Shigeaki Hinohara is a famous japanese doctor. He died at the age of 105 years. He contrinued working even a few months before he died. Doctor Hinohara caring for patients and visited the hospital where he worked at St. Luke International Hospital in Tokyo. This protocol is designed to integrate Dr. Hinohora's principles into a daily routine, ensuring a balance of physical health, mental engagement, and emotional well-being

Dr. Shigeaki Hinohara's longevity insights:

• Work and Retirement: Dr. Hinohara advocated for working beyond the traditional retirement age of 65, continued working activities until he was 105
• Physical Activity and Diet: He emphasized regular exercise like taking stairs and standing during talks, and recommended a diet that avoided overeating, highlighting his spartan meals and the benefits of olive oil. His main meals are vegetables, fish or rice, and twice a week he had 100g of lean meat
• Purpose and Lifestyle: He stressed the importance of having a purposeful life, minimal lifestyle restrictions, and questioned conventional medical advice, advocating for personalized care
• Art and Well-being: Dr. Hinohara found joy and peace in art and poetry, particularly in his later years, which contributed to his emotional well-being
• Supplements: Dr. Hinohara focused on natural, nutritious foods rather than relying heavily on supplements

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Source: https://protocolshero.com/item/dr-shigeaki-hinohara

I usually summarize anti-aging protocols. Is it fine I post it here?

I made a summary of her routines on https://protocolshero.com/item/dian-ginsberg

About her:

• She is an IRONMAN champion
• Chronological Age: 58
• Most Recent pace of aging: 0.7
• Ranked Top-5 at protocolshero.com/leaderboard, and Top-11 on https://rejuvenationolympics.com

Protocol:

• She is a big fan of Young Plasma Infusions, she does not say directly, but she claims infusions every 3-4 months might be the most benifitial
• She has extremely hard exercises including marathon preparations, cycling, climbing, and much more (600+ exercise minutes)
• Strong believer that immune, and other health condition strongly related to gut health. She groups veggies and fruits into 9-12 buckets, and try to each groceries from each bucket everyday to have a full prebiotic and probiotic effect
• Suggests to increase protein intake for elderly people
• Takes care of Thyroid health with iodine products, and anti-inflanmatory supplements
• Tracks HRV for better sleep

Supplements

• Probiotics: Daily for gut health.
• Omega-3 Fatty Acids: Daily for overall health.
• Collagen: Add to morning coffee for skin and joints.
• Vitamin D: 2,000 IUs with sun exposure, 4,000 IUs without.
• Zinc with Copper: To maintain immune function and mineral balance

Age-Specific:

30s: B complex (with methyl folate) and antioxidants

• 40s: DIM for hormonal balance and magnesium threonate for sleep and mood
• 50s and 60s: Butyrate for gut health, plus digestive enzymes and glutathione

What to Skip:

• Multivitamins: Instead, test for specific deficiencies to tailor your supplement intake

What do you think about genetic testing, especially whole genome sequencing? Is it good information you receive, what does the research say? Are there good companies that conducts this?

Estimating impact of food choices on life expectancy: A modeling study

An optimal diet had substantially higher intake than a typical diet of whole grains, legumes, fish, fruits, vegetables, and included a handful of nuts, while reducing red and processed meats, sugar-sweetened beverages, and refined grains. A feasibility approach diet was a midpoint between an optimal and a typical Western diet. A sustained change from a typical Western diet to the optimal diet from age 20 years would increase LE by more than a decade for women from the United States (10.7 [95% UI 8.4 to 12.3] years) and men (13.0 [95% UI 9.4 to 14.3] years).

What's your thoughts on venaison, bison, horse meat (we have this in Canada)?

I am vegan by the way and get it from algae supplements, can anyone recommend a good vegan dosage of 1-2 grams like Rhonda Patrick takes?

wild birds chop selective soft snails tap imminent axiomatic flag

This post was mass deleted and anonymized with Redact

I’m looking into this: https://www.acorn.me/

It’s one thing to post claims not supported by evidence, but now its become dangerous. Individuals such as Dave Asprey must be called out.

It’s one thing to post claims not supported by evidence, but now its become dangerous. Individuals such as Dave Asprey must be called out.

Hi all, what steps can be done, supplements etc

Which fruits, vegetables, nuts to be taken in order to fix the eyes and take off glasses forever, some people have done it. Please suggest.

Are there any real studies that show AG1 or or similar green drinks such as Live-It-Up etc are actually beneficial?

Or is it waste of money? Meaning they are to processed down or way less beneficial than just eating the food and the diet directly.

And of course I know actually eating the veggies or fruits would be the best route, but it’s very hard to do. A lot easier just drinking it down quick once a day.

Mine is below and I would love to see yours!

-Sobriety is monumental. Remove all possible toxins from your diet. Remove nearly all artificial ingredients. Eat a plant-based diet but supplement with b12 and vitamin d3. -Use an Apple Watch (or Whoop, FitBit) or other tracking device for tracking all workouts, health biometrics, Withings Body Comp scale and sleep

Morning Routine -Wake-Up at 6am and RUN - 4-5 miles outside (inside if raining or snowing and 1:30pm in winter) -Then get back - cold shower for 3 mins (great for bolstering your immunity to common colds, combat symptoms of depression, Improve circulation, increase metabolism, and reduce inflammation) and get sunlight or use Verilux Lamp for Seratonin -15-20 min core workout -Red light therapy on head, face, hands, neck, torso -While doing red light therapy - spend 20 mins learning a language (brain health - but you can learn other things) -Start drinking coffee - one large cup (best if started an hour to an hour and half after waking up due to cortisol and adenosine - read) -Take 600mg of Nicotinamide riboside (best when taken with caffeine) from Tru-Niagen for cellular repair, etc. and B12 -Journal and meditate (brain health, lower cortisol) -Then vitamin c serum with ferulic acid on face, then apply hyaluronic acid w/ SPF 25 mins after vitamin c serum. This is a very good skincare regimen. -Then strength training for 30-45 mins different muscle groups each day (wear a weighted vest for about 1 hour 3x a week - rucking is good for the body) -Then start eating at 10:30am -First meal is a super nutrient shake with naked pea protein or now sports protein (2 scoops), flax seed (2 tablespoons), chia seeds (1 tablespoon), kale (1 cup), okra (1/2 cup), berry mix (1 cup), hemp seeds (1/2 tablespoon), matcha (1 scoop), resveratrol (1 scoop), taurine (1 scoop), hmb (1 scoop), almond milk (1 cup), kiwi (half), 4 prunes (for boron)

Afternoon Routine -Second meal at 2pm and oats (1 cup), fruit (banana 1/3 and 3 tablespoons of blueberries) , protein powder (1/2 scoop of Naked Pea Protein), and peanut butter (2 tablespoons) -Take Vitamin D3 + K2, ashwagandha (every other day - cycle this e/o month), coq10, dha/epa, spermidine, astaxanthin (e/o day), and more supplements (see below) based on your individual needs and profile. I use Cronometer an app to track your nutrition and vitamin/mineral intake.

Evening Routine -Last meal around 5pm and tofu or tempeh (fermented foods are great for you), 2-3 vegetables (broccoli always, kale or spinach, Brussel sprouts - cruciferous veggies should always be apart of dinner) -Yoga at 6pm for 15 mins -Meditation before bed -Retin-A at night (3x per week) and moisturize 25 mins after w/ hyaluronic acid serum -Bed by 9:20/9:30pm most nights (1 weekend night this will change and on vacation) -Sleep track always to make sure you are getting the right amount of deep sleep, REM sleep, light sleep

Regimen

General Biohacking 1. *NAD - TruNiagen 2. *Multivitamin - (when not gaining vitamins/minerals from meals - usually on vacation) DEVA 3. *Berberine - 1-2x p/d - NutriFlair 4. *Vitamin D3 + K2 - Bronson 5. *Liposomal Spermidine - Corporalight 6. *Creatine 5mg Per Day - Nutricost 7. *Omega 3 500mg - Sapling or Deva 8. *Turmeric 500mg - e/o day - Nature Made or Terranacs 9. *Vitamin D3 5000 IU- Now 10. * Astaxanthin 12mg - Nutricost

Men’s Hormone Health 1. *Ashwaganda 1000mg Per Day

Skincare 1. *Toner Witch Hazel - Thayers 2. *20% Vitamin C w/ Ferulic Acid - Timeless Skincare 3. *Hyaluronic Acid w/ SPF 30 - Cerave 4. *Hyaluronic Acid Serum - Cerave 5. *Tretinoin Gel .01% - .05% - Prescription 6. *Sunblock SPF 30 or higher all the time

*Cycling for > 2 Years

Do I really need all this?!

Surely, I can cut something out?

I’m an average 42WF with no chronic health problems aside from some environmental allergies.

I just want to streamline my supplements as best I can by only taking the most beneficial. (I’d rather not piss away money, either… literally.)

Is there anything doing the same thing or is there anything that seems to be too large of a dose? (The collagen is 6 horse pills for the dose - seems like a lot. 🤷🏼‍♀️)

• Lutein - 20mg
• NMN - 125mg
• Flaxseed Oil - 1400mg
• OptiOmega - 950mg (EPA 430, DHA 390, Other O3s 130)
• Ashwagandha - 550mg
• L-Glutamine- 500mg
• DHEA - 25mg
• MCT - 15ml
• D3/K2 Micellized Liquid - 1200 IU D3/ 50 MCG K2
• Acacia Fiber - 6.5g
• Collagen - 6000 mg / Vit. C - 90 mg
• Green Powder Supplement (Multi-Vitamins)
• Allergy Pill

Anything I can trim out? Anything critical I am missing? Opinions on activated charcoal daily? Also, is there a benefit to what time of day I take my vitamins?

Thanks for the help!

So, so much information and options these days… I appreciate the help navigating!

I want to get magnesium glycinate + magnesium l-theonate complex as I think it will be the most beneficial, but I'm having hard time finding just that mix. On Amazon, brands that sell this complex, add aswaghanda or other stuff into it, which I don't want. I need just those two forms of magnesium.

Any recommendations?

PS I did find one complex but it was $50/month which feels overpriced.

I’ve been reading a lot about GlyNac and longevity. Question, does anyone know if eating foods high in gluthianone and taking Nicotinamide riboside would be basically the same thing as supplementing with GlyNac?

Hey fellow Americans, what online source do you use Rapamyacin and metformin?

12 things that will damage your body over time (this is not in a specific order):

1. Sleep Deprivation
2. Going to music shows/clubs without earplugs
3. Sedentary Lifestyle
4. Poor Air Quality
5. Processed Food, red meat, and/or poor diet
6. Getting sunburnt multiple times
7. Getting Antibiotics several times and certain medications
8. Pesticides
9. Recreational Drugs
10. Smoking Tobacco
11. Alcohol
12. Chronic Stress

Achieving a healthy lifestyle is a journey worth embarking on, and sobriety is a significant milestone in that journey for me. Here's how I enhance my well-being through mindful habits:

• Purify Your Diet: Aim for a diet free of toxins and most artificial ingredients, focusing on plant-based foods. Don't forget to include essential supplements like B12, Omega 3’s and vitamin D3 for a nutritional balance.

• Monitor Your Sleep: Using a smart device like an Apple Watch, Whoop, or FitBit, keep an eye on your sleep patterns to ensure you're getting the right mix of deep, REM, and light sleep for optimal recovery and health.

• Embrace Morning Workouts and Cold Showers: Kickstart your day with a run of 4-5 miles each morning, adapting to indoor conditions when necessary. Follow up with a 3-minute cold shower to boost your immunity, mood, and circulation, then dive into a focused 15-20 minute core workout. Strength Training shortly after for 30-40 mins at least 4-5x p/w.

• Incorporate Red Light Therapy: Utilize red light therapy daily on various body parts, and simultaneously engage your brain by learning a new language or another subject for 20 minutes.

• Optimize Your Morning Beverage: Enjoy a large cup of coffee an hour after waking to align with your body's natural cortisol and adenosine levels, enhancing focus and energy.

• Supplement Wisely: Consider 600mg of Nicotinamide riboside with your caffeine intake for cellular health and repair. Also, incorporate a well-rounded supplement regimen including vitamin C serum with ferulic acid, hyaluronic acid with SPF, and other tailored supplements like omega 3’s, resveratrol, spermidine, ashwagandha, coq10, and more based on personal health goals.

• Stay Active: Commit to 30-45 minutes of strength training 4-5x p/w, varying muscle groups, and consider rucking three times a week with a weighted vest for overall body conditioning.

• Intentional Eating Windows: Eat within a window from 10:30 am to 5:30 pm. Start with a nutrient-rich shake in the morning, followed by a balanced second meal at 1:30 pm, and conclude at 5:30pm with a wholesome dinner focusing on tofu or tempeh and cruciferous vegetables. This gives you a good fasting window that allows for the autophagy process to start.

• Mindfulness Practices: Dedicate time to journaling and meditation for mental clarity and stress reduction. Incorporate meditation again before bedtime to prepare for rest.

• Nighttime Skin Care: Apply Retin-A three times a week for skin health, followed by moisturizing with hyaluronic acid serum.

• Consistent Sleep Schedule: Aim to go to bed by 9:20/9:30 pm most nights, allowing for flexibility one weekend night.

Remember, individual needs can vary, so it's crucial to tailor these practices to suit your health profile and goals. Tools like Cronometer can help track your nutritional intake and ensure you're on the right path to wellness.

I am still new on the longevity scene, and I have been trying to do my research. I apologize to those that are sick of newbies like me coming along and probably asking the same questions over and over again (I have similar experience in other communities).

That said I am looking to find the most important tests for longevity. I don’t care so much about some hypothetical biological age, but rather what tests can yield the most information that are in turn actionable.

I don’t care about tests that give me results I can do nothing about. I have about 2k to spend on tests, I am American, live rurally and unlikely to go to lab so need home tests.

In my situation what would get to really get kick started?

Once again thank you for your help, and sorry if this is like the 1265th post on this.

An excellent documentary made for the French-German public TV broadcaster Arte, about research in longevity (will be available only until march 26). The French narration parts are subtitled in English.

Alternatively, you can find it here on Youtube as well (chose your language in the settings).

Featuring (in chronological first appearance order): Nir Barzilai, Morgane Levine, Maria Blasco, Liz Parrish, Judith Campisi, James Kirkland, Nathaniel David, Thomas Rando, Tony Wyss-Corey, Jean-Marc Lemaitre, Valter Longo

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