Longevity / Antiaging Information
credits to wil
4oz kefir
2c frozen chopped kale or spinach (81g/cup)
3 Swiss chard leaves (vitamin A, K, magnesium)
1 green (unripe) banana or plantain (resistant starch)
2 tbsp MCT oil (can also use coconut oil but less potent) (anti-inflammatory, anti-TNF, aid macular carotenoid absorption), also gives more energy from burning fat
2 tbsp frozen flaxseeds (Omega 3 ALA)
Pinch ceylon cinnamon (insulin spike regulation)
1c Blueberries / strawberries (pterostilbene)
Avocado (optional)
Add peanut butter for calories/fats
Relevant Nutrition Data (per serving)
288 calories
7.2g fiber
3.2-6.4g macular carotenoids (lutein / zeaxanthin)
65mg isothiocyanates
14.6g sugar
17g total fat
1.4g omega 3
9.6g protein
1.1 ug vitamin B12
5200IU vitamin A
39mg vitamin C
584mg vitamin K
310 mg calcium
93 mg magnesium
Cost Breakdown (full recipe)
? 16oz Good Karma unsweetened flaxmilk with protein
? 4oz kefir
$3 2c frozen chopped kale or spinach $3/bag 16oz
? 3 Swiss chard leaves
$1.49 plantain
$.62 2 tbsp coconut oil
$.49 2 tbsp frozen flaxseeds .49/oz
$0 Pinch ceylon cinnamon (insulin spike regulation)
$2 1c Blueberries / strawberries (pterostilbene) $4/pint fresh
Whole milk
Pinch Ground turmeric (anti-TNF/inflammatory)
Pinch ground black pepper (turmeric absorption aid)
Pinch ground mustard
Cheese to taste
50mg pterostilbene
(low carb, low sugar, moderate protein, high fat)
Green tea + lemon wedge
50mg pterostilbene
B vitamin comple
100mg nonflushing B3 (niacinamide)
Almonds / almond butter only take if you are not at risk of kidney stones
Peanut butter
(too many dinner combos to list yet, 80% vegetarian)
With dinner:
Krill oil Omega 3 with astaxanthin (if I ate animal proteins)
Vitamin D3 4000IU with K2 100mcg
Optional melatonin
See Ideal Lab Test Results below
The mobile app connects to FitBit and imports exercise, weight and sleep data
Set custom nutrient targets to optimal nutrient intakes below
Buckwheat (Complete protein, gluten free. The toasted kind tastes even better. )
Avocado (potassium -> blood pressure, reduce kidney stone risk, vitamin E, PUFA)
Lemon
Tomato (lycopene)
Apple peel (quercetin)
Only eat organic apples, conventional ones have many pesticides
Green banana (resistant starch, potassium)
Plantain (resistant starch)
Kale (macular carotenoids, magnesium, isothiocyanates)
Collard greens
Chard (vitamin A, K1, magnesium)
Celery (luteolin)
Parsley (luteolin)
Carrots (beta-carotene -> vitamin A)
Chicory root (24g [0.8oz] = 10g inulin -> prebiotic -> butyrate -> intestinal/immune health)
Yacon root (50% inulin+FOS, 30g/day)
Purchase Link ($20/lb => 453 grams)
Jerusalem artichoke
post-Covid micro-clots.:
Salmon (omega 3 DHA/EPA, vitamin D, magnesium)
Eggs (correct amino acid ratios, choline, some macular carotenoids)
Olive oil (many are cut with cheap oils, verify quality)
Ceylon cinnamon - regulates blood sugar
Turmeric + black pepper
Green Tea + lemon wedge
Dark chocolate (check for lead/cadmium content, see toxins list below)
Spirulina?
Flax seeds (ground in freezer) - omega 3 (ALA)
Chia seeds
? KetoChow
Stevia instead of sugar - doesn’t spike insulin
Glucosamine
Curcumin (turmeric) [dosage?]
Need to take with black pepper extract (piperine) for absorption
Anti-TNF
Issue with lead poisoning by companies
Appears brands from India/Bangladesh worst offenders
Likely safe: Starwest Botanicals
Purchase Link (Schwartz Bioresearch brand $17.65/90x 1500mg)
Customer service claims they do regular heavy metal testing
Resveratrol (Pterostilbene is better)
May also be toxic to liver
Pterostilbene (dimethylresveratrol) (100-400mg/day) (more bioavailable than resveratrol)
Purchase Link Jarrow brand $12/60x 50mg (100mg/day best bet?)
Take with Grape Seed Extract (100mg/each time)
May raise LDL levels in some people
Krill Oil (need 1:1 omega 3/6)
Fish Oil vs Krill Oil
Take with Astaxanthin
Algal Oil (algae based)
Fish Oil (not as effective)
Take with meal
Purchase Link (Jarrow brand $15.49/60x 120mg EPA/70mg DHA w/Astaxanthin [2x/day])
Purchase Link (Doctor’s Best brand $25/180x 800mg EPA/400mg DHA [2x/day])
Fresh version Purchase link (recommended by dpao)
Ketone Body Esters
Beta-Hydroxybutyrate (also created from Ketogenic diet)
Melatonin
Creatine
Epitalon (epithalamin) - oral 200mg/serving 2-3x/day (injection is best route)
All strains dead confirmed with microscope
Still researching which one to take
Take with prebiotic/FOS/inulin containing food
Human sourced is better
PrescriptAssist, Bifido Maximus, MegaSporeBiotic (dpao)
Reuteri Pearls + Culturelle + Align + Bimuno
Reuteri + b.infantis from breast milk
Bimuno - prebiotic for the above
Beneficial:
Bifidobacterium infants - from breast milk
Bifidobacterium longum
Bifidiobacterium breve
Lactobacillus reuteri - from breast milk
Lactobacillus rhamnosus GG - reduce rotavirus
Oxalobacter formigenes - low levels lead to kidney stones, break down oxylates
Guide to Probiotics
2nd Guide to Probiotics
B12 2mg ?
Folate? (Rhonda Patrick - prevent DNA replication breakage)
Hydrolized Collagen? (Rhonda Patrick)
makes collagen/cartilage
proline -> glutamate -> ATP
Glycine - anti-inflammatory
CoQ10 100mg/day - ubiquinol version better
Take with meal
Purchase Link ($16/month)
Colostrinin 100mcg? (dpao)
Oxaloacetate 100mg? (dpao) - KetoPrime
Alfatradiol https://en.m.wikipedia.org/wiki/Alfatradiol ?
NAD+ precursors:
Tryptophan (8 steps - inefficient)
B3/nicotinic acid (3 steps) (causes flushing)
Nicotinamide / Niacinamide[non flushing niacin] (2 steps)
28x dri (15mg x 28)
Nicotinamide Riboside NR (2 steps) (250mg/day?)
1000mg/day for 1wk -> 2.7x NAD+
Nicotinamide Mononucleotide NMN (500mg/day) - expensive
Vitamin D3 (4000IU/day -> want a 40-60ng/ml stat)
Delays attrition of telomere length
Take liquid drops with vitamin K2 (mk7)
Take with meal containing fats
Take with vitamin K2 100mcg
Purchase Link
Quercetin
Cancer preventative at 1-40uM cellular concentration, Bad at 40-100uM.
12.5-25mg / kg body weight
Dihydrate most bioavailable
Combos
Elysium - Basis (250mg NR + 50mg Pterostilbene) $40/mo
KetoPrime ?
Bacopa Monnieri - memory
Creatine (5g in morning) - reasoning
Tolcapone
Levodopa
? SEMAX
Noopept (20mg in afternoon or 10mg 3x/day)
L-glutamine
Taurine ?
Citicoline - Alpha GPC may be better but is under-researched
Alpha Lipolic Acid
Phosphatidylserine (PS)
lion's mane, 7,8-Dihydroxyflavone
Astaxanthin
Nootobox: Rise
Axon Labs: Nexus
Qualia ($129/month, longevity and nootropics stack)
Tried it, works pretty well but be wary of amount of caffeine in it
Activates AMPK in the liver
Decreases cardiovascular risk, cancer incidence
Rapamycin - blocks mTOR
Dasantinib (needs to be combined with quercetin)
Kills senescent cells, reverses NAFLD
? SEMAX (nootropic, dpao rec.)
? BPC-157 (promotes fast healing, still being researched, dpao rec.)
dosage info
UBX0101 aka Navitoclax (Unity Biotechnology)
AP20187
Copper Sebacate Some evidence it can ‘unwrap’ prions back into ‘normal’ proteins.[pubmed],[research]
Body produces more NAD+
Body produces more mitochondria
Magnesium required to make mitochondria
Running
Best time 7am because cortisol spike
Levaquin production halted
Garlic
Echinacea
Oregano oil
Bottled Water is bad
Current Air Pollution Map
Make sure gas stoves/fireplaces are well ventilated
Get high quality air filters
Get air purifier
Get HVAC cleaned once every 2 years
Remove carpeting
Test home for radon
Dust surfaces regularly
Best air cleaning plants
Another list of best air cleaning plants
Usually in products labeled “antibacterial” / “antimicrobial”
Triclosan product list
Triclosan in Colgate as 'antigingivitis'
Triclocarban product list
Non stick pan coatings
Carpet cleaners
Food packaging
Microwave popcorn bags
Drinking water
Carbon filtering can remove from water
Ciclosporin
Alcohol
Mineral Oil
Paint containing benzene
Processed Meats
Sawdust
Acrylamide (cooking food over 250 degrees F)
Probable
Red meat
Tetrachloroethylene (from dry cleaning)
1:1 Omega 3/Omega 6 Optimal
Too much omega 6 leads to inflammation/arthritis
ALA + B3 + B6 + C + Zinc + Mag = EPA
ALA + ? = DHA
Walnuts/Flax -> ALA
Fish oil -> EPA/DHA
Found in Parsley, Spinach, Kale, Basil, Egg yolk
Food source Table in micrograms/g
1 egg yolk = 18g = 0.18g MC (not a good source)
1 cup frozen chopped kale/spinach = 81g = 4-8g MC
Take with fats, chopping/pureeing/cooking releases more
Slows development of age related macular degeneration
24mg/day protects eyes from damage due to screen time
~3 cups of frozen chopped kale/spinach
Obesity & type 2 diabetes risk
From Carnitine (red meat), Lecithin / Choline (egg yolks), processed foods
DMB inhibits TMA formation
From balsamic vinegar, red wine, EVOO, grapeseed oil
Same sugar directly in blood / measured in labs
highest insulin spike, 100 glycemic index
Doesn’t spike insulin
Low glycemic index
Causes fatty liver
50/50 glucose/fructose
Use stevia instead
Amylose - lower glucose peak
Usually high in Resistant Starch
Amylopectin
Insulin disables autophagy (cell death) -> senescent cells
Senescent cells -> apoptosis -> disables mitochondria ability to burn fat
Butyrate -> reduced histone deacetylase -> reduced sarcopenia
Clostridium cluster XIVa, F. prausnitzii, E. rectale
Bifidobacteria
10g/day inulin
Chicory Root (24g)
Jerusalem artichokes (56g)
dandelion greens (74g)
garlic
Plantains
Banana flour from green bananas (10.5)
Green banana (4.7)
Uncooked rolled oats (4.4)
Legumes (amylose) - must be cooled after cooked
Potatoes (must be cooled after cooked)
Chronic use of probiotics is bad and leads to a monoculture
Eat seasonally and locally
Human derived ones are better
Treat infectious diarrhea:
Lactobacillus casei
Lactobacillus reuteri
Recover from antibiotics
LGG
S boulardii
Lactubacillus casei
Lactobacillus acidophilus
http://www.hmpdacc.org/
https://smartgut.ubiome.com
http://time.com/5142211/uv-light-kills-flu-virus/
https://www.genengnews.com/gen-news...ans-but-bad-for-bacteria-and-viruses/81255478
2 mJ/cm2 222nm light kills 95% H1N1 flu virus but not harmful
1W = 1J/s
Desired power = (light output * seconds) / (distance*distance)
2mJ/cm2 = ((1mW/cm2) * (X seconds))/((2*2)cm2)
(2cm distance) 2mJ/cm2 * ((2*2)cm2) / 1mW/cm2 = 8 seconds
(6in distance) 7.7 minutes
Normal UV 200 - 400nm kills viruses but harmful to humans (skin/eye irritant)
min7 - 30mW*sec/cm2 kills viruses and bacteria
Potential product sources
http://www.edenpark.com/products.html
http://store.uvsolutionsforhome.com/category_s/1817.htm
0.735mJ/cm² of UVC intensity @ 15cm
$20 Eocean UV Sterilization Lamp (+Ozone) - 5W, 185-254nm
5000mW * 15*60sec / X^2 = 30
X = sqrt(5000*15*60/30)
X = 12.7ft effective distance
Ozone is lung irritant - air it out
$20 BriteUV Toothbrush Case Sanitizer – FDA Approved
Excellent water bottle, drink 2 a day
Gojo Orange 5
pHistoderm 5
Dove Liquid 5.16
Aveeno Active Naturals Moisturizing Bar With Colloidal Oatmeal for Dry Skin, Fragrance Free 5.5
Confirmed with dermatologist, what I currently use
Aderm 6.44
~20min / session
174 degrees
Lowers blood pressure
Best after exercise
Increases IGF-1 -> muscle growth
Raises heart rate (120-150bpm) -> release heat shock proteins (similar to aerobic exercise)
Reduce chance of alzheimers (inhibits amyloid beta 42)
http://aging.ai/
Resting heart rate < 60
VO2 Max > 55
WBC 3.5 - 5 (~4.5 ideal) - higher indicates fighting active infection
IGF-1 106-255 ng/ml Lower is better
CO2 30-32 - electrolyte balance/kidney function
HDL > 60 (clears cholesterol from blood)
LDL < 100 (lowers pulse and blood pressure)
VLDL 8-10
Triglycerides < 90 (~50 hardcore athletes)
Blood sugar(glucose) 75-85
38-48ng/mL (Mike Lustgarten)
Blood Creatinine 0.66-1.25 - higher indicates kidney stones/problems
Urine PH 6.5-7 - lower is bad, need neutral PH in urine
Globulin ~2.5
AGR or TP (albumin / globulin) > 1.5 (prevent inflammation -> cancer)
Bilirubin Total 0.3-1.0
High Bilirubin indicates gallstones
Low fructose
No glucose, sucrose (table sugar), high fructose corn syrup
Moderate Starches -> ideally resistant starches
Protein < 85g/day
more protein taxes kidneys, raises BUN
Fiber > 80g/day
? High fat - > 1g/Kg/day (keto)
Keto ?
Could possibly lead to NAFLD (underresearched)
Vegetable based low carb diet is better than meat based in regards to mortality/cancer
Better to eat more calories in the morning than in the evening
LPS -> insulin resistance -> diabetes
LPS -> TLR4 -> inflammation
LPS -> reduced kidney function (BUN/Creatinine)
LPS -> autoimmune disease / GI disorder
Vitamin D -> increases LL-37 -> destroys bacteria
38-48 ng/mL ideal level
LL-37 carbamylation reduces effectiveness
beta-secretase, gamma-secretase enzymes -> amyloid plaque
SIRT1 (insulin, inflammation regulation, immune function - may make autoimmune disease worse)
Declines with age
FOX01 (insulin regulation, apoptosis in cancel cells)
FOX04 (appears to help regulate insulin?)
TP53 (tumor suppressing gene)
Ghrelin
Secreted in stomach in response to calorie restriction
Activates SIRT1
https://www.foundmyfitness.com/reports/nutrigenomics.pdf
Lack of Vitamin D and consumption of cow milk correlates to autoimmune disease
The elevation of ketone bodies increases the energy of ATP hydrolysis by reducing the mitochondrial NAD couple and oxidizing the coenzyme Q couple
Lower blood glucose + lower blood insulin -> better insulin sensitivity
https://promethease.com/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3875921/ B12/folic acid
http://www.iflscience.com/health-an...utoimmune-diseases-and-how-we-can-treat-them/ - root of autoimmune diseases discovered - Enterococcus gallinarum
https://fas.org/sgp/crs/misc/R43358.pdf
https://www.reddit.com/r/longevity/comments/5wu9bk/anyone_drinking_deuteriumdepleted_water_link_to_a/
http://stevenm13.weebly.com/water.html (Make DDW)
https://www.technologyreview.com/s/603997/is-this-the-anti-aging-pill-weve-all-been-waiting-for/
http://science.sciencemag.org/content/355/6331/1312 (NAD+, DBC1, PARP1)
http://www.nzherald.co.nz/lifestyle/news/article.cfm?c_id=6&objectid=11830317 (NMN)
https://www.ncbi.nlm.nih.gov/pubmed/21982274 (pterostilbene > resveratrol)
https://www.quora.com/What-is-the-difference-between-nicotinamide-riboside-and-B3-vitamin-niacin
http://onlinelibrary.wiley.com/doi/10.1002/iub.1627/full (Ketosis vs CR)
https://www.ncbi.nlm.nih.gov/pubmed/24598140 (Ketone body supplementation)
1,3-butanediol monoester of βHB and glyceryl-tris-3-hydroxybutyrate
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4173993/ (Ketone body effects)
https://www.t-nation.com/diet-fat-loss/avoid-this-ketogenic-rip-off (against replacing Keto diet with Ketone supplementation)
(explanation of how nutrition affects aging)
https://michaellustgarten.wordpress.com/
http://www.impactjournals.com/oncot...e=article&op=view&path[0]=18033&path[1]=57761 (mTOR research)
https://www.foodfraud.org/
http://ctdbase.org/
http://genomics.senescence.info/drugs/ (longetivity drugs/supplements analytics)
https://examine.com/supplements/ (supplement info based off studies)
http://lifehacker.com/this-graphic-shows-the-best-air-cleaning-plants-accord-1705307836
http://learn.eartheasy.com/2009/05/the-top-10-plants-for-removing-indoor-toxins/
http://unitybiotechnology.com/
https://www.elysiumhealth.com/
https://www.erasmusmc.nl/perskamer/archief/2017/6144807/?lang=en
http://puretechhealth.com/news.php
https://www.calicolabs.com/
Reddit
https://www.reddit.com/r/longevity/
https://www.reddit.com/r/gerontology/
https://www.reddit.com/r/FoodNerds/
https://www.reddit.com/r/sens/
Newsletters/blogs/forums
https://www.fightaging.org/newsletter/
https://www.fightaging.org/
http://www.leafscience.org/blog/
https://www.apoe4.info/forums/index.php
Facebook
https://www.facebook.com/groups/endagingnow/
Books
The China Study
The Longevity Diet
Prescription for Nutritional Healing
Microbial Burden
Other
http://www.vincegiuliano.name/Antiagingfirewalls.htm
https://examine.com/nutrition/ (nutrition guide)
Bryan Johnson Blueprint (this guy is hardcore into longevity with an unlimited budget)
https://44uc8dkwa8q3f5b66w13vilg-wp...16/02/BulletproofRoadmap_Rebrand_outlined.pdf
http://i.imgur.com/e4oNg23.jpg
https://www.braintropic.com/best-nootropic-stack/ (nootropic stack)
http://www.vincegiuliano.name/Antiagingfirewalls.htm#SUPPLEMENTSINCOMBINDEDFIREWALLS
smoothie recipe
Kale (8 leaves)
Chard (two rainbow chard leaves and stems)
Spinach (2 cups)
Celery (2)
Parsley (8 pieces)
Carrot (1 large)
Tomato (1)
Apple (1)
Lemon (1)
Frozen organic blueberries (1-2 cups)
Avocado (1)
Hydrolyzed collagen powder (1/4 cup)
Water (2 cups of water)
8 large kale leaves
4-6 rainbow chard leaves with stems
3 cups (~710 ml) of baby spinach
2 medium to large carrots
1 tomato
1 large avocado
1 banana
1 apple
1 cup (~710ml) of blueberries (fresh or frozen)
1 tall shot glass of flaxseed (optional)
and 3 cups (~710 ml) of unsweetened flax milk.
credits to wil
My Current Regimen
Morning
Breakfast option 1 (smoothie 2.5 servings):
16oz Good Karma unsweetened flaxmilk with protein4oz kefir
2c frozen chopped kale or spinach (81g/cup)
3 Swiss chard leaves (vitamin A, K, magnesium)
1 green (unripe) banana or plantain (resistant starch)
2 tbsp MCT oil (can also use coconut oil but less potent) (anti-inflammatory, anti-TNF, aid macular carotenoid absorption), also gives more energy from burning fat
2 tbsp frozen flaxseeds (Omega 3 ALA)
Pinch ceylon cinnamon (insulin spike regulation)
1c Blueberries / strawberries (pterostilbene)
Avocado (optional)
Add peanut butter for calories/fats
Relevant Nutrition Data (per serving)
288 calories
7.2g fiber
3.2-6.4g macular carotenoids (lutein / zeaxanthin)
65mg isothiocyanates
14.6g sugar
17g total fat
1.4g omega 3
9.6g protein
1.1 ug vitamin B12
5200IU vitamin A
39mg vitamin C
584mg vitamin K
310 mg calcium
93 mg magnesium
Cost Breakdown (full recipe)
? 16oz Good Karma unsweetened flaxmilk with protein
? 4oz kefir
$3 2c frozen chopped kale or spinach $3/bag 16oz
? 3 Swiss chard leaves
$1.49 plantain
$.62 2 tbsp coconut oil
$.49 2 tbsp frozen flaxseeds .49/oz
$0 Pinch ceylon cinnamon (insulin spike regulation)
$2 1c Blueberries / strawberries (pterostilbene) $4/pint fresh
Breakfast option 2 (scrambled eggs):
2 eggs (balanced protein, choline, some macular carotenoids)Whole milk
Pinch Ground turmeric (anti-TNF/inflammatory)
Pinch ground black pepper (turmeric absorption aid)
Pinch ground mustard
Cheese to taste
50mg pterostilbene
Lunch
Soccer 2x/week(low carb, low sugar, moderate protein, high fat)
Green tea + lemon wedge
50mg pterostilbene
B vitamin comple
100mg nonflushing B3 (niacinamide)
Snacks
WalnutsAlmonds / almond butter only take if you are not at risk of kidney stones
Peanut butter
Evening
Bicycling 2x/week(too many dinner combos to list yet, 80% vegetarian)
With dinner:
Krill oil Omega 3 with astaxanthin (if I ate animal proteins)
Vitamin D3 4000IU with K2 100mcg
Night
Optional Dark chocolate (check toxin section for brands with no lead/cadmium) - Warning: may elevate kidney stone risk from oxalate contentOptional melatonin
Other / As Needed
Periodic well-check blood tests:
- CBC/Diff
- Complete Metabolic Panel
- Lipid Panel
- Hemoglobin A1c
- IGF-1
- serum Vitamin D
See Ideal Lab Test Results below
Nutrition Tracking
I use http://cronometer.comThe mobile app connects to FitBit and imports exercise, weight and sleep data
Set custom nutrient targets to optimal nutrient intakes below
Track heart rate, steps, sleep with fitness band
I use the FitBit Charge 2 - NOTE: There is only a 1 year warrantyFoods
Starches
QuinoaBuckwheat (Complete protein, gluten free. The toasted kind tastes even better. )
Fruits
Blueberries (contain Pterostilbene, anthocyanins)Avocado (potassium -> blood pressure, reduce kidney stone risk, vitamin E, PUFA)
Lemon
Tomato (lycopene)
Apple peel (quercetin)
Only eat organic apples, conventional ones have many pesticides
Green banana (resistant starch, potassium)
Plantain (resistant starch)
Vegetables
Spinach (folate, magnesium)Kale (macular carotenoids, magnesium, isothiocyanates)
Collard greens
Chard (vitamin A, K1, magnesium)
Celery (luteolin)
Parsley (luteolin)
Carrots (beta-carotene -> vitamin A)
Chicory root (24g [0.8oz] = 10g inulin -> prebiotic -> butyrate -> intestinal/immune health)
Yacon root (50% inulin+FOS, 30g/day)
Purchase Link ($20/lb => 453 grams)
Jerusalem artichoke
Proteolytic Enzymes (link) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9124314/
To be taken together at their daily dose, bi-monthly. Cleans arteries/blood andpost-Covid micro-clots.:
- Serrapeptase
- Nattokinase
- Lumbrokinase
Proteins
Walnuts - (omega 3 ALA)Salmon (omega 3 DHA/EPA, vitamin D, magnesium)
Eggs (correct amino acid ratios, choline, some macular carotenoids)
Fats
Coconut oil (contains part MCT oil) - anti-inflammatoryOlive oil (many are cut with cheap oils, verify quality)
- Ottavio
- Kirkland Organic
- Corto Olive
- Lucero
- California Olive Ranch
- Bariani Olive Oil
- Cobram Estate
- Lucini
- McEvoy Ranch Organic
- Omaggio
- Olea Estates
- Amphora Nueva
Other
Deuterium depleted water (DDW) - expensiveCeylon cinnamon - regulates blood sugar
Turmeric + black pepper
Green Tea + lemon wedge
Dark chocolate (check for lead/cadmium content, see toxins list below)
Spirulina?
Flax seeds (ground in freezer) - omega 3 (ALA)
Chia seeds
? KetoChow
Stevia instead of sugar - doesn’t spike insulin
Supplements
Metformin 2000mg/day (need to ramp up to this, requires prescription in the USA. You can buy OTC in Mexico.)Glucosamine
Curcumin (turmeric) [dosage?]
Need to take with black pepper extract (piperine) for absorption
Anti-TNF
Issue with lead poisoning by companies
Appears brands from India/Bangladesh worst offenders
Likely safe: Starwest Botanicals
Purchase Link (Schwartz Bioresearch brand $17.65/90x 1500mg)
Customer service claims they do regular heavy metal testing
Resveratrol (Pterostilbene is better)
May also be toxic to liver
Pterostilbene (dimethylresveratrol) (100-400mg/day) (more bioavailable than resveratrol)
Purchase Link Jarrow brand $12/60x 50mg (100mg/day best bet?)
Take with Grape Seed Extract (100mg/each time)
May raise LDL levels in some people
Krill Oil (need 1:1 omega 3/6)
Fish Oil vs Krill Oil
Take with Astaxanthin
Algal Oil (algae based)
Fish Oil (not as effective)
Take with meal
Purchase Link (Jarrow brand $15.49/60x 120mg EPA/70mg DHA w/Astaxanthin [2x/day])
Purchase Link (Doctor’s Best brand $25/180x 800mg EPA/400mg DHA [2x/day])
Fresh version Purchase link (recommended by dpao)
Ketone Body Esters
Beta-Hydroxybutyrate (also created from Ketogenic diet)
Melatonin
Creatine
Epitalon (epithalamin) - oral 200mg/serving 2-3x/day (injection is best route)
Probiotics
My current probiotic - Hyperbiotics PRO-15All strains dead confirmed with microscope
Still researching which one to take
Take with prebiotic/FOS/inulin containing food
Human sourced is better
PrescriptAssist, Bifido Maximus, MegaSporeBiotic (dpao)
Reuteri Pearls + Culturelle + Align + Bimuno
Reuteri + b.infantis from breast milk
Bimuno - prebiotic for the above
Beneficial:
Bifidobacterium infants - from breast milk
Bifidobacterium longum
Bifidiobacterium breve
Lactobacillus reuteri - from breast milk
Lactobacillus rhamnosus GG - reduce rotavirus
Oxalobacter formigenes - low levels lead to kidney stones, break down oxylates
Guide to Probiotics
2nd Guide to Probiotics
B12 2mg ?
Folate? (Rhonda Patrick - prevent DNA replication breakage)
Hydrolized Collagen? (Rhonda Patrick)
makes collagen/cartilage
proline -> glutamate -> ATP
Glycine - anti-inflammatory
CoQ10 100mg/day - ubiquinol version better
Take with meal
Purchase Link ($16/month)
Colostrinin 100mcg? (dpao)
Oxaloacetate 100mg? (dpao) - KetoPrime
Alfatradiol https://en.m.wikipedia.org/wiki/Alfatradiol ?
NAD+ precursors:
Tryptophan (8 steps - inefficient)
B3/nicotinic acid (3 steps) (causes flushing)
Nicotinamide / Niacinamide[non flushing niacin] (2 steps)
28x dri (15mg x 28)
Nicotinamide Riboside NR (2 steps) (250mg/day?)
1000mg/day for 1wk -> 2.7x NAD+
Nicotinamide Mononucleotide NMN (500mg/day) - expensive
Vitamin D3 (4000IU/day -> want a 40-60ng/ml stat)
Delays attrition of telomere length
Take liquid drops with vitamin K2 (mk7)
Take with meal containing fats
Take with vitamin K2 100mcg
Purchase Link
Quercetin
Cancer preventative at 1-40uM cellular concentration, Bad at 40-100uM.
12.5-25mg / kg body weight
Dihydrate most bioavailable
Combos
Elysium - Basis (250mg NR + 50mg Pterostilbene) $40/mo
KetoPrime ?
Brain health (nootropics)
Caffeine + L-theanine (200mg theanine per 100mg caffeine)Bacopa Monnieri - memory
Creatine (5g in morning) - reasoning
Tolcapone
Levodopa
? SEMAX
Noopept (20mg in afternoon or 10mg 3x/day)
L-glutamine
Taurine ?
Citicoline - Alpha GPC may be better but is under-researched
Alpha Lipolic Acid
Phosphatidylserine (PS)
lion's mane, 7,8-Dihydroxyflavone
Astaxanthin
Combos
CurcubrainNootobox: Rise
Axon Labs: Nexus
Qualia ($129/month, longevity and nootropics stack)
Tried it, works pretty well but be wary of amount of caffeine in it
Medicines
Metformin (berberine) - blocks mTOR - may be unnecessary with pterostilbeneActivates AMPK in the liver
Decreases cardiovascular risk, cancer incidence
Rapamycin - blocks mTOR
Dasantinib (needs to be combined with quercetin)
Kills senescent cells, reverses NAFLD
? SEMAX (nootropic, dpao rec.)
? BPC-157 (promotes fast healing, still being researched, dpao rec.)
dosage info
UBX0101 aka Navitoclax (Unity Biotechnology)
AP20187
Copper Sebacate Some evidence it can ‘unwrap’ prions back into ‘normal’ proteins.[pubmed],[research]
Exercise
High-intensity interval biking / trainingBody produces more NAD+
Body produces more mitochondria
Magnesium required to make mitochondria
Running
Best time 7am because cortisol spike
Toxins
Antibiotics
Cipro, Levaquin, Floxin - Flouroquinolone causes heart problemsLevaquin production halted
Alternatives
TurnipsGarlic
Echinacea
Oregano oil
Water Pollution
Pretty much universal, get a good RO filter (see my drinking water section)Bottled Water is bad
Air Pollution
> 10ppb of 2.5um particulates (AQI >41) associated with +7.3% increased mortalityCurrent Air Pollution Map
Make sure gas stoves/fireplaces are well ventilated
Get high quality air filters
Get air purifier
Get HVAC cleaned once every 2 years
Remove carpeting
Test home for radon
Dust surfaces regularly
Best air cleaning plants
Another list of best air cleaning plants
Triclosan / Microban & Triclocarban
“Triclosan and triclocarban are used as antimicrobials, a class of chemicals present in >2,000 products including soaps, toothpastes, detergents, clothing, toys, carpets, plastics, and paints. In personal care products like hand soap, there is no evidence that use of triclosan or triclocarban improves consumer or patient health or prevents disease”Usually in products labeled “antibacterial” / “antimicrobial”
Triclosan product list
Triclosan in Colgate as 'antigingivitis'
Triclocarban product list
Lead / Cadmium in Chocolate
http://www.asyousow.org/our-work/environmental-health/toxic-enforcement/lead-and-cadmium-in-food/PFOA / Teflon & PFOS
CarcinogenNon stick pan coatings
Carpet cleaners
Food packaging
Microwave popcorn bags
Drinking water
Carbon filtering can remove from water
Carcinogens
DefiniteCiclosporin
Alcohol
Mineral Oil
Paint containing benzene
Processed Meats
Sawdust
Acrylamide (cooking food over 250 degrees F)
Probable
Red meat
Tetrachloroethylene (from dry cleaning)
Nutrition Notes
Omega 3
Heart protector1:1 Omega 3/Omega 6 Optimal
Too much omega 6 leads to inflammation/arthritis
ALA + B3 + B6 + C + Zinc + Mag = EPA
ALA + ? = DHA
Walnuts/Flax -> ALA
Fish oil -> EPA/DHA
Macular Carotenoids
Lutein, Zeaxanthin (lutein converts into Mesozeaxanthin)Found in Parsley, Spinach, Kale, Basil, Egg yolk
Food source Table in micrograms/g
1 egg yolk = 18g = 0.18g MC (not a good source)
1 cup frozen chopped kale/spinach = 81g = 4-8g MC
Take with fats, chopping/pureeing/cooking releases more
Slows development of age related macular degeneration
24mg/day protects eyes from damage due to screen time
~3 cups of frozen chopped kale/spinach
Isothiocyanates (glucosinolates)
- Highest concentrations: Brussel Sprouts, Garden cress, mustard greens, kale
- Cooking eliminates isothiocyanates from the food
- Inhibits cancer/carcinogens
- Decrease DNA damage by reducing inflammation
- Food sources & dosages
Flavonoids
Beneficial at low dosages, may be harmful at high dosages due to hormetic effects between polyphenolsFlavones
Apigenin / Luteolin
- Celery, parsley, balsamic sage
- Decrease inflammation, slow cognitive decline, ROS scavenging, cell cycle arrest, induce apoptosis, DNA protection
Flavonols
Quercetin / Kaemferol / Fisetin
- Apple peel, onion, garlic
- Regulate H2AX, blocking agent, caspase activity
Cocoa
- Improve cognition
Isoflavones
Daidzein, Genistein
- Soybean, kwao krua
- Inhibit ROS generation, inhibit p53 expression
Flavanones
Narigenin, Hesperetin
- Oranges, grapefruits, tomateos, cherries
- ROS scavenging, induce apoptosis, inhibit DNA damage by reducing COX-2
Flavan-3-ols
EGCG (Epigallocatechin-3-gallate), Epicatechin
- Green tea (most abundant catechin)
- ROS scavenging, cell cycle arrest, induce DNA-PK expression, inhibit H2AX
Anthocyanidins / Anthocyanins
Malvidin
- Red wine, blueberry, cranberry, raspberry, blackberry, cherry, grape
- Suppress ROS, increase glutathione levels, inhibit DNA adduct formation
Other
- Southern ginseng, himalayan may apple, ashwagandha
TMAO (bad for you)
Higher increases heart disease riskObesity & type 2 diabetes risk
From Carnitine (red meat), Lecithin / Choline (egg yolks), processed foods
DMB inhibits TMA formation
From balsamic vinegar, red wine, EVOO, grapeseed oil
Sugar/Carbohydrates (bad for you)
Glucose
worst for youSame sugar directly in blood / measured in labs
highest insulin spike, 100 glycemic index
Fructose
FruitDoesn’t spike insulin
Low glycemic index
Causes fatty liver
Sucrose
table sugar50/50 glucose/fructose
Use stevia instead
High fructose corn syrup
50/50 glucose/fructoseLactose
doesn’t spike insulinStarch
long chain glucoseAmylose - lower glucose peak
Usually high in Resistant Starch
Amylopectin
Insulin disables autophagy (cell death) -> senescent cells
Senescent cells -> apoptosis -> disables mitochondria ability to burn fat
Intestinal Health
Prebiotics / Fiber -> beneficial bacteria -> Butyrate -> decreased LPS -> intestinal lining protectionButyrate -> reduced histone deacetylase -> reduced sarcopenia
Clostridium cluster XIVa, F. prausnitzii, E. rectale
Bifidobacteria
Prebiotic Foods
FOS / Fructan & Inulin10g/day inulin
Chicory Root (24g)
Jerusalem artichokes (56g)
dandelion greens (74g)
garlic
Resistant Starch
creates most butyratePlantains
Banana flour from green bananas (10.5)
Green banana (4.7)
Uncooked rolled oats (4.4)
Legumes (amylose) - must be cooled after cooked
Potatoes (must be cooled after cooked)
Probiotics
Guide to ProbioticsChronic use of probiotics is bad and leads to a monoculture
Eat seasonally and locally
Human derived ones are better
Treat infectious diarrhea:
Lactobacillus casei
Lactobacillus reuteri
Recover from antibiotics
LGG
S boulardii
Lactubacillus casei
Lactobacillus acidophilus
Anti Tumor Necrosis Factor (TNF) Therapy
Natural: Curcumin, green tea, cannabisBad Bacteria
Enterococcus gallinarum - causes autoimmune diseaseLab Tests
http://americangut.org/http://www.hmpdacc.org/
https://smartgut.ubiome.com
Other Lifestyle
Sickness/Cold/Flu Prevention
UV light (far-UVC) that kills viruses but doesn’t harm people discoveredhttp://time.com/5142211/uv-light-kills-flu-virus/
https://www.genengnews.com/gen-news...ans-but-bad-for-bacteria-and-viruses/81255478
2 mJ/cm2 222nm light kills 95% H1N1 flu virus but not harmful
1W = 1J/s
Desired power = (light output * seconds) / (distance*distance)
2mJ/cm2 = ((1mW/cm2) * (X seconds))/((2*2)cm2)
(2cm distance) 2mJ/cm2 * ((2*2)cm2) / 1mW/cm2 = 8 seconds
(6in distance) 7.7 minutes
Normal UV 200 - 400nm kills viruses but harmful to humans (skin/eye irritant)
min7 - 30mW*sec/cm2 kills viruses and bacteria
Potential product sources
http://www.edenpark.com/products.html
http://store.uvsolutionsforhome.com/category_s/1817.htm
0.735mJ/cm² of UVC intensity @ 15cm
$20 Eocean UV Sterilization Lamp (+Ozone) - 5W, 185-254nm
5000mW * 15*60sec / X^2 = 30
X = sqrt(5000*15*60/30)
X = 12.7ft effective distance
Ozone is lung irritant - air it out
$20 BriteUV Toothbrush Case Sanitizer – FDA Approved
Drinking Water
APEC Top Tier Alkaline Mineral pH+ 75 GPD 6-Stage Ultra Safe Reverse Osmosis Drinking Water Filter System (ESSENCE ROES-PH75)Excellent water bottle, drink 2 a day
Skin
Needs PH <= 5 to maintain skin acidity (4.5 - 5.5 normal skin PH)Soaps
Avecyde 3.61Gojo Orange 5
pHistoderm 5
Dove Liquid 5.16
Aveeno Active Naturals Moisturizing Bar With Colloidal Oatmeal for Dry Skin, Fragrance Free 5.5
Confirmed with dermatologist, what I currently use
Aderm 6.44
Moisturizers
AveenoChiropractor (as needed)
Sauna
4-7 times/week -> 50% reduction in heart disease~20min / session
174 degrees
Lowers blood pressure
Best after exercise
Increases IGF-1 -> muscle growth
Raises heart rate (120-150bpm) -> release heat shock proteins (similar to aerobic exercise)
Reduce chance of alzheimers (inhibits amyloid beta 42)
Optimal Stats
DIY Lab Tests
https://thriva.co/http://aging.ai/
Resting heart rate < 60
VO2 Max > 55
Nutrient Intake
| Fiber | > 80g/day | Maintains good bacteria in gut -> immune function |
| Inulin | 10g/day | Maintains good bacteria in gut -> immune function |
| Protein | <= 85g/day | Too high and kidneys get taxed (shows up in BUN). Restrict methionine and red meat. |
| Total Sugar | < 30 g/day | Less is better |
| Vitamin D3 | 2000-4000IU/day | Get lab test to make sure in ideal ranges below and adjust |
| Vitamin K1 | 1000mcg/day | Converts into K2 (Mk4) in the body. Primary source leafy vegetables. |
| Vitamin B3 (nonflushing) | 250-400mg/day | Precursor for NAD+ |
| Magnesium | 600-900mg/day | Flom chlorophyll, in 300 enzyme reactions -> ATP, important in mitochondria creation |
| Omega 3 | 1:1 with Omega6 | This is hard to do via supplements, eat salmon, nuts, flax |
Ideal Lab Test Results
BMI 22WBC 3.5 - 5 (~4.5 ideal) - higher indicates fighting active infection
IGF-1 106-255 ng/ml Lower is better
CO2 30-32 - electrolyte balance/kidney function
Cholesterol/Sugar
Total Cholesterol < 140HDL > 60 (clears cholesterol from blood)
LDL < 100 (lowers pulse and blood pressure)
VLDL 8-10
Triglycerides < 90 (~50 hardcore athletes)
Blood sugar(glucose) 75-85
Vitamin D
40-60ng/mL (Rhonda Patrick)38-48ng/mL (Mike Lustgarten)
Kidney Function
BUN < 15 (9) - high BUN indicates kidney stones/problemsBlood Creatinine 0.66-1.25 - higher indicates kidney stones/problems
Urine PH 6.5-7 - lower is bad, need neutral PH in urine
- Low PH for long time will lead to kidney stones
- Drink 64oz water/day to neutralize PH
Liver Function
Albumin ~5Globulin ~2.5
AGR or TP (albumin / globulin) > 1.5 (prevent inflammation -> cancer)
Bilirubin Total 0.3-1.0
High Bilirubin indicates gallstones
General Diet
Sugars / CarbsLow fructose
No glucose, sucrose (table sugar), high fructose corn syrup
Moderate Starches -> ideally resistant starches
Protein < 85g/day
more protein taxes kidneys, raises BUN
Fiber > 80g/day
? High fat - > 1g/Kg/day (keto)
Keto ?
Could possibly lead to NAFLD (underresearched)
Vegetable based low carb diet is better than meat based in regards to mortality/cancer
Better to eat more calories in the morning than in the evening
Theories of Aging
- Insulin resistance
- Inflammation
- Telomere Shortening
- Telomere length governs how many times a cell can divide
- https://en.wikipedia.org/wiki/Hayflick_limit
- When cell can’t divide anymore (due to short telomeres), it begins apoptosis (cell death)
- Stem and Cancer cells have telomerase which prevents telomere shortening
- Oxidative Stress
- Weakening of circadian system
- Calorie Restriction -> increased circadian amplitude
- CS perturbed by
- shift work
- prolonged hours of artificial light
- Erratic eating patterns
- Microbial burden / immune system degradation
LPS -> insulin resistance -> diabetes
LPS -> TLR4 -> inflammation
LPS -> reduced kidney function (BUN/Creatinine)
LPS -> autoimmune disease / GI disorder
Vitamin D -> increases LL-37 -> destroys bacteria
38-48 ng/mL ideal level
LL-37 carbamylation reduces effectiveness
Leading Causes of Death in Elderly
- Cardiovascular disease
- Cancers
- Chronic respiratory disease (COPD)
- Chronic bronchitis
- Emphysema
- Accidents
- Stroke
- Alzheimers
beta-secretase, gamma-secretase enzymes -> amyloid plaque
- Diabetes
- Pneumonia / Flu
- Nephritis (kidney inflammation)
- Bacterial infection, toxicity (including alcohol)
- Septicemia (blood poisoning - infection)
TOR - Target of Rapamycin (regulates nutrient sensors)
- mTOR - mammalian TOR
Rapalogs
- Rapamycin (Sirolimus / Rapacan)
- Mouse model 2-8mg/kg/day, / 12.3 to get human dosage
- 9-36mg/day for me
- One person claims 7-8mg one dose per week
- https://www.dropshipmd.com/buy/rapacan/ - contact and tell them you want rapamycin
- $2/mg
- Mouse model 2-8mg/kg/day, / 12.3 to get human dosage
- Everolimus (RAD001)
- Beneficial effect on immunosenescence
- Temsirolimus
- Deforolimus
- Rapamycin (Sirolimus / Rapacan)
- Decides if cell should replicate or stay alive
- Decreased signalling
- cells live longer
- inhibits growth/reproductive ability
- lowers body temp
- lowers fat
- lowers circulating insulin
- decreases thyroid hormones
- decreases oxidative stress
- Amino acids stimulate mTOR directly (increased signalling)
Nutrient Sensors
- Insulin/IGF
- Leptin
- ATP/AGP ratio
- NAD+/NADH cytoplasm ratio 700? NAD+ -> NADH
- AMPK - enzyme for AMP -> ATP
Genetics/Enzymes/Hormones
PARP1 repairs DNA (related to NAD+/NADH)SIRT1 (insulin, inflammation regulation, immune function - may make autoimmune disease worse)
Declines with age
FOX01 (insulin regulation, apoptosis in cancel cells)
FOX04 (appears to help regulate insulin?)
TP53 (tumor suppressing gene)
Ghrelin
Secreted in stomach in response to calorie restriction
Activates SIRT1
https://www.foundmyfitness.com/reports/nutrigenomics.pdf
Misc Notes
Reduce calories 30% ideally (1700/day) - CR diet (body produces more NAD+)Lack of Vitamin D and consumption of cow milk correlates to autoimmune disease
The elevation of ketone bodies increases the energy of ATP hydrolysis by reducing the mitochondrial NAD couple and oxidizing the coenzyme Q couple
Lower blood glucose + lower blood insulin -> better insulin sensitivity
Websites
https://cronometer.com/Convert Animal dosages to human dosages
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4804402/Nutrition Genetic Report
https://www.foundmyfitness.com/genetics/1https://promethease.com/
Articles
https://transcend.me/blogs/supplementation/what-supplements-does-ray-kurzweil-take-and-whyhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC3875921/ B12/folic acid
http://www.iflscience.com/health-an...utoimmune-diseases-and-how-we-can-treat-them/ - root of autoimmune diseases discovered - Enterococcus gallinarum
https://fas.org/sgp/crs/misc/R43358.pdf
https://www.reddit.com/r/longevity/comments/5wu9bk/anyone_drinking_deuteriumdepleted_water_link_to_a/
http://stevenm13.weebly.com/water.html (Make DDW)
https://www.technologyreview.com/s/603997/is-this-the-anti-aging-pill-weve-all-been-waiting-for/
http://science.sciencemag.org/content/355/6331/1312 (NAD+, DBC1, PARP1)
http://www.nzherald.co.nz/lifestyle/news/article.cfm?c_id=6&objectid=11830317 (NMN)
https://www.ncbi.nlm.nih.gov/pubmed/21982274 (pterostilbene > resveratrol)
https://www.quora.com/What-is-the-difference-between-nicotinamide-riboside-and-B3-vitamin-niacin
http://onlinelibrary.wiley.com/doi/10.1002/iub.1627/full (Ketosis vs CR)
https://www.ncbi.nlm.nih.gov/pubmed/24598140 (Ketone body supplementation)
1,3-butanediol monoester of βHB and glyceryl-tris-3-hydroxybutyrate
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4173993/ (Ketone body effects)
https://www.t-nation.com/diet-fat-loss/avoid-this-ketogenic-rip-off (against replacing Keto diet with Ketone supplementation)
(explanation of how nutrition affects aging)
https://michaellustgarten.wordpress.com/
http://www.impactjournals.com/oncot...e=article&op=view&path[0]=18033&path[1]=57761 (mTOR research)
Databases
http://geroprotectors.org/https://www.foodfraud.org/
http://ctdbase.org/
http://genomics.senescence.info/drugs/ (longetivity drugs/supplements analytics)
https://examine.com/supplements/ (supplement info based off studies)
http://lifehacker.com/this-graphic-shows-the-best-air-cleaning-plants-accord-1705307836
http://learn.eartheasy.com/2009/05/the-top-10-plants-for-removing-indoor-toxins/
Companies Working on Longevity
David Sinclairhttp://unitybiotechnology.com/
https://www.elysiumhealth.com/
https://www.erasmusmc.nl/perskamer/archief/2017/6144807/?lang=en
http://puretechhealth.com/news.php
https://www.calicolabs.com/
Information Sources
https://www.ewg.orghttps://www.reddit.com/r/longevity/
https://www.reddit.com/r/gerontology/
https://www.reddit.com/r/FoodNerds/
https://www.reddit.com/r/sens/
Newsletters/blogs/forums
https://www.fightaging.org/newsletter/
https://www.fightaging.org/
http://www.leafscience.org/blog/
https://www.apoe4.info/forums/index.php
https://www.facebook.com/groups/endagingnow/
Books
The China Study
The Longevity Diet
Prescription for Nutritional Healing
Microbial Burden
Other
http://www.vincegiuliano.name/Antiagingfirewalls.htm
https://examine.com/nutrition/ (nutrition guide)
Regimens
Biohacking Bible - huge document with multiple collaboratorsBryan Johnson Blueprint (this guy is hardcore into longevity with an unlimited budget)
https://44uc8dkwa8q3f5b66w13vilg-wp...16/02/BulletproofRoadmap_Rebrand_outlined.pdf
http://i.imgur.com/e4oNg23.jpg
https://www.braintropic.com/best-nootropic-stack/ (nootropic stack)
http://www.vincegiuliano.name/Antiagingfirewalls.htm#SUPPLEMENTSINCOMBINDEDFIREWALLS
smoothie recipe
Kale (8 leaves)
Chard (two rainbow chard leaves and stems)
Spinach (2 cups)
Celery (2)
Parsley (8 pieces)
Carrot (1 large)
Tomato (1)
Apple (1)
Lemon (1)
Frozen organic blueberries (1-2 cups)
Avocado (1)
Hydrolyzed collagen powder (1/4 cup)
Water (2 cups of water)
8 large kale leaves
4-6 rainbow chard leaves with stems
3 cups (~710 ml) of baby spinach
2 medium to large carrots
1 tomato
1 large avocado
1 banana
1 apple
1 cup (~710ml) of blueberries (fresh or frozen)
1 tall shot glass of flaxseed (optional)
and 3 cups (~710 ml) of unsweetened flax milk.
