| 4/30/08 thru 6/30/08 |
Added Astaxanthin 4mg from NOW to replace 2mg from Source Natural - fewer quantity for same total. Added Citrulline Malate - more effective to raise plasma arginine levels and arginine/ADMA (asymmetric dimethylarginine, an endogenous inhibitor of nitric oxide synthase - and therefore harmful) ratio than supplemental arginine - PMID: 17662090 Correspondingly decreased l-arginine from 7.2 g. Added Whole Grape w/resveratrol, replacing grapeseed extract w/ resveratrol - to get more whole grape benefit. Added Super R-Lipoic Acid to replace R-dihydro Lipoic Acid that had been increased after depletion of bulk powder - fewer capules. Increased Melatonin over several weeks from 10 mg at night to total intake of 40 mg daily spread over the day - following results of studies including recent study and correspondence with author reported at sci.life-extension. Increased amount from 350 mg daily and modified Resveratrol times from wide distribution without food to all at my single meal - resveratrol may require fat to be well digested PMID: 18486604 and discussion at sci.life-extension newsgroup. Deleted Quercetin capsules - study result suggests toxic effects on neurons; this elimination reduced total querectin intake to half. Replaced Metformin 500 mg with Extended Release formulation obtained by prescription and spread 3 doses further apart- no longer readily available from former source, Masters Marketing. Corrected to show addition of Acai Fruit for usage when in Ontario since frozen pulp not available for smoothie making. Corrected Alagebrium Chloride to show 144mg actually taken since April 2007. Noted for Change record that Acarbose was increased from 130 mg immediately pre-meal in late 2007. Noted for Change record that acipimox was increased from approximate total 220 mg in late 2007. Noted for Change Record that -BPAP increased from 60 mcg daily to target dose in late Summer 2007. |
See Change Record for all changes since 3/1/01.
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:
1) The meal cocktail powder is mixed in 30 day batches (previously done also for 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 the refrigerator to reduce any reduction in potency of the contents with time. (The morning potion previous to the 4/30/04 changes, was 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 (now also containing hibiscus) 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.
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 ^ |
|---|---|---|
| 270 mg | Acipimox ** | hpg measured "smidgen" |
| 4.3 gm | Choline Bitartrate powder | 1 tsp (new) |
| 1.2 gm | L-Tyrosine powder | 3/4 tsp (new) |
| see daily total | Potassium citrate (38% potassium) | 1 tsp (old) |
These are taken daily mixed within the food items eaten in the breakfast food course of my single meal, as detailed in the breakfast portion of our diet regimen. The typical volume measurements (shown in the recipes) in our breakfast course items were reweighed on June 14 2007 to verify the amount actually being ingested.
| 1.4 gm | Super Ascorbate C Powder (included only in Smoothie) | |
| 1.4 gm | cinnamon | |
| 1.0 gm | ginger | |
| 10.5 gm | flaxseed whole (then ground) | |
| 5.6 gm | unhulled nontoasted black sesame seeds (natural when unavailable) (then ground w/ flax) | |
| 8.6 gm | Lecithin w/ B5 & BHA | |
| 2.1 gm | Nutraflora | |
| 5.7 gm | Soy Power Protein | |
| 20.2 gm | Enhanced Life Extension Protein (whey protein isolate) |
| 360 mg | Aminoguanidine ** |
| 2.4 gm | L-Arginine |
| 240 mg | BHT crystals |
| 1440 mg | Biotin 1% |
| 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 ** |
| 8 gm | Herbal Mix |
| 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) ** |
| 144 mg | Alagebrium Chloride (generic ALT-711) ** |
| 1.92 gm | Piracetam powder |
| 2.1 gm | Potassium citrate (38% potassium) |
| 480 mg | Pyridoxamine Dihydrochloride ** |
| 240 mg | trans-Resveratrol, synthetic R1 R2 R3 |
| 510 mg | Rhubarb root powder (Rheum palmatum) |
| 1.2 gm | RNA Powder |
| 1.2 gm | Rutin Powder |
| 60 mg | Thiodipropionic Acid |
| NF = No Food; upon arising with no food |
| PF = Pre-food; 45-60 minute prior to my single daily meal |
| F = Food; during my single lengthy daily meal |
| Example: |
| 1NF/F = 1 taken NF and 1 taken F; 2NF/1PF = 2 taken NF and 1 taken PF |
| 75 mg | Lithium Carbonate (18.8% pure lithium) |
| 1 | 1 gm | Ester C |
| 1 | 500 mg | Super Carnosine |
| 1 | 400/110 mg | Cellforte IP6/inositol |
| 1 | 25/100 mg | DHEA Complete (DHEA/7-Keto DHEA) |
| 2 | 10 mg | Forskolin |
| 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 | 250 mg | Natural Relief COX-2 Inhibitor Nexrutine |
| 1 | 50 mg | Pregnenolone |
| 1 | 300 mg | Super R-Lipoic Acid |
| 1 | 1000 mg | Taurine |
| 2 | 500 mg | Trimethylglycine (TMG) |
| 1 | 100 mg | Natural Stress Relief |
| 1 | 450 mg | Tribulus |
| 1 | Venotone |
| hpg measured "smidgen" | 270 mg | Acipimox ** |
| 1/2 tsp | 1.5 gm | L-Arginine |
| 1.5 tsp | 4.7 gm | GABA powder |
| 3/4 tsp | 2.0 gm | L-Ornithine |
| 1 | 5 mg | Methylcobalamin |
| 1 | 25 mg | Pantethine Coenzyne B5 Precursor (sublingual) |
| 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) |