As you delve into longevity and health optimization, staying informed about leading experts’ latest research and updates is crucial. I’ve recently refined my supplement regimen based on current scientific findings and ongoing experiments.
In this journey towards a healthier, more vital life, I’ve decided to adjust the intake of certain compounds and introduce new ones that show promise. In sharing these modifications, I aim to provide insights that could be vital for your health protocol.
Navigating the complex world of supplements can be daunting, and making well-informed decisions is essential. To that end, I have tailored my routine, which involves meticulously chosen substances for their potential senolytic properties and advantages for cellular energy.
These adjustments are a testament to my commitment to applying scientific advancements to practical longevity strategies. I hope these insights will be valuable as you craft your health regimen.
Furthermore, you can achieve adequate spermidine levels through dietary sources. Though not included in the study, foods such as mushrooms, green peas, and broccoli are rich in spermidine; wheat germ is considered the highest in content.
Recently, in evolving my supplement regimen, I have reassessed my consumption of certain senolytics—specifically fisetin and quercetin. These compounds, found in stressed plants, initially piqued my interest due to their capacity to target senescent cells.
Senescent cells are dormant cells that can contribute to aging and various age-related diseases. Laboratory studies, typically in mice, have demonstrated these compounds’ capability to eliminate these problematic cells, implying potential benefits in humans. My daily intake has generally been between 500mg to 1g.
While I initially paired fisetin and quercetin due to their similar functional uses in addressing senescence, recent reflections have led me to omit quercetin from my mentions, suggesting a possible discontinuation of its use.
It is unclear whether quercetin is still used sporadically in my regime for senescent cell clearance. Still, current understanding based on extensive research suggests that for individuals below 60, the additional supplementation of quercetin may not be necessary due to adequate dietary intake.
Quercetin’s influence extends to several mechanisms involved in the aging process. However, excess supplementation could counterintuitively impair these beneficial pathways.
For instance, potential side effects include inhibition of Sirtuin 6, a protein that promotes longevity, interference with Nrf2, a key regulatory protein in the body’s defense against oxidative stress, and reduction of glutathione, a vital antioxidant.
Originally, my discussions highlighted my intake of fisetin and quercetin to tackle senescent cells. While both are considered valuable in combating cellular aging, recent reports no longer feature quercetin in my regimen. The omission suggests a deliberate choice to exclude quercetin, possibly due to its effects on key proteins and pathways in longevity.
Alpha-lipoic acid has been part of my supplement arsenal, likely since the start of my research journey, given its significance in my PhD work.
Two years ago, spermidine was added to my protocol, being an intriguing compound aiding in lifespan extension in various organisms.
Food Alternatives for Spermidine:
During my doctoral studies, I focused on a molecule known for its beneficial properties related to cellular energy. Speaking to Denham Harman’s family introduced me to this compound. Harman was highly regarded as the originator of the free-radical theory of aging, and he led a healthy life well into his 90s. The family credits his longevity to his regimen, which included lipoic acid.
Although the exact dosage of alpha lipoic acid I take remains unspecified, a typical intake ranges around 300 milligrams. This could be administered once or twice daily for optimal effectiveness. To enhance its absorption, it’s best taken on an empty stomach. Alpha lipoic acid was likely the first supplement I incorporated into my long-term health routine.
| Nutrient Type | Typical Dosage | Administration Time |
|---|---|---|
| Alpha Lipoic Acid | 300 mg | Once or twice daily, on an empty stomach |
Advocates for alpha lipoic acid suggest that the compound profoundly impacts maintaining and improving cell energy levels, which may be linked to various health benefits.
When deliberating over introducing alpha lipoic acid to your routine, consider it among the earliest supplements I’ve integrated, emphasizing its longstanding place in my commitment to health and longevity.
When managing your supplement regimen, it’s essential to consider the appropriate quantities for each component.
For alpha lipoic acid (ALA), a standard dosage range is 300 milligrams, which can be administered either once or twice daily. Absorption efficiency may be enhanced if ALA is consumed on an empty stomach.
As part of your routine, it’s essential to remember that dosage may vary based on individual health goals and physician guidance. Remember, staying informed about each supplement’s role in your diet and its optimal dosage is crucial for harnessing the benefits while minimizing potential adverse effects.
Spermidine stands out in my supplementation strategy primarily for its potential to lengthen lifespan across various organisms. This is possible due to its function in maintaining the epigenome’s stability. Initiated into my regimen a couple of years ago, spermidine’s impact is an ongoing area of personal observation. Here are the specifics of its incorporation:
Daily Intake:
Dietary Sources:
Safety and Dosage:
Further Details:
Spermidine remains an integral element of my morning supplementation, contributing to my comprehensive approach toward longevity and cellular health.
When considering the amount of spermidine, one should include in their daily routine; it’s essential to be precise and aware of the daily intake. Dr. David Sinclair has integrated spermidine into his regimen, consuming 1 to 2 milligrams daily. This adjustment reflects his commitment to optimizing his supplement protocol based on the latest research and his health data.
To enhance your diet with spermidine, one doesn’t necessarily have to rely on supplements alone. This compound naturally occurs in various foods, which can easily be integrated into everyday meals. Here’s a brief breakdown of food items rich in spermidine:
| Food Item | Spermidine Content (mg per kg of food) |
|---|---|
| Mushrooms | 88.6 |
| Green Peas | 65.0 |
| Broccoli | 32.0 |
Everyday foods such as mushrooms, green peas, and broccoli can provide a significant amount of spermidine. By incorporating these into your diet, you can achieve levels comparable to those taken in supplement form while also enjoying the abundance of nutrients these foods offer.
In recent updates to my supplement regimen, I have maintained a stable intake of NMN (nicotinamide mononucleotide). I consume 1 gram of NMN daily in the morning with water, ensuring it aligns with my circadian rhythms to avoid disrupting my sleep patterns. Observing the daily pattern provides a consistent NAD (nicotinamide adenine dinucleotide) level boost, critical for various biological processes.
Alongside NMN, my commitment to Resveratrol remains unaltered; I continue to take 1 gram each morning. This compound, largely found in grapes, has been a long-standing element of my supplement routine. I’ve integrated it into my lifestyle since 2004, even including it in my homemade yogurt as detailed in previous discussions.
In addition to these, I have also consistently included a specific form of lipoic acid, which I’ve been researching since my Ph.D. days. The precise dosage is not typically disclosed, but a common range is anywhere from 300 mg once to twice a day, preferably on an empty stomach to enhance absorption. This has been part of my regimen for over two decades and was the first supplement I’ve ever taken based on its potential benefits for cellular energy production.
Lastly, spermidine has been a relatively new but sustained addition over the last couple of years. Initially stating a dose of 1 gram, I later clarified that the active ingredient present in the capsules ranges from 1 to 2 milligrams. Spermidine has demonstrated its potential to extend the lifespan of various organisms by likely stabilizing the epigenome.
Here is a roundup of the supplement routine:
