Welcome everyone to another edition of the Doctor’s Note where we talk about what’s on our minds when it comes to your health.
I love the conversations we have on our Tuesday night LIVE Q&A! The questions asked affirm my belief that people truly want to learn what they can do to increase energy, decrease pain, and live a healthy, vibrant life. That’s what they want and that’s what I want which is why I decided to write down My Personal Biohacks for Longevity.
For context, I am almost 70 years old and I want to stay healthy past 100 (maybe longer!) That’s probably on everyone’s wish list, but the fact is people are living longer and healthier. Today there are more Americans ages 65 and older (just over 49 million) than at any other time in history, and they expect these numbers to grow as more Baby Boomers (people born between 1946-1964) reach retirement age. Download a PDF of The National Institute on Aging: Strategic Directions for Research, 2020-2025.
With that said, here are a few things I’ve worked on and continue to work on myself and with my patients to stay healthy. Remember that everyone’s health regimen is going to be different. We learn and tweak as our bodies inform us. Let’s dive in.
PHILOSOPHY
A health philosophy is a set of beliefs that guide a person’s actions to improve their health and well-being. We all have influences and experiences that determine what we believe is best for us. What I have come to surmise is…
Enjoy your life. Learn to relax and don’t worry so much. I have patients who worry about everything. They get overtested and then possibly overtreated. In medicine, I think common sense and experiences are paramount. Those two things are your guide for when, where, and how to manage your health. Trust the process.
Learn to say no and be ok with it. Your time is yours! If you want to retire, do something that you love. I’m choosing not to retire only because I love what I do. The main thing is to have a routine and purpose each day. Stay positive. Attitude is everything.
Be curious. Everyone you meet knows something that you don’t, so ask questions. Think outside the box. Personally connect (face to face) with someone everyday. We don’t heal in isolation but in connection.
ROUTINE
Routines help us to create positive daily habits that promote self-care. Organizing our time around things we deem important gives us a sense of control and accomplishment that is important to our emotional health. Below is an outline of a health regimen that works for me. Remember, everybody is different (i.e., gut microbiomes, etc), but as you age there are commonalities. This is what I recommend…
Get a Cleveland Heart Panel. I get two Cleveland Heart Panels per year. Most people only need one.
Eat a low carb, high protein, good fats with very little snacking. I consider vitamins a big part of my nutrition (will list them at the end).
Exercise daily. I do a 30 minute routine in the morning (resistance bands, push ups, pull ups). I try to work every muscle. I don’t lift heavy weights any more, but I still strive to build muscle. I also play pickleball, take walks, and bike a lot.
Get good sleep. I really focus on my sleep. This past year I discovered I have sleep apnea, so I use a C-Pap machine every night. My Oura ring helps me track everything.
Decrease your stress. I make sure to have some quiet time each day. Meditation is a good way to remind yourself that everything is going to be OK. Morning, evening, mid afternoon? It doesn’t matter. Just take time to be still and know that everything is going to be OK.
Check your hormones - they’re all important! Cortisol, insulin, thyroid (mine is normal, but suboptimal so I treat it), Vitamin D and of course testosterone. I do testosterone therapy and have it monitored. Also - Ladies in perimenopause and menopause, please consider BHRT. Your mind and body will thank you for it!
Get off to a good start. My morning routine is: Life Boost Coffee w/D-Ribose and Keto Collagen; Hydrogen water with a little bit of lemon ginger organic juice; and a small dose of NP Thyroid (on empty stomach). At some point in the day, I eat raw unfiltered local honey daily.
SUPPLEMENTS
I’m a big believer in supplements. I didn’t used to be, but now I see how adding supplements to your daily regimen of exercise, good sleep, and hormone balance, can help you live a longer, healthier life. Again, this is my list….where I am at the 70 mark.
Daily Supplements
DOCTOR ROGERS Super Vitamin - It’s loaded! Take with food. (Vitamin A 5000mg; Vitamin C 1000 mg; Vitamin D 5000 IU; Vitamin E 67mg (as dAlpha Tocopheryl); Thiamine 100 mg; Niacin 100 mg; Vitamin B6 100mg; L-Methylfolate 1700 mcg DFE; Vitamin B12 (as methylcobalamin) 1000 mcg; Biotin 1000; Calcium 130 mg; Iodine 100mg; Zinc 30mg; Selenium 200 mcg; Copper 1.5mg; Manganese 4mg; Chromium 200 mcg; Vitamin K2 180 mcg; Boron 6000 mcg; Lycopene 1000mcg; Horsetail 7%)
BPC-157 Peptide
CJC-1295 w/ Ipamorelin (at night 5 days a week) Peptide
DOCTOR ROGERS Energy Complex (CoQ10, PQQ, Taurine)
Pregnenolone 100mg
DOCTOR ROGERS Quercetin Max (has NAC in it)
DHEA 25mg
DOCTOR ROGERS Pain Formula (Turmeric, Black Pepper, MSM, Bromelain, Boswellia, ParActin)
DOCTOR ROGERS Stress Relief (Ashwagandha, L-Theanine, Saffron)
Advanced Aminos Powder
Nighttime Supplements
Melatonin
DOCTOR ROGERS Anti-Aging Formula (Astragalus, Nicotinamide Riboside, Resveratrol, Apigenin)
Progesterone 25mg
Aspirin 81mg
Gamma E with mixed tocopherols
DOCTOR ROGERS Full Body Magnesium (Glycinate, Threonate, Malate)
Rapamycin (once a week)
Tadalafil 5mg daily
TRAVEL BONUS
People ask me all the time about what I take with me when I travel. Great question! I believe in being prepared and proactive in all circumstances. My travel medical kit includes:
Z-pac
Ivermectin
Zofran
Imodium
Activated Charcoal
Medrol Dose Pack
CoFix Nasal and Throat Spray (I use this if I feel like I’m starting to come down with something).
Aspirin
Biohacking is an evolving science. This is where I am at right now, but that could change. I’m always studying and researching to stay on the cutting edge. As I have said many times before, I would never recommend anything to my patients that I would not do myself. Do your own research.
Hope this helps!
Stay educated. Stay healthy.
Till next week.
