2025 Stack and Current State - January 2025

I'll just start with a disclaimer that I am not a doctor or medical professional and anything I have done is merely a test of n=1, and I'm not suggestion anyone do what I do or take what I take.

Now on to what I am doing.  So last year, I got into the longevity space a little bit listening to podcasts and youtube videos on how to extend life or at least make life more enjoyable / easier.  The biggest things from the longevity sphere are eat right, exercise and get enough sleep.  Those are the major tenets, I know real ground breaking stuff.  But as these companies keep growing and expanding there is more product that is put out there for consumption as well.  Novos was kind of the leader in daily mixes, and now Blue Print has joined the market fully (the had a couple of products at the beginning of last year, but now have basically your full diet covered if you want).  The price for these supplements can be in the hundreds of dollars a month, which seems high, but how much are you spending on groceries and food and drink.  I have focused my diet mostly around eggs and sausage on the morning on the weekend, a bowl of oatmeal during the week before work (low sugar variety of instant), after that it could be anything.  During the week it is usually a package of peanut butter crackers and a muscle milk (my first bottle of water has 10 g of collagen peptides), followed by a half a sandwich with non-white bread, and a protein bar (at least 16g protein).  Then a banana, raisins and an apple most days.  For dinner it depends, but something healthy if possible.  If I do an activity, I will have a protein shake with casein, peanut butter powder, chocolate, collagen, and milk.  

For supplements:

1 cup of hydrogen water from water bottle machine

1 mutli vitamin,

3,000 iu vit D

Fish oil (key here is DHA and EPA levels ~1,000 total)

Helio care

zinc

tumeric and curcumin

6 oz of V8

15 mL of EVOO

15 mL of apple cider vinegar

 

10g collagen peptides in water (on the weekend I will do this with my first protein shake of the day, mixed in my Ninja blender - 1 scoop Muscle milk, 2 tlbs of peanut butter mix, chocolate syrup and milk)

 

5g creatin in water (usually in the middle of the day)

At night

200 mg of magnesium glycinate w/ L-Theanine (just starting this)

500 mg of Ashwaganda 

Other interventions

Sauna - (as much as possible) 20-30 minutes per session, at least 4 times per week, 194°F set point.

cold shower - 2 minutes or so every morning. 26 push ups after the shower, continuous.

7 minute stretching routine + light weights

Wim Hof breathing - 3 sets of 30 + hold

3200 mg total of Beta Alanine - split into (2) 1600 mg doses, one before workout and one after

 

Exercise

Still trying to run, but weather in January makes it tough.  Been using the indoor track at the wellness center for now unless the weather breaks.  

Resistance training - aiming for 2X per week.  A basic 1x20 program with progressive overload. I started this is July of last year so about 6 months total.  Up about 50-100% in some of the weights from where I started.  Kind of crazy looking back at the progression.  

Status:

Feeling pretty good right now.  I think the collagen has helped with the joints and things feel like I can do activities pretty much anytime.  If I get tired I rest though, nothing wrong with taking a day off here or there, just can't let it lead to inactivity for long periods.  I feel like I can see a little definition in my arms which is new, and I feel probably stronger than I have at any point.  At this age the effort isn't the limiting factor, it's the recovery.  So most of my time is spent on things that will help me get back quick.  Big focus for 2025 is sleep and protein.  I think both will go a long way in helping manage weight.  Currently 6 or less hours of sleep per week day and listening to Dr. Erik Korem and his blue print podcast that is probably not good.  I also am in the social jet lag category because I sleep late on the weekend and throw my body out of whack.  Over the next nine days going to focus on 7 plus hours of sleep per night, forget socials or video games late at night for a while and really try and hit it.  As far as new interventions still looking at astrulagas and PQQ, and I still need to research the AMPK cycle.  I did try berberine some last year and it bascially take the glucose out of your blood and makes you tired as all get out.  Could be useful in a down cycle or when trying to lose weight. I think the dihydro version is more potent if available.