Background: A bit about myself - I’m a family medicine resident physician (age 30) with a background in computational biochemistry and computer science (for context - before med school got a offer letter for Google after foo.bar secret invite and several rounds of interview. Also, my fiancee is currently a Google engineer in security, feel free to reach out if you’re in tech), planning to go into a geriatrics fellowship.
Not your physician, not medical advice, just what I take personally with my current medical conditions and individual situation. Check with your physician.
None of these are endorsements for any particular products and I don’t have any conflict of interests. I may change products in the future.
Meds:
- Rapamune (branded) 6 mg po qweekly
- Focalin XR (branded) 20 mg po qAM (I have well-compensated ADHD, formally diagnosed by neuropsychological testing)
- Precose (branded acarbose) 25 mg prn with high-carb meals - I use CGM Freestyle Libre 3 to monitor because of dietary nutraceuticals.
- Neurontin 300 mg po prn. Off label anxiety/sleep only, maybe use once a month.
- Psilocybin 25 mg once every 2 months (tea made from psilocybe sourced from a Canadian brick and mortar, added lemon and ginger) + CBT session for GAD. I also have monthly executive coaching with psychiatrist, it bills under my PPO.
Foods/Supplements:
- Natto (equivalent to Vitamin K2 MK-7 100 μg)
- Magnesium L-Threonate (NOW Foods, Magtein) + Vitamin B-6 100 mg USP grade
- Creatine Monohydrate (Alzchem Creapure) 5 g
- Niacin 100mg, USP
- Vitamin D3 1000 IU, USP
- Broccoli sprouts ~4oz, heated & Broccoli ~3 cups, USDA organic (Spermidine & Sulforaphane)
- Collagen Peptides (Vital Proteins) mixed in bone broth (USDA organic)
- Salmon Roe 50g (Vital Choice, wild alaskan)
- KSM-66 Ashwaganda (USDA organic certified)
- 6 cups of green tea, made from USDA organic loose green tea leaves (L-theanine, catechins)
Diet:
16/8 intermittent fasting meals 10am - 6pm, and mostly traditional Okinawa diet (pre-world war II) with some subs from traditional Mediterranean diet if the specific food/herb/spices/tea is not available in the US or deemed a potential safety risk. There’s way too many potential active nutraceuticals that I eat specifically, I’m not going to list them. Note there is likely drug-drug interactions (including those with rapamycin) with my approach which I also carefully account for (at least for known ones listed in databases and current knowledge) and test blood levels for. I’m not going to list them, but I can provide methodology - I used deep neural network with the following databases NIH-Library of Integrated Network-Based Cellular Signatures, Universal Natural Product Database, Kyoto Encyclopedia of Genes and Genomics to look for mTOR, AMPK and SIRT related pathways. I use clinical decision support tools, WGS in CLIA certified, combined with expert consults to avoid interactions and bioavailability issues etc.
Exercise:
Weekend HIIT Saturday morning (Orangetheory for now), sometimes indoor rock climbing on Sundays if I can fit it in. Gym during the week, strength training full body, 1 set, max weight with 5-7 reps, 20 min, circuit. 2-3x/week. On my feet during rounds for 4 hours per day rest of the time. Apple Watch.
Sleep:
Morning blue light therapy, 480 nm, 1000 lux, 15 min. Watch sunrise 5 minutes if possible. Watch sunset 5 minutes. Filter all blue light with polarized night eyeglasses, use red night lights only 3 hours before bed. 7 hrs sleep, custom actigraphy with machine learning algorithm optimization (not as good as PSG).
Skin:
Xeomin injections, 1/4 recommended dose, every 6 months done only by board certified dermatologist
Ketaconazole 2% USP shampoo
Retin-A, topical USP
Salicyclic acid 2% USP face wash
Custom topical prebiotic and probiotic mix (trehalose and many strains of potential probiotics, I make it myself using custom lab equipment)
Custom rapamycin ointment, topical (I make it myself using custom lab equipment)