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 a technological singularity. As we approach this pivotal moment, we stand 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 have shaped a protocol that optimizes health, performance, and longevity. It forms the foundation for maintaining physical and mental vitality, enabling peak condition - when the time comes - to capitalize on emerging singularity-level technologies. Although specifically and individually tailored - refined over the years through trial, observation, and extensive research - the protocol’s principles may also interest and benefit others.
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 Feb 2026)
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
Main Interventions
Physical Training
60–90 min daily exercise (cardio + strength + balance)
2 × HIIT sessions per week (VO₂-max protocol)
90–120 min long run per week
Nutrition & Supplementation
Paleo
Supplement stack
Time-restricted eating (Breakfast 09:00, final meal 19:30)
Sleep & Recovery
Sleep-optimization stack
Hormetic Environmental Conditioning
High-altitude training (~4,200 m extended stays)
Daily cold exposure
Sauna (3/4 × 20 min per week)
Environmental-Exposure Mitigation
Air/water filtration, light hygiene, EMF/toxin reduction strategies
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
Hypoxic chamber – Hypoxic HIIT Run
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*
Hair
Shampoo & Conditioner (Tailored)
Minoxidil 5% (2-3×/week)
DIY hair mask (egg yolk, kefir, olive oil, coffee)
Sleep
Consistent wake-up time and bedtime
Caffeine abstinence
Blue light blocking glasses / 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
Sleep (HR, deep/REM, temperature)
Expanded blood tests (lipids, vitamins, hormones, etc.)
Physical fitness metrics (Garmin)
VO₂ max
Environmental monitoring (air quality, temperature, humidity)
Dietary considerations
Dietary: Generally Paleo
Snacking: Snack throughout the day on fruits, nuts, berries, etc.
Time-Restricted Eating:
First meal 9:30, last 18:30 (longer period intermittent fasting discontinued)
Last meal 3 hours before sleep
Cooking & Toxins: Monitor oils and washing agents (possible toxity of pan-frying and dish detergents)
Alcohol: Abstinence
Caffeine: Abstinence
Supplement Stack
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)
Collagen Peptides Complex – 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
Alanine, Arginine, Aspartic acid, Glutamic acid, Glycine, Histidine, Hydroxylysine, Hydroxyproline, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Proline, Serine, Threonine, Tyrosine, Valine
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Turmeric & Black Pepper – 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 Complex – 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 – 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
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Other (On-Off Cycles)
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)
Melatonin - Micro-doses (0.1 – 0.3 mg): Provide a gentle time-cue and do not disrupt endogenous hormone production or overall endocrine balance.
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
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Discontinued / 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 – Data does not support
Quercetin – A flavonoid that helps reduce inflammation, boosts the immune system, and supports cardiovascular health
Vitamin D3 – bone health, immune function, mood regulation (Higher doses = brain fog)
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Evaluating / On the agenda
Rapamycin topical solution 0.1% – Investigating
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
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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.