Paul's Nutritional Supplement Regimen
(Male Age 72)

Most Recent Changes

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:

• Day 1: Calorie Intake from 1-2pm until 9-10pm - Pre-Food- and Food-Supplements only.
• Day 2: Calorie Intake from 1-2pm until 9-10pm - Non-Food-Supplements on arising; Pre-Food- and Food-Supplements.
• Day 3: No calories at all (Total Fast) - Non-Food-Supplements between 4 and 5pm.
• Pre-Sleep supplements are taken each night as previously.

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.

Non-Food Potion

Taken mixed in water
accompanied by those items listed further below as "non-food". (See Note 2)

^{^} Based on weights taken with each shipment of powders using our "new" and "old" set of measuring spoons and a 3rd set of spoons labeled dash, pinch and smidgen.

Additional dosages of Acipimox ** as above taken in water every 4 hours while awake on fasting days (every 3rd day).

Smoothie & Cereal Courses Powders, Extracts & Liquids

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.

Meal Cocktail (See Note 2)

Below is my portion of a (typically) 30 meal batch^{^} of powders mixed by weight (except for the generic Kremezin that is measured separately at each meal to avoid settling out in powder mix) ingested during our single meal. (Rhubarb root powder added separately since not taken by Kitty - see her Change Notices, entry 12/07 thru 2/26/08.) These powders are mixed with tomato juice, approx 6 teaspoons extra virgin oil olive oil, ~ 25 grams (approximately 5 teaspoons) of cider vinegar, 1/2 teaspoon of potassium citrate salt solution (mixed as noted below), several dashes of Worcestershire sauce (definitely makes it taste better) and then diluted with plain water, or vegetable cooking water as available.
^{^} See determination method under step 9c of powder mixing.

243 grams of potassium citrate, yielding 92.4 grams of potassium is dissolved in water to equal 700 ml volume, which makes each teaspoon (5 ml) contain approximately 0.66 grams of potassium; 1/2 teaspoon (old) is taken in the meal cocktail and in non-food potion only on fasting days for an effective daily total of 0.33 grams from this item.

30 drops of Oil of Cilantro are added to the liquid cocktail serving.

Amounts taken with Each Meal (See Note 2):

Tablet/Capsule/Drops Supplements taken in Relationship to Each Meal (See Note 2)

Legend:

Prescription Medication (See Note 2)

Pre-sleep (HS): (See Note 2)

Mixed in water:

Powders are measured in measuring spoons slightly rounded by pulling across container opening

Taken sublingually pre-sleep:

Topical Items:

As Needed (PRN) Items

Items Taken Immediately Upon Feeling "Under the Weather" Including Mystery Leg Episodes
(for typically least 3-4 doses; extra rest included)

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Her Regimen
Change Record

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Webpage last updated 3/6/2010

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should be addressed at MoreLife Yahoo.
For comments on webpage format, contact Kitty Antonik Wakfer