I am 75 and have already crashed, post covid (not post vax). I am looking at a lot of the longevity material when it comes to recovering from long covid. I am theorising that long covid is the collapse of several terrain systems, and that whatever actually caused the collapse, recovery is only possible if the terrain recovers. That has taken me into the same territory as longevity medicine, even though priority is recovering from serious 'injury' rather than slowing aging. The aspects of health that collapse with age, also collapse, but faster, with whatever the covid assault really was.
I have also done the same thing with using powders if I can, and I incorporate them into a kefir drink or yoghurt for the same reasons. For the supplements I do take, whether powders or capsules, I take the closest product to natural I can find on the market, so my vitamin C is fruit based, my resveratrol is dried grape skins, my vitamin bs etc are beef offal tablets of various kinds. Most critically I have checked everything I take for fillers like magnesium stearate and maltodextrin, and have removed them all from my stack - I was surprised at how many brands I thought were reputable use a range of dubious fillers.
And it is sooo important to understand genetics. At the gross end, I am “heterozygous for both the MTHFR C677T and A1298C variants, and slow COMT, meaning I have to pay special attention to all the limitations imposed by those genes (along with quite a few others that seem to reflect the same limitations).
I am believe in science of these supplements but skeptical whether they are for everyone. One thing is for sure the next decade belongs to individual treatment. Check and verify that what you take at least registers on some verifiable blood test. Otherwise celebrity endorsement is like the organic stamp on the box. Is it really organic to what standards
Love this, honestly, that “no drama, just get it down” approach is often the most sustainable. The only clinical footnotes I’d add: a few compounds are intentionally formulated as enteric-coated or extended-release (and those shouldn’t be opened), and certain powders can be irritating on an empty stomach. But for standard vitamins/minerals and many basic supplements, your method is a very practical solution, especially if it improves consistency.
I dump out the contents of supplements that come in capsules. I put all the powders and capsule contents in a medicine cup, take a swig of water into my mouth, and dump the powders in with the water, and swallow them that way. I am not picky about taste so bitter or sulfur tastes in the mix don't bother me.
I take NAC because it generally keeps my always clear, vitamins C, B3, B6, D3 and K2. I live in a cold environment and work indoors. I take astaxanthin because years ago it eliminated terrible osteoarthritis. I take NAD+, I take Fatty 15. It really helped my blood test numbers. I take magnesium. And more
I love your list, and I, too, like to use powders. Now that I am 70, I have added a few others. Most people we test in this modern era of deficiency are deficient in B-12, D3, and Magnesium. I use B-12 via injection, D3 with K2 orally, and I use Mg capsules, but if I have constipation, I’d use the powder form. Thanks for the inspiration.
Really excellent breakdown of a practical suplementation strategy. I've been experimenting with rotating anti-inflammatories similar to what you describe, and the idea of switching between resveratrol, hesperetin, and quercetin depending on what my system seems to need has been working suprisingly well. The point about powdered forms to reduce capsule burden is something I hadnt fully considered until reading this.
Hi! One suggestion, if you haven’t already lab tested your bifido bacteria yogurt - please consider it. It’s notoriously difficult and most “bifido” yogurt has little to none of it. I don’t bother with it and instead take a simple probiotic and (crucially) acacia fiber, which selectively feeds bifidobacteria, and I have evidence of restoring my bifidobacteria using that strategy.
I do take a high-dose bifido probiotic as well, especially when I'm not eating yogurt. I open a capsule of it into my yogurt as I make it, hoping that it is lively and can multiply. I assumed the yogurt from the store likely was lactobacillus species... heck, I was just happy that the store-brand yogurt had enough in it to work as a starter.
I'll look into adding acacia fiber - thanks for the tip!
I have absolutely gone overboard but I’ve been feeling amazing the last few months since I doubled the number of supplements I take. I really do need to find a doc versed in anti-aging to pinpoint really what I need and what I don’t.
Vita B, C, D, E, K, CoQ10, curcumin, resveratrol, NAD, EPA, calcium, magnesium, collagen, small dose of creatine.
I’ve been taking metformin for 4 years. Peter Attia and I believe Rhonda Patrick aren’t fans but David Sinclair is and my workout/strength goals aren’t so much that they’re inhibited by the metformin, a reason against taking it.
I follow Peter Attia, he does a good job of digging into the research. Based on things he has said, I dropped resveratrol and NMN. Seems like the evidence is simply not there for them. I take rapamycin, an SGLT-2 inhibitor, curcumin, fish oil, creatine, magnesium, whey isolate protein with no artificial sweeteners (I'm vegetarian, need more protein), and vitamins D, K, B6 and B12, along with a few other things for my specific medical conditions.
Rapamycin, dosed properly, is widely considered the most promising longevity drug by leading researchers, almost all of whom take it themselves. Peter Attia, David Sinclair, Nir Barzilai all take it. The researchers generally say "The clinical studies are not there yet to say everyone should take it, but I'm taking it." That's good enough for me. Google rapamycin longevity you'll find lots of articles about it. I get it through gethealthspan.com
Hard to draw conclusions without knowing dosing and length of studies. It would seem odd if humans were the only species not to benefit from rapamycin. Also it could be erecting things in a way that doesn’t show up in those measurements.
Want to prevent Alzheimer's? Lower your cholesterol. Either get lucky with your genetics of naturally low cholesterol, change your diet to lower your cholesterol, or take a cholesterol lowering medication. No matter how you do it, lowering your cholesterol leads to a decreased risk of dementia: https://thescamdoctor.substack.com/p/the-full-laypersons-guide-to-cholesterol?r=6hgshq
I’ve been making L-Reuteri yogurt in my Instant Pot and eating it every morning on an empty stomach. Apparently that’s the only way to populate your intestines. Any other food present will cause your stomach to digest the bacteria
As a biotech entrepreneur, I'd rather test my biome & then decide what supplements my body needs and in how much quantity. This is what precisely, we've built at Genefitletics.
We've built a platform that measures your biological signals & early molecular abnormalities underlying high energy resistance & dissipative losses (mitochondria functions). Based on our precision insights, we recommend molecular & dietary substrates in specific dosage & frequency that can fine tune an individual's biological mechanisms & promote longevity & re-establishes goldilocks balance of energy resistance.
I am 75 and have already crashed, post covid (not post vax). I am looking at a lot of the longevity material when it comes to recovering from long covid. I am theorising that long covid is the collapse of several terrain systems, and that whatever actually caused the collapse, recovery is only possible if the terrain recovers. That has taken me into the same territory as longevity medicine, even though priority is recovering from serious 'injury' rather than slowing aging. The aspects of health that collapse with age, also collapse, but faster, with whatever the covid assault really was.
I have also done the same thing with using powders if I can, and I incorporate them into a kefir drink or yoghurt for the same reasons. For the supplements I do take, whether powders or capsules, I take the closest product to natural I can find on the market, so my vitamin C is fruit based, my resveratrol is dried grape skins, my vitamin bs etc are beef offal tablets of various kinds. Most critically I have checked everything I take for fillers like magnesium stearate and maltodextrin, and have removed them all from my stack - I was surprised at how many brands I thought were reputable use a range of dubious fillers.
And it is sooo important to understand genetics. At the gross end, I am “heterozygous for both the MTHFR C677T and A1298C variants, and slow COMT, meaning I have to pay special attention to all the limitations imposed by those genes (along with quite a few others that seem to reflect the same limitations).
Supplementing is tricky business.
I am believe in science of these supplements but skeptical whether they are for everyone. One thing is for sure the next decade belongs to individual treatment. Check and verify that what you take at least registers on some verifiable blood test. Otherwise celebrity endorsement is like the organic stamp on the box. Is it really organic to what standards
Love this, honestly, that “no drama, just get it down” approach is often the most sustainable. The only clinical footnotes I’d add: a few compounds are intentionally formulated as enteric-coated or extended-release (and those shouldn’t be opened), and certain powders can be irritating on an empty stomach. But for standard vitamins/minerals and many basic supplements, your method is a very practical solution, especially if it improves consistency.
I dump out the contents of supplements that come in capsules. I put all the powders and capsule contents in a medicine cup, take a swig of water into my mouth, and dump the powders in with the water, and swallow them that way. I am not picky about taste so bitter or sulfur tastes in the mix don't bother me.
I take NAC because it generally keeps my always clear, vitamins C, B3, B6, D3 and K2. I live in a cold environment and work indoors. I take astaxanthin because years ago it eliminated terrible osteoarthritis. I take NAD+, I take Fatty 15. It really helped my blood test numbers. I take magnesium. And more
I love your list, and I, too, like to use powders. Now that I am 70, I have added a few others. Most people we test in this modern era of deficiency are deficient in B-12, D3, and Magnesium. I use B-12 via injection, D3 with K2 orally, and I use Mg capsules, but if I have constipation, I’d use the powder form. Thanks for the inspiration.
Totally agree with testing B12, D3, etc and supplementing when deficient! I do take vitamin D in the winter months.
Really excellent breakdown of a practical suplementation strategy. I've been experimenting with rotating anti-inflammatories similar to what you describe, and the idea of switching between resveratrol, hesperetin, and quercetin depending on what my system seems to need has been working suprisingly well. The point about powdered forms to reduce capsule burden is something I hadnt fully considered until reading this.
Hi! One suggestion, if you haven’t already lab tested your bifido bacteria yogurt - please consider it. It’s notoriously difficult and most “bifido” yogurt has little to none of it. I don’t bother with it and instead take a simple probiotic and (crucially) acacia fiber, which selectively feeds bifidobacteria, and I have evidence of restoring my bifidobacteria using that strategy.
I do take a high-dose bifido probiotic as well, especially when I'm not eating yogurt. I open a capsule of it into my yogurt as I make it, hoping that it is lively and can multiply. I assumed the yogurt from the store likely was lactobacillus species... heck, I was just happy that the store-brand yogurt had enough in it to work as a starter.
I'll look into adding acacia fiber - thanks for the tip!
Fish oil, creatine, glycine and magnesium. Each of them for very good reasons we all know already.
I take them every other day, since i'm on a long term alternate day fasting and i don't take anything in my fasting days.
I have absolutely gone overboard but I’ve been feeling amazing the last few months since I doubled the number of supplements I take. I really do need to find a doc versed in anti-aging to pinpoint really what I need and what I don’t.
Vita B, C, D, E, K, CoQ10, curcumin, resveratrol, NAD, EPA, calcium, magnesium, collagen, small dose of creatine.
I’ve been taking metformin for 4 years. Peter Attia and I believe Rhonda Patrick aren’t fans but David Sinclair is and my workout/strength goals aren’t so much that they’re inhibited by the metformin, a reason against taking it.
I forgot to add CoQ10 to my list above. The studies on it are solid for mitochondrial support as well as heart health.
Have you considered your cholesterol levels in the equation?
https://thescamdoctor.substack.com/p/the-full-laypersons-guide-to-cholesterol?r=6hgshq
I follow Peter Attia, he does a good job of digging into the research. Based on things he has said, I dropped resveratrol and NMN. Seems like the evidence is simply not there for them. I take rapamycin, an SGLT-2 inhibitor, curcumin, fish oil, creatine, magnesium, whey isolate protein with no artificial sweeteners (I'm vegetarian, need more protein), and vitamins D, K, B6 and B12, along with a few other things for my specific medical conditions.
Why do you take rapamycin?
Rapamycin, dosed properly, is widely considered the most promising longevity drug by leading researchers, almost all of whom take it themselves. Peter Attia, David Sinclair, Nir Barzilai all take it. The researchers generally say "The clinical studies are not there yet to say everyone should take it, but I'm taking it." That's good enough for me. Google rapamycin longevity you'll find lots of articles about it. I get it through gethealthspan.com
I thought it was interesting that this preprint looking at longevity drugs didn't find a statistical benefit for rapamycin. https://www.biorxiv.org/content/10.1101/2024.10.22.619522v1
Hard to draw conclusions without knowing dosing and length of studies. It would seem odd if humans were the only species not to benefit from rapamycin. Also it could be erecting things in a way that doesn’t show up in those measurements.
Want to prevent Alzheimer's? Lower your cholesterol. Either get lucky with your genetics of naturally low cholesterol, change your diet to lower your cholesterol, or take a cholesterol lowering medication. No matter how you do it, lowering your cholesterol leads to a decreased risk of dementia: https://thescamdoctor.substack.com/p/the-full-laypersons-guide-to-cholesterol?r=6hgshq
The biggest longevity hack out there...being born in the 21st century:
https://thescamdoctor.substack.com/p/youre-being-lied-to-about-chronic-708?r=6hgshq
supplements truly go a long way
I’ve been making L-Reuteri yogurt in my Instant Pot and eating it every morning on an empty stomach. Apparently that’s the only way to populate your intestines. Any other food present will cause your stomach to digest the bacteria
As a biotech entrepreneur, I'd rather test my biome & then decide what supplements my body needs and in how much quantity. This is what precisely, we've built at Genefitletics.
We've built a platform that measures your biological signals & early molecular abnormalities underlying high energy resistance & dissipative losses (mitochondria functions). Based on our precision insights, we recommend molecular & dietary substrates in specific dosage & frequency that can fine tune an individual's biological mechanisms & promote longevity & re-establishes goldilocks balance of energy resistance.
Nice that you've taken the time to sell your services on my substack ;-)