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Dr Brad’s Supplement List 2022:


WAKE UP:

SMOOTHIE:

BREAKFAST:

LUNCH:

WORKOUT:

NIGHT (one hour before sleeping):

Workout vs Rest Days

Morning Midday Evening
Everyday Berry smoothie with collagen 10g, psyllium husk 4g, pea protein 24g Apigenin 250mg Niacin 50-500mg TMG 1g Omega-3 one capsule Vitamin D3 1,000 units Vitamin K2 120μg Hyaluronic Acid 200mg Zinc 8.4mg Magnesium Taurate 125mg Melatonin 300mcg
Workout days Creatine 2.5g before and after workout
Rest days Creatine 5g Sulforaphane

Molecules I’ll Add In As I Age

Age 35:

I’ll add in Nicotinamide Riboside (NR) 250mg. This is to further support my metabolism and NAD+ levels. NR won’t replace niacin, instead I’ll take both niacin 100mg and NR 250mg.

Age 50:

There’s research to suggest that our metabolism TANKS around age 60, and this increases the risk of age-related diseases. (https://pubmed.ncbi.nlm.nih.gov/34385400/) Until we know the root cause of this decline and can treat it, I want to support my metabolism as best as possible. Therefore, I plan to take a combination of metabolic activators: the potent glutathione precursors L-serine and N-acetyl-l-cysteine to reduce oxidative stress (https://www.medrxiv.org/content/10.1101/2021.07.28.21261293v1.full.pdf), and I’ll also increase my Nicotinamide Riboside dose to 500mg

Molecules I’m Excited About & Awaiting More Data

Rapamycin

Over and over again when the Interventions Testing Program trials Rapamycin in genetically diverse mice, it extends both male and female lifespan. Because of its mechanism of action, I’ve chose to set up a clinical trial combining regular exercise with either Rapamycin or Placebo to see if Rapamycin improves muscle performance. While I’m very excited about Rapamycin’s potential, I don’t think it should be used outside of clinical trials to assess that it’s both safe and effective

17-Alpha Estradiol

This is a “non-feminizing” type of estrogen that the Interventions Testing Program demonstrated a lifespan extension in males. There’s also data showing an improvement in muscle strength. Similar to Rapamycin, I’m very excited about this molecule, however I don’t think that it should be used outside of clinical trials to assess both safety and efficacy.

Finasteride (for males only)

Finasteride is a molecule that blocks the conversion of Dihydrotestosterone to Testosterone, and is used in clinical medicine to reduce male pattern baldness and shrink the size of the prostate. There’s interesting observational data suggesting that males who take Finasteride have lower rates of prostate cancer, and I’m eagerly awaiting more data on this to be published. I wonder if most males will eventually use this to reduce prostate cancer rates?

Molecules I Used To Take But Have Now Stopped

NMN:

I focus on stopping my NAD from declining by using Apigenin, Quercetin, Fisetin, Niacin, regular exercise, a great diet, periods of safe fasting, and restful sleep.  Since I’m 30, there’s not a reason for me to take NMN in addition to the above strategies at the moment.  As I enter my mid-30s, if my NAD levels are going down I will start taking NR. At this stage, there is far more published human data on NR compared with NMN. NR also has its Generally Recognized As Safe (GRAS) certification from the FDA. For those reasons, I would start NR, and not NMN.

Resveratrol/Pterostilbene:

The research around using molecules to activate sirtuin-1 is very conflicting. We may not need to further activate sirtuin-1 if we already exercise, fast, and have a great diet.  Furthermore, it’s unlikely that resveratrol/pterostilbene directly activates sirtuin-1 anyway. There was a paper published in 2020 that used CRISPR technology that explored how resveratrol/pterostilbene work and the authors found the following: “The ability of resveratrol to inhibit cell proliferation and S phase transit was independent of the histone deacetylase sirtuin 1, which has been implicated in lifespan extension by resveratrol. These results establish that a primary impact of resveratrol on human cell proliferation is the induction of low-level replicative stress.”  (https://pubmed.ncbi.nlm.nih.gov/32755594/) Until there’s more compelling research, I’ve stopped taking both of these molecules.

Metformin/Berberine:

Metformin is a medication that I prescribe to my Type 2 Diabetic patients, and the initial data suggested that it could extend lifespan. However, when the Interventions Testing Program (ITP) trialed metformin in 2016, there was no lifespan benefit: (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5013015/) Towards the end of 2021 a randomized, placebo-controlled, human trial that ran for 21 years was published. This trial took people at high risk of developing Type 2 Diabetes, and tested whether metformin would improve death rates, heart disease, and cancer when compared with placebo. Unfortunately, there was no benefit seen: https://diabetesjournals.org/care/article/44/12/2775/138471/Effect-of-Metformin-and-Lifestyle-Interventions-on Furthermore, there’s good data showing that metformin blunts the positive exercise effects: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6351883/ This data has convinced me to stop taking metformin altogether.

Quercetin/Fisetin:

The Interventions Testing Program trialed Fisetin, and unfortunately there was no healthspan, lifespan, or senolytic activity seen. Therefore in my opinion, the preclinical work does not support the use of Quercetin or Fisetin supplements. There are a number of human studies ongoing, and until we have robust, published data showing a benefit, I’ve stopped taking both Quercetin & Fisetin. See this video here: https://youtu.be/Q3SX9B0QNWY  

Ashwagandha:

There is some human evidence to suggest that Ashwagandha can improve anxiety levels. Personally I didn’t notice a difference, and I made the decision to stop Ashwagandha to reduce my ‘pill-burden’. This is more of a personal, rather than evidence-based choice.

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