Preparing for the Singularity
The rapid acceleration of technological advancements over the next 50 years is set to transform humanity in ways that once seemed like science fiction. Breakthroughs in genetic engineering, especially with CRISPR, will allow for the extension of human lifespan, the enhancement of cognitive abilities, and the elimination of hereditary diseases. GRIN technologies - genetics, robotics, information technology, and nanotechnology - are advancing at an exponential rate, converging toward what is often called the technological singularity. As we approach this pivotal moment, we stands on the brink of not only extending life but also unlocking higher states of consciousness and transcending our current biological limitations.
Years of self-experimentation and staying up-to-date with the latest research have led to the development of a practical and achievable protocol designed to maintain optimal health and well-being. This protocol serves as a foundation for sustaining physical and mental vitality, aiming to be in peak condition when the time comes to take full advantage of emerging singularity-level technologies. While this protocol is specifically tailored to my own needs, having been refined through years of trial and error, self-observation, and extensive research, others may find the information useful and adaptable to their own lives.
Protocol Objectives:
Effortless Excellence:
Optimised daily self-care rituals and life maintenance routines, minimizing the burden of mundane tasks and prioritizing time for family, social connections, knowledge acquisition, and creative pursuits
Feel Excellent and Perform
Performing at peak capacity in all domains of life
Control and proactive mitigating of aging factors and age-related diseases
Deliberate Access to Heightened States (Achiving more with less)
Accessing heightened states of consciousness for insights and creativity
Entering flow states at will and sustaining cognitive elitism for prolonged periods of time
(Last Updated Sep 2025)
Targeting:
Health
Metabolic: Cardiovascular, Glucose and Insulin Sensitivity, Muscle Mass and Strength, Bone Density and Joint Health, Hormonal Balance, Immune Function, Inflammation Control, Mitochondrial Health, Telomere Length and Cellular Senescence, Detoxification and Liver Function, Gut Health and Microbiome Balance, Skin Health and Collagen Production, Longevity Biomarkers, Sleep Quality and Recovery, Respiratory Function, Mobility and Flexibility, Posture and Spinal Health, Sensory Health (Vision and Hearing), Sexual Health and Reproductive Longevity, Autophagy and Cellular Regeneration, Redox Balance and Oxidative Stress, Social and Emotional Well-being
Fitness
Performance
Aging
Rejuvenation
Cognitive Acuity and Performance as:
Mental Clarity, awareness, sharpness, reasoning capacity
Mental Sharpness and Focus
Working Memory and Short-Term Retention
Long-Term Memory Retention and Recall
Neuroplasticity and Learning Capacity
The Current Hallmarks of Aging:
Primary Hallmarks (Causes of Damage):
Genome Instability – Damage to DNA that can lead to mutations and increase the risk of cancer
Telomere Shortening (Attrition) – With each cell division, telomeres at the ends of chromosomes shorten. When they reach a critical length, cell division stops, limiting the lifespan of the cell
Epigenetic Alterations – Changes in gene expression that affect cell function. Only certain genes are active at any given time, and DNA segments are wrapped around histones, which can be modified to turn genes on or off. As we age, this regulation may falter, turning off beneficial genes or activating harmful ones, disrupting normal cellular function
Loss of Proteostasis – The breakdown in the balance of protein production and maintenance. This process ensures proteins remain properly folded and functional. Aging increases the occurrence of damaged or misfolded proteins, which can be toxic and impede normal cell function. Strategies like caloric restriction, rapamycin, or plasmapheresis may slow this process
Protein Aggregation – The accumulation of proteins that clump together, impairing cellular function. This is linked to the loss of proteostasis but is a distinct issue, contributing to age-related cellular dysfunction
Antagonistic Hallmarks (Responses to Damage):
Deregulated Nutrient Sensing – Disruption in the body's ability to properly respond to changes in nutrient levels. Proper recognition of glucose, fatty acids, and amino acids is essential for cellular function. Incorrect responses can accelerate aging or lead to cancer
Mitochondrial Dysfunction – Declining efficiency of mitochondria, the organelles responsible for energy production. Damaged mitochondria contribute to aging by impairing cell signalling and promoting inflammation. Removing damaged mitochondria can help delay aging
Cellular Senescence – The build-up of non-dividing cells that no longer function properly. Factors like telomere shortening and DNA damage cause cells to enter a dormant state. These senescent cells can promote inflammation, accelerating the aging process. Clearing them may help slow or reverse aging
Integrative Hallmarks (Drivers of the Aging Phenotype):
Stem Cell Exhaustion – Depletion of stem cells that regenerate and repair tissues. Over time, the ability of stem cells to renew and divide diminishes, reducing regenerative capacity and accelerating aging. Rejuvenating stem cells can potentially reverse some age-related decline
Altered Intercellular Communication – The breakdown in communication between cells as we age, affecting tissue health. Chronic inflammation, often caused by senescent cells, damages tissue and exhausts the immune system. Eliminating senescent cells can help restore healthier intercellular communication
Proposed Additional Hallmarks:
Disabled Macro-Autophagy – Impairment in the process that removes damaged organelles and unused proteins
Chronic Inflammation – While acute inflammation is beneficial, persistent, low-grade inflammation is harmful
Dysbiosis – Imbalances in the body’s microbiome, such as in the gut, skin, or other areas, can contribute to aging by disrupting normal microbial communities
Interventions
Exercise (Cardiovascular Fitness, Strength & Balance)
Approx. 90min per day of exercise
2× HIIT per week (VO₂ max boosting protocol)
1× 90min to 2-hour run per week
Nutrition & Supplementation
Sleep Optimization
Environmental Exposure Mitigation
Time-Restricted Eating (Breakfast 9:00, final meal 19:30)
High Altitude Training (Early extended stays at ~4200 m elevation)
Controlled shocking (Cold exposures)
Continuous learning
Protocol
EMF Exposure Mitigation
Radiation protection matts for laptop
Cell phone pocket shield
Single Wi-Fi router at home, turned off overnight
Environmental
Permanent night-light mode on screens to reduce blue light
Bedroom air filtration system and humidifier
Water filtration and purification system
Blue-light-blocking glasses
SAD lamp upon waking; red light lamp before sleep
Tracking Devices
Garmin for running/performance metrics
Sleep tracking devices
Thermometers
Blood pressure monitor
Health, Sports and Recovery
OlympifyX
Red light therapy (Daily)
Orthopedic pillow
Hypoxic chamber – Hypoxic Hit Run
High altitude mask (Investigating*)
Oral
Electric brush
Stainless steel tongue scraper
Double fibre floss
Tea tree oil mouthwash (*toxicity concerns)
Water pik
Face
Daytime SPF moisturizer (SPF 21–30)
Night cream (repair)
Serum complex
Vitamin C (AM & PM)
Retinol (AM & PM)
Collagen (AM)
Peptides (AM)
Probiotics (AM)
Hyaluronic Acid (PM)
Niacinamide 10% & Zinc 1% (PM)
Wash (CeraVe - Blemish Control Cleanser)
Gentle cleanser and exfoliation (2% Salicylic Acid, Glycerin, Hyaluronic Acid)
DIY masks (lemon/honey/coffee/olive oil; tomato)
*Microneedling / Ultrasonic Pen (testing)
Eyes
Optrex / Murine drops for dry / tired eyes
Ear Health
Investigating audiocardio*
Body
Salicylic & Hyaluronic Acid wash/scrub
24-hour hydrating moisturizer
Hair
Shampoo & Conditioner (Tailored to hair type)
Minoxidil 5% (2–3×/week)
DIY hair mask (egg yolk, kefir, olive oil, coffee / weekly)
In the process of creating a custom topical solution based on meta-analysis of existing literature **
Sleep
Consistent wake-up time and bedtime
Caffeine abstinence
Blue light blocking glasses and night mode on screens throughout the day
Lights dimmed after 21:00
Red lights on an hour before sleep (any overhead light avoided)
Optimal room temperature (~18°C) control
Quiet surroundings or white noise if traveling
Routine Measurements:
Weight, body fat, muscle mass, BMI
Sleep quality (HR, deep/REM, temperature)
Expanded blood tests (lipids, vitamins, hormones, etc.)
Physical fitness metrics (via Garmin)
VO₂ max
Eye/vision checks
Environmental monitoring (air quality, temperature, humidity)
*Additional testing & assessments
Typical Daily Routine
Upon Waking
Wake up 8:30
500 mL warm water with probiotic
Straight into 15 min of work
10,000 lux lamp exposure 20 min
Eye exercises, pelvic floor contractions, breathing routines, deep stretching, yoga and mobility, cold shower
Morning
Breakfast ~30 min post waking
Supplements stack I
15–30-minute walk
Focused work until 13:00; distraction-free environment (5 min breaks on focus drift, typically every 45 to 60 min)
Midday
13:30 - Exercise 60-minute gym session (strength, resistance, and cardio) incl. active recovery - cold plunge, cold shower, and steam room
15:00 – Lunch (typically soup / meat/fish); supplement stack II
30-minute meditation
Resume work until 18:30
Evening
18:30 Dinner (light meal)
19:00 - 19:30 - Walk
Work until 23:00
1 hour before bed: wind-down routine (dim lights, red light therapy, light fiction reading)
Dietary considerations
Dietary Approach: Generally, Paleo; whole, minimally processed foods – as far as the literature goes, almost all dietary advice and claims outside of a balanced paleo is pseudoscience
Snacking: Snack throughout the day on fruits, nuts, berries, etc.
Time-Restricted Eating:
Longer period intermittent fasting discontinued: [Link: 8-hour time-restricted eating linked to a 91% higher risk of cardiovascular death]
Last meal 3 hours before sleep
Cooking & Toxins: Monitor oils and washing agents (possible toxity of pan-frying and dish detergents)
Alcohol: Complete abstinence
Caffeine: Abstinence
Supplement Stack
Ongoing/Regular
Blueberry extract – Packed with antioxidants called anthocyanins, supports brain health, improves memory and cognitive function
Eye Bright extract – Traditionally used to support eye health and alleviate eye discomfort, may help reduce inflammation, soothe irritation, and promote overall vision wellness
Grapeseed Marigold extract – A combination of antioxidants from grapeseed and marigold flowers, supports eye health, skin elasticity, and overall cellular protection against oxidative stress
(Interchange every month with 1 week break)
Lutein – Antioxidant for eye health, helps protect the eyes from harmful blue light, supports visual acuity
Zeaxanthin – A powerful antioxidant found in certain foods and supplements, supports eye health by protecting against age-related macular degeneration and reducing the risk of cataracts
Vitamins and Minerals Complex (Interchange with micronutrients complex)
Vitamin A 2664 I.U. (800 µg RE)
Vitamin D2 400 I.U. (10 µg)
Vitamin E 12 mg a-TE (18 µg)
Vitamin B1 1.1 mg
Vitamin B2 1.4 mg
Vitamin B3 Niacin 16 mg NE
Vitamin B5 Pantothenic acid 6 mg
Vitamin B6 Pyridoxine 1.4 mg
Vitamin B7 Biotin 50 µg
Folic acid 200 µg
B12 10 µg
Vitamin C 80 mg
Calcium 120 mg
Magnesium 60 mg
Iron 14 mg
Copper 1000–2000 µg
Iodine 150 µg
Zinc 10–20 mg
Manganese 2 mg
Chromium 40 µg
Omega Complex (Fish, starflower, and flaxseed oils)
Alpha-Linolenic Acid (Omega 3)
Linolenic Acid (Omega 6)
Gamma-Linolenic Acid
Oleic Acid (Omega 9)
Palmitic Acid
Stearic Acid
EPA (Eicosapentaenoic Acid) (Omega 3)
DHA (Docosahexaenoic Acid) (Omega 3)
Vitamin D3: 3000 – 4000 UI – bone health, immune function, mood regulation; increase dose during periods of limited sun exposure (mid-October onwards).
Turmeric 600 & Black Pepper 5 – A powerful combination known for its anti-inflammatory and antioxidant properties; turmeric contains curcumin, while black pepper contains piperine, which enhances curcumin absorption. Together, they support joint health, reduce inflammation, boost immune function
Garlic extract – Known for its immune-boosting properties, supports heart health, aids in lowering blood pressure and cholesterol levels, promotes overall wellness
Beetroot juice – With anti-inflammatory and antioxidant properties, aids in controlling oxidative stress and inflammation while enhancing blood flow to muscles and the brain Boosts energy levels and supports the growth of beneficial gut bacteria
Collagen Peptides – A key component in maintaining skin elasticity, joint health, and overall tissue structure. Supports the body's ability to repair and regenerate connective tissues, improving skin hydration, reducing wrinkles, and enhancing joint recovery
Creatine monohydrate: 3–5 g - Increases phosphocreatine stores to regenerate ATP, supporting strength, power, lean mass, and brain energy; may enhance memory and processing speed while aiding training recovery. Requires increased water intake (+1–1.5 L daily intake)
Ubiquinol – The active form of Coenzyme Q10 (CoQ10), a powerful antioxidant supporting heart health, cellular energy production, and overall vitality
Magnesium – An essential mineral involved in over 300 biochemical reactions in the body, supporting muscle and nerve function, bone health, and energy production
Biotin 5000 µg (B7) – Supports the health of hair, skin, and nails. Its role in energy metabolism further promotes overall vitality
Hyaluronic Acid 15 mg – Retains moisture, helps maintain skin hydration, reduces wrinkles, supports joint lubrication
MCT oil – Rapidly absorbed C8/C10 fats that convert to ketones, providing steady mental/physical energy. Noticeable improvement in cognitive function/focus
Olive extra virgin – Polyphenol-rich oil (e.g., oleocanthal, hydroxytyrosol) with anti-inflammatory and cardiometabolic benefits; supports vascular function and oxidative stress control
Pre-biotics fiber – Nourish beneficial bacteria in the gut, supporting digestive health and enhancing nutrient absorption
Probiotics – Live beneficial bacteria that promote a healthy gut environment
***
Other
Ginkgo biloba – Increases blood flow to the brain; noticeable improvements in memory and cognitive function
Methylene blue - Low-dose redox modulator that can shuttle electrons in mitochondria (supports cytochrome-c oxidase), potentially enhancing cellular energy, focus, and mood; also shows antioxidant/anti-inflammatory effects (used with caution on demand for performance)
***
Discontinued or Under Review
Mushroom Complex (Lion's Mane, Chaga, Reishi) – Observed negative effects on eye sight (Update 15.01.2025)
Back Paper (high dose) – anti-inflammatory properties, found to cause nausea/lightheadedness when isolated
Ashwagandha – Noticable excessive daytime sleepiness
Maca – Boosts energy, balances hormones, enhances stamina (discontinued)
Ginseng – Immune-boosting and anti-inflammatory (discontinued)
Noopept, Racetams, Alpha GPC – Questionable efficacy (brain fog, disrupted sleep)
Melatonin – Regulates sleep-wake cycles; unclear long-term usage considerations. May disrupt natural melatonin production, potentially interfering with estrogen/testosterone (investigating use in low dosages 0.03 mg) Evidence to support 0.01mg daily intake (investigating)
Ginger Root – Anti-inflammatory and antioxidant (discontinued)
Aspirin – Literature supports daily intake (currently investigating)
Glutamine – Used for muscle recovery and gut health (discontinued; has been linked to accelerated onset of neurodegenerative disorders)
Selenium – An essential trace mineral with antioxidant properties (discontinued; linked to accelerated onset of neurodegenerative disorders)
Resveratrol – Questionable data
Quercetin – A flavonoid that helps reduce inflammation, boosts the immune system, and supports cardiovascular health
***
Evaluating / On the agenda
Rapamycin topical solution 0.1% – Investigating
NR (450 mg) or NMN (500 mg) – NAD+ precursor; believed to promote healthy aging by boosting NAD+ levels. Potential for improved mitochondrial function, DNA repair. Long-term effects still under research
Metformin – Potential anti-aging effects through improved insulin sensitivity. Long-term use may cause GI issues, vitamin B12 deficiency, or mitochondrial disruptions
ProButyrate 600 mg – Provides the short-chain fatty acid butyrate, supporting gut health, inflammation reduction, and potential metabolic benefits
N-Acetyl-L-Cysteine (NAC) – Antioxidant and glutathione precursor, supports liver detoxification, may reduce inflammation, support brain health, and protect against neurodegenerative diseases. Potential interactions with certain medications
***
Fitness
Typical Regiment
Day 1 – Chest, Triceps, Abs (+ Sauna, Steam Room, Swim)
Incline Dumbbell Press
Dumbbell Bench Press (final set: stretch hold)
Machine Chest Press
Pec Fly Machine / Cable Crossover (3 angles)
Dips
Push-ups (AMRAP) / Diamond Push-ups
Dumbbell Pullover
Overhead Cable Extension (two-arm or single-arm)
V-bar or Rope Pushdown
EZ-bar Skullcrushers
Hanging Leg Raises
Day 2 – Legs, Shoulders, Traps (+ Sauna, Steam Room, Swim)
Squats
Leg Press
Leg Extension
Leg Curl (seated)
Single-Arm Kettlebell Swing
Leg Press Toe Press
Machine Shoulder Press
EZ-bar Front Raise (slow, above head)
Lateral Raises
Reverse Cable Fly (super ROM) / Reverse Pec Deck
Cable Shrugs or single-arm side shrug
Day 3 – Back, Biceps, Sprints, Abs
Pull-ups (varied grips)
Lat Pulldown (front / behind head)
Seated Cable Row
Back Extension
Machine Seated Row
Reverse Fly
Sprints (e.g., 4×100m or 8×30-sec all-out with 2–3 min rest)
Day 4 – Chest, Triceps (plus 4×4 HIIT)
4-minute intervals at 85–95% HRmax, 3-minute active recovery at 70% HRmax
Day 5 – Legs, Shoulders, Traps, Abs (+ Sauna, Steam Room, Swim)
Day 6 – Light Back (low weight, high reps) and Biceps
Day 7 – Two-Hour Trail Run (90 min Zone 2, 30 min all-out)
Active Recovery
Sauna (15 - 20 min)
Cold shower
Swim
Flexibility & Mobility
Balance:
Downhill running
Other
Kundalini Yoga (breathwork, meditation)
Vagal Nerve Stimulation
***
Efficiency & Focus
Efficiency
Online Efficiency: ad-blockers, limit distracting feeds (e.g., hidden YouTube comments and video recommendations)
Workspace = distraction-free environment
Sometimes use a hood to limit peripheral vision
Phone notifications management – limited and timed
Music: Instrumental or classical may aid creative tasks but can impede deep focus. A better option is white noise or binaural
Commentary
Routines are great but only if they reinforce positive behaviours that support the trajectory toward attaining the desired objective
Entering 'flow' and Hallmarks of optimal daytime and evening cognitive performance:
Workspace designated and associated exclusively with work or creative endeavours
Safe and familiar environment
Minimal or reduced distractions, ambient, uniform white noise in the background
High-quality sleep
A clear morning routine that primes the mind for productivity
Proper hydration
Regular snacking (avoid high sugar content)
Brief naps or moments of idleness to reset focus
Natural light exposure throughout the day to regulate circadian rhythms
Controlled comfortable temperature
Exercise breaks or physical movement to stimulate blood flow
Clear personal goals each morning to maintain purpose and direction
Organized workspace with minimal visual clutter
Additional Testing & Assessments
Food Allergy (IgE) Testing – If any true allergic reactions (hives, anaphylaxis)
Food Sensitivity (IgG) Panels – Potentially useful for identifying delayed-onset sensitivities
Comprehensive Stool Analysis – Gut microbiome, dysbiosis, markers like calprotectin
Micronutrient Testing – Serum or RBC levels of vitamins/minerals (D, B12, folate, magnesium, iron, etc.)
Advanced Hormone Panels (e.g., DUTCH) – Cortisol rhythms, sex hormone metabolism
Genetic Testing – Identify predispositions (e.g., MTHFR variants), personalized supplementation
Epigenetic Age / Telomere Length – Experimental but can track “biological age” over time
Heavy Metal Testing – Especially if suspected environmental exposure (mercury, lead)
Indoor Air Quality / Mold Screening – Chronic low-grade exposure can impact inflammation and cognition
Microplastics Testing – Investigate potential accumulation of plastic particles through emerging blood or tissue analysis methods, given concerns about their long-term health impacts
Medical disclaimer
This web site is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.