other:
- extra virgin olive oil (3 tbsp per day)
- super beets chews (one per day, most days)
- one avocado per day (most days)
- pea protein (3-5 days per week)
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the current supplement stack.
the goals.
rejuvenation targets:
- weight: 165 pounds
- body fat percentage: 10%
- pace of aging: 0.6 or lower
- telomere age: lower than biological age
- 95%+ monthly sleep score for 6+ months
- wrinkle reduction on face and forehead
- acne scar reduction
- avoid hair loss or greying
heart health:
- yearly follow up for congenital heart defect
- bicuspid aortic valve
brain health:
- prescription medications for migraines:
- maxalt, 10mg as needed
- emgality injections (monthly)
lung health:
- currently no measurement protocol
- hepa air filters in residence to keep air quality pristine
hair health:
- avoid greying of hair
- avoid/reverse any hair loss or receding of hairline
- currently on topical minoxidil & finasteride (keeps)
- potentially trialing PRP on scalp with LaseMD (pending)
skin health:
- genius rf microneedling (for acne scarring)
- topical clindamycin to prevent breakouts
- alastin restorative skin complex to assist in collagen production
- skinceuticals ce ferric acid daily (in the am)
- elta md sunscreen (face)
other procedures i have had performed:
- resurfx
- skinpen microneedling
- e-matrix
eye health:
- currently no measurement protocol
- blue light blocking glasses most nights
ear health:
- currently no measurement protocol
oral health:
- no measurement protocol
- prescription toothpaste
and how we hit them.
defining the win.
you're probably asking yourself: is dylan crazy? The reality is, maybe, but lets attempt to define what a "win" in my fight against aging looks like.
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1. prevention of chronic disease
"To me, the takeaway for us, as physicians or people who want to have an extra five years of life or 10 years of life... is nothing matters more than prevention of chronic disease. And by the way, you don't get to prevent it once you have your heart attack. Secondary prevention is not prevention." - Peter Attia, M.D.
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according to peter attia, there are four chronic diseases of aging that will probably be the cause of most of our deaths: heart disease, cancer, Alzheimer’s (and related neurodegenerative diseases) and Type 2 diabetes (and related metabolic dysfunction.)
attia advocated for what he calls "medicine 3.0" which aims to proactively prevent those things for as long as possible and allow us to maintain better health deeper into old age.
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this is a foundational pillar of my wellness journey. if I can prevent the onset of the four chronic diseases listed (or avoid them completely) I have a much greater chance of living a healthy life deeper into my 70s, 80s, or 90s than the average person.
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2. delaying the onset of age-related conditions
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another problem that comes with aging is the loss of muscle mass. on average, after the age of 30, the average person loses 1% of their muscle mass every year. it is the loss of this muscle mass that contributes things such as falling.
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sarcopenia is the age-related progressive loss of muscle mass and strength. The main symptom of the condition is muscle weakness. Sarcopenia is a type of muscle atrophy primarily caused by the natural aging process.
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having a regimen built around supplementation and exercise can help prevent the loss of muscle mass and avoid age-related degeneration.
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3. seeing quantifiable changes in pace of aging based on the best data available
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the DunedinPACE pace of aging test is the premier standard of pace of aging testing. regularly testing my age using these metrics will allow me to determine whether the protocol is helping or hurting my pace of aging.
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the Dunedin Study, is a long-term research project that has become one of the most detailed and comprehensive studies of human health and development ever undertaken. Initiated in the early 1970s, the study is based in Dunedin, New Zealand, and it has significantly impacted global understanding in these areas.
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