My Current Anti-Aging Program

anti-aging program

Anti-aging goals and interventions

One of the main focuses on this site is anti-aging, and while I’ve written lots about it, I thought it would be useful to gather some of it in one place and outline my current anti-aging program.

Given that aging research is changing and advancing continually, any program that seeks to put this research into practice must change as well. So I’m constantly seeking out new research and reading the opinions of others like myself with the same interest.

One consequence of new findings in aging science is that the practitioner of an anti-aging program must be willing to revise his opinions and change his practices, which is not always easy. Humans have lots of irrational biases, one of which is wanting to believe that they are always right.

Another aspect of an anti-aging program is that it can be difficult to reconcile with other goals. Conspicuously, the goal of maximizing both muscle strength and virility may conflict with the goal of slowing aging, and this is so because of the trade-off between growth and longevity, a fundamental concept in aging. For example, exogenous growth hormone may keep someone more muscular, energetic, and and with a greater sense of well-being, but at the cost of faster aging and an earlier death. Greater dietary protein might do this too, though I think to a much lesser extent.

Aging proceeds through many pathways, so any anti-aging program needs to attack aging on multiple fronts. Many of the interventions also attack aging using overlapping mechanisms, for example fasting decreases inflammation, lowers IGF-1, and increases mitochondrial function. In what follows, I list what I’m trying to affect, then how I do so.

My current anti-aging program

Goal: Low insulin levels

Interventions: intermittent fasting, exercise, low-carbohydrate diet. I currently do regular 16-hour fasts, usually twice a week, and less often 20-hour fasts. I lift weights once every 3 days, and do a 10-minute HIT workout – jump rope, calisthenics, sprints – once or twice a week. I don’t closely track macronutrients, but I estimate that I usually eat under 100 grams of carbohydrates daily, often a lot less, and probably get into ketosis fairly often, say a few times a week.

Goal: Activate Nrf2

Nrf2 is a transcription factor that in turn activates numerous cellular stress defense mechanisms, and is one of the main mechanisms of hormesis. Interventions: resveratrol, curcumin, fruit and vegetable intake, tea. I take ~100 mg resveratrol and 500 mg curcumin daily. Cruciferous vegetables have a high content of sulforaphane, a Nrf2 activator, and I try to get plenty of these – although I need to work harder at this. I drink several cups of tea, both black and green, daily (in addition to a cup of coffee first thing in the morning).

Goal: Low iron

This goal is relatively new to me, so I’m working out my interventions. I’m exploring phlebotomy, as well as iron chelation. I recently increased my curcumin dosage because this has been shown to be a good iron chelator – it causes iron deficiency in mice if given long enough and in sufficient quantity. I take 80 mg of aspirin almost daily – again, I recently increased the frequency of use due to its effects in lowering iron.

Goal: Greater frequency and intensity of autophagy

Autophagy, the cellular self-cleaning process, declines with and is a prime correlate of age. Interventions: intermittent fasting, ketosis, supplements including hydroxycitrate, nicotinamide, green tea. I often take hydroxycitrate or nicotinamide on my fasting days to boost autophagy.

Goal: Build muscle and bone

Seen in the light of anti-aging, this helps fight sarcopenia, or muscle wasting, a common scourge of the old. Interventions: weightlifting, whey and other dietary protein, leucine. I normally take 25 grams of whey right before or after a lifting session (hey, I did a 305 lb deadlift the other day), but hardly ever at any other time. I strive to keep protein intake at about 1.2 g/kg a day, or about 100 grams for me. I often (when I remember) take 2 grams of leucine with a meal to increase muscle protein synthesis and improve body composition.

Goal: Good sleep

Important for overall good health. Interventions: computer programs Twilight and f.lux, avoid alcohol several hours before bedtime. The computer programs block light in blue wavelengths and dim overall light; I consider them essential now, and my sleep noticeably improved after starting to use them. I make my bedroom as dark as possible. I sometimes take 12.5 to 25 mg of diphenhydramine (Benadryl) to help me sleep.

Update: Several people have told me that use of antihistamines is associated with dementia, so I’ll reply with two points. 1), I’m not advocating continual use of diphenhydramine. The standard dose is 50 mg every 4 hours (which will make you nearly comatose), and I’m talking only about occasional use of 12.5 mg (half a tablet) to 25 mg (one tablet). 2), The most recent study on this issue, Anticholinergic drugs and risk of dementia: case-control study, (BMJ, 4/25/18) found no association between use of antihistamines and dementia.

Goal: Optimal glutathione levels

Glutathione is the body’s most important and most abundant internal antioxidant, and low levels are associated with aging and oxidative stress. Interventions: whey protein, n-acetylcysteine (NAC). Whey is abundant in cysteine, and NAC is a cysteine pro-drug. I use whey protein after workouts, and occasionally use NAC if feeling overly fatigued or ill. Nrf2 activators (see above) also increase glutathione levels through hormesis.

Goal: Optimal mitochondrial function

Function of the mitochondria, the cells’ powerhouses, declines with age, and keeping them performing well is critical. Interventions: exercise, ketosis, resveratrol.

Goal: Low inflammation

Inflammation increases with age, and is associated with cancer and heart disease. Intervention: good body composition through diet and exercise, aspirin, curcumin, resveratrol. Adipose (fat) tissue is a source of many inflammatory cytokines (signaling proteins), so keeping body fat minimal is important. The supplements mentioned also lower inflammation.

Goal: Good nutrition

Good nutrition is important both for what it gives you and what it omits. Adequate micronutrients also ensure that all cellular systems can function optimally – see Bruce Ames’ triage theory. Interventions: low-carb paleo diet, vitamin D, K, and B vitamins. I avoid processed food, anything with flour and/or sugar. I take 5000 IU of vitamin D daily, about 1 mg vitamin K, B vitamins a couple times a week.

Goal: Youthful testosterone levels

Low testosterone is associated with many maladies of aging, including heart disease, diabetes, obesity, and depression. Interventions: aromatase inhibitor, high-fat diet. I take anastrozole (Arimidex), a prescription aromatase inhibitor – blocks estradiol production and increases testosterone; 0.5 mg twice a week. High-fat diets increase T.

Goal: Prevent thymus degradation

The thymus gland deteriorates with age, and this is central to the decline of immune function. Intervention: zinc. Some research holds a lack of zinc to be the cause of thymus deterioration; zinc transporters decline with age, so even a zinc-sufficient diet (which I probably have) won’t stop it. On top of that, zinc deficiency is common in older people. I take 50 mg zinc gluconate twice a week.

Goal: A functioning brain

Declining brain function is a signal sign of aging. Interventions: fish oil, resveratrol, exercise, etc. Fish oil contains omega-3 fatty acids, which are important for brain health. I take one teaspoon, which contains ~ 1 gram omega-3, several times a week. As for the other interventions, anything that improves physical health also improves brain health.

Goal: Contact with nature

Being in a natural setting can improve mental health. Intervention: walking. I walk several times a week in a natural setting – trails, parks – mainly on off-gym days. Bonus: I live in a leafy suburb.

Goal: Social interaction

Social interaction – friends, church, etc. – is associated with improved health and longer life. Intervention: frankly, I need to work more at this. I find conversations with most people boring and avoid them. Maybe I should just set aside expectations and try to enjoy it more. However, I do like happy hour.

Goal: More anti-aging interventions

I’m always on the lookout for new ideas and research and like to see what other are doing, especially if that involves a novel pathway for anti-aging. For instance, I’m not doing anything in particular right now for telomere shortening. A few things I’ve been looking at lately, but have not implemented, are Deprenyl (selegilene, preserves and protects dopamine neurons), C60 (buckminsterfullerene, greatly extends like in lab animals), and 7,8- dihydroxyflavone, a BDNF (brain-derived neurotrophic factor) mimic (has potent neurotrophic activity).

P.S. You can find all the supplements mentioned in this post on my supplements buying guide for men page.




Leave a Comment:

Simon says November 29, 2015

Great list, I’d been hoping you’d post something like this. Thanks for sharing your research.

Do you believe it should possible to get the benefits from growth hormone by using GHRP whilst avoiding the drawbacks of exogenous HGH?

Excuse me if you’ve addressed this already elsewhere, I don’t recall seeing it.

    P. D. Mangan says November 29, 2015

    Hi Simon, I had to go read a bit about GHRP. Our favorite encyclopedia says,

    “GH secretagogues differ from exogenous rHGH in their effects primarily because endogenous GH contains all five isoforms of growth hormone, whereas exogenous GH contains only the 20 kilodalton isoform. Different isoforms affect tissues in discreet ways that the 20 kDa isoform cannot. Administration of GH secretagogues causes a pulse-release of GH from the pituitary which is cleared from the body within a few hours. This does not significantly raise plasma insulin-like growth factor 1 (IGF-1) levels.”

    On that basis, this could be safer than HGH, especially if IGF-1 levels don’t go up. Essentially, it might be similar to the GH boost from fasting. All that is speculation, however, and much more work (at least that I’m aware of) would be needed to flesh out the story.

Simon says November 29, 2015


I tried exogenous HGH some years back for 3 months, and I felt incredible. I’ll keep an eye out for anything else I can see on the subject – if it’s possible to get the benefits with none of the drawbacks by using GHRP, seems worth a shot (no pun intended…)

    P. D. Mangan says November 29, 2015

    Interesting, I don’t recall hearing anyone with HGH experience saying how they felt.

      Simon says November 29, 2015

      It was like someone turned up my well-being level to 11. I was in a better mood, more energy, slept better, libido was increased. The effects perhaps tailed off as time went on, but I think this is just because I became accustomed to it. At times, in conjunction with a T level of around 1200 from TRT, it felt like my body was almost glowing with vitality.

      Perhaps best of all, I was able to complete my training regime (3 separate compound sessions which I currently have to space out over an entire week) in 3 consecutive days and then recover in a single day off. I was training almost 6 days a week, and added big numbers to all my lifts.

      I don’t know if you recall that forum link I sent you some time back – but the majority of that forum is all about GHRP in its different forms, where to get it and how best to utilise it in different cycles for different programmes.

Drifter says November 29, 2015

Great list!

Two more ideas:

Goal: Avoid catastrophic injury. For me this means doing heavy calf raises as a means to hopefully reduce the chance of a torn achilles tendon. I do this as a warm-down after I play basketball.

And another..Goal: Avoid cumulative joint trauma (h/T Stuart McGill). For me this means continually trying to improve my lifting form to reduce the chance of joint damage, especially to the spine. I recently switched to one-legged leg presses, mostly one-legged deadlifts, and even more attention to my squat form for this reason.
Another topic which you indirectly hit but which might be worth a focused goal is maximizing immune function. Paul Jaminet has written a lot about how there seem to be a number of examples of populations that appeared to avoid the “diseases of aging ” but which were not particularly long-lived, likely do to sub-optimal immune function.
Finally, I have read that there is apparently anti-aging gene signalling that is triggered by ketones, however I haven’t been able to find any good data on what level is sufficient to trigger this signalling. Presumably being all-keto-all-the time would do it, however I think the arguments against this from a practical perspective (best described again by PJ) due to immune function considerations is a convincing argument, however it would be nice to know if there is an intermediate path. Perhaps an occasional extended fast (a la seyfried) would do it.

    P. D. Mangan says November 29, 2015

    Thanks, Drifter, I agree that avoiding injury is very important, as well the immune function. Immunity with age seems hard to get a handle on, with the thymus wearing out. That prevents the ability to react to new infectious threats, ones that we haven’t seen before. Ironically, HGH administration can regrow the thymus, but zinc seems a heck of a lot safer. Optimal levels of vitamin D and C are also important for immunity.

    Daniel F says November 30, 2015

    Totally agree about joint health. I recommend the second book in the Convict Conditioning series which has a very good chapter about joint health, and using bodyweight exercise to promote it.

David says November 29, 2015

Great post. Have you considered creatine for improved muscular AND mental function?

    P. D. Mangan says November 29, 2015

    Yes, I do use creatine, 5 g a couple times a week, and should have added that, thanks.

Daniel F says November 29, 2015

Any particular reason for the increase in Vit D3? If I recall correctly you were recommending much less than that previously.

    P. D. Mangan says November 30, 2015

    Hi Daniel, a couple reasons for the change. In my reading, hardly anyone seems to get vitamin D levels where they should be on less than 5,000 IU. I don’t know if you saw this: A Statistical Error in the Estimation of the Recommended Dietary Allowance for Vitamin D:

    This regression line revealed that 600 IU of vitamin D per day achieves that 97.5% of individuals will have serum 25(OH)D values above 26.8 nmol/L rather than above 50 nmol/L which is currently assumed. It also estimated that 8895 IU of vitamin D per day may be needed to accomplish that 97.5% of individuals achieve serum 25(OH)D values of 50 nmol/L or more. As this dose is far beyond the range of studied doses, caution is warranted when interpreting this estimate. Regardless, the very high estimate illustrates that the dose is well in excess of the current RDA of 600 IU per day and the tolerable upper intake of 4000 IU per day [1].

    So these researchers calculate that almost 9,000 IU a day are needed to bring the entire population to a healthy value. I reckon that a lot of these people are obese, and I weigh only 163 currently, hence my dose.

    I had figured that the IOM had lowballed it, but not by that much.

    The other reason is that it’s winter and I’m getting zero sun exposure. Just a few months back I was swimming and outside in the sun almost daily. Normally I cut back on vitamin D supplementation during the summer. Now that it’s winter, and I’ve been convinced otherwise, then 5,000 IU of vitamin D a day it is.

Daniel F says November 30, 2015

Thanks for the response, Dennis. Interesting that they say 9000 is needed to get to 97% but the “tolerable upper intake” is 4000. I guess they think enough of the 97% would be harmed by more than 4000, so not worth it to get all of them there through does of 9000.

I asked because I had been taking quite substantial quantities of Vit D for a while. I tested moderately low a few years ago, and then followed a somewhat scattershot approach to address it, where I wouldn’t necessarily take it everyday, but would sometimes take significantly high quantities (10000 – 15000) to make up for missed days. But it was very back of the envelope. I probably averaged 5000 a day or more. When I retested six months ago, my level was 88, which I understand to be higher than necessary, so I have cut back now.

I have also become a bit concerned after reading the following post which argues that artificial Vit D supplementation may not be effective or may even be harmful. Not sure I buy his argument.

    P. D. Mangan says December 1, 2015

    Daniel, that tolerable upper intake is the one set by the Institute of Medicine. Also, was your vitamin D level of 88 in nmol/l or ng/ml. If the former, I believe that’s not too high. I’ll read your link on D, but like you I’m already skeptical. I see lots of anecdotes in the article.

      Daniel F says December 1, 2015

      I’m pretty sure my level was 88 ng/ml. I’ll double check.

Rob H says December 1, 2015

Hi Dennis, great article, very useful to have all this information in one place. I’m intrigued why you didn’t mention glucosamine 1000mg/ day: are you not taking this one any more? Similarly, the cold showers? I took one this morning and boy does that give you a kick! For anyone struggling with this, I do it the easy way – take your warm shower as normal and then finish with 2 minutes on full cold. You do get used to it after a while, although boy does it sting to start with..

    P. D. Mangan says December 1, 2015

    Hi Rob, actually I’ve never taken glucosamine. Funny you should mention it because I’ve just been revisiting this topic and have been considering it. One source I read thinks glucosamine could have a greater effect than metformin, and may be as potent as rapamycin without nasty side effects. However, as I pointed out, many of my interventions work through multiple pathways and what I’m really interested in is hitting pathways that I’m not currently hitting. For instance, a number of people have been telling me about the start of clinical trials for metformin against aging; I wonder in my own case how much metformin would do for me in terms of lowering insulin and glucose beyond what I already get from exercise, low-carb, and fasting. Same pathway, or at least partially. Metformin may be great for the average overweight, sedentary American, but would it help me, is my question. As for glucosamine I’ll have to look more closely again.

    Glycine is another one I’ve been revisiting. I was taking several grams daily for awhile – Bulk Supplements gave me some for free – and I really thought I got a boost from it. Glycine mimics methionine restriction, which in turn is a subset of protein restriction. This is a biochemical pathway that I’m not currently taking advantage of. I do fast of course, but I might make up for any protein I’ve missed. Methionine restriction works through direct lowering of IGF-1.

    As for cold showers, yes, I still take them daily. I reported recently that the water was 66 degrees F., but now it’s around 55, and that feels much colder. I used to use your technique, warm then turn to cold, but I stopped doing that quite awhile ago, and now just step into the cold. Incredibly invigorating. I saw something the other day, I think it was an older report where rats were placed in cold water 4 hours a day, essentially living in it. They lived longer and had far less cancer; that gives credence to the speculation that cold showers boost immunity. Thanks for reminding me of that; I normally don’t think of my showers in terms of longevity, but in terms of a metabolic boost and getting ready to take on the day.

      Jim Johnson says December 1, 2015

      I have mild but annoying arthritis in hips, shoulders. Several years ago I started glucosamine-condroitin supp’s but to no avail. My ortho doc suggested I check a leading researcher (last name: Hungerford). in a transcript of his discussion panel with other ortho docs, they all specified Cousamin DS–apparently because it has lower molecular weight. It is more expensive but it worked wonders. 2 per day maintenance. when you add turmeric, bosewelia serrata it makes for a great alternative to advil etc.

      Rob H says December 1, 2015

      Thanks for clarifying that Dennis – I remember hearing Tony Robbins say on a podacst with Tim Ferriss that he starts each day with a 55 degree plunge to energize him for the day ahead – if it works for him, then its good enough for me!

      I totally agree with you that you may be covering the glucosamine pathway already – the way I’m thinking though is that you can pick up glucosamine sulphate capsules quite easily and cheaply over here in the UK, and since there is still some speculation involved here, I just take 2 x 500mg capsules a day as an added ‘insurance policy’ – just in case they are adding something to the mix.

      I think you hit the nail on the head though when you mentioned methionine restriction (or an equivalent mimetic), the more I research this area the more I believe this pathway is absolutely crucial (if not the major one). It seems to me that Longo’s studies on the cancer-reducing effects of protein restriction stem primarily from methionine restriction, rather than restricting other aminos. Question is, how should we go about implementing this best in our ‘post-paleo’ eating regimes? Glycine is not so widely available over here, so I was thinking instead of ways to cut down my methionine intake whilst leaving other aminos high: can you think of any tips on how to do this? As an example, as per the advice on Mark’s Daily Apple, I have been eating 4 x organic Brazil nuts/ day in order to keep my selenium levels replete from a good whole food source (I eat fish each day and apparently selenium binds to any harmful mercury). However, a quick look on wikipedia tells me that Brazil nuts are one of the foods highest in methionine. Doh! Would you suggest I drop the Brazils and move instead to a 1/day ‘absorbable selenium capsule 200ug’ containing selenium yeast? I for one would really love to see you write an article focussed purely on practical tips that we ‘post-paleo’ folk can implement to practically lower our methionine intake (or alternatively ways to provide a mimetic effect such as glycine/ bone broth which I know you’ve already covered here), whilst still ensuring we keep our aminos high enough to build muscle – what do you think?

        P. D. Mangan says December 2, 2015

        Rob, regarding Longo and methionine restriction, I do think you’re right. Methionine restriction (MR) dovetails almost completely with protein and calorie restriction; somewhere some scientist did blankly state that MR was just the same as PR. My thoughts are that this is very difficult to put into practice; while some protein does have more methionine than others, you would then have to watch each particular source of protein. Essentially, methionine is in everything. That’s why I think glycine is a reasonable facsimile of MR. I don’t know about UK availability, but glycine is very cheap, so if you can find a source… Some rough back of the envelope calculations tell me that only a few grams a day may be needed: if methionine is 5% of all amino acids (crude estimate, but ballpark I think) and glycine removes it from metabolism 1:1 (which I believe it does) then someone like me may need only 2 grams of glycine a day to equal 40% MR, plenty enough for lifespan extension.

        A paper : A weak link in metabolism: the metabolic capacity for glycine biosynthesis does not satisfy the need for collagen synthesis suggests, ” Detailed assessment of all possible sources of glycine shows that synthesis from serine accounts for more than 85% of the total, and that the amount of glycine available from synthesis, about 3 g/day, together with that available from the diet, in the range 1.5-3.0 g/day, may fall significantly short of the amount needed for all metabolic uses, including collagen synthesis by about 10 g per day for a 70 kg human. This result supports earlier suggestions in the literature that glycine is a semi-essential amino acid and that it should be taken as a nutritional supplement to guarantee a healthy metabolism.”

        Anyway, those are my thoughts: glycine is cheap (and actually tastes sweet) so several grams a day would be the way I would go rather than trying to seek out and modify all sources of methionine.

        Another option is of course a vegetarian diet. While veganism is a good way to be malnourished, being vegetarian and adding eggs and dairy is healthy enough I believe and would keep protein intake and thus methionine low. For me right now though, I want to get that muscle hypertrophy, so I won’t be doing that – aside from the fact that when I was vegetarian years ago, I had chronic fatigue.

        Added: I presume you saw the recent study that showed that glycine supplementation reversed mitochondrial aging in cell culture. Another reason to take it.

          Rob H says December 2, 2015

          Fantastic reply Dennis, that’s really shown me the way forward on this one. I was toying with the idea of glycine supplementation, but your response has really underlined the importance of that one, also to get hold of some supplemental NAC too – maybe adding the NAC to my other anti-oxidants which I alternate for non-workout days only. In terms of those Brazil nuts, I can now see that taking 4 of those per day will provide me with just over 300% RDI of selenium, whilst only providing around 0.114g of methionine (using your ‘back of the envelope’ 5% methionine: protein calculation), which appears to be low enough for me to continue down this route to supply my daily selenium requirements, rather than using a specific selenium supplement. My goals seem to be exactly the same as yours – finding that pesky sweet spot between life extension interventions whilst at the same time building muscular hypertrophy, so no I won’t be going down the vegan route any time soon! And even the vegetarians don’t seem to get a free pass from methionine: a quick look on our favourite encyclopaedia lists a few foods that contain more methionine per gram than Brazil nuts: ie sesame seeds, cheese and the number 1: eggs! No way I am going to drop my 4 eggs for breakfast on non-fast days though!! This would also indicate to me that milk products are relatively high in methionine, so taken together with their high casein content (which I feel it is also prudent to avoid), and their high IGF-1 content, I am currently avoiding dairy – with the exceptions of Kerrygold grass-fed Irish butter for the vitamin K with my daily calcium/ Vit D3/ Magnesium tablets and also Whey Protein Isolate: which again you have convinced me of its benefits for post-workout muscle synthesis. Not sure if I would want to use whey at any other time though. Phew, sorry for the drawn out reply, but I am finding your site extremely illuminating – long may you keep it up sir!

      awesome says December 2, 2015

      Dennis, can you do a mega post one day on the whole methoinine – homocysteine – glycine cycle? High homcysteine seems to be contraindicated, and as you mention methionine restriction has it’s benefits – what’s the best approach to manage this pathway? I’ve been taking folate and B’s for high homocystoine levels, but also started supplementing with NAC per your advice.

        awesome says December 2, 2015

        I hit ‘post reply’ and then saw that you’ve kinda answered that in a reply above. So adding in glycine should lower methionine. Is this enough to lower homocysteine and obviate the need for folate supps? How does supping NAC affect homocysteine?

          P. D. Mangan says December 3, 2015

          Glycine does lower homocysteine, but it’s at least possible that NAC might raise it I think.

          awesome says December 3, 2015

          Thanks for the reply below Mangan. I read an article where they were investigating NAC for lowering homocysteine and lip(a) and while no effect was seen on plasma lip(a) homocysteine reduction was significant…

          P. D. Mangan says December 3, 2015

          Wow, large (45%) reduction in homocysteine with NAC. Scratch that – huge. I guess my call was a bit off. I do know that NAC will abrogate the effects of methionine restriction, in other words, animals restricted in methionine but supplemented with NAC had no lifespan extension. This has something to do with cysteine being a product of methionine, so that methionine is spared with NAC supplementation.

          They used a lot of NAC, 4 g/d if I’m reading this right.

          awesome says December 3, 2015

          Since adding in a cysteine source via NAC seems to preserve methionine, I wonder if a better way to influence your glutathionine levels would be to encourage the conversion of homocysteine to glutathionine with activated folate 5-MTHF? Especially in the elderly or those already high in homocysteine. 5-MTHF elevates plasma folate levels 700% than synthetic folate.

          It looks like both high homocysteine and low glutathionine go hand in hand with aging due to declining efficiency converting homocysteine into SAMe and glutathionine.

Jim Johnson says December 1, 2015

I stumbled across your site recently and read a few posts. Then I noticed your not the guy on the book cover. 🙂
Neither am I. I’m 68.5 YO and work hard at an anti-aging/vanity routine. I’ve been vaguely looking for fitness/health website that is geared a bit more to my age. My regimen is very similar to yours with the exception anti-aromatase intervention.

I look forward to participating in your discussion. In another reply I’ll detail my personal research on glucosamin-condroitin.
Keep up the good work.

    P. D. Mangan says December 1, 2015

    Thanks, Jim, I love getting feedback like that.

John Morris says December 1, 2015

Hi P.D.
This seems to be a great article on which to say thank you.

In July I was 62 years old. I was in bad shape. No strength, at least 25lbs overweight, all on my gut, skinny-fat, (6ft 2 inches in height) bloated, flabby.

I had been reading Rogue health and Fitness since the Spring of this year. It cut through so much of the confusing health advice out there.

In early September I realised I had to do something, I was so sickly. I was too chickensh*t to lift weights so decided to Mangan-up my health with supplements and fasting. I kept a log of what I did (have done) in my daily journal. Here is a summary of some of the highlights.

I bought “Best Supplements” for Kindle. Based on this I started a supplement regime. Within two weeks my health had improved. 90% of my insomnia disappeared overnight (if you will forgive the pun). There were too many other noticeable effects to list in a comment.

At the same time I started intermittent fasting. It turned out to be easy to do, I just had to switch off the psychological promptings to eat. After the second time of fasting I realised that my mental clarity was hugely improved. My appetite improved, my skin became clearer. After that I built an effective fasting regime, based on your “Intermittent Fasting” book.

At the end of September I found my courage and joined an Iron gym, free-weights. This gym has the paint peeling from the walls, every free surface has a photo of one of the members in competition (body-builders and power lifters) and some of these men are bench-pressing massive weights. But they have been great blokes (as we say in England). They have encouraged me almost as much as Rogue health and Fitness does. When I was getting discouraged (that goddamn triceps press) they would go out of their way to urge me on.

I bought “Muscle Up” and have added some HIT as a result.

The effects over 10 weeks have been wonderful.

I have lost at least 10 pounds of fat. More important to me is that I have lost two inches off my stomach. I have put an inch on my chest. I have pecs, biceps, triceps, calves that I never had before, not huge but visible. I have even started to develop Abs! I keep looking in the mirror because I look so much better! My face is tight, no pudgy fat and I look years younger. And I am much stronger. My balance has improved. The Creatine I am taking to help my lifting seems to be further improving my alertness and mental “presence”.

And the most amazing thing is that I have reversed aging! For four years I have had crapey wrinkly skin on my hands. Three weeks ago I noticed it was completely gone! I was pleased beyond measure.

So thank you P.D, for getting me this far. If not for your lucid writing and comprehensive guidelines I would not have been able to do this. Your work is a gift. Many, many thanks.

    P. D. Mangan says December 1, 2015

    John, thanks so much for that comment. It’s very gratifying to hear what progress you’ve made and how I’ve had a hand in it. Please keep us apprised of your progress. Your comment is going on to my success stories page.

Mangan Up / Muscle Up - Rogue Health and Fitness says December 1, 2015

[…] it. John, our commenter, took responsibility for his health by implementing some of my advice. John posted the following comment today. (Edited lightly, links […]

Neguy says December 1, 2015

Please post follow-ups on what you find out regarding iron chelators. I know a lot of substances supposedly do this or that, but then you find out they won’t actually bind the free iron in your blood or something because of bioavailability or whatnot.

    posthasty says December 1, 2015

    Just got back from my bi-monthly trip to the local blood bank. It feels good (placebo effect?). Although I remain skeptical that donating every 60 days can drop iron to the lower end of the normal range. If you do go, make sure to do a “whole blood” donation. Only whole blood lowers iron.

    My local center has a machine that separates out platelets and returns the blood to the body (iron too). They really try to push platelet donation since one of those is equal to 7 whole-blood donations in terms of platelets (that’s what they’re after). Platelet donation also takes between one and a half to two hours compared to 20 minutes for whole blood.

      P. D. Mangan says December 1, 2015

      Why are you skeptical? If you donated every 60 days, you could actually become anemic through iron deficiency, if carried on long enough.

        posthasty says December 1, 2015

        That’s not been my experience.

        I’ve been donating bi-monthly for the last two years and have never had any signs or symptoms of anemia. Every time they measure my hematocrit, it’s always above average.

        On the contrary, I’m notorious for having “thick blood” that doesn’t flow to the point where an attendant/nurse has to constantly jigger the needle and often stand by my side holding it in just the right position, or no Bueno. Not surprising, I always receive female attention wherever I go. (j/k)

        Whole blood donation every 56 days is the standard across all blood banks in the U.S. I’ve yet to see any evidence that it’s causing widespread iron-deficiency anemia in frequent donors.

        Without segue, I’ve been thinking about autophagy. What makes
        it necessary? Misfolded proteins as a result of endoplasmic reticulum stress activates autophagy.

        Preventing misfolded proteins in the first place by reducing ER stress is a more eloquent approach than having a more efficient cellular garbage disposal system (autophagy).

        TUDCA, marketed as a liver supplement (and which I saw mentioned on this blog) is one such ER stress inhibitor. Not to imply autophagy is
        irrelevant, but attack the problem on both ends – less ER stress and better autophagy.

        Will tweet links later.

          P. D. Mangan says December 2, 2015

          No, I’m sure every 56 days donation isn’t causing widespread iron deficiency, but on the other hand, not many people are doing that. You’ve also been doing it for 2 years, not say 5. Another thing is that when you go to the blood bank, they don’t measure your iron levels, they measure hemoglobin, something altogether different. Anemia isn’t the first sign of iron deficiency; often it’s fatigue. I would bet that your ferritin levels are quite low with your donation schedule. Your “thick blood” just means you may have a higher hemoglobin / hematocrit than most people, maybe at the high end of normal or even higher, it could be just normal genetics, and this is compatible with low normal iron stores.

Simon says December 2, 2015

By the way, I meant to ask if you have had your E2 levels checked?

I am just curious because 0.5mg arimidex twice a week is a pretty high dose – I’m only on 0.25mg every other day and that’s to balance out 200mg of testosterone shots weekly.

    P. D. Mangan says December 2, 2015

    Interesting. Last I checked, E2 was 40, in the normal range, down from ~70 before the Arimidex. My doc actually said I could take more, 3 x week, but we ended up leaving dose unchanged.

The 20 Principles of Rogue Health - Rogue Health and Fitness says May 16, 2016

[…] short while ago I wrote a piece that summed up my current anti-aging program. I thought I would do something similar here and try, in one place, to articulate the 20 principles […]

The Richest Sources of Dietary Polyphenols Are Not What You Think - Rogue Health and Fitness says June 14, 2016

[…] part of my anti-aging program, I try to keep my intake of polyphenols […]

Durandel says July 11, 2016

The link at the end for “my supplements buying guide for men page” does not seem to work. I get a 404 error.

Grey Hair Reversal - Rogue Health and Fitness says May 30, 2017

[…] from my usual anti-aging program, the only other thing I’ve added lately that I can think of is taking berberine, which could […]

Rach says August 23, 2017

According to Dr.Sara Gottfried benadryl causes neurodegeneration.

Jordan Schmidgall says August 17, 2018

Red and near-infrared light therapy has some amazing potential (amongst other benefits) in anti-aging properties. Great investment return when considering the time and money it takes to consistently use light therapy.

Forest says August 18, 2018


What I already know agrees very well with what you are doing and recommending. Beyond that, the information that is new to me seems plausible.

My question is this; Do you know of website for women that has the same high standards. I know that much of this does apply to women too, but something more female oriented would be helpful. My wife was born in 1953, so she is about your age. She already eats very low carb, high fat, etc. She likes to walk, especially uphill. I think the biggest thing she lacks is strength training. She gets pain in her knee joints from time to time, and has to cut back on the walks. She’s afraid that she will need a knee replacement like her (93 year old) mother’s. But I believe there has to be a better way.



    P. D. Mangan says August 18, 2018

    Thanks, Forest. Just today my sister, 2 years younger than me, said I should be writing for women. Seems they have lots of money to spend. So, I don’t know of a site like mine dedicated to women, but maybe I should write one.

David E says August 19, 2018

I was pointed here to this website from another. I am a 65 year old retired American expat living in Tbilisi, the Republic of Georgia. I just started your I-Fasting low carb diet. Strength sports are big here in Georgia and I am about to rejoin a gym I used to go to. I’ll keep you posted on my progress. Thanks P.D. on your efforts with this site. It was very helpful.?

Question I have on the I.F. It would be great if I could put something in my coffee like milk. What do you suggest? Would a couple of eggs and bacon throw off the fast?

Keeping track of blood sugar levels
Day 3 of starting 2000 mg a day of Metformin

Sunday August 19th
10:35 AM: 154 Glucose level (before coffee and breakfast)
Breakfast 2 eggs. 2 bacon,
2 cups of coffee. 30 ml of milk each
Eating at 10:46-11:01 AM
11:01 AM: 154 Blood Glucose Levels
11:40 AM: 170
12:01 PM: 157
12:31 PM: 166
1:01 PM: 147
1:31 PM: 143
2:01 PM: 157 (Note: the glucose scale may have a 10+ varience)
Coffee with 30 ml milk @ 2:01 PM
2:41 PM: 156
6:05 PM: 148
Dinner: chicken, onions and mushrooms. Half a bowel, plus water.
Estimated calories today, 600-800

(Restrict chicken from diet because of the omega 6s. Substitute beef or lamb/mutton)

    P. D. Mangan says August 19, 2018

    Hi David, eating isn’t fasting, so bacon and eggs means you’re not fasting. As for putting something in coffee, a small amount of cream is acceptable, since it’s pure fat. Milk is not, though if it were a tiny amount may not make a whole lot of difference.

David E says August 20, 2018

I have something that might interest you. I haven’t seen it mentioned on your website. It is a new news from a few days ago. It is about a Harvard medical study to reverse not just slow down aging. They claim a huge breakthrough in cellular aging reversal and are now doing testing on humans.

Thank you again for what you are doing here and your answers to my two questions. Right now I tracking my glucose levels after eating or drinking this or that. I am a type II diabetic since 2009. In 2010 I was sent to the emergency room by my doctor with glucose levels over 600. Of course I was required to use insulin after that. Now I no longer use insulin and have morning level of an average 135 and keep within an average through out the day of 145. I am working on lowering those numbers by suggestions for diet from this site and a weight lifting program that you suggest. I used to life weights at the early 2000s so I know somewhat what I need it do. I like particularly your suggestion of doing ‘drop sets.’ I live in the Republic of Georgia so hiring an Olympic weightlifter, body builder or anyone as a workout partner is not that expensive, about $4 to $10 an hour.

What do you think of almond milk for coffee?

Bill says November 24, 2018

For additional anti-aging info, you might want to check out Patrick Cox’s site. He covers a lot of the latest research from the perspective of an investor in companies that are researching anti-aging treatments. For example, for mitochondrial function, he has a lot of info on Nicotinamide Riboside, Oxaloacetate, and other supplements. The site is:

Add Your Reply