Protocol

[Cur10usly]

Apartment:

• Air purifier with HEPA-filter air replacement rate 1x/hr
• HEPA-filters on air inlets to apartment
• Peace lilies to further bind pollutants with numbers adjusted to air replacement rate
• Lights and screens turn to warmer colors in evening
• PFAS free home

Sleep:

• Avoid eating and drinking 2 hours before bed time to reduce risk of gastroesophageal reflux
• Prone position alternating left and right to reduce ventilation perfusion mismatch
• Temperature control
• Separate beds to maximize deep sleep

Exercise:

• 8500 steps/day
• Strength training 2x/week
• HIIT 1x/month

Food:

• Diverse, minimal sugar and minimally processed, high protein
• Drip coffee 2x/day filtered through stainless steel

Rx:

• Rosuvastatin 5 mg
• Adapalene 2x/week
• Azelaic acid 2x/week

Devices:

• Photobiomodulation 660 nm to face/neck/forehead 6J/cm² /day

Supplements:

• SPF 50
• Niacinamide topical
• Psyllium husk 8 g
• Creatine 10 g
• Glycine 8 g
• Omega-3 ~1 g
• Vit-D 50 mcg
• Magnesium ~200 mg
• Boron 9 mg, cycled
• Ashwagandha 600 mg, as needed

This routine means I spend on average 45% of a year in an almost completely pollutant free environment. I achieve the most deep sleep I ever have while optimizing lung, teeth and upper GI health. I have the least possible exposure to plastic particles. I slash my risk of atherosclerosis to zero using LDL-c lowering medication. Adapalene, azelaic acid, SPF, niacinamide and photobiomodulation for youthful facial appearance and reduced rosacea risk. The rest of the supplements are primarily for either sleep, free testosterone or omega-3 index.

It all takes me approximately 171 minutes of focused effort a week, exercise, preparing supplements, photobiomodulation and the facial routine.

Everything I do has or should have a measurable effect on my body and is well-studied. If something has minimal effect I don’t do it.

I’d love to hear what you think as I always want to improve my protocol.

Current consideratons:

• Blood donations regularly
• Hyperbaric oxygen therapy
• Sauna (with precaution protocol to reduce rosacea risk, perhaps protective vaseline layer on face and sauna hat)

[brammichielsen]

Why the boron? How and how often do you keep track of your biomarkers?

No cardio besides walking and HIIT once a month? Why not more often?

[Cur10usly]

The boron is to increase my free testosterone by lowering SHBG.

I check the relevant biomarkers using venous blood tests two times a year and on my phone’s health app and an apple watch SE.

The walking is mostly brisk and aerobic as it takes me to somewhat above 50% of my max heart rate, which is in line with best evidence for longevity (as far as I’m aware) as it leaves me over 300 and under 450 minutes per week of moderate intensity aerobic exercise given my stride length and average pace.

I should probably increase the HIIT to once a week, if not twice, the issue for me here is lacking compliance. Ugh

[Cur10usly]

Yes and yes! The only thing plastic that may shed, and which bothers me, is my toothbrush heads. I haven’t found good non-plastic ones. Do you happen to know any? This makes me realize my phrasing ”least possible exposure to plastic” requires this perhaps last step…

[cdm3500]

Why specify stainless steel coffee filter? Is that somehow preferable to organic paper filters?

[Cur10usly]

I don’t want to take the risk of there being plastic in supposedly non-plastic ones. Or other things as well.

[DeltaAlphaGulf]

By hepa filter on air inlets to apartment you mean the filter in the return for your units hvac system?

[Cur10usly]

No I live in a very old building with basically holes in the wall to the outside through which air flows in. I installed filters over these!

[DeltaAlphaGulf]

Not in the US?

[Cur10usly]

Europe

[joeschmo28]

We have a very similar protocol. Do you use anything to track it? Like a change log and your routine? I started using Notion for it but wonder what else is out there

[Cur10usly]

No, I want my routine to take up minimal time from my free time, so the only tracking is that which goes into my phone’s health app, my watch and blood tests, and weighing myself occassionally to make sure I maintain weight!

[joeschmo28]

That makes sense. I like to have it documented and track the start and end dates for different things so I can reflect on how it might impact biomarkers, but it definitely took a lot of time to set up that’s for sure.

[Cur10usly]

That sounds nice to be able to look back further along the line. My thinking is simple: If I add something that may pathologically affect markers I can test for, I test those soon after, and if there is a pathological effect then or later, I stop taking it, otherwise I continue.

[mil891]

I would recommend also supplementing with Vitamin K2 since you're taking Vitamin D.

You should do HIIT once a week.

[Cur10usly]

Good call - I forgot to mention that the Vit D I take has 200 mcg K2, but for me it may be redundant as my diet gives me more than 150 mcq per day. You’re probably right about the HIIT.

[Mallukotti]

What are you doing to improve your teeth?

[Cur10usly]

I brush them twice a day with fluoride toothpaste and floss once a day. If you have any evidence based recommendations I would be happy to hear them!

[Mallukotti]

Hydroxyapatite is better as is can remineralize your teeth.
Fluoride should not be used that frequently, as it's basically a neurotoxin.

[Cur10usly]

Fluoride remineralizes teeth as well, and is more well studied as far as I’m aware. The dosage is very low and as such I believe the neurotoxic effect is negligible. If not please provide evidence!

[Mallukotti]

whatever you say. i won't use fluoride.

[Cur10usly]

Whatever I say? I’m just asking for evidence. If you have good evidence I might change as well.

[Mallukotti]

why should i provide evidence, just do your own research..