This guy is 62
But his epigenetic age is 37
It is possible to reverse your age and get fitter as well.
Dave Pascoe’s routine looks complex, but it’s based on simple principles.
If you’re over 30, this breakdown of his biohacking system could be valuable to your health: x.com
But his epigenetic age is 37
It is possible to reverse your age and get fitter as well.
Dave Pascoe’s routine looks complex, but it’s based on simple principles.
If you’re over 30, this breakdown of his biohacking system could be valuable to your health: x.com
There are 7 core strategies that should be usable for most people
1. Exercise
2. Nutrition (Diet and supplementation)
3. Sleep
4. Limit environments exposure to toxins
5. Sauna (if you have access)
6. Cold Exposure
7. Intermitten Fasting
Lets dive in:
1. Exercise
2. Nutrition (Diet and supplementation)
3. Sleep
4. Limit environments exposure to toxins
5. Sauna (if you have access)
6. Cold Exposure
7. Intermitten Fasting
Lets dive in:
1. Exercise
Longevity or health plans without exercise are scams.
Dave utilizes the concept of exercise snacks.
It's a brief, intense bursts of activity (1 to 3 mins)
Example: 10 squats every 45 minutes during an 8.5-hour period improves blood sugar better than a 30-min walk.
Longevity or health plans without exercise are scams.
Dave utilizes the concept of exercise snacks.
It's a brief, intense bursts of activity (1 to 3 mins)
Example: 10 squats every 45 minutes during an 8.5-hour period improves blood sugar better than a 30-min walk.
His routine can be extensive.
But yours can be simple and allow you to live a normal life.
This is what his routine looks like along with an example of what your could look like: x.com
But yours can be simple and allow you to live a normal life.
This is what his routine looks like along with an example of what your could look like: x.com
2. Nutrition
Nutrition involves both diet and supplements.
Dave prefers his food source to be homegrown or organic.
He prefers all of his meat sources to be grass fed.
He also adds grass fed butter and ghee to everything.
Here's an example of his diet: x.com
Nutrition involves both diet and supplements.
Dave prefers his food source to be homegrown or organic.
He prefers all of his meat sources to be grass fed.
He also adds grass fed butter and ghee to everything.
Here's an example of his diet: x.com
Not everyone will be able to replicate his diet.
These are some guidelines for a diet that you can follow: Focus on organic and grass fed sources.
Cheat code: Eat multiple Eggs/day x.com
These are some guidelines for a diet that you can follow: Focus on organic and grass fed sources.
Cheat code: Eat multiple Eggs/day x.com
Dave takes 117 supplements per day.
That is ridiculous and unsustainable for most people.
Your stack should simply include:
Creatine, protein, and omega 3
All three are have years of research supporting them. x.com
That is ridiculous and unsustainable for most people.
Your stack should simply include:
Creatine, protein, and omega 3
All three are have years of research supporting them. x.com
3. Sleep
8 hours of actual sleep (not just hours in bed), measured by fitness tracker
Tips for better sleep:
Daily movement
Morning sunlight
Keep bedroom few degrees cooler
Limit blue light 2 hours before sleep
Limit food intake 2 hours before sleep x.com
8 hours of actual sleep (not just hours in bed), measured by fitness tracker
Tips for better sleep:
Daily movement
Morning sunlight
Keep bedroom few degrees cooler
Limit blue light 2 hours before sleep
Limit food intake 2 hours before sleep x.com
4. Limit Environmental exposures:
In the modern day and age we are constantly being exposed to harmful particles in our environment
These interfere with our biological systems and age us quicker
Dave uses water and air filters He also avoids harmful chemicals in all products
In the modern day and age we are constantly being exposed to harmful particles in our environment
These interfere with our biological systems and age us quicker
Dave uses water and air filters He also avoids harmful chemicals in all products
5. Sauna:
Dave does this for 25-45 mins
3-5 days a week for 30-40 mins leads to:
More muscle mass
16X growth hormone
66% reduction in risk of Dementia
65% reduction in risk of Alzheimers
63% less likely of sudden cardiac death
Can be more effective than anti-depressants
Dave does this for 25-45 mins
3-5 days a week for 30-40 mins leads to:
More muscle mass
16X growth hormone
66% reduction in risk of Dementia
65% reduction in risk of Alzheimers
63% less likely of sudden cardiac death
Can be more effective than anti-depressants
6. Cold Exposure
Dave used both cold showers and plunges.
He also keeps temperatures low in the winter months.
Here's a thread on the benefits x.com
Dave used both cold showers and plunges.
He also keeps temperatures low in the winter months.
Here's a thread on the benefits x.com
7. Intermitten fasting
This allows Dave to fix nutrient problems, help the cell's powerhouses, get rid of old cells, improve cell communication, fix big cell clean-up, and reduce long-lasting inflammation.
For you: x.com
This allows Dave to fix nutrient problems, help the cell's powerhouses, get rid of old cells, improve cell communication, fix big cell clean-up, and reduce long-lasting inflammation.
For you: x.com
Final thoughts:
Dave also focuses on sunlight exposure in the mornings.
This is critical to your biological system for optimizing it.
Reversing your age is no longer a fantasy and maintaining your health is even easier.
Thank you reading and follow me fore more!
Dave also focuses on sunlight exposure in the mornings.
This is critical to your biological system for optimizing it.
Reversing your age is no longer a fantasy and maintaining your health is even easier.
Thank you reading and follow me fore more!
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