1. I’ve eaten clinically-relevant doses of sulforaphane every day for 104 weeks now with microwaved 3-day-old broccoli, red cabbage, and mustard sprouts. That’s 8+ times longer than any sulforaphane clinical trial.
I continue to:
- Eat Avena nuda oats for breakfast;
- Eat 3-day-old hulled Avena sativa oat sprouts twice a day;
- Eat AGE-less chicken vegetable soup twice a day;
- Take supplements that promote healthspan twice a day;
- Exercise at least 30 minutes daily;
- Take yeast cell wall β-glucan daily, with nothing else an hour before or after; and
- Avoid undue stress by working from home 40 hours a week in my 25th year as a professional software developer.
I’ve experienced many positive effects described in studies. Researchers keep exploring new aspects of their fields, and I look forward to more evidence on youthening during Year Three.
2. I’m not especially scientific or maniacal about the above practices, other than weighing sprouting seeds. I pay attention to people who measure everything, but won’t turn my life into a series of unfeeling experiments. As Dr. Arthur Janov said:
“What is the point of life if we cannot feel and love others? Without feeling, life becomes empty and sterile. It, above all, loses its meaning.”
3. Beginning last month, our world was subjected to yet another wave of propaganda, with predictable oppression of those who reported obvious lies and distortions. Previously exposed agendas took a back seat to regain their venom, as their effects waned in herding people toward personally devastating cliffs.
Meme perpetrators don’t care about you or me. Spending our time on their ideas, beliefs, and behaviors takes us further away from dealing with our individually motivating causes and individual truths, with real consequences: a wasted life.
Value your own one precious life. Winter is over, spring is here.
Surface Your Real Self 
Thank you for another great post!
Hi there! Your blog is an incredible treasure trove of knowledge, and I love consuming your content.
Could you please share (or direct me to) the list of supplements + dosages you currently take? I’ve been browsing your blog for 30 minutes now, and I can’t find a collated list anywhere. I’d be very grateful.
Thank you!
Hi Gerhard! Thanks for commenting.
Here’s my current intake. How about yourself?
An hour after broccoli / red cabbage / mustard sprouts
and an hour before breakfast
– Yeast cell wall beta glucan (Glucan 300) 1500 mg
Breakfast and dinner
– Acetyl L-carnitine 500 mg
– Balance oil which blends linoleic acid 1400 mg linolenic acid 350 mg
– Betaine anhydrous 1500 mg
– Glucosamine sulfate 750 mg
– Taurine 1000 mg
Breakfast only
– Minerals RDA mainly but also trace
– Vitamins RDA mainly but B12 1000 mcg and biotin 100 mcg
– D3 25 mcg
Lunch only
– Flax oil 1 g
– Vitamin K2 MK-7 600 mcg
Dinner only
– D3 50 mcg
– Zinc monomethionine 30 mg with 0.3 mg copper
– Lutein 25 mg with 5 mg zeaxanthin
Very interesting! A few things I haven’t heard of; eager to read up on those and learn more. Here’s mine (it’s a bit more basic than yours):
Vitamin D3 (5000 IU)
Vitamin K2 MK7 (400 µg)
B-vitamin complex
Magnesium citrate (600-800 mg)
Zinc bisglycinate (25 mg)
N-acetyl cysteine (1200 mg)
Taurine (4000-5000 mg)
I think I’ve seen you mention in another post that you used to take CoQ10 and melatonin. Is there a specific reason you have discontinued those?
Appreciate your quick reply btw. Looking forward to your future posts!
Good stuff Gerhard! The MK-7 we take is fairly recent for me, and reportedly takes several years to achieve desired effects. Why did you start taking it?
CoQ10 is among the supplements I stopped taking. One reason is reading studies where treatments only benefited subjects who started out deficient, and that wasn’t me after many years.
Another reason I put forward in the longish Day 70 results from Changing to a youthful phenotype with broccoli sprouts was that changing my Nrf2 signaling environment produced noticeable results. In contrast, taking a lot of supplements was a bottoms-up approach.
I have some melatonin, but don’t know if not taking it matters because I don’t wear a sleep monitor. My son insists that improving my sleep quality and quantity is low-hanging fruit. One day I’ll listen to him. 🙂
I’ve been taking the MK-7 ever since I started supplementing with D3 as well due to the supposed synergistic effect these two have.
Yes, I’ve noticed that as well when researching supplements that many of them only have studies demonstrating their efficacy in non-healthy populations (e.g. obese, T2DM, etc.), and then the question is always “How relevant is this for me as a (mostly) healthy individual?” Oftentimes, when they have studies in healthy populations, the beneficial effect is much more subtle or non-existent at all, which is quite disappointing.
I’d be very interested in hearing your argumentation for other supplements you used to take, but don’t anymore, if you have the time to elaborate and feel like it.. I think I read a blog post of yours somewhere that you used to take L-glutamine (1g), DHEA (25 mg), and quercetin (100 mg).
That’s some very sound advice your son has given you. I should probably listen to him too and not be writing this at 01:37 in the morning, haha!
Thanks again for commenting Gerhard! How long do you usually sleep?
Regarding DHEA, I’ve been on the fence this year about curating The hyperfunction theory: an emerging paradigm for the biology of aging. By this review’s paradigm, Dr. Greg Fahy’s thymus rejuvenation using growth hormone with metformin and DHEA to counter side effects would act against longevity.
Dr. Fahy said earlier this year that there’s a time for growth, and a time for rest. The context was his Phase 2 clinical trial subjects objecting to its protocols. The subjects and he both have valid points.
I don’t remove or disclaim DHEA and other subjects’ blog posts where I’ve changed my mind. I want to learn more every day, and part of that is preserving previous evidence, practices, and opinions.
I substituted eating capers rather than pills for quercetin. Have to soak and rinse Costco capers many times to get rid of the salt, though.
It’s up to my gut microbiota to change capers’ quercetin content into beneficial compounds, because quercetin itself is only 4% bioavailable. I treat my partners well, and trust they’re up to the task. 🙂
L-glutamine affects mainly the small intestine. Didn’t see a need to adjust what’s going on there.
I have the luxury of being able to sleep as much as my body wants to usually, but I have no consistency in my bed times, which is a problem, as the research seems to indicate that sleep consistency is at least as important as the sleep amount. How about you? Do you manage to keep a regular sleep schedule?
The study about the hyperfunction theory you linked looks very interesting. It’s somewhat challenging to read for me, though. Might get to it at some point in the future.
Quite interesting thoughts you had about the supplements you discontinued. Thank you for sharing.
It might be too much to ask, but would you care to elaborate on your reasoning for taking some of your current supplements? Specifically, I’d be interested in hearing about acetyl-L-carnitine, glucosamine, betaine, and taurine.
No worries if you don’t have the time, but would be much appreciated. Feel free to link to some older posts that may explain your reasons for taking them.
Thanks again and delighted to be taking part in this exchange of thoughts with you! 🙂
Hi Gerhard! I’ve been staying up late, but will change that this week. It’s getting too hot to walk the beach in the afternoon, so I’ll start walking it at sunrise.
Use the blog’s Search box, and you’ll find 13 posts on acetyl-L-carnitine, 9 on taurine, and 7 on betaine. There’s only one blog post that has glucosamine.
When I’ve searched the literature, I haven’t seen overwhelming evidence for taking glucosamine. Is it only available by prescription where you live?
Hi there! Can’t reply to the thread anymore, it looks like we have “maxed out” the number of replies 🙂
I don’t know how I forgot to think of just using the search bar. I’m usually someone who gets annoyed by people who ask questions that can be googled in a few seconds, and now I’ve just committed that same mistake. Thanks for pointing that out so politely.
Interesting that you continue taking it if you didn’t find strong evidence for it. And no, it’s legal and OTC here in Germany.
Thanks for pointing that out Gerhard! I had the blog set to allow 7 nested comments. It’s now set to the max 10.
I may be wrong about glucosamine research. Think I last searched when I used mainly PubMed. I’ll put together a blog post about relevant 2022 papers.