Dave Pascoe's Daily Routine & Supplements List
61 y.o. Dave Pascoe's regimen
Dave Pascoe is 61 years old (born in August), with an epigenetic age of 37.95, equating to aging at 0.66 years for each calendar year. He takes the #3 position on Rejuvenation Leaderboard, living a life geared toward health, fitness, and longevity. A former Network Security Engineer turned biohacker and AI enthusiast, he believes in self-experimentation and updates his routine frequently. He is relying only on publicly available research. He doesn't follow a vegan diet or even caloric restriction. Notably, he doesn't use testosterone replacement but has been using thyroid hormones after the malfunctioning of his 30s. Drawing from motivation by other biohackers like Jenvel and Bryan Johnson, he takes us into his journey of contributing to the longevity and rejuvenation field.
Morning Supplements & Routine
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Wake-up whenever I wake up! No alarm! No stress!
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While still in bed:
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Bemer B.Body mat, level 10 intensity for 8 minutes
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Stretch lower back (I need a new mattress): feet overhead with knees to chest, shins to forehead, for however long it takes to get there fully.
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Take ‘On-Waking’ Medications & Supplements (see list)
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Begin listening to Podcasts (see subscriptions) and/or to Audible Book Selection (see list)
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Not necessarily in this order:
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Mini Trampoline - 5 minutes
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Various Floor Stretches - 15 minutes, hips, legs, back, shoulders
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Foam roller - 15 minutes (as needed)
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Inversion table - 5 minutes
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Check sleep scores on fitness trackers: Garmin, Oura, Whoop, Eight Sleep
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At least one hour after ‘On-Waking’ Medications & Supplements, take:
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Morning Supplements (see list) weekdays only.
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Bioregulators of the week
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Various Proteolytic Enzymes
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Qualia Senolytic (for two days once monthly) + additional Quercetin, Fisetin, and Theaflavin
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All washed down with:
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Home-Brewed Lemon Tea (see ingredients), 1 cup, mixed with:
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OMNi BiOTiC HETOX probiotics, 1 sachet
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Optivida Health Complete Essentials Fruit & Veggie Whole Food Vitamins & Minerals greens, 1 packet
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Collagen Peptides, 2 scoops
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Add another half cup of 3-stage filtered water to completely fill my glass mug.
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Methylene Blue, occasionally
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H2 tablet, occasionally
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Joovv session, 20 minutes, hopefully before sunrise
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CAROL Bike sprint (new acquisition as of 11/14/2023)
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Prepare and begin drinking Pre/Post Workout Supplement Shake (see ingredients) throughout workouts.
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One teaspoon each of the following:
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C60 in EVOO
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Step outside for some sunrise exposure.
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Normally, an outdoor walk or run would occur here in warmer weather. To avoid a slip & fall injury during the winter months, I opt for the treadmill in my basement whenever the outdoor temperature drops below freezing and/or snow & ice are present.
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P90X workout of the day - sometimes all at once, sometimes performed piecemeal throughout the day in 'Exercise Snacks'.
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TapoutXT 8-Pack Abs XT and P90X Ab RipperX, together, back-to-back, every other day.
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Infrared Sauna & Meditation, 25-45 minutes
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Inject Peptides of the day, when applicable
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Shower with Dr Bronner's Castille soap and occasionally using Alitura Meteorite Facial Scrub.
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Moisturize with La Roche-Posay Lipikar Balm AP+ Intense Repair Body Lotion for Dry Skin, especially in Winter.
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Eat Breakfast (see Breakfast menu) with proteolytic enzymes
Early/Mid Afternoon Routine (occasional)
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Eat Lunch occasionally (I usually get too busy to stop to eat), only a few times/week (see Lunch menu), with proteolytic enzymes.
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Pause listening to Podcasts and Audible books.
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Begin watching YouTube videos (see subscriptions), while eating. (Yes, not very mindful)
Dave Pascoe's Late Afternoon/Early Evening Routine
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End of listening to Podcasts, Audible books, and YouTube videos
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Eat Dinner, typically between 3-5pm. (see Dinner menu)
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Evening Supplements (see list) plus proteolytic enzymes, taken with dinner, weekdays only.
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Begin watching Netflix in the kitchen while dining. (Again, not very mindful)
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Smart Home with Philips Hue light bulbs in recessed lighting all through the house, shift to red at sundown and progressively dim throughout the evening.
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All screens (TVs, monitors, tablets, phones) are set to automatically reduce blue light on a schedule.
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I put on Blue Blocking glasses for everything else.
After Dinner Routine
Continue watching Netflix in the Den while working on balance and flexibility with:
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Eat Two Kiwi
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Occasional light snack of Pistachios and Chlorella
Bedtime Routine
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Floss
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Wash Face with La Roche-Posay Toleriane Hydrating Gentle Face Cleanser and La Roche-Posay Ultra-Fine Scrub for Sensitive Skin.
Apply whole-body skin treatments, especially on face, neck, chest, and hands, combining and/or rotating the following products:
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CharaOmni Stem Cell Regenerative Cream and Anti-Pigmentation Formula - Use code PASCOE at checkout.
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One Skin OS-1 – Face + Body + Eye
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Vitali Skin Care - (Save 10% off) - Skin Cell Restorative Serum + Eye and Lash GHK-CU Advanced + Skin Awakening Moisturizer + Restorative Body Cream
Sleep Breakthrough
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Collagen Peptides, 2 scoops (in light of the above update, I may move Collagen Peptides to after dinner)
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H.V.M.N. Ketone IQ -15-30ml
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Rapamycin - 6mg (weekly, or once every 2 weeks, on a Friday night)
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Inject evening peptides, when applicable. Presently doing a round of Thymosin Alpha-1, TB-500, Thymulin, and BPC-157
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Bemer B.Body mat, Program 2, without pulse, for 16 minutes, as I fall asleep.
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Pray & review my daily blessings, until I fall asleep.