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Longevity Health & Cognition Regimen

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#1 Juan Ponce de León

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Posted 05 April 2018 - 12:29 AM


Hi, this is my first post! Longtime lurker. Should I post this in Stacks? Filling out the form for all the ingredients would take FOREVER.

My stats: male, 34yrs, 5'10'' 165lbs (23.7 bmi) before starting.
 
I bike for work so I get plenty of physical activity.

I'm vegetarian and I intermittently fast from 10pm-2pm.
 
I've been on this for a month now. I feel incredible. Immediate and cumulative increase in energy and well being.
 
I'm also posting the supplements I'm going to research next as well as some that I've rejected for various reasons. Interested in comments on these as well.
 
Except for - the multi, b, fish oil, d, and melatonin - I take everything M-F, weekends off, 3 weeks on, 1 week off.
 
Is this a good cycle?
 
Should I add or remove anything?  
 
Should adjust the dosages, frequency or timing of anything?

All comments and criticisms welcome!

 

MORNING
 
Noopept - 3mg sublingual - .5/day - AMPA PAM, BDNF/NGF
 
NA-R-ALA - 100mg - 10/day - AMPK
 
ALCAR - 1/2g - 4/day S&S - AMPK
 
Taurine - 1/2g - 1/day
 
Beta-Alanine - 1/2g - 1.5/day S&S
 
Theanine - 1/4g - 2.5/day S&S - gaba PAM
 
Guarana (Caffeine)- 1/8g - 1/day - AMPK
 
Rhodiola - 1/4g - 2.5/day - AMPK
 
Gynostemma (Jiaogulan) - 1/2g - 3/day - AMPK
 
Green Tea Extract - 1/2g - 3/day S&S - AMPK, COMT
 
Quercetin - 1/2g - 5/day S&S - AMPK, COMT
 
Grape Seed Extract - 1/4g - 2/day S&S - AMPK, COMT
 
 
 
LUNCH
 
Berberine - 1/4g - 6/day S&S - AMPK, sirt1, NAD+, BDNF
 
Creatine - 5g - 9/day S&S - AMPK
 
Magnesium - 3g - 5/day
 
Schisandra - 1g - 3/day
 
Niacinamide - 1/2g - 3/day - increases NAD+
 
Lecithin (Sunflower) - 1g - 3/day
 
coQ10 - 100mg - 9/day S&S
 
Powder Total: 66/day but only 33/day on the monthly cycle
 
 
 
Curcumin - 1 @ lunch- 21/day S&S - AMPK
 
Ashwagandha - 1 @ lunch - 10/day S&S
 
Aspirin - 1 @ lunch - 1/day - AMPK
 
Lithium Orotate - 1 @ lunch - 8/day S&S - AMPK, BDNF/NGF
 
Multi - 1 @ lunch - 20/day - 3x/week MWF
 
B Vitamin - 1 @ lunch - 14/day S&S - 3x/week TTS
 
DHA - 2 @ lunch - 24/day - 3x/week MWF - AMPK
 
D3 - 1 @ lunch- 3/day S&S - every day
 
Melatonin - 1/2mg @ night - 2.5/day S&S - every night - sirt1
 
Pill Total: 95/day but only 50/day avg on monthly cycle
 
 
 
RESEARCH NEXT
 
Grapefruit Seed Extract - 1/4g - 1/day S&S
 
Hesperidin - 1/2g - 3.5/day - AMPK
 
Rutin - 1/2g - 7/day S&S - COMT, AMPK
 
Bitter Melon - 1/2g - 2/day S&S
 
Holy Basil - 1/2g -2/day - AMPK
 
Cordyceps - 1g - 5/day - AMPK
 
Reishi (Ganoderma Lucidum) - 1g - 5/day - AMPK
 
Panax Ginseng - 1g - 15/day - AMPK
Possible pesticide risk!
 
Benfotiamine - 1/4g - 6/day
 
Sulbutiamine - 
 
 
 
TOO EXPENSIVE (BUT WOULD LIKE TO TAKE)
 
SAMe - 400mg @ morning - 57/day S&S
 
Astaxanthin - 4mg - 18/day S&S
 
Pterostilbene - 1 @ lunch- 25/day S&S - 2x/week - AMPK, sirt1
 
 
 
REJECTED
 
Shilajit - 1 @ morning - 250mg - 26/day - boosts coq10
Avoid - High levels of heavy metals, don't buy from china!
 
Ubiquinol w/PQQ - 1 @ lunch- 69/day S&S - 2x/week
Too expensive, buying coQ10 powder instead
 
PQQ - 1 @ lunch - 40/day S&S
Too expensive
 
Fisetin - 1 @ lunch - 44/day - sirt1
Too expensive
 
Myricetin - 1 - 68/day
Too expensive
 
NR - 1 @ lunch - 53/day S&S - NAD, sirt1
Take inexpensive Niacinamide instead. NR is broken down into Niacinamide.
 
Lutein - 400mg(20mg) - 5/day S&S
Better to take astaxanthin, get lutein from spinach and kale
 
Fenugreek - 1g - 2.5/day
Needs to be soaked in water first
 
Lycopene - 1/4g - 10/day
Unsure of much benifit
 
Leucine - 2g - 6/day
Avoid - mtor agonist
 
L-Citrulline - 3g - 9/day
Avoid - mtor agonist
 
D-Ribose - 4g - 16/day
Avoid- causes advanced glycosylated end products
 
Bacopa Monnieri - 1/4g @ morning - 18/day
Avoid - too much peripheral dopamine
 
Artichoke Extract (Luteolin)- 1/2g - 2.5/day - COMT
Avoid - upregulates monoamine transporters, and increases cAMP
 
Forskolin - 1 @ lunch- 18/day S&S
Avoid - dramatically increases cAMP
 
Carnosine - 1/2g @ morning - 24/day S&S
Carnosine is broken down into Alanine and Histidine in the stomach.
Histidine is rarely deficient better to take Beta-Alanine and protein.
 
Whey Protein - 5g @ lunch - 15/day
Cheaper to eat eggs or sprouted bread
 

Edited by Juan Ponce de León, 05 April 2018 - 12:47 AM.


#2 RWhigham

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Posted 06 April 2018 - 01:24 AM

Regimen Critique

  • Noopept
  • NA-R-ALA - will chelate & redistribute mercury increasing its toxicity. No mercury exposure? then no problem. See Cutler protocol.
  • ALCAR -  increases lifespan in rodents. I don't see any down side.
  • Taurine  -  humans normally synthesize what they need. Excess inhibits PARP-1 reducing DNA repair (which hastens aging)
  • Beta-alanine - goes well with creatine for exercise. Too much can deplete magnesium and taurine. Best source of carnosine
  • Theanine - goes well with coffee. Coffee increases lifespan in humans.  Don't know about guarana.
  • Guarana  - Uric Ac disposal gene is broken in humans. Coffee, vit-c, & cherries reduce uric acid. Don't know about guarana
  • Rhodiola - Siberian ginseng (eleuthero), rhodiola, and schisandra  are synergistic for sympathetic/parasympathetic balance
  • Gynostemma -  a very powerful AMPK activator & CR mimetic.  Daily use can reduce thyroid T3 hormone and raise LDL-C
  • Green Tea Extract - Part of Tim Ferriss PAGG stack to reduce visceral fat. Can damage liver. Consider adding milk thistle for liver
  • Quercetin - probably safe with pulsatile use. Continuously maintained levels in vitro cause extensive DNA damage.
  • Grape Seed Extract - almost all brands are garbage adulterated with peanut shells. The good stuff at bedtime raises NAD+ via NAMPT
  • Berberine - often substituted for metformin for life extension, but berberine has strong liver P450 detox interference, metformin does not
  • Creatine - increases lifespan in rodents. Inhibits myostatin for muscle increase.  Can cause leg cramps when thyroid T3 is low
  • Magnesium citrate - I use Mg-malate which has excellent intestinal tolerance (absorption). The malic acid also has benefits
  • Schisandra - synergistic with rhodiola and eleuthero
  • Niacinamide - classic inhibitor of Sirt1 in-vitro; but converts to NAD+ in-vivo raising Sirt1 in-vivo if not too much taken
  • Lecithin (sunflower) -  I'd rather eat an egg. Egg yolks are high in lecithin.  The PUFA in sunflower oil goes rancid.
  • CoQ10  -  200 mg/day reduces CHD by 54%.  (More than statins).  200 mg/d may be optimum
  • Curcumin - some is good, too much is likely harmful
  • Ashwagandha - the king of adaptogens. No toxicity. No upper limit.
  • Aspirin - causes stomach bleeding.The aspirin precursor salicin in white willow bark does not cause stomach bleeding
  • Lithium orotate -  take at bedtime to increase NAMPT at night. NAMPT converts nicotinamide to NAD+.
  • (A good quality OPC-Grape Seed Extract at bedtime raises NAMPT at night even better)
  • B Vitamins - Jarrow B-right looks good, but i'd rather take niacinamide at bedtime. Swanson Activated-B has no niacinamide
  • DHA - this is PUFA that can go rancid. A tiny bit is enough. Keep refrigerated and take < 1g per day. Children need it, adults may not
  • D3  5,000 - 1 to 3/day  (>1 is controversial). You must take Vit-mk2 as well to prevent D3 from causing calcium deposits in arteries.
  • Melatonin - may prevent eventual shrinkage of the thymus gland and spleen
  • Grapefruit seed extract
  • Hesperidin
  • Rutin
  • Bitter Melon
  • Holy Basil - touted for ursolic acid. The best source of ursolic acid are certain rosemary extracts that are high in ursolic acid
  • Cordyceps
  • Reishi
  • Panax Ginseng - Good quality is very expensive and hard to get. Eleuthero (Siberian ginseng) is much cheaper and more effective
  • Benfotiamine - cleans capillary beds,  converts AGE's to lipofuscin,  reduces NF-kb (inflammation). I take 300 mg/day
  • (I take centrophenoxine to remove lipofuscin)
  • Sulbutiamine - Best thiamine. Passes BBB. Benfotiamine needs accompaning thiamin. I take 200 mg of sulbutiamine MWF
  • (Other forms of B1 are Cocarboxylase & TTFD -  the benfotiamine and sulbutiamine are enough already)
  • Caution - Two people that posted on Longecity died from fatal wasting after taking high doses of B1 and Biotin together
  • SAMe - too expensive, Sulphur and methylation are both easily available elsewhere. Taken by some for a psychotropic effect
  • Astaxanthin -  Its antioxidant molecule fits across lipoprotein membranes perfectly greatly reducing oxLDL. I take 12 mg/d.
  • (The Swedish process for making astaxanthin indoors gives a cleaner--no ocean slime taste--product)
  • Pterostilbene - patented & over-hyped as a "better resveratrol", no lifespan increase in rodents. Promotes mito fission.
  • (I use pterostilbene only to help promote temporary hyper-fission of mitochondria to clean out "zombies"
  • Shilajit
  • Ubiquinol - promoted as a better CoQ10.  I don't think so.
  • PQQ - promotes mitogenesis. If it makes more brown fat that would be great. Not sure it does that
  • Fisetin
  • Myricetin
  • NR - strongly hyped and over priced. I'm waiting for the NAD+ story to mature.
  • (Meanwhile take lithium and OPC-Grape seed extract with niacinamide at night to increase NAD+)
  • (Niacinamide conversion to NAD+ is limited by NAMPT--taking more niacinamide during the day than converts will inhibit Sirt1)
  • (Lithium and OPC-Grape Seed Extract at bedtime increase NAMPT overnight. NAMPT has a 24 hr rhythm)
  • Lutein
  • Fenugreek - damages the thyroid gland
  • Lycopene - too expensive. Prevents cancer. Just take a spoonful of inexpensive tomato paste several times per day
  • Leucine (mTor agonist) - I add 3g to my weight lifting drink. I lift weights once/wk by the protocol in the book "Body by Science"
  • L-Citrulline - I take 3.5 g (1 tsp) twice/day in my coffee to help eliminate visceral fat.
  • D-Ribose - promotes glycation (AGE's) but a tiny amount at bedtime might help convert niacinamide to NAD+
  • Bacopa Monnieri - estrogenic, kills libedo, raises estradiol, not good for men
  • Artichoke extract - ciltep, controversial--I tried celtep and gave up on it
  • Forskolin - ciltep, controversial
  • Carnosine -  carnosine half-life is 3.9 hrs. Beta alanine converts to carnosine gradually giving a smoother level than taking carnosine
  • Whey protein - extremely insulinogenic.  Milk proteins spike insulin higher than anything else. Much higher than straight sugar!
  • (Insulin spikes promote aging, visceral fat, & metabolic syndrome)
  • (Cheese has the milk protein, casein. It is much less insulinogenic than whey; so some modest cheese consumption is ok)

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#3 Juan Ponce de León

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Posted 09 April 2018 - 05:57 AM

Thank you for your comments!
 
Gunna start taking lithium, grape seed extract and niacinamide at night. Is 500mg of niacinamide a goldilocks dose?
 
What do you think about my cycle: m-f/weekends off, 3 week on/1 week off?
 
Couldn't find any solid information on a good cycle.


#4 pamojja

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Posted 09 April 2018 - 10:26 AM

 

Regimen Critique

  • Caution - Two people that posted on Longecity died from fatal wasting after taking high doses of B1 and Biotin together

 

What were the high doses taken for how long? - What were the preconditions which made them take high doses?

 

How was it verified that these harmless vitamins were the cause of fatal wasting in each case?
 


Edited by pamojja, 09 April 2018 - 10:29 AM.


#5 RWhigham

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Posted 09 April 2018 - 08:22 PM

 

Regimen Critique

  • Caution - Two people that posted on Longecity died from fatal wasting after taking high doses of B1 and Biotin together

 

What were the high doses taken for how long? - What were the preconditions which made them take high doses?

 

How was it verified that these harmless vitamins were the cause of fatal wasting in each case?

 

This was faulty memory on my part.  Its been stuck in my head that high biotin and B1 are dangerous. Don't know where I got that from.

 

The two cases on Longecity of undiagnosed wasting were associated with taking D-Ribose while on a low-carb diet. In neither case was death verified nor the actual cause of the wasting reported.

 

Case 1: sentrysnipe reported a friend wasting away in Jan 2012. He never responded to an inquiry about her health in Dec, 2012., I assumed she had passed.

 

Case 2: Fighter  had undiagnosed wasting in Mar 2012. At the end of the referenced thread he was still wasting. He never responded to the last inquiry about his health in 2014 and again I assumed he had passed. But I see that he popped up again in 2017.

 

I apologize for the mistake.   I try to double check things, but in this case I had a long standing conviction that was wrong. 


Edited by RWhigham, 09 April 2018 - 08:54 PM.


#6 pamojja

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Posted 09 April 2018 - 09:09 PM

I apologize for the mistake.   I try to double check things, but in this case I had a long standing conviction that was wrong. 

 

Thanks for the effort to verify. For example myself am for 9 years moderately low-carb (<70 g/d), take ribbose (2.2 g/d), biotin (4.3 mg/d) and thiamine and derivatives (280 mg/d) in average, but my weight stayed exactly the same.

 

Though I do have a number of diagnoses which could have lead to wasting (PAD, COPD, T2D, stroke...), in fact, much reversed or stayed asymptomatic. Guess in many cases vitamins cause mortality because of preconditions, in attempts to be treated with vitamins.

 

For example Isabella Wentz recommends temporarily somewhat higher doses of thiamine against fatigue.
 

And the most excessive successful biotin dose of anyone taking at 50 000 mcg/d I read about on PhoenixRising. Also contains a link to an ongoing trial with 300mg 3 times per day for MS.



#7 RWhigham

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Posted 09 April 2018 - 09:25 PM

 

Thank you for your comments!
 
Gunna start taking lithium, grape seed extract and niacinamide at night. Is 500mg of niacinamide a goldilocks dose?
 
What do you think about my cycle: m-f/weekends off, 3 week on/1 week off?
 
Couldn't find any solid information on a good cycle.

 

 

I have no idea how much niacinamide is optimum. 500mg is what I take Mon, Wed, and Fri night, along with 5 mg lithium  and 100 mg of Dynveo brand OPC-grape-seed extract.  I don't know how to verify it's working.

 

I have no insight into your "cycling" of supplements  I suspect it's fine.

 

For studies showing OPC-GSE raises NAD+ see Dynveo


Edited by RWhigham, 09 April 2018 - 09:57 PM.

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#8 pamojja

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Posted 09 April 2018 - 10:23 PM

 

Magnesium - 3g - 5/day

 

Does this mean you take 3 g of the Mg-citrate linked to, 5 times per day? - or 5 days a week?

 

 

What do you think about my cycle: m-f/weekends off, 3 week on/1 week off?

 

This way of cycling seems a very viable way. Though generally think it isn't that necessary with essential water-soluble nutrients, one would anyway get every day in food. Fat-solubles due to their half-life can be spread out further. With botanicals usually also not eaten each and every day, cycling does make much more sense.



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#9 Juan Ponce de León

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Posted 10 April 2018 - 06:23 PM

Does this mean you take 3 g of the Mg-citrate linked to, 5 times per day? - or 5 days a week?

 

 

This way of cycling seems a very viable way. Though generally think it isn't that necessary with essential water-soluble nutrients, one would anyway get every day in food. Fat-solubles due to their half-life can be spread out further. With botanicals usually also not eaten each and every day, cycling does make much more sense.

 

The #/day refers to how many cents per day (I have the price totals for powders and for pills which comes to around $1.60/day total). And S&S refers to amazon's Subscribe & Save. I don't take anything more than once per day. I know not everything needs to be cycled but I do it anyway for simplicity sake.







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