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* Fiber 25 - 32g - psyllium husk * Multivitamin and mineral * Omega 3 - 1g * Creatine * TMG ---- * Taurine 3g * Spermidine 3.3mg to 40mg, 10mg+ * Green Tea Extract - 45% EECG. Catacans 300mg * Astaxanthin 6mg with meals fat soluable * Glycine & NAC 7g & 3g ---- * Glycine * NAC * TMG * Taurine * Creatine * Tumeric * Ashwagandha * Melatonin * Methylated B Vitamins * Lutein and Zeaxanthin * Berberine * Vitamin D3 * Magnesium * Astaxanthin * Vitamin K2 * Whey Protein * Psyllium Husk * Aged Garlic Extract * Omega 3 ---- * Taurine * Rapamycin * NAC * Glycine * Omega 3 * Curcumin * Astaxanthin ---- '''Cancer''' * Exercise - more so aerobic, medium intensity, 150min per week * Avoid Ciggarette Smoking * Avoid Alcohol * Healthy Body Weight * Limiting Processed Meat ---- * Astaxanthin 6-12mg * Omega3 1.5g * Collegen 10g * Glycine 10g * TMG 4g * Hyaluronic Acid 200mg ---- * Citrulline malate * Beetroot juice / powder * Creatine ---- * Vitamin D3 and K2 * Omega3 * Magnesium * Creatine * Whey Protein * Taurine * TMG ---- * Creatine Monohydrate 5g * Omega3 * Multivitamin * Lutein and Zeaxanthin * Vitamin D3 ---- * Glycine + NAC, GlyNAC * Creatine * Collegen * Taurine * Protein Powder ---- {html}<table border="1" cellpadding="6" cellspacing="0"> <tr><th colspan="3">Morning Supplements (With First Meal)</th></tr> <tr><th>Supplement</th><th>Daily Dose</th><th>Notes</th></tr> <tr> <td>NMN</td> <td><s>500mg (6x/week)</s></td> <td>NAD+ precursor — De-emphasized in 2025; NAD strategy shifted toward NR / niacinamide variants</td> </tr> <tr> <td>Nicotinamide Riboside (NR)</td> <td><s>450mg</s> → ~300–500mg</td> <td>NAD+ precursor — Dose/formulation adjusted</td> </tr> <tr> <td>Calcium Alpha-Ketoglutarate</td> <td>1g</td> <td>Metabolic support — No major change</td> </tr> <tr> <td>Ashwagandha</td> <td><s>600mg</s></td> <td>Stress adaptation — Less consistently reported in 2025</td> </tr> <tr> <td>Coenzyme Q10 (Ubiquinol)</td> <td>100mg</td> <td>Cellular energy — No major change</td> </tr> <tr> <td>Vitamin D3</td> <td><s>2,000 IU fixed</s> → Lab-adjusted</td> <td>Bone/immune health — Now titrated to blood levels</td> </tr> <tr> <td>EPA/DHA/DPA</td> <td>800–1,000mg</td> <td>Omega-3 fatty acids — Continued split dosing</td> </tr> <tr> <td>Vitamin C</td> <td><s>500mg</s></td> <td>Antioxidant support — Lower emphasis vs whole-food sources</td> </tr> <tr> <td>BroccoMax (Sulforaphane)</td> <td>~17mg</td> <td>Detoxification support — Often replaced with fresh broccoli sprouts</td> </tr> <tr> <td>Ginger Root</td> <td>~2g</td> <td>Anti-inflammatory — Minor dose refinement</td> </tr> <tr> <td>Garlic (regular)</td> <td>~2g</td> <td>Cardiovascular support — Continued (raw + aged blend)</td> </tr> <tr> <td>Fisetin</td> <td><s>200mg daily</s> → Cycled periodically</td> <td>Senolytic compound — No longer taken daily</td> </tr> <tr> <td>Lithium Orotate</td> <td>1mg</td> <td>Neuroprotection — No major change</td> </tr> <tr> <td>Vitamin K1</td> <td>1.5mg</td> <td>Blood clotting — Continued as part of K complex</td> </tr> <tr> <td>Vitamin K2-MK4</td> <td>5mg</td> <td>Bone health — Continued</td> </tr> <tr> <td>Vitamin K2-MK7</td> <td>600mcg</td> <td>Arterial health — Continued</td> </tr> <tr> <td>Zinc</td> <td>15mg</td> <td>Immune function — No major change</td> </tr> <tr> <td>Iodine (Potassium Iodide)</td> <td>125mcg</td> <td>Thyroid support — No major change</td> </tr> <tr> <td>Lycopene</td> <td><s>10mg</s></td> <td>Antioxidant — Less emphasized in 2025</td> </tr> <tr> <td>Spermidine</td> <td>10mg</td> <td>Autophagy inducer — No major change</td> </tr> <tr> <td>Proferrin (Heme Iron)</td> <td><s>10.5mg fixed</s> → Lab-dependent</td> <td>Iron supplementation — Now strictly biomarker controlled</td> </tr> <tr> <td>Acarbose (Prescription)</td> <td><s>200mg fixed</s> → 100–200mg with carb meals</td> <td>Blood sugar control — Timing refined</td> </tr> <tr> <td>Metformin (Prescription)</td> <td><s>500mg 2x/day</s> → Reduced/intermittent</td> <td>Metabolic health — Less aggressive usage in 2025</td> </tr> <tr> <td>Blueprint Essentials</td> <td>Per label</td> <td>Commercial stack — Continued</td> </tr> <tr> <td>ProButyrate</td> <td>600mg</td> <td>Gut health — Continued</td> </tr> <tr> <td>Plasmalogens</td> <td>1mL</td> <td>Brain health — Continued</td> </tr> <tr> <td>Magnesium</td> <td><s>Not consistently listed</s> → 200–400mg</td> <td>Sleep / neuromuscular support — More consistently added in 2025</td> </tr> <tr><th colspan="3">Evening Supplements (With Dinner)</th></tr> <tr><th>Supplement</th><th>Daily Dose</th><th>Notes</th></tr> <tr> <td>Calcium Alpha-Ketoglutarate</td> <td>1g</td> <td>Metabolic support — Second daily dose unchanged</td> </tr> <tr> <td>Cocoa Flavanols</td> <td>500mg</td> <td>Cardiovascular support — Continued</td> </tr> <tr> <td>Vitamin E</td> <td><s>67mg</s></td> <td>Antioxidant — Less emphasized recently</td> </tr> <tr> <td>Garlic (Kyolic)</td> <td>~1g</td> <td>Aged garlic extract — Continued</td> </tr> <tr> <td>Glucosamine Sulfate 2KCL</td> <td>1,500mg</td> <td>Joint health — Continued</td> </tr> <tr> <td>L-Lysine</td> <td>1g</td> <td>Amino acid support — Continued</td> </tr> <tr> <td>L-Tyrosine</td> <td>500mg</td> <td>Neurotransmitter support — Continued</td> </tr> <tr> <td>Turmeric (Curcumin)</td> <td>1g</td> <td>Anti-inflammatory — Continued</td> </tr> <tr> <td>Taurine</td> <td><s>1g evening + 2g before bed</s> → 1–2g split</td> <td>Cardiovascular support — Simplified dosing</td> </tr> <tr> <td>NAC (N-Acetyl-L-Cysteine)</td> <td>1,800mg</td> <td>Antioxidant precursor — Timing flexibility</td> </tr> <tr> <td>Genistein</td> <td>125mg</td> <td>Phytoestrogen — Continued</td> </tr> <tr> <td>Metformin</td> <td><s>Second 500mg dose</s></td> <td>Metabolic health — Reduced overall usage</td> </tr> <tr> <td>Proferrin</td> <td><s>Second fixed dose</s></td> <td>Iron supplementation — Now lab-dependent only</td> </tr> <tr><th colspan="3">Before Bed Supplements</th></tr> <tr><th>Supplement</th><th>Daily Dose</th><th>Notes</th></tr> <tr> <td>Melatonin</td> <td>300mcg</td> <td>Sleep support — No change</td> </tr> <tr> <td>Turmeric</td> <td><s>Second 1g dose</s></td> <td>Anti-inflammatory — Often consolidated earlier</td> </tr> <tr> <td>Taurine</td> <td>1–2g</td> <td>Cardiovascular / autonomic support — Adjusted total daily amount</td> </tr> <tr><th colspan="3">Weekly / Periodic Supplements</th></tr> <tr><th>Supplement</th><th>Frequency</th><th>Notes</th></tr> <tr> <td>B-Complex</td> <td>Reduced / lab-dependent</td> <td>Vitamin support — Less routine use</td> </tr> <tr> <td>Aspirin</td> <td>2–3x/week</td> <td>Cardiovascular protection — Risk dependent</td> </tr> <tr> <td>Testosterone Patch</td> <td><s>4mg weekly fixed</s> → Microdose protocol</td> <td>Hormone therapy — More precisely titrated</td> </tr> <tr> <td>B12 Injection</td> <td>Weekly (if needed)</td> <td>Vitamin B12 — Lab-driven</td> </tr> <tr> <td>Levothyroxine (Prescription)</td> <td>Lab-optimized</td> <td>Thyroid hormone — Adjusted to biomarkers</td> </tr> <tr> <td>Armour Thyroid (Prescription)</td> <td>Lab-optimized</td> <td>Natural thyroid — Adjusted to biomarkers</td> </tr> <tr> <td>Rapamycin</td> <td><s>Not listed previously</s> → Intermittent reported use</td> <td>mTOR inhibition — Not consistently disclosed</td> </tr> <tr><th colspan="3">Daily Food Items</th></tr> <tr><th>Item</th><th>Amount</th><th>Purpose</th></tr> <tr> <td>Extra Virgin Olive Oil</td> <td>30mL</td> <td>Healthy fats — Continued</td> </tr> <tr> <td>Pea Protein</td> <td>~25–30g</td> <td>Protein supplementation — Continued</td> </tr> <tr> <td>Dark Chocolate</td> <td>15g</td> <td>Antioxidant support — Continued</td> </tr> <tr> <td>Broccoli Sprouts</td> <td><s>Supplement-based sulforaphane focus</s> → Fresh sprouts emphasized</td> <td>Detoxification / Nrf2 activation — Shift toward whole food source</td> </tr> </table> {/html} ---- * Multivitamin — foundational micronutrient coverage. * Omega-3 fish oil (EPA/DHA) — typically around ~2 g/day. * Vitamin D + Vitamin K2 — blood–level targeted. * Magnesium (glycinate) — for nervous system and muscle function. * Alpha-lipoic acid (ALA) — antioxidant and mitochondrial support. * Ubiquinol (CoQ10) — mitochondrial support. * Creatine — for muscle/brain energy (often ~5–10 g/day). * Sulforaphane — from broccoli sprouts or Avmacol (cellular defense pathways). ---- Dave Pascoe Stack: https://sites.google.com/view/davepascoe/home/my-supplement-list
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