Longevity and Wellbeing Protocol

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):

1. Genome Instability – Damage to DNA that can lead to mutations and increase the risk of cancer.

2. 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.

3. 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.

4. 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.

5. 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):

1. 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.

2. 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.

3. 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):

1. 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.

2. 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:

1. Disabled Macro-Autophagy – Impairment in the process that removes damaged organelles and unused proteins.

2. Chronic Inflammation – While acute inflammation is beneficial, persistent, low-grade inflammation is harmful.

3. 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. 90–120 min per day of exercise

  • 2× HIIT per week (VO₂ max boosting protocol)

  • 1× 2-hour run per week

• Nutrition & Supplementation

• Sleep Optimization

• Environmental Exposure Mitigation

• Time-Restricted Eating (Breakfast ~7:30, 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 any time in contact with screen

• SAD lamp upon waking; red light lamp before sleep.

Tracking Devices

• Garmin for running/performance metrics.

• Oura Ring for sleep tracking.

• Thermometers

• Blood pressure monitor

Health, Sports and Recovery

• Olympify device

• Red Light Therapy (Daily)

• Cryotherapy (2–3 times a year)

• 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 (morning)

  • Retinol (morning and evening)

  • Hyaluronic Acid (evening)

  • Niacinamide 10% & Zinc 1% (evening)

• Wash (iS clinical)

• Gentle cleanser and exfoliation (2% Salicylic Acid, Glycerin, Hyaluronic Acid)

• DIY masks (lemon/honey/coffee/olive oil; tomato)

*Microneedling / Ultrasonic Pen (testing)

Eyes

• Optrex or Murine drops for dry/tired eyes

Ear Health

• Investigating literature and 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) 

• In the process of creating a custom topical solution based on meta-analysis of existing literature **

Sleep

• Consistent wake-up time and bedtime  

• No coffee 

• 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 

• Timed humidifier (removed)*

• 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

  • 500 mL warm water with lemon

  • Straight into 20 min of work while in front of a 10,000 lux lamp

  • Stretching, diction exercises, contrast shower

• Morning

  • Breakfast ~30 min post waking (typically omelette and fruits)

  • First round of supplements with breakfast

  • Followed by a 15–30-minute walk in a park or forest

  • Work until 13:00 in a distraction-free environment (5 min breaks every time focus drifts, usually every 45 to 60 min)

• Midday

  • 13:00 – Lunch (usually soup or meat/fish); second supplement intake

  • 30-minute post-lunch meditation, eye exercises, pelvic floor contractions, breathing routines, deep stretching, yoga and mobility

• Afternoon

  • 90-minute gym session (strength, resistance, and cardio)

  • Active recovery – cold plunge, cold shower, and steam room

  • Resume work until 19:00

• Evening

  • 19:00 Dinner (light meal)

  • Further work or writing and research until 21:00

  • 1 hour before bed: wind-down routine (dim lights, red light therapy, classic literature reading)

Dietary considerations

• Dietary Approach: Generally, Paleo; prefer 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: Discontinued strict 8-hour windows due to emerging concerns (e.g., certain cardiovascular risk data).

  • Intermittent fasting discontinued: [Link: 8-hour time-restricted eating linked to a 91% higher risk of cardiovascular death]

  • Currently finishing last meal 3 hours before sleep.

• Utility of focusing on the food when eating [<link to paper>]

  • A case against milkshake – stomach acid [<link>] The stomach needs time to analyze what enters the mouth to produce the appropriate enzymes.

• Cooking & Toxins: Monitor oils and washing agents (possible toxins in pan-frying and dish detergents).

• Alcohol: Complete abstinence.

• Coffee: Mixed relationship—use in moderation, avoid past noon. Considering its half-life, the cost of disrupted sleep is too high for me.

Supplement Stack

Ongoing/Regular Supplements

• 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

A to Z Vitamins and Minerals Complex – 2 months, 2 weeks off

• 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)

COD Liver Oil – 500 mg
Vitamin D3: 3000 – 4000 UI – bone health, immune function, mood regulation; increase dose during periods of limited sun exposure (mid-October onwards).
Vitamin C: 250 – 500 mg – A powerful antioxidant that supports immune function, collagen production, wound healing, and overall vitality.

***

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 – “Miracle supplement”: strength and cognitive benefits. Requires increased water consumption (+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.
Green tea extract
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.
Bamboo extract 90 mg – Promotes healthy hair, skin, and nails, supports bone health, aids in collagen production.
Hyaluronic Acid 15 mg – Retains moisture, helps maintain skin hydration, reduces wrinkles, supports joint lubrication.
MCT oil – Noticeable improvement to cognitive function.
Olive extra virgin – Salad dressing.
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.

***

Twice a week

• Ginkgo biloba – Increases blood flow to the brain; noticeable improvements in memory and cognitive function.

• Quercetin – A flavonoid that helps reduce inflammation, boosts the immune system, and supports cardiovascular health.

***

Discontinued or under review

• Mushroom Complex (Lion's Mane, Chaga, Reishi) – Observed negative effects on eye health (Update 15.01.2025).

• Back Paper (high dose) – Traditionally used for anti-inflammatory and pain relief, but caused nausea/lightheadedness when isolated.

• Ashwagandha – Helped reduce stress and promote relaxation but caused 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).

• 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 – Discontinued due to questionable data and literature.

***

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
(Note: This is far from the most efficient program, but currently fits my fitness goals. All sets done to failure.)

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)

• Overhead Dumbbell Extension

• V-bar or Rope Pushdown

• EZ-bar Skullcrushers

• Hanging Leg Raises

Day 2 – Legs, Shoulders, Traps (+ Sauna, Steam Room, Swim)

• Squats

• Leg Press

• Walking Lunges

• Deadlift

• 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 or behind head)

• Seated Cable Row

• Back Extension

• Machine Seated Row

• T-Bar Row with Handle

• Reverse Fly

• Single-Arm Pull-up Progressions

• 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 (10–15 min)

• Cold shower

• 10–15 min swim

Flexibility & Mobility

• https://www.youtube.com/watch?v=R3WDe7byUXo

• https://www.youtube.com/watch?v=Kq1RZFV5tM4

Balance:

• Downhill running

• https://www.youtube.com/watch?v=HpDP1eufyqM (modified without the kettlebell)

Other 

• Kundalini Yoga (breathwork, meditation)

• Humming / Vagal Nerve Stimulation

***

Efficiency & Focus

Efficiency

• Online Efficiency: ad-blockers, limit distracting feeds (e.g., hidden YouTube comments and video recommendations).

My workspace is a 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

• Classical or instrumental music, selectively used, may support creative tasks but is best avoided during deep focus

• 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.