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- Submitted: Aug 17 2017 05:44 AM
- Date Updated: Sep 06 2017 06:16 PM
- Views: 5195
Life Extension and Great Health Regimen Stack
plant based whole food diet b12 (cyanocobalamin) d (d3) cold exposure iodine selenium inulin fos ground flax seed ground chia seed turmeric + black pepper vegan dha hiit exercise natto fermented veges high phenol extra virgin olive oil zinc jiaogulan (gynostemma pentaphyllum) wide variety of mushrooms (shiitake reshi osyter king lions mane button etc)
Description
- The cold exposure details and benefits are described here.
- The benefits of time restricted feeding are now well documented.
- The low protein, plant based diet should include mixed nuts, especially walnuts, diverse whole grains, beans, seeds, fruit (especially berries), and vegetables, especially dark leafy greens, mushrooms, allium family veges, boiled sweet potatoes, raw red beets, and cruciferous veges.
- The benefits of the plant based whole food diet are described and documented with references in the books "How Not to Die" and "Super Immunity".
- The reason HIIT exercise is limited to 5-10 minutes daily is to avoid spiking growth factors which cause accelerated aging, but still reach maximum heart rate for a few minutes which benefits the cardiovascular system. You can add low intensity activity like walking, gardening, or relaxed pace bike riding for extra benefit, especially if you are trying to lose weight.
- Jiaogulan is an adaptogen also known as "the immortality herb" and studies have found that the plant is effective in regulating blood pressure, strengthening the immune system, lowering cholesterol, regulating blood sugar, and in increasing stamina and endurance. Gynostemma has also been found to have hyperlipidemic, lipid peroxidation, adaptogenic, anticancer, cardio- and cerebrovascular effects.
Ingredient | Dosage | Frequency | Administration |
---|---|---|---|
Plant Based Whole Food Diet | 2 serving(s) | Daily | Not "servings" but 2 meals per day, within a fixed 6-7 hour window of your choosing but preferably without any eating for at least 4-5 hours before bedtime. |
B12 (cyanocobalamin) | 2.5 mg | Weekly | On an empty stomach |
D (D3) | 2000 IU | Daily | Or 15-30 minutes midday sun exposure in Spring and Summer |
Cold Exposure | 5 serving(s) | Daily | Cold showers, crushed ice drinks, frozen berries, cold vest, cold air, ice bags throughout the day and especially just before bedtime. |
Iodine | 0.15 mg | Daily | Can use Lugol's if properly diluted first (1 drop per 50 ml water, then take 1 ml of solution per day) |
Selenium | 1 serving(s) | Daily | A single Brazil nut daily. |
Inulin FOS | 0.5 teaspoon | Daily | Take with food, feeds beneficial bacteria for gut health and digestion |
Ground Flax Seed | 1 tablespoon | Daily | Grind the whole seed in a blender |
Ground Chia Seed | 0.5 tablespoon | Daily | Grind the whole seed in a blender |
Turmeric + Black Pepper | 0.5 teaspoon | Daily | Grind 4-6 whole black peppercorns and combine with turmeric for maximum absorption |
vegan DHA | 200 mg | Daily | vegan forms do not spoil or go rancid as quickly as the non-vegan forms |
HIIT Exercise | 1 serving(s) | Daily | 5-10 minutes of pull ups, stair runs with weight vest, sprinting, preferably after eating and well before bedtime |
Natto | 0.25 serving(s) | Daily | For vitamin K2 and beneficial bacteria for gut health |
Fermented Veges | 1 serving(s) | Daily | For beneficial bacteria promoting gut health and digestion |
High phenol extra virgin olive oil | 1-2 tablespoon | Daily | Take with meals to both maximize nutrient absorption and benefit from the phenols |
Zinc | 25 mg | Daily | For immune support and to balance copper from diet. Take one hour before or 2-3 hours after meals on an empty stomach. |
Jiaogulan (Gynostemma pentaphyllum) | 0.5 tablespoon | Daily | Taken as tea before bed or after a meal, eat the green leaves after soaking in hot water and drinking the tea. |
Wide variety of mushrooms (shiitake, reshi, osyter, king, lions mane, button, etc) | 100-150 gram | Daily | Taken with other food. |
Adam Karlovsky, Sep 06 2017 03:25 AM
Decent holistic reasoning, but while Jiaogulan has ben shown to improve insulin sensitivity and reduce HbA1c, it doesn't have any evidence for it's longevity effects. You could pick something like rapamycin, selegiline, metformin, or aspirin for more assured increases in lifespan. I'd even pick reishi, another 'immortality herb' over jiaogulan, but ideally both need to be studied more... I hope we can secure some funding for such research in the near future!
Turmeric + Black Pepper is probably not doing much for you, considering you have a plant-based diet already. The clinically meaninful effects are seen with high doses of mixed curcuminoids, not plain turmeric.
Otherwise... good approach!
Gordo, Sep 06 2017 05:01 PM
OK, let me take these one at a time. First with regard to mushrooms, I agree, which is why I specifically mentioned them in my write up, although I could have gone into more detail. Shiitake and Reishi are fine choices, I recommend a wide variety, and even the plain old cheap white button mushroom is very good for you. Oyster mushrooms contain natural LDL lowering compounds.
With regard to jiaogulan - there are a large number of published studies from reputable sources demonstrating its health benefits, if you take that alone, its pretty logical to assume it would help with longevity, anecdotally, the people groups that consume it daily are known for their comparative longevity (admittedly, that alone is not great evidence). Its very hard to scientifically prove ANYTHING is good for human longevity, we just know what improves biomarkers of health. Mouse studies are interesting but not always relevant.
"You could pick something like rapamycin, selegiline, metformin, or aspirin for more assured increases in lifespan"
I consider these myths, mostly debunked, although still under active scientific scrutiny. There is even less evidence that these will result in longevity than exists for jiaogulan, in fact taking these drugs is more likely to harm an otherwise healthy person. Rapamycin is well known for compromising the immune system and promoting cancer, metformin has an enormous list of negative side effects and has never been shown to increase max lifespans (more on this below). Aspirin is a terrible idea for healthy people (primarily due to increased chance of gastrointestinal bleeding):Aspirin Bleeding Risks Outweigh Benefits - ABC News
"The following critique was authored by a Professor of Applied Statistics at the Open University in the UK ("Professor" is a much more senior position in the UK than the USA, denoting something like a department head), and seems cogent and consistent with a slightly cryptic phrase in the abstract, in which case the study is likely not worth paying much attention to:
Quote
And, as a reminder: metformin has been tested now at high and low doses in normal, healthy mice, and also in a somewhat flawed study in rats, and in no case has metformin increased maximum lifespan;there was a very mild increase in average LS in the mouse studies, which might well be due to residual effects of a diet of lab chow and no exercise." [Credit to Michael Rae on that metformin info].
"Turmeric + Black Pepper is probably not doing much for you"
Like Jiogulan, there is a mountain of scientific evidence for the benefits of small amounts of turmeric in one's diet, among many other things, its a very powerful anti-inflamatory. Slightly off topic, but its also a phenomenal tool for recovery improving postoperative pain and fatigue.
-Gordo
Cloomis, Jan 04 2022 11:19 AM
Great job, Gordo. That takes a lot of dedication. I read your thread on CE as well. Excellent work.
You've thoroughly embraced CE. What's your opinion of saunas? I do two sets of 12 min. sauna followed by 5 min. cold bath (only 68 F, but that's what the local bath has) three times a week.
I see you've covered all the basics for plant food -- 1/2 oz. nuts, >5 oz. beans, veggies, fruits, etc. Have you considered adding fish? It's the only food category that adds longevity you don't have covered yet.
Probably don't need that inulin with how much plant-based food you're getting.
A Brazil nut a day? Shiver. I tried eating like three of those a week, and they made me light-headed. Ended up throwing away the pound I had bought.
You mention daily HIIT, which is solid. What do you do for low intensity physical activity and resistance training? Do you include sprint interval training or Tabata protocol or otherwise exceed 100% VO2max with your training?
Honestly, my comments would be minor tweaks. You have a solid routine, and have gone deep both on the plant-based diet and CE. Nice!
Gordo, Mar 30 2022 07:39 PM
Hey Cloomis, sorry I don't check in here very often but I'd love to respond even if late...
Cloomis, Jun 15 2022 02:01 AM
I've stopped sprint interval training (20-30 second sprints) and replaced with typical HIIT routine -- 10 min warmup, (2 min full out run, 3 min jog) x3 for a 25 minute workout twice a week. Results have been great, and I've, uh, recovered my VO2max (according to Apple Watch) from the drop I had when I replaced all runs with Sprint Intervals.
Wild-caught salmon, great! Looked at the study. I think you have it reversed. Pesco best for men, didn't reach statistical signficance for women.