Protocol: TJK

Protocol: TJK

Here are some quick notes describing what I am currently doing. It has taken me at least a decade of research and experimentation to reach the point where I am now but I have not written up the protocol yet. I intend to (slowly) update this with more information and references from my private (and scattered!) notes when I have time.

Design Goals

We live in interesting times. Kurzweil predicts that longevity escape velocity will be reached before humanity will realize it. Back in 2018, he predicted that it will be reached in 10-12 years, meaning that the event would occur around 2028-2030. Aubrey de Grey has also similarly predicted that humanity has a 50 percent chance of reaching longevity escape velocity in the mid-late 2030s.

In the life extension movement, longevity escape velocity (LEV), actuarial escape velocity or biological escape velocity is a hypothetical situation in which one's remaining life expectancy (not life expectancy at birth) is extended longer than the time that is passing. For example, in a given year in which longevity escape velocity would be maintained, technological advances would increase people's remaining life expectancy more than the year that just went by. In other words, it is about gradually slowing down your rate of ageing, reaching a point where you no longer age, and then gradually reversing it, all thanks to the amazing advances in science and technology, so that you become younger (biologically).

Main goal: Optimise your health and well-being, slow down and/or reverse your ageing in order to increase your chances of reaching the longevity escape velocity.

Goals (in no particular order)

• avoid cancer & metabolic disorders
• increase autophagy
• slow-down ageing
• take good care of all systems of your body, including the brain
• keep fit - four pillars of health and longevity
  • Strength - One of the hallmarks of ageing is the loss of fast-twitch / type-II fibers (exercise: concentric).
  • Stability - Enhancing stability is essential for injury prevention and maintaining agility. Think about the controlled landing after a jump; practicing eccentric exercises can significantly improve stability and balance.
  • Peak cardiovascular performance - Elevating your cardiovascular capacity is key for optimal health. Exercise to increase VO₂ max through high-intensity interval training (HIIT), a potent exercise method that promotes peak cardio fitness.
  • Cardiovascular efficiency - Improving the efficiency of your cardiovascular system contributes to endurance and overall well-being. Engage in low-intensity steady-state (LISS) workouts, where you sustain zone 2 effort for an extended period. This enhances cardio efficiency and supports lasting vitality.
• maintain cardiovascular health (HRV SDNN >100ms; BP 90/60-120/80; see: CardiovascularHealth)
• find meaning and achieve ataraxia through virtuous life

Nutrition

• a quarterly 5+-day fast (i.e. ca. 130 hours every three months, four times a year)
• a weekly 2.5-day (ca. 64-hour) fast (starting at 18:00 on day 0, ending at 10:00 on day 3 - e.g. stop eating at 18:00 on Sunday, start eating at 10:00 on Wednesday)
• start a day (including fasting days) with a daily dose of your chosen NAD+ booster like NR or NMN (use water or other beverage that does not break a fast)
• time-restricted feeding window for non-fasting days: 10-18 (i.e. 16/8: a 16-hour fast every day)
• start non-fasting days with a meal providing 30-35g of protein between 10-11am (must get up at least an hour earlier)
• depending on activity level, 0.8-2g of protein per kg body weight per day
• vegan & low-carb (carbs: 50-100g) / keto (carbs: <20g strict, <50g relaxed)
• methionine restriction: as low as possible while still >= RDA (overconsumption of methionine, the methyl group donor in DNA methylation, is related to cancer growth in a number of studies; recent studies also confirm that dietary methionine restriction increases both mean and maximal lifespan in rats and mice, achieving “aging retardant” effects very similar to those of caloric restriction, including a suppression of mitochondrial superoxide generation)
• try to buy organic
• no sugar, avoid ultra-processed food, avoid artificial sweeteners, avoid trans-fats, limit saturated fat
• staples: walnuts, pecans, hazelnuts, almonds, macadamias, brazil nuts, flaxseed (fiber & ALA), hemp seeds, chia seeds, pumpkin seeds, sesame seeds, peanuts, beans (red, black, butter, cannellini), lentils, tofu / tempeh, sprouts & microgreens, cucumbers, tomatoes, onions, radish, cauliflower, broccoli, bell peppers, cabbage, olives, chillies / jalapeños, extra-virgin olive oil, avocados, berries, mushrooms, unsweetened soya milk & joghurt, tahini, mustard, sauerkraut / kimchi, pickled cucumbers & mushrooms, spices (e.g. paprika, oregano, terragon, dill, cinnamon, pepper, garlic, cumin, salt / lo salt (potassium)), Huel Black (more carbs but no sucralose) or Huel Complete Protein (lower-carb but sucralose), cacao (unsweetened)
• non-caloric beverages: green rooibos tea, green / black / other tea (preferably decaf), black coffee (preferably decaf), herbal teas, water
• supplements: NR/NMN, taurine (3-6g / day), creatine, vegan DHA & EPA (omega-3; over 1g (1-3g) of EPA), choline / Alpha-GPC, l-tyrosine (500-1500mg 0.5-1h before cognitive tasks, can increase levels of dopamine), vitamins & minerals

Air Pollution

Problem: Air pollution is considered the fourth biggest global health risk factor, contributing significantly to the two leading causes of death worldwide (ischemic heart disease and stroke).

Solution: I am currently using a 4-in-1 air purification system which consists of: 1. a mesh pre-filter, 2. a HEPA filter with antiviral coating (efficiency level of 99.97% at 0.3 micron, captures airborne allergens and viruses, including the H1N1 flu virus), 3. an activated carbon filter, 4. an internal source of UV-C light that reduces the growth of germs and bacteria that get trapped in the filter