- Isolation of an independent variable, to discover how changing it causes changes in your objective.
- Relevance and sustainability. If it’s not a realistic or sustainable lifestyle change, then it’s not what you should be testing.
- For most of the last year I have been following an intermittent fasting eating schedule where I generally eat only between 12 and 8pm, in 3 meals: lunch, post workout, and dinner. I will stick to the same meals and times.
- I exercise every day: weightlifting 3x per week, about 1hr each, and light cardio 4x per week, usually jogging outside, occasionally some sprinting. I exercise in the mid afternoon, around 2-4pm.
- I meditate nearly every morning for about 30 minutes.
- Green tea (matcha) 2x per day.
- Shades at night – I’ve been donning a pair of blue-filtering sunglasses 2 hours before bed each night to bring melatonin production closer to what it would be naturally.
- I wake up naturally, without an alarm clock.
- Supplements: total (dose x #per_day)
- Vit D3 – 5000IU
- Magnesium (Citrate) – 400mg
- Vit C – 1g
- Zn – 10mg
- Grape seed extract – 100mg (2x50mg)
- Creatine – 2.5g
- Ginger 1.1g (2x550mg)
- Fenugreek 1.2g (2x600mg)
- Resveratrol 400mg (2x200mg)
- ALCAR 800mg (2x400mg)
- Alpha Lipoic Acid 400mg (2x200mg)
- Curcumin – 1g (2x500mg)
- Probiotic blend (2x)
- Glucosamine 1g (2x500mg)
- Chrondroitin-MSM unknown blend 1.7g total (2x850mg)
- Bacopa monnieri 500mg
- CoQ10 – 200mg (2x100mg)
- Lithium (aspartate) 2.5mg
- Chromium (picolinate) – 200mcg
- Silica (red algae) – 108mg
- Ca – 200mg
- Biotin – 1mg
- Boron – 3mg
- Stimulants – For the last month or so my stack schedule has been roughly:
Note: dark chocolate has mild amounts ( ~ 1 mg/g for baking chocolate) of caffeine, and moderate amounts ( ~ 12 mg/g for baking chocolate) of theobromine, another methylxanthine. Theobromine’s stimulatory effects are quoted as anywhere from 5-15x less powerful per unit weight than caffeine, so the caffeine and theobromine in dark chocolate contribute about equally to it’s stimulatory effects.
- Monday: 5g piracetam + cup of coffee + coconut + MCT oils in the morning, 40g Lindt 90% dark chocolate at lunch
- Tuesday: 5g piracetam + 50-100mg modafinil, 40g Lindt at lunch
- Wednesday: 5g piracetam + 60g Lindt at lunch
- Thursday: 5g piracetam + cup of coffee + coconut + MCT in the morning, 40g Lindt at lunch
- Friday: 5g piracetam + 50-100mg modafinil, 40g Lindt at lunch
- Sat+Sun: 60g Lindt at lunch
- “Calories”: 3951
- Net Calories: 3815 (=cal – fiber(g) * 4)
- “Carbohydrates”: 177g (NA)
- Fiber: 34g (NA)
- Net Carbohydrates: 143 (15%)
- Starch: 78g (8%)
- Sugars: 53.5g (5.6%)
- Sucrose: 9.2g (1%)
- Fructose: 6.9g (0.72%)
- Net fructose: 10.5g (1.1%) (=fructose + 0.5*sucrose)
- Fats: 277g (65%)
- SAFA: 146g (34%)
- MUFA: 59.4g (14%)
- PUFA: 13.5g (3.2%)
- n-6: 10.3g (2.4%) (This is pretty good)
- n-3: 2.2g (0.51%)
- Ratio of n-6/3: 4.7 (This is higher than I would like. Ideally 2-3)
- Protein: 199g (21%)
- Amino Acid Score: 115
- 4 eggs
- Meats: 15g beef liver, 300g of beef heart or kidney, lamb leg, or chicken breast, 70g sockeye salmon.
- 80g cheese, usually Gruyere
- 120g grass-fed butter
- 1.5 tbs coconut oil
- 1 tbs MCT oil
- 5 squares of Lindt 90% dark chocolate (does a body good!)
- 2 moderate salads
- Greens: spinach, chard, arugula, mache (a type of lettuce).
- Veggies: carrots, celery, sweet peppers, tomatoes, broccoli, cauliflower, red cabbage
- Misc: Powdered rosemary, a lot of sauerkraut (with live cultures), a lot of olive oil.
- About 800g combined of potatoes and sweet potatoes on weightlifting days (3x per week)
- About 300g combined of potatoes and sweet potatoes on cardio days (4x per week)
- B12 (cobalamin) – 600mcg
- B2 (Riboflavin 5’ phosphate sodium) – 850 mg
- B3 (Niacinamide) – 10mg
- B5 (Pantothenic acid (dexpanthenol)) – 15mg
- B6 (pyridoxine HCl) – 1mg
- K2 (MK4) – 1mg
- Krill oil (1g oil = 90mg EPA and 150mg DHA, 1mg astaxanthin)
- Creatine: was 2.5g—>5g now.
- Taurine – 500mg
- Selenium (Se-Methyl L-Selenocysteine) – 200mcg
- Choline – 400mg
- Inositol – 400mg
- Ca? I will be deficient but I’m not sure I want to supplement, since trials show supplementation (not consumption in whole foods) to be a promoter of coronary artery calcification. I’ll try to find somewhere that sells collard greens instead.
Uncontrollable potential confounders:
- Spring: Today it seems to have abruptly transitioned from winter to spring in Zurich. I will undoubtedly be spending more time outside in the nicer weather, which improves my mood and probably circadian rhythms also. This could be a big confounder.
- Travel: I have a 5 day trip during the experiment (anti-aging conference) where I won’t be eating my typical diet but will stick to vegan. Exercise will be a bit disrupted, but there will be more walking.
Mean 12hr fasting (shortly after waking): 93±2mg/dl (5.17±.11 mmol/L)
40g dextrose + 25g whey:10m 134 mg/dl (7.44 mmol/L)26m 114 mg/dl (6.33 mmol/L)41m 90 mg/dl (5.00 mmol/L)
700g mixed potato and sweet potato w/salt. Took 18m to eat, times are measured from start of eating.33m 110 mg/dl (6.11 mmol/L)48m 106 mg/dl (5.89 mmol/L)64m 112 mg/dl (6.22 mmol/L)80m 112 mg/dl (6.22 mmol/L)101m 107 mg/dl (5.94 mmol/L)116m 95 mg/dl (5.28 mmol/L)
Left 30.5 cm (12.0 in)
Right 31 cm (12.2 in)
Left 32 cm (12.6 in)
Right 31.5 cm (12.4 in)
Left 59.5 cm (23.4 in)
Right 59.5 cm (23.4 in)
Left 38 cm (15.0 in)
Right 38 cm (15.0 in)
Left 17.3 cm (6.81 in)
Right 17.5 cm (6.89 in)
 . Health effects of vegan diets. The American Journal of Clinical Nutrition, 89(5):1627S—1633S, 2009. URL http://ajcn.nutrition.org/content/89/5/1627S.
 . Diet and Urinary Steroids in Black and White North American Men and Black South African Men. Cancer Research, 39(12):5101—5105, 1979. URL http://cancerres.aacrjournals.org/content/39/12/5101.
 . Mortality in vegetarians and nonvegetarians: detailed findings from a collaborative analysis of 5 prospective studies. The American journal of clinical nutrition, 70(3 Suppl):516S—524S, 1999. PMID: 10479225.
 . Mortality in British vegetarians: results from the European Prospective Investigation into Cancer and Nutrition (EPIC-Oxford). The American Journal of Clinical Nutrition, 89(5):1613S—1619S, 2009. URL http://ajcn.nutrition.org/content/89/5/1613S.
 . Does low meat consumption increase life expectancy in humans?. The American Journal of Clinical Nutrition, 78(3):526S—532S, 2003. URL http://ajcn.nutrition.org/content/78/3/526S.