| 1/10 thru 2/28/10 |
Added Caloric Restricton Mimetic Formula, replacing Resveratrol products as supply is exhausted - product contains resveratrol plus additional ingredients. Added Euopean Leg Solution (Diosmin 95) for 3 month usage and repeats as needed - to reduce/eliminate areas of small spider veins on lower calves/ankles. Added Goji100 (100% goji juice) to smoothie contents - supplement amount of dried berries. Added Krill Oil - contains unique phospholipids of both EPA and DHA plus more astaxanthin. Added pioglitazone - it is a CR mimetic drug which should lower serum glucose. Added Theralac, starting with 1 every meal for 2 weeks - a unique probiotic supplement. Added Zyflamend - Antiinflammatory complex containing 5 ingredients not in anything else. Restarted -BPAP - topical Deprenyl supply exhausted and no longer available from compounding pharmacy at reasonable price. Replaced DHEA capsule with sublingual tablet - 1 less item to swallow. Increased Arthro-Immune Joint Support from 1 - deletion of single ingredient BioCurcumin product. Increased Omega 3 EPA/DHA from 3F - because of fewer fish at meals with further reduction of protein intake. Increased Mega Lycopene from 1F - beneficial to prostate health. Increased Super Upiquinol (CoQ10) from 2F - the benefits of CoQ10 keep piling up and the natural statin in Red Rice Yeast reduces body's creation of it. Replaced B5 (pantothenic acid), Taurine, TMG capsules with powder to be used in "meal cocktail" - reduction of capsules/tablets consumed to control Kitty's IBS symptoms. Replaced BHT powder in olive oil used in "meal cocktail" with capsules - capsules now available and less work. Replaced Enhanced Irvingia (Integra Lean Irvingia) with Optimized Irvingia - Improved LEF product. Replaced ProGreens with Vital Greens - LEF introduced its own multi-greens product. [meal cocktail] Deleted Nutraflora (in "meal cocktail") - replaced previously by Agave Digestive-Immune Support. Deleted sesame seeds as regular nutritional intake item - too much omega-6 and too high in methionine - still get the important lignans in other supplements. Dual Action Cruciferous changed by LEF to Triple Action - now contains apigenin. Corrected notation for LEF Mix from Low Niacin - has been regular niacin content since 7/07. Corrected meal cocktail powder listing removing Herbal Mix - replaced in Oct 2008. Updated LEF numbers for: DNA Protection, EPA/DHA, LEF Mix, Super Ubiquinol - constituent changes. Increased Paul's age - 72nd birthday 2/26! |
See Change Record for all changes since 3/1/2001.
Caution: I (Paul Antonik Wakfer) want everyone reading this to be very clear that publication of my personal supplement regimen is for the purpose of example only. While I know of no obvious reason why this regimen should not be appropriate and safe for any healthy male of my age or less to consume, I have no way of being certain of that. Nor do I have any evidence that this regimen will not, in fact, shorten my life or that of someone else taking it.
Having said this however, to the best of my knowledge and judgement, I think that the following regimen when added to all my other life-extension practices yields the best chance that I currently have to maintain my health, happiness and productivity for as long as possible. However, if I were far younger, my evaluation of the risk/benefit ratio of each supplement would most definitely cause me to not take some of my current supplements. In fact, if I were less than 30 I would probably be taking very few of them. In my current opinion, the state of life-extension research is such that a young person would do best to concentrate on optimizing his food diet, life-style practices (eg. no smoking), exercise, relaxation and sleep before he considers taking supplements, unless he is in some circumstance which prevents him from getting well above minimal dosages of all important nutrients from food.
This list is my current goal, but not necessarily what I am currently taking. If a recent change leaves me with an unused amount of some eliminated item, I may gradually use it up rather than waste it, unless the reason for eliminating the item immediately is extremely important. In this latter case, I will note the reason for the urgency as part of my reason for the change.
In formulating my diet and regimen, I have attempted to ingest each thing that I wish to consume/supplement from 2 or 3 different sources (one of them food if possible), without exceeding the maximum dosages which I want to take.
NOTES:
Definitions:
Non-Food-Supplements - those supplements taken on an empty stomach.
Pre-Food-Supplements - those supplements taken 45 to 60 minutes prior to eating our single meal.
Food-Supplements - those supplements taken during our single extended meal.
Pre-Sleep-Supplements - those taken within 30 minutes of turning off lights and going to sleep.
1) The meal cocktail powder is mixed in 30 meal batches (previously done similarly for what was then referred to as "The Morning Potion") using two electronic gram scales (400g/0.1g and 75g/0.01g) which provide the precision needed for those substances taken in relatively small amounts and simplifies the procedure for the other powders in those mixtures. All other non-capsule/tablet measurements are made using standard measuring spoons and a set of mini-measuring spoons. (See review of and data for powder density measurements vs. label information.
Note that the weights of powders in the regimen below are correct. The volume measurements have been changed in accordance with our findings and are therefore frequently in odd decimal divisions of the given measure.)
After thorough mixing, this mixture is placed in a large plastic jar (formerly from whey protein) and is kept in a closed kitchen cupboard.
2) In April 2005, Kitty and I ceased our 6 cycles of 28 hours each in a calendar week period. (See 28 Hour Schedule for detailed description.) Until January 2006, when we changed to only 2 meals daily, we did not adjust our supplements and chemical dosages. We had thought that we could manage on a regular basis taking 3 meals within this "shorter" day and take supplements as previously. However this proved difficult at times since we were often not hungry enough at a reasonable hour (4 hours before sleep) to eat a third meal. Also studies on calorie restriction have shown that moderate periods of hunger are actually beneficial (see discussion at Foods section and Diet Regimen).
In January 2007, we decided to try consuming all our calories at one extended length meal, after observing it done successfully by visitors; we found it quite easy to do with another cup of hot green/rooibos tea (also containing hibiscus, ginger and gogi berries) satisfying any really annoying hunger pangs. (We drink 5 to 6 large cups daily as a regular practice.) Therefore another review (one having been done previously with change from 3 to 2 meals daily) of the supplements has been made and a redistribution for those best taken with food and also those best or not effected by being taken on an empty stomach - on arising or before our meal - and also ones taken at bedtime. Our revamping in January 2006 of our supplements included adjustment of our proportions of meal supplements to better fit our ratios of lean body weight as we had done with our meal cocktail for years. This meant that some things were decreased for Kitty and others increased for me. Apart from special needs, we now try to portion all supplements as near as possible to a ratio of 3:2 for me to Kitty.
In early July 2008 we extended our intermittent fasting by arranging our eating schedule so that we consume one extended meal on 2 days out of every 3 and modified it slightly in August. Our regularly taken supplements (see Definitions) are taken in the following manner in coordination with our current eating schedule:
With this arrangement of supplement intake, my effective daily consumption of a particular supplement is 2/3 of the values shown on this page for all regularly taken supplements except Pre-Sleep-Supplements, as can be seen on our spreadsheet.
3) Although neither MoreLife nor its owners are associated with the suppliers of our supplements and we receive no remuneration from those suppliers, there is a built-in bias in our use of LEF Products because of Paul's involvement with them in 1996, performing some major computer work for them at a time of crisis with their order entry system. When LEF balked at paying his requested fee in full, Paul negotiated payment as free purchase of their products for the rest of his life. As a consequence we have done little comparative shopping among nutrient suppliers wrt price versus value tradeoffs. We fully admit bias in this respect and that is why we will not be recommending any particular suppliers over any others. If at some time in the future this "free" source ceases to exist, either involuntarily or because we have decided we wish to be more independent in spite of the loss of money involved, then we may start to rate various suppliers wrt benefit/cost/risk analysis.
4) The source from which we purchase our supplements can be seen by clicking on the link. (This website is not associated with any of these suppliers nor does it receive any remuneration from them.) If the supplement has no link, the source is stated in (), if it is specific. For those items marked with ** Contact me.
5) In order for Paul and me to know the totals of various ingredients being consumed via our supplements, we make use of a very large spreadsheet in Excel. All those items supplying ingredients from more than one supplement source are included in this spreadsheet. Some other chemicals/nutrients that we get from only one source are also listed, but the reader should be aware that our regimen pages are the only complete source for our total supplement intake.
6) To print, select "frames individually" where available on browser. Selecting and copying desired portions to word processor document may be necessary if using certain browsers that do not recognize framed pages with page breaks.

7) A pictorial view of most of my supplements - taken on 4/8/2008.
| ~ Wt ^ | Item | Vol ^ |
|---|---|---|
| 200 mg | Acipimox ** | rounded "smidgen" |
| 4.3 gm | Choline Bitartrate powder | 1 tsp (new) |
| 9.8 gm | Micronized Creatine (fasting day only) | |
| see daily total | Potassium citrate (38% potassium) | 1/2 tsp (old) (fasting day only) |
These are mixed in the food items eaten in what I still think of as my breakfast food courses of my single meal (eaten 2 days out of every 3), as detailed in the breakfast portion of our diet regimen. The typical volume measurements (shown in the recipes) in our breakfast course items have been reweighed periodically to verify the amount actually being ingested, although the amounts are not critical.
| 1.8 gm | Acai Berry, freeze dried fruit (included in Smoothie) | |
| 18 ml | Blackcurrant Juice Concentrate (included in Smoothie & cereal) | |
| 1.4 gm | Super Ascorbate C Powder (included only in Smoothie) | |
| 1.4 gm | cinnamon | |
| 1.0 gm | ginger | |
| 6 gm | 100% Goji Juice Liquid (included in Smoothie) | |
| 10.5 gm | flaxseed whole (then ground) | |
| 8.6 gm | Lecithin w/ B5 & BHA | |
| 18 ml | Mangosteen 100 (included in Smoothie) | |
| 18 ml | 100% Noni Juice Liquid (included in Smoothie) | |
| 5.7 gm | Soy Power Protein | |
| 20.2 gm | Enhanced Life Extension Protein (whey protein isolate) |
| 7200 mg | Agave Digestive-Immune Support |
| 144 mg | Alagebrium Chloride (generic ALT-711) ** |
| 360 mg | Aminoguanidine ** |
| 320 mg | B1 (Thiamine) powder |
| 960 mg | B5 (Pantothenic acid) powder |
| 1440 mg | Biotin 1% |
| 600 mg | L-Carnitine (70%) |
| 1200 mg | Citrulline Malate |
| 9.0 gm | Micronized Creatine |
| 6000 mg | D-Ribose |
| 60 mg | Dilauryl Thiodipropionate |
| 1.5 gm | DMAE bitartrate powder (37% DMAE) |
| 72 mg | generic EUK-189 ** |
| 200 mg | Folic Acid powder (0.13%) (till supply exhausted) |
| 1.2 g | Hesperidin powder |
| 6 gm | generic Kremezin (AST-120) ** |
| 6 gm | Lutein Plus |
| 300 mg | Magnesium Oxide Powder (61% elemental Magnesium) |
| 720 mg | N-acetyl-L-carnosine (NALC) ** |
| 108 mg | N-tert-butyl hydroxylamine hydrochloride (NtBHA) ** |
| 1.92 gm | Piracetam powder |
| 0.9 gm | Potassium citrate (38% potassium) |
| 480 mg | Pyridoxamine Dihydrochloride ** |
| 510 mg | Rhubarb root powder (Rheum palmatum) |
| 1.2 gm | RNA Powder |
| 1.2 gm | Rutin Powder |
| 2.8 gm | Taurine powder |
| 60 mg | Thiodipropionic Acid |
| 2.5 gm | Trimethylglycine (TMG) powder |
| 8.5 gm | Vital Greens |
| NF = Non-Food-Supplements; those supplements taken on an empty stomach |
| PF = Pre-Food-Supplements; those supplements taken 45 to 60 minutes prior to eating our single meal |
| F = Food-Supplements; those supplements taken during our single extended meal |
| Example: |
| 1NF/F = 1 taken NF and 1 taken F; 2NF/1PF = 2 taken NF and 1 taken PF |
| 1F (every 2nd) | 150 mg | Lithium Carbonate (18.8% pure lithium) |
| 1NF/F | 500 mg | Metformin (Glucophage) Extended Release |
| 1/2 F (large 1/2) | 350 mg | Pioglitazone (Actos) |
| 1 | 125 mg | Bacopa Extract |
| 1 | 250 mg | Benfotiamine, Mega (w/ Thiamine) |
| 1 | Bone Strength Formula with KoAct | |
| 1 | Bromelain | |
| 1 | 1 gm | Gentle-C |
| 1 | 500 mg | Super Carnosine |
| 1 | 400/110 mg | Cellforte IP6/inositol |
| 1 | 5000 IU | Vitamin D-3 with sea-iodine |
| 1 | 25 mg (sublingual) | DHEA |
| 1 | 25/100 mg | DHEA Complete (DHEA/7-Keto DHEA) |
| 1 | Echinacea | |
| 1 | EDTA | |
| 1 | 250 mg | Florastor |
| 1 | 475 mg | Gotu Kola (Centella asiatica) |
| 1 | 100/25 mg | Grape Extract, Whole w/resveratrol |
| 3 | 10 mg | Melatonin |
| 1 | 500 mg | Metformin (Glucophage) Extended Release |
| 1 | 600 mg | N-Acetyl-Cysteine |
| 1 | Nattokinase | |
| 1 | 250 mg | Natural Relief COX-2 Inhibitor Nexrutine |
| 1 | 100 mg | Nettle Leaf Extract |
| 3 | 500 mg | l-Ornithine |
| 1 | 100 mg | Phosphatidylserine (PS) |
| 2 | 50 mg | Pregnenolone |
| 1 | PreLox Natural Sex for Men | |
| 1 | Propolis Extract | |
| 1 | 300 mg | Super R-Lipoic Acid |
| 1 | 200 mg | S-Adenosyl-Methionine (SAMEe) |
| 1 | 100 mg | Natural Stress Relief |
| 1 | 450 mg | Tribulus |
| 1 | 500 mg | Tryptopure (l-tryptophan) |
| 2 | Vascular Protect | |
| 1 | Venotone | |
| 1 | Yohimbe-Plus |
| rnd'ed measured "smidgen" | 200 mg | Acipimox ** |
| 1/2 tsp | 1.5 gm | L-Arginine |
| 1.5 tsp | 4.7 gm | GABA powder |
| 1 | 5 mg | Methylcobalamin |
| 1 | 25 mg | Pantethine Coenzyne B5 Precursor |
| 1 scoop | 200 mg | 4-Androstenediol (source no longer available) |
| small amt | once daily | Rejuvenex (To lightly- and un-bearded neck and facial areas, when Kitty thinks of it :) |
| sparingly | once daily | Rejuveneyes Cream (When Kitty thinks of it :) |
| generously | typically once daily | Rejuvenex Body Lotion (to arms & legs; usually only when in AZ) |
| 1 | every 4 hr | Echinacea |
| 1 | every 4 hr | Goldenseal |
| 1 | every 4 hr | Ester-C |
| 1 | every 4 hr | Grapefruit seed extract (125mg) |
| 1 | every 4 hr | Zinc Lozenge |
| 1 hpg tsp | every 4 hr | Super Ascorbate C powder (mixed in dilute warm grape or lemon juice) |
| 1 Tb | every 4 hr | Sambu Guard (added to warm Ascorbate C-juice mix) |
| 4 | 5000 IU | Vitamin D-3 (once at first symptoms of mystery leg syndrome only) |