|3/11 thru 8/31/11||
Added Cerimides, Skin Restoring [1502 1F; P2F] - counter tendency towards dry itchy skin & maintain skin health with aging.
Added Derma Whey [2f] - maintain skin health with aging.
Added Essential Plant Lipids Reparative Serum - for skin application to lessen tendency to itch in various locations and reduce scarring on shins from previous injury.
Added Fucoidan, Optimized [F, NFfstg] - source of Undaria pinnatifida, the species of seaweed used in a majority of scientific studies on fucoidan.
Added Ideal Bowel Support containing Lactobacillus plantarum.
Added Interplexus Seriphos [2PF split before ea sitting] - additional source of serine.
Added Natural Sleep (w/o Melatonin), Enhanced [1HS] - to get Bioactive Milk Peptides and amla (Indian gooseberry).
Added Niacinamide [2F] - may be an important form of B3.
Added pTeropure (pterostilbene) [1F] - a CR mimetic similar to resveratrol.
Added Relora [1PF] as replacement for Natural Relief COX-2 Inhib Nexrutine, discontinued by LEF - contains Phellodendron amurense and Magnolia officinalis both showing potential for cortisol regulation.
Added (in April) and deleted in August Astral Fruit (RevGenetics) - not currently available.
Increased CR Mimetic Formula from 1F 1st eating day only - increase desirable fisetin, available only in this LEF product.
Deleted Pantethine 25 mg tabs (Source Naturals) - LEF discontinued carrying and its replacement is 450mg capsule by Jarrow! Therefore replacing NF dose of Pantothenic Acid (500mg) with Jarrow product.
Deleted Black Currant Extract Juice by Jarrow - discontinued by LEF without comparable replacement.
Deleted Optimized Resveratrol - to reduce quantity which is hormetic and may be in unhealthy range at the high doses of many LEF products PMID 21115559 and PMID 21115567
Increased Yohimbe Plus [2HS] - additional Ashwaghanda PMID21170205
Modified taking of micronized creatine from inclusion in meal cocktail - studies show that it is more effective when taken before and after exercise.
Modified taking of HCA from 3NF/2PF - more in line w/ mfgr recommendation.
Replacing Chondroitin with Glucosamine/Chondroitin - L knee & thumb discomfort; began in April w/ improvement since.
Replaced Lecithin w/ B5 & BHA (#19) with plain version (#20) when LEF discontinued the former.
Restarted Branched Chain Amino Acid (#1253) [4F] after ceasing usage for couple years due to TOR implication research - too many studies show benefits for liver, muscles etc that decided to suffer the TOR promotion effects of the leucine component, particularly - wish that we could get BCAA without leucine.
Links updated for several items [aspirin [#1066] - no identifiable change; Booster [#1590] - removed ingredients; Optimized Folate [#1439 was 1312] - no identifiable change; PEAK ATP w/ Glycocarn [1323 was 923] - no identifiable change - those w/ changes noted on ingredient spreadsheet.
Revised timing for PF (pre-food) items from 45-60 mins before (sittings) of extended meal.
Explanation added for splitting of multiples of same supplement between 2 sittings of extended meal.
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.
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) Many links, typically those going outside MoreLife, open in a separate window automatically. Always use left mouse button for these.
7) A pictorial view of most of my supplements - taken on 4/8/2008.
|~ Wt ^||Item||Vol ^|
|200 mg||Acipimox **||rounded "smidgen"|
|5ml (925 mg)||Choline Chloride Liquid||1 tsp (new)|
|see daily total below||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)|
|36 ml||Aloe Gold (included in Smoothie)|
|1.4 gm||Super Ascorbate C Powder (included only in Smoothie)|
|18 ml||100% Goji Juice Liquid (included in Smoothie)|
|10.5 gm||flaxseed whole (then ground)|
|36 ml||Mangosteen 100 (included in Smoothie)|
|36 ml||100% Noni Juice Liquid (included in Smoothie)|
|4.0 gm||Soy Protein Concentrate|
|20.2 gm||Enhanced Life Extension Protein (whey protein isolate)|
|7200 mg||Agave Digestive-Immune Support|
|108 mg||Alagebrium Chloride (generic ALT-711) **|
|360 mg||Aminoguanidine **|
|1200 mg||Beta Alanine powder|
|1440 mg||Biotin 1%|
|1200 mg||Citrulline Malate|
|60 mg||Dilauryl Thiodipropionate|
|6 gm||generic Kremezin (AST-120) **|
|300 mg||Magnesium Oxide Powder (61% elemental Magnesium)|
|108 mg||N-tert-butyl hydroxylamine hydrochloride (NtBHA) **|
|1.92 gm||Piracetam powder|
|0.9 gm||Potassium citrate (38% potassium)|
|600 mg||Pyridoxamine Dihydrochloride **|
|510 mg||Rhubarb root powder (Rheum palmatum)|
|2.8 gm||Taurine powder|
|60 mg||Thiodipropionic Acid|
|2.5 gm||Trimethylglycine (TMG) powder|
|6.39 gm||Vital Greens|
|NF = Non-Food-Supplements; those supplements taken on an empty stomach|
|PF = Pre-Food-Supplements; those supplements taken 30 to 45 minutes prior to eating our single meal|
|F = Food-Supplements; those supplements taken during our single extended meal, multiple qtys split between 2 sittings|
|1NF/F = 1 taken NF and 1 taken F;|
2NF/1PF = 2 taken NF and 1 taken PF
|1 NF/F||75 mg||5-Loxin|
|F||150 mg||Acarbose ** (rnd measured "smidgen" taken immediately before eating)|
|1 F||500 mg||Acetyl-L-Carnitine, optimized w/ Glycocarn|
|1 NF/PF||500 mg||AHCC (Active Hexose Correlated Compound)|
|2 F||Arthro-Immune Joint Support|
|2 F||ArthroMax w/ Fruitex B|
|1 F||300 mg||Artichoke Leaf extract|
|1 NF/F||81 mg||Low Dose Aspirin (NF dose on fstg day only)|
|1NF/2F||250 mg||Astragalus Root extract (12:1)|
|36 drops NF||Astragalus Root - alcohol free (in sm amt warm tea)|
|1NF/PF||500 mg||Avena Sativa|
|1 F||500 mg||Vitamin B1 (Thiamine)|
|1 NF/F||100 mg||Vitamin B2 (Riboflavin)|
|2NF/1PF||500 mg||Vitamin B5 (Pantothenic Acid)|
|1 NF||125 mg||Bacopa Extract|
|1NF/F||250 mg||Benfotiamine, Mega (w/ Thiamine)|
|1 F||Berry Complete, enhanced w/ AZD acai|
|1 F||350 mg||BHT (butylated hydroxytoluene)|
|1 NF/PF||100 mg||Bilberry extract|
|5 drops F||5 mg||Biosil (add to meal cocktail)|
|1 NF/F||Blueberry Extract|
|1NF/2F||Bone Strength Formula with KoAct|
|1 F||Super Booster|
|2NF||Natural BP Management|
|4F||Branched Chain Amino Acids|
|7 drops NF||70 mcg||(-)-BPAP ** (on tongue)|
|2NF/PF||1500 mg||Calcium Pyruvate|
|1NF/F||Calorie Restriction Mimetic Longevity Formula (Fasting day & 1st eating day only)|
|F||1000 mg||Cat's Claw Bark|
|2F||300 mg||Cerimides, Skin Restoring|
|2F||100/10 mg||Chlorphyllin w/ Zinc|
|3PF||Enhanced Cinsulin w/ Glucose Management Prop Blend (3rd cap taken prior to 2nd half of meal)|
|1NF/F||Citrus Bioflavonoid w/ Rutin|
|3F||Cognitex (w/o Pregnenolone)|
|1F||100 mg||Super Absorbable CoQ10 w/ D'Limomene|
|3F||100 mg||Super Ubiquinol (CoQ10)|
|1F||Triple Action Cruciferous Vegetable Extract w/ Resveratrol & Cat's Claw|
|1F||400 mg||Super Bio-Curcumin|
|2F||5000 IU/1100mcg||Vitamin D & K with sea-iodine|
|2F||Digestive Enzymes (1 at start of both halves of extended meal)|
|2.5NF/F||150 mg||DMAE Bitartrate (37% DMAE) (3NF eating day, 2NF fstg day; 3F 1st eating day, 2F 2nd eating day)|
|1F||DNA Protection Formula|
|5F||Super Omega 3 - EPA/DHA w/sesame lignans & olive oil|
|1F||European Leg Solution (Diosmin)|
|1F||Flora, Ultimate Advanced (post meal 2nd eating day)|
|1NF/1F||Fucoidan, Optimized (NF on fasting day only)|
|1F||Gamma E Tocopherol w/sesame lignans|
|2F||GingerForce (1 in oppos half of meal w/ Fpills)|
|1F||120 mg||Ginkgo Biloba extract|
|4PF||24 mg||GlucoFit (2 taken prior to 2nd half of single meal on the 2 eating days)|
|1NF/F||475 mg||Gotu Kola (Centella asiatica)|
|1 PF||725 mg||Mega Green Tea Extract (247 mg EGCG)|
|5PF||250||HCA Citrimax (hydroxycitric acid from Garcinia Cambogia; taken divided between 2 sittings of long meal)|
|1NF||30 mg||Hoodia Gordonii (fasting day only)|
|1F||Ideal Bowel Support (fasting day only)|
|1NF||15 mg||Immune Protect w/ Paractin|
|2PF||Interplexus Seriphos (1/2 qty pre 2nd sitting of long meal)|
|2PF||Irvingia, Optimized (2nd set pre 2nd portion of long meal)|
|1NF||Jarro-Dophilus (fasting day only)|
|1F||Super K with K2 Complex|
|1 F||Kyolic Garlic Formula 102|
|2F||600 mg||Kyolic Reserve (Aged Garlic Extract|
|6F||Life Extension Mix|
|1F||LifeShield Immunity (mushroom blend)|
|2NF/1F||Advanced Lipid Control|
|2F||15 mg||Mega Lycopene|
|1NF/PF||160 mg||Magnesium Citrate|
|1NF||100 mg||Maitake SX-fraction|
|1F||Super MiraForte w/ standardized lignans|
|2NF/F||Mitochondrial Energy Optimizer|
|1NF/2F||600 mg||N-Acetyl-Cysteine (NF on non-fasting day only)|
|2F||Natural Prostate enhanced w/ 5-Loxin & Standardized Lignans|
|1PF||100 mg||Nettle Leaf Extract|
|1NF/F||800 mg||Niacin (No-Flush; Inositol Hexanicotinate)|
|1NF/PF||Oil of Oregano|
|2F||500 mg||Olive Leaf Extract|
|1NF||Super Critical Omega 7|
|1NF||Only Trace Minerals (every second meal)|
|1F||30 mg||OptiZinc (every 2nd meal only)|
|1NF/F||200 mg||Panax Ginseng|
|2PF||500 mg||Pantothenic Acid (Vitamin B5)|
|1NF/PF||PEAK ATP w/ GlycoCarn|
|1PF||100 mg||Phosphatidylserine (PS)|
|1F||Pomegranate, Full Spectrum Extract|
|1NF/F||10 mg||PPQ (Pyrroloquinoline quinone)|
|1NF||PreLox Natural Sex for Men|
|1NF||Primal Defense (probiotics)|
|1NF/F||Pumpkin Seed Extract with Soy Isoflavones|
|1NF/PF||1000 mg||L-Pyroglutamic Acid|
|1F||250 mg||Optimized Quercetin|
|1NF||300 mg||Super R-Lipoic Acid|
|1F||600 mg||Red Yeast Rice (Monascus purpureus) R1|
|1F||250 mcg||Rhodiola (3% rosavins)|
|2F||100 mg||Rosmarinic Acid Extract|
|1NF||400 mg||S-Adenosyl-Methionine (SAMEe)|
|1NF||Saffron, Optimized (fasting day only)|
|1NF/2F||900 mg||Silymarin w/ Isosilybin-B|
|2NF||SODZyme + GliSODin & Wolfberry|
|2F||Soy, Ultra Extract|
|3NF||750 mg||Strontium (early am, fasting & 1st eating days)|
|1F||135 mg||Super Absorbable Soy Isoflavones|
|1F||Theralac (every 2nd meal)|
|1F||75 mg||Tocotrienol w/ sesame lignans|
|1F||50 mg||Tocotrienol, Super Absorbable|
|1NF/2F||7.5 mg||Vanadyl Sulfate|
|1NF/F||Super Zeaxanthin w/ Lutein & meso-zeaxanthin + Astaxanthin|
|1F (every 2nd)||150 mg||Lithium Carbonate (18.8% pure lithium)|
|1NF/F & HS||500 mg||Metformin (Glucophage) Extended Release (withhold following moderate or greater injury or illness)|
|2||ArthroMax w/ Fruitex B|
|1||125 mg||Bacopa Extract|
|1||250 mg||Benfotiamine, Mega (w/ Thiamine)|
|1||Berry Complete, enhanced w/ AZD acai|
|1||Bone Strength Formula with KoAct|
|1||500 mg||Super Carnosine|
|1||400/110 mg||Cellforte IP6/inositol|
|1||2 mg||Copper Caps|
|1||25 mg (sublingual)||DHEA|
|1||25/100 mg||DHEA Complete (DHEA/7-Keto DHEA)|
|3||150 mg||DMAE Bitartrate (37% DMAE)|
|1||475 mg||Gotu Kola (Centella asiatica)|
|1||LifeShield Immunity (mushroom blend)|
|1||Natural Sleep, Enhanced (w/o Melatonin)|
|1||100 mg||Nettle Leaf Extract|
|1||100 mg||Phosphatidylserine (PS)|
|1||PreLox Natural Sex for Men|
|1||300 mg||Super R-Lipoic Acid|
|1||250 mg||Rhodiola (3% rosavins)|
|1||400 mg||S-Adenosyl-Methionine (SAMEe)|
|3 drops||100 mg||Sodium Selenite Solution|
|1||100 mg||Natural Stress Relief|
|1||500 mg||Tryptopure (l-tryptophan)|
|rnd'ed measured "smidgen"||200 mg||Acipimox **|
|1/2 tsp||1.5 gm||L-Arginine|
|2.5ml (463 mg)||Choline Chloride Liquid||1/2 tsp (new)|
|1.5 tsp||4.7 gm||GABA powder|
|1 scoop||200 mg||4-Androstenediol (source no longer available)|
|1 rounded old tsp||4.3 gm||Micronized Creatine|
|scant amt||once daily (to new/existing scars)||Essential Plant Lipids Reparative Serum|
|~1/4 tsp||once daily (in AM before putting on shoes)||Foot Cream, Anti-Oxidant Rejuvenating|
|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)|
|2||once daily||Stabillium 200|
|1||Fast-Acting Joint Formula (for 1 or 2 days)|
|sm amt||once or twice daily||Boswella Cream|
|30g||once daily||Pure Plant Protein (several days for significant injury)|