The “Natural” Diet

Regulating Blood Sugar

Maintaining a stable level of blood sugar by refraining from overeating, continuous snacking, and frequent meals is key to productivity and clarity of mind. The activation of hunger signals is not necessarily preceded by a hypoglycemic blood sugar level.

When astrocytes and microglia are frequently exposed to high amounts of sugar and glucose fluctuations, it can cause chronic neuroinflammation, neuronal loss, and progression of dementia and Alzheimer’s disease. A plant based, mildly ketogenic diet may help to alleviate cognitive dysfunction. Mary Newport – Alzheimer’s Disease: What If There Was a Cure? The Story of Ketones, improved her husband’s Alzheimer’s via MCTs. One of the earliest signs of Alzheimer’s is a reduction in cerebral glucose metabolism.

A high-carbohydrate diet has more than 45% of calories coming from carbs. A low-carb diet needs to include less than 130g of carbs per day (less than 26% of a typical 2000-calorie-per-day diet). Active peoples’ needs greatly vary. They require adequate carbohydrates to fuel their liver and muscle glycogen stores, and to maintain joint health. They should consume carbs before, during, or after a workout. A post-carb serotonin release can help with sleep. Get at least 20-30g of carbs from dietary sources.

Hormones involved in blood sugar regulation

Insulin:

• Impact on blood sugar: Lowers
• Secreted by: Pancreatic beta cells
• Metabolic effect: Increases glucose absorption and storage (glycogen or fatty acids). Increases the synthesis of fatty acids and proteins. Inhibits the breakdown of proteins and fatty acids

Glucagon:

• Impact on blood sugar: Raises
• Secreted by: Pancreatic alpha cells
• Metabolic effect: Promotes the breakdown of glycogen into glucose. Promotes gluconeogenesis

Somatostatin:

• Impact on blood sugar: Raises
• Secreted by: Pancreatic delta cells
• Metabolic effect: Inhibits the local release of glucagon from alpha cells. Inhibits the secretion of insulin and pituitary hormones

Cortisol:

• Impact on blood sugar: Raises
• Secreted by: Adrenal cortex
• Metabolic effect: Promotes gluconeogenesis. Acts as an insulin antagonist (receptor blocker)

Adrenaline:

• Impact on blood sugar: Raises
• Secreted by: Adrenal medulla
• Metabolic effect: Promotes the breakdown of glycogen into glucose. Promotes the release of fatty acids from fat cells

Thyroxine:

• Impact on blood sugar: Raises
• Secreted by: Thyroid
• Metabolic effect: Promotes breakdown of glycogen into glucose. Increases sugar absorption from the small intestine

ACTH:

• Impact on blood sugar: Raises
• Secreted by: Anterior pituitary gland
• Metabolic effect: Increases the release of cortisol. Promotes the release of fatty acids from adipose tissue

Amylin:

• Impact on blood sugar: Lowers
• Secreted by: Pancreatic beta cells
• Metabolic effect: Curbs the emptying of the stomach. Inhibits spikes in blood sugar.

Glucagon-like peptide 1 (GLP-1):

• Impact on blood sugar: Lowers
• Secreted by: L-cells in the small intestine
• Metabolic effect: Stimulates insulin secretion. Inhibits glucagon secretion. Decreases appetite

Gastric inhibitory peptide (GIP):

• Impact on blood sugar: Lowers
• Secreted by: K cells in the small intestine
• Metabolic effect: Promotes insulin secretion. Inhibits stomach acid secretion

Growth hormone:

• Impact on blood sugar: Raises
• Secreted by: Anterior pituitary gland
• Metabolic effect: Acts as an insulin antagonist (receptor blocker)

Glycolysis

Glucose is broken down into pyruvate or lactate. Glycolysis also regulates secretion of insulin and is linked to glucose-stimulated insulin secretion in the pancreatic beta cells. In such cases, there is an increased secretion of glucokinase enzyme to break glucose down into glucose-6-phosphate. Due to being linked to blood glucose levels and insulin secretion, glucokinase is considered the main blood sugar level sensor.

Gluconeogenesis

Glucose is made from lactic acid, glycerol, alanine, and glutamine. Activated usually when the diet is low in carbohydrates. Stabilizes blood sugars when low. It primarily takes place in the liver (alanine) and the renal capsule (glutamine) and, according to the latest studies, the intestine (particularly small intestine).

Glycemic Index and Load

A high glycemic load is associated with a higher level of silent inflammation. Conversely, the Mediterranean diet with a low glycemic load is quite effective at reducing obesity, insulin resistance, high blood pressure, and high cholesterol.

In Western foods, cinnamon is used to lower blood sugar levels in high glycemic foods. In China, medicinal fungi and herbs are used. In Ayurvedic medicine of India incorporates several herbs to balance blood sugar too. Cinnamon seems to help because of its high chromium content as well as the effects of polyphenols and volatile polymers (1-6g). Remember the toxic coumarin content in cinnamon and CYP2A6 genetic variance though.

Foods and Spices that Help Balance Blood Sugar:

• Cinnamon
• Bilberry
• Garlic
• Sour cherry
• Apple cider vinegar
• Coffee
• Chia
• Caraway
• Ginger
• Shiitake mushrooms
• Lemon
• Turmeric
• Cacao

Supplements that Help Balance Blood Sugar:

• Chromium
• Vitamin D
• Alpha lipoic acid
• Reishi
• Maitake
• Chaga
• Cordyceps
• Psyllium
• MCT oil
• Gymnema sylvestre
• Bitter melon
• Prickly pear cactus
• Fenugreek
• Purslane
• Banaba leaf
• Milk thistle
• Resveratrol
• Magnesium
• Panax ginseng
• Berberine
• Green tea
• Coriander
• Vanadyl sulfate
• L-carnitine

Metformin

Metformin involves changes to mitochondrial action in the liver. This is how it depletes blood glucose. It does this through the AMPK pathway and increases insulin sensitivity. It can make people hypoglycemic so should be approached with caution.

Berberine

Its actions mimic metformin. It also works to activate the AMPK pathway and inhibits a protein tyrosine phosphate 1B pathway. Associated with fasting and low glucose. The doses on the bottle are quite high. Some may have their blood sugar dropped so much they may go hypoglycemic.

Also lowers cholesterol by acting on the liver, which is involved in cholesterol metabolism.

Direct contact of berberine on canker sores eliminated them quickly.

Coffee

Changes in blood sugar regulation, caused by coffee, are most probably due to caffeine. Decaffeinated coffee has not been found to cause a similar swing in blood sugar levels. Individuals with a point mutation in the CYP1A2 gene (variant 164A>C) break down caffeine significantly slower. This is also linked to the blood sugar swings as well as higher levels of fasting blood sugar, particularly in individuals with high blood pressure.

Sleep

Blood sugar levels fall steadily when fasting during waking hours. Conversely, blood sugar levels usually remain constant during sleep. This is due to levels rising about 20% at the beginning of the sleep cycle. During NREM, the glucose metabolism decreases by 11%. It increases during REM and when awake.

• Being deprived of sleep (4 hours per night) for as little as one week impairs the use of glucose for energy and raises fasting blood sugar. It is also a predisposing factor for sugar metabolism disorders (pre-diabetes). According to a study, individuals who sleep less than 6.5 hours per night have up to 40% lower insulin sensitivity.
• Sleep deprivation also affects the secretion of leptin and ghrelin. Two days of 4 hours of sleep increased ghrelin by 28% and decreased leptin by 18% in young men.
• Melatonin receptors in the pancreas cause insulin production to decrease overnight while maintaining the level of blood sugar. Night-time eating is associated with increased risk of diabetes. Especially those with the GG genotype of the MTNR1B gene.

The Order You Eat Foods Matters: Managing Your Blood Glucose & Glucagon

When you are hungry you secrete glucagon, pulling stores of glycogen out of liver and muscles, and then body fat.

If you had a meal of rice, fish, and vegetables all at once, you’ll have a moderately fast increase in glucose. If you eat the rice first it will spike the glucose and increase the desire to eat more. It also triggers the release of dopamine. If you ate the fibrous vegetables first you would blunt the release of glucose that the rice would cause.

So, if you want a steep increase and want to eat more, eat the carbs first. If you’re full and still want more it’s probably because your blood glucose levels have gone up a lot.

Movement, Exercise & GLUT-4

Blood glucose levels can be modulated by movement. GLUT-4 shuttles glucose into muscle cells. If you take a 30-minute walk after a meal you can blunt the glucose levels. If you exercise before that can be beneficial.

Keeping Blood Sugar Stable with Specific Exercises, The Power of Insulin Sensitivity

Some people can go long periods of time without eating and have stable blood sugar. Others can get very hyperglycemic or hypoglycemic. Zone 2 exercise for 30-60 minutes 3-4 x per week can help to keep blood glucose managed. HIIT and weight training can stimulate molecules that promote repackaging of glucose.

Foods That Promote mTOR and Autophagy

• High mTOR (HiTOR) – stimulates mTOR and insulin significantly
• Moderate mTOR (ModTOR) – stimulates mTOR but not a lot of insulin
• Low mTOR (LowTOR) – promotes anabolism without significant mTOR
• Neutral mTOR (nTOR) – doesn’t stimulate mTOR or anabolism
• Low Autophagy (LowATG) – supports the activation of autophagy and glucagon
• High Autophagy (HiATG) – activates autophagy and lowers insulin significantly

ATG refers to autophagy-related genes and the listed foods will stimulate pathways related to autophagy activation.

High mTOR (HiTOR) Foods

The best scenario is once or twice a week after a fasted resistance training combined with carb refeeds. Think of spiking insulin quite high for higher anabolism but allowing it to drop again within the next few hours.

Here are the top 5 HiTOR foods:

1. Whey Protein + Carbs – Whey protein itself already is a super concentrated form of very bioavailable protein that triggers MPS quite a lot. However, combining protein with carbs raises insulin exponentially higher than protein alone. This will also activate mTOR a lot more. That makes all the amino acids you consume with carbs much more anabolic than if taken by themselves. Leucine, which is the main amino acid that stimulates MPS doesn’t spike insulin as much if taken alone.
2. Rice Protein + Carbs – Rice protein is another highly bioavailable protein that’s plant-based. There’s not a significant difference between whey and rice in terms of MPS but rice protein may be less inflammatory and with fewer allergens. Compared to whey, rice protein is better for digestion and keeping IGF-1 lower but it may not be that effective for rapid MPS. What matters more is the overall MPS stimulation of the entire feeding window.
3. Egg Whites + Carbs – Egg whites are pure protein with even a bit of carbs. They’re not that nutrient dense because all the nutrition is in the yolk. Egg whites are just a source of extra protein some bodybuilders use to keep their fat intake low. In fact, on a ketogenic diet, you’d want to do the opposite and eat just the yolks because egg whites may be allergenic. Nevertheless, if you were to consume egg whites alone with not a lot of fat, you’d spike your insulin quite high. Add some carbs into the mix and it’ll go even higher.
4. Chicken Breast/White Fish + Carbs – Chicken breast or white fish are also very lean and mostly protein. The stereotypical chicken and rice meal of bodybuilders holds true in the sense that it’ll spike insulin and trigger MPS. If the carbs are low fiber and high glucose, such as white rice, white potatoes, or pasta, then it’ll be even more effective.
5. Protein Powder + Fruit – Any protein powder that’s low fat, low fiber, high protein and rich in leucine will spike mTOR and MPS. Adding ripe fruit that doesn’t have much fiber, such as bananas, pineapples, mangos, dates, or honey will raise insulin in that context as well. That’s why you don’t want to be eating fruit on a regular basis. It’s not ideal for ketosis or your liver health as it can lead to fatty liver disease and promote insulin resistance.

Moderate mTOR (ModTOR) Foods

For optimal mTOR sensitivity, you’d want to eat ModTOR foods consistently but ideally limit them only to when you’re working out.

Here are the top 5 ModTOR foods:

1. Red Meat – Meat is a potent stimulator of mTOR and MPS. However, meat by itself in the context of a low carb diet has quite a low insulin to glucagon ratio, thus it’s not that anabolic. Red meat is also one of the best sources for most of the essential nutrients you need like protein, fat, B vitamins, iron, etc. For maximum nutrient density, you’d want to eat some organ meats, like liver, heart, kidneys, and the tendons rich in bone marrow. Other great options are beef, pork belly, steak, unprocessed bacon. Ideally, you want to get grass-fed meat or wild game for the better omega-6 to omega-3 balance. Avoid sausages with extra sugar and wheat.
2. Whole Eggs –Eggs have all the amino acids you need and they’re particularly rich in leucine as well. You can get about 550 mg of leucine from a single egg and it takes 2-3 grams of leucine to trigger MPS. So, the standard 4-5 egg breakfast is quite good for muscle building. Although for optimal longevity you’d want to postpone that breakfast. The yolk is where most of the nutrition is at so definitely savor them. Cholesterol is incredibly good for building muscle. When cooking, don’t over-fry eggs or hard-boil them as it’ll damage the nutrients and may oxidize the cholesterol.
3. Poultry – Chicken, turkey, and other types of poultry are quite rich in protein. Industrial chicken tends to be quite high in omega-6s and low in other nutrients. Turkey is highest in tryptophan, which can help with serotonin production and thus make you more relaxed. That’s why eating poultry may help you to sleep. Chicken skin and the drumsticks are rich in glycine, which improves skin health and has anti-aging effects.
4. Oily Fish – Salmon, sardines, mackerel, trout, flounder, herring, and anchovies are incredible sources of healthy omega-3s, especially DHA and EPA. They’re great for cardiovascular health but they also promote muscle growth because of their relatively high protein content. The anti-inflammatory effects will also increase your performance by lowering inflammation, accelerating recovery, and promoting cellular health.
5. Cheese and Dairy – Milk is one of the most anabolic foods there is, which is why mammals are breast-fed their mother’s milk during the first periods of development. The high fat and protein content is supposed to jump-board the infant’s growth and build up the essential parts of the body. However, dairy also raises IGF-1 quite a lot, which will increase inflammation, insulin, skin issues, and accelerates aging. That’s why dairy isn’t the best thing to consume on a habitual basis. Fermented kefir and cheeses are fine but they’re still not something to eat all the time. Compared to something like meat, dairy isn’t going to help you build that much muscle but it’ll still stimulate the heck out of mTOR and IGF-1, which will lead to a regretful trade-off in longevity.

Low mTOR (LowTOR) Foods

Think of LowTOR foods as something you’d consume on a rest day as to get the essential nutrients and maintain lean tissue.

Here are the top 5 LowTOR foods:

1. Starches– Potatoes, sweet potatoes, rice, buckwheat, quinoa, carrots, and beetroot are quite high in carbs and they raise insulin. Of course, the insulin response to white potatoes is a lot different from raw carrots but they’re still favoring the insulin to glucagon ratio towards higher blood sugar. It’s not just meat or protein that stimulates mTOR – insulin offsets this entire cascade in the first place, which is why your rate of anabolic growth will be much lower if you were to eat protein on a low carb diet. Nevertheless, carbs alone, like a rice bowl with vegetables alone, won’t be that mTOR stimulating because they’re low in amino acids. In that situation, it’s not worth it to be eating those carbs either because even though they’ll raise insulin, they won’t be that effective for muscle growth. You would’ve built more muscle and maintained better insulin sensitivity by simply eating a LCHF meal with protein.
2. Seafood and Algae – In addition to fish, oysters, shellfish, crabs, lobsters are also quite high in protein. Despite that, they have much more omega-3s and other fats which will lower the mTOR stimulating effect. Also, it’s somewhat difficult to over-eat on crab or oysters because of their limited availability and high satiety. Algae, like chlorella and spirulina, are great plant-based sources of omega-3s and DHA. Their relatively okay protein content can also help with muscle growth but I wouldn’t make my main source of protein algae. Seafood and algae are great for rest days when you want to maintain lower mTOR.
3. Beans and Legumes – Azuki beans, kidney beans, lentils, legumes etc. have quite a good amount of plant-based protein but they’re also high in fiber, which lowers their insulin response. The Blue Zones are known to eat beans and legumes. However, the longevity effect doesn’t come from the beans themselves but because of the overall hormetic lifestyle and caloric restriction. Also, beans are full of phytonutrients and lectins – way too much to eat them every day. You can get much better autophagy activating compounds from other foods that are lower in carbs, cause fewer digestive issues, and are tastier. Beans and legumes can be eaten sometimes on days you want to limit animal protein consumption and keep mTOR lower.
4. Nuts and Seeds – Almonds, pecans, macadamia nuts, walnuts, hazelnuts, chia seeds, pumpkin seeds, and sesame seeds have some good protein that’s LowTOR but they also have some phytonutrients. It’s not ideal to eat a bunch of nuts every day because (1) they may cause hormonal issues, (2) they may be a potential allergen, (3) they may have become oxidized or exposed to mold, (4) they’re easy to overeat, and (5) their nutrient profile isn’t something you wouldn’t get from other high-quality foods like meat, butter, eggs, or even algae for that matter. A few servings of nuts on some days are acceptable.
5. Butter and Animal Fats – Butter is also great for producing short chain fatty acids in the gut, which heals intestinal impermeability. Other animal fats like lard, tallow or goose fat are nTOR if you eat them by themselves or add to your low carb meal. However, excess calories even from fat may still raise insulin and stimulate mTOR because of the increased energy input. That’s why use these fats sparingly.

Although some of these foods are low mTOR, they can still stimulate protein synthesis as well as raise insulin. That’s why consuming these foods are very context dependent. For instance, potatoes with meat turns a LowTOR food into a HiTOR one because of how carbs and protein interact with each other. Likewise, you can still make yourself anabolic by overeating on fish or algae because of the excess protein intake.

mTOR Neutral (nTOR) Foods

They can help you to maintain lean muscle but they won’t make you build new ones alone.

Here are the top 5 nTOR foods:

1. Olive Oil and Olives – Rich in polyphenols and healthy fats. However, you have to make sure that your olive oil isn’t rancid or oxidized. Use only dark bottled olive oil that hasn’t sat on the store shelf for god knows who long. Ideally, freshly pressed extra virgin.
2. Coconut Oil and Coconuts – A good source of plant-based saturated fat that has some MCTs. Coconut oil has anti-bacterial properties as well so you can use it for oil pulling your teeth or cleaning the face. MCT oil has even been shown to stimulate Chaperone-mediated autophagy a little bit thanks to the elevation of ketones.
3. Avocadoes and Avocado Oil – A low carb high-fat fruit with a lot of monounsaturated fatty acids. They can lower cholesterol and increase potassium intake more than bananas. The small amount of carbs in avocados is quite low which makes it quite neutral on the insulin/TOR scale. However, because of its small protein content, it should be thought of as an additive to your meals not the main source of calories.
4. Green Leafy Vegetables – Fibrous vegetables and plants are low in carbs, full of polyphenols, high in fiber and other compounds that help with blood sugar. Broccoli, cauliflower, cabbage, bok choy, and spinach won’t really raise mTOR but they can promote autophagy because of their small sulforaphane content.
5. Fermented Foods – Sauerkraut, pickles, natto, miso, and kimchi are primarily plant-based but the live bacteria in them actually make these foods animal-based. Sauerkraut won’t affect mTOR or insulin but it can help you to build muscle by improving gut health.

Low Autophagy (LowATG) Foods

Foods that can activate AMPK and stimulate autophagy a little bit. They’re rich in polyphenols, antioxidants, and other beneficial compounds that will lower blood sugar, improve insulin sensitivity, and trigger a mild hormetic response.

Here are the top 5 LowATG foods:

1. Coffee – Coffee induces autophagy and has benefits on cellular metabolism. It can also stabilize blood sugar, enhance fat oxidation, and protect against neurodegeneration, which makes it the perfect drink for fasting. However, too much caffeine will raise cortisol, which can promote inflammation and visceral fat formation around your belly.
2. Green and Herbal Teas – Epigallocatechin-3-gallate (EGCG), a green tea polyphenol, stimulates hepatic autophagy. Other herbal teas can also promote with liver cleansing and generally induce a more autophagic state. Bergamot, black tea, chamomile, and ginger tea have polyphenols and other compounds that stimulate autophagy. For biggest effect consume them while fasting. Avoid commercial teas that may have added fruit, sugar, and other carbs.
3. Apple Cider Vinegar – Apple cider vinegar lowers blood sugar and suppresses insulin quite a lot. That will indirectly promote ketosis. Whether or not it’s going to stop autophagy depends on the type of ACV and when you’re taking it. On the Bragg’s ACV label, it says: “Contains the amazing Mother of Vinegar which occurs naturally as strand-like enzymes of connected protein molecules.” Raw unfiltered mother contains proteins and bacteria which can technically inhibit autophagy if you take it in a fasted state. The filtered distilled version of ACV without the mother will be better to take while fasting. It’ll also lower appetite and kills off bad bacteria in the gut. Taking vinegar with the mother should be kept around meal time.
4. Hormetic Herbs and Spices – Many plants and herbs stimulate autophagy. Curcumin induces autophagy by activating AMPK. Piperine which is a compound found in black pepper induces autophagy and it also boosts the bioavailability of curcumin, which makes it a double whammy! Other similar spices are ginger, cinnamon, ginseng, and capsaicin from cayenne pepper. Generally, you’d want to be eating a bunch of herbs like rosemary, thyme, arugula, coriander, parsley, and basil because they’re incredibly nutrient dense, virtually zero calories, and with many benefits on blood sugar and cellular turnover.
5. Polyphenols and Flavonoids – Certain plant phytochemicals help to protect plants from danger. These same compounds give the plant its color and have a hormetic beneficial effect on the body. Darker pigments especially are indicative of a high polyphenol count and in folk medicine are said to promote liver health. 

• 1. Phenolic acid includes coffee, teas, grapes, red wine, berries, kiwi, cherries, and plums. For optimal anabolic/catabolic value, you’d want to focus on coffee and tea and have some berries every once in a while. Funny enough, coffee is the No.1 source of polyphenols on the standard western diet.
• 2. Stilbenes are associated with resveratrol. Resveratrol from red wine, cranberries, and grape skins is said to have life extension benefits thanks to the polyphenols. Resveratrol also stimulates autophagy and suppresses cancer growth. However, one must be wary of the carbs and alcohol of wine. I wouldn’t recommend eating grapes either unless you directly eat just the skins. Red wine’s resveratrol content is also quite small and is mainly a marketing hoax. If you want to get some real resveratrol, then consider getting it as a supplement instead.
• 3. Lignans are found in legumes, cereal, grains, fruits, algae, flax seeds, and some vegetables. Clearly, it’s not ideal to be getting your polyphenols from bread or beans as you can get a lot more of them from other healthier foods.
• 4. Low carb berries like bilberries, blueberries, elderberries, seabuckthorn, strawberries, dark cherries as well as dark chocolate and raw cacao are also high in polyphenols and antioxidants. Eat in moderation but not every day.

These LowATG foods can be consumed as part of your daily nutrition even during the limited eating window. Combining these polyphenols with mTOR stimulating foods won’t jeopardize the anabolic response that much and will be beneficial for longevity.

High Autophagy (HiATG) Foods

You should eat HiATG foods whenever you want to get into a deeper state of autophagy or liver cleansing. They can indirectly help your body trigger many of the other pathways related to longevity and cellular turnover.

Here are the top 5 HiATG foods:

1. Berberine – Berberine (Berberis vulgaris) is a compound found in Barberry or other plants with many medicinal benefits, especially in regards to lowering insulin and blood sugar. Berberine has been shown to have a similar effect on lowering blood sugar as metformin, which makes it a great thing to consume after larger meals, and it also activates AMPK. It’s better to strategically time your berberine intake after eating HiTOR foods or having carb refeeds because it’ll help you to lower the blood sugar and go back into autophagy faster. If you’re eating Mod- or LowTOR, then it’s not advisable to have berberine all the time because it may drop the blood sugar too much. It’s still a poison and the hormetic effect is in the dose.
2. Medicinal Mushrooms – Things like Chaga mushroom, Cordyceps, Reishi, turkey tail, lion’s mane, and shitake are powerful adaptogens that strengthen the immune system. They activate the main antioxidant pathway Nrf2 as well as stimulate autophagy. My favorite way to drink coffee is to add a bit of Chaga and Reishi powder to it. It’s going to increase the therapeutic effect during the fasted state and prevents the over-stimulation of caffeine.
3. Caloric Mimetics – Certain caloric restriction mimetics like Malabar tamarind, rapamycin, metformin, and berberine can activate autophagy. The most effective one is probably berberine but there are others such as bitter melon extract, fenugreek, adiponectin, ursolic acid, spermidine etc.
4. Shilajit – This nutrient-dense mineral has been used in Ayurvedic medicine to energize the body. Modern medicine has shown shilajit to contain fulvic acid and humic acid, which helps with ATP production as well as fighting bacterial infections. It won’t stimulate autophagy directly but it can regenerate cells by improving oxygen flow and antioxidant activity.
5. Astragalus – A lot of herbs and plants that belong to the Astragalus family have many medicinal benefits on longevity. Some examples include milkvetch, locoweed, goat’s thorn, licorice root, angelica, as well as curcumin, cinnamon, and ginger.

Most of the nutritional value and calories can come from meat, fish, eggs, and organ meats but the majority of longevity-boosting polyphenols and flavonoids will be derived from vegetables, berries, herbs, and spices.

Neurotransmitters & Brain Food

The balance between the main neurotransmitters (serotonin, dopamine, GABA, and acetylcholine) can be subjectively assessed using the indicative personality test developed by Eric R. Braverman. The levels of neurotransmitters (noradrenaline, dopamine, serotonin) can be measured by testing for the metabolic byproducts in blood or urine. When you have a basic understanding of your neurotransmitter dominance you can start to integrate foods that make up the key components of the neurotransmitter you are most dominant in.

Amino acids as neurotransmitters

Alanine:

• Function: Inhibitory, calming
• Highest concentration: Seaweed, gelatin, egg, turkey, beef

Aspartic acid:

• Function: Stimulatory
• Highest concentration: Soy protein isolate, halibut, egg white, asparagus

GABA:

• Function: Inhibitory, calming
• Highest concentration: Fermented foods, tea, tomato, mackerel

Glutamic acid:

• Function: Stimulatory
• Highest concentration: Soy protein isolate, soy sauce, cottage cheese, flaxseed

Glycine:

• Function: Inhibitory, calming
• Highest concentration: Gelatin, pork, beef, offal

Taurine:

• Function: Inhibitory, calming
• Highest concentration: Mackerel, chicken liver, crayfish, fish, lamb

Serotonin:

A monoamine neurotransmitter of the brain and intestine (90% for intestinal movements). Biochemically derived from tryptophan. It has several physiological effects on mood, appetite, sleep, memory, and learning. Tryptophan->5-HTP->Serotonin

Serotonin deficiency problems include anxiety, depression, OCD. Intestinal problems include constipation and slow movements.

Serotonin Boosters:

• Calcium : 500-1000mg
• Fish oil: 500-2000mg
• 5-HTP: 100-400mg
• Magnesium: 200-600mg
• Melatonin (at night): 0.1-2mg
• Passionflower: 200-1000mg
• Pyridoxine (Vitamin B6): 5-50mg
• SAM-e: 50-200mg
• St John’s wort: 200-600mg
• Tryptophan: 500-2000mg
• Zinc: 15-45mg
• Banana
• Kiwifruit
• Plum
• Papaya
• Date
• Tomato
• Turkey and chicken
• Various types of fish
• Eggs
• Cheese
• Cacao
• Almond
• Sesame seeds

Dopamine:

Catecholamine and phenethylamine families. Dopamine is biochemically synthesized from tyrosine and dopa. The brain contains several different dopamine systems, most of which involve rewarding and motivating behavior patterns. Dopamine boosting drugs and stimulants such as cocaine, amphetamine, alcohol, and nicotine are addictive. Other dopamine systems involve motor control and hormone secretion. Phenylalanine->Tyrosine->Dopa->Dopamine->Noradrenaline->Adrenaline

Dysregulation is part of illnesses like Parkinson’s, schizophrenia, ADHD, and restless legs syndrome. Dopamine affects the digestive system, blood vessels, and immune system. Excessively low and high amounts both cause memory-impairing effects. Typical problems caused by dopamine deficiency are mood swings, depression, social withdrawal, poor observation skills, chronic fatigue, and low levels of physical energy.

Dopamine Boosters:

• Phenylalanine: 500-2000mg
• Tyrosine: 500-2000mg
• Methionine: 250-1000mg
• Rhodiola rosea: 50-200mg
• Pyridoxine: 5-50mg
• B-complex: 25-100mg
• Phosphatidylserine: 50-200mg
• Maidenhair tree (Ginkgo Biloba): 50-100mg
• Avocado
• Banana
• Turkey and chicken
• Cottage cheese and ricotta cheese
• Eggs
• Pork
• Duck
• Walnut
• Almond
• Mucuna pruriens
• Sesame seeds
• Pumpkin seeds

Acetylcholine:

An ester of acetate and choline. It activates the muscles and triggers muscle contractions via nicotinic receptors. It acts as a brain plasticity and memory neurotransmitter via muscarinic receptors in the CNS. Alzheimer’s disease involves severe cholinergic (acetylcholinergic-producing) disorders. Has crucial role in the reception of various external stimuli as well as observation skills. Acetate+Choline->Acetylcholine

It affects the transmission of sensory information from the thalamus to certain parts of the cortex. Acetylcholine regulates brain speed and the frequency of electrical signals, insufficient acetylcholine levels may cause memory problems, slowness of movement, mood swings, learning difficulties, and difficulties in abstract thinking.

Acetylcholine Boosters:

• Choline: 100-500mg
• Phosphatidylcholine: 500-2000mg
• Phosphatidylserine: 50-200mg
• Acetyl-L-carnitine: 250-1000mg
• DHA (docosahexaenoic acid): 200-1000mg
• Thiamine (vitamin B1): 25-100mg
• Pantothenic acid (vitamin B5): 25-100mg
• Methylcobalamin (vitamin B12): 100-500mg
• Taurine: 250-1000mg
• Maidenhair tree (Ginkgo Biloba): 50-100mg
• Korean Ginseng: 100-500mg
• Broccoli
• Brussels sprouts
• Cucumber
• Lettuce
• Zucchini
• Eggs
• Cow’s liver and lamb’s liver
• Beef
• Pork
• Yoghurt
• Shrimp
• Salmon and other oily fish
• Pine nuts
• Almond
• Hazelnut
• Macadamia nut

GABA:

Gamma-aminobutyric acid is the main inhibitory neurotransmitter of the nervous system. It affects the frequency of calming theta brain waves. It does not pass through the BBB. It is synthesized in the brain from glutamic acid with the help of B6 (pyridoxal-5-phosphate). Conversely, GABA breaks down into glutamate (stimulatory neurotransmitter). Glutamic acid->Glutamate->

Excessive GABA can cause memory loss, restlessness, convulsions, hallucinations, and impaired cognitive functions.

GABAa receptors are affected by diazepam. Alcohol affects GABAb receptors as well as the experience of pain. Individuals suffering from GABA deficiency often experience problems with stress tolerance, anxiety, depression, feelings of guilt as well as OCD.

GABA Boosters:

• Inositol: 500-2000mg
• GABA: 100-1000mg
• Glutamic acid: 250-1000mg
• Melatonin (at night): 0.1-2mg
• Thiamine (vitamin B1): 200-600mg
• Niacinamide (vitamin B3): 25-500mg
• Pyridoxine: 5-50mg
• Valerian: 100-500mg
• Passionflower: 200-1000mg
• Banana
• Broccoli
• Oranges and other citrus fruits
• Spinach
• Cow’s liver
• Mackerel
• Halibut
• Almond
• Walnut
• Dark rice and rice bran
• Oat

How to Eat Yourself Smart

1. Pursue Ketosis:

Ketosis makes for healthier mitochondria. When mitochondria malfunction, they can’t produce enough energy. Tissues with high demands, such as brain, muscles, and the heart suffer, resulting in complications like blindness, deafness, movement disorders, dementia, cardiomyopathy, myopathy, renal dysfunction, and accelerated aging. Ketosis is effective at reversing mitochondria dysfunction because it increases the number of mitochondria and the production of oxidative ATP, particularly in neurons.

After fasting for 16-72 hours or limiting your daily carb intake to 20-60g per day, after 2-3 days, your remaining glucose reserves are insufficient for normal fat oxidization and fueling the brain. The mitochondria in your liver then produce three ketone bodies: acetone, acetoacetate, and beta-hydroxybutyric acid. These are derived from excess acetyl-CoA (a key molecule in the metabolism of proteins, carbohydrates, and lipids). These are converted into other compounds and metabolized into energy in your cells. Ketone metabolism is known to create much less oxidative stress than glucose metabolism, resulting in reduced inflammation and improved mitochondrial health (helping to reduce demyelination in neurodegenerative disorders like multiple sclerosis).

Fasting or a fasting-mimicking diet can improve neurodegenerative disorders by upregulating brain-derived neurotrophic factor (BDNF), which supports the growth and development of neuronal connections. The ketogenic diet has also shown to facilitate glutamate into GABA, which is important, as excess glutamate can overstimulate cells and lead to neural inflammation.

2. Fast:

Caloric restriction is an intentional reduction of your weekly or daily caloric intake. Fasting, especially intermittent fasting, does not require caloric restriction. You don’t eat less; you eat less often.

Many people attempt fasting and encounter thyroid downregulation, hormone depletion, low energy, and poor sleep because they try to marry caloric restriction-based fasting with an extremely active, calorie-decimating lifestyle with bodies that have few stores available (low body fat).

Fasting can be good for losing fat and improving brain health without restricting calories. It can also encourage metabolic autophagy. Abnormal or restricted autophagic activity is associated with neurodegenerative diseases, such as Alzheimer’s, Parkinson’s, Huntington’s, and amyotrophic lateral sclerosis. Frequent feeding, particularly sugars and proteins, cause elevated insulin, which reduces neuronal autophagy, resulting in metabolic dysregulation and neurodegeneration.

3. Feed Your Gut Bacteria:

Aim for for whole, raw, organic, non-GMO foods that are friendly to the gut lining, such as bone broth, sprouted seeds, and cultured dairy products, along with fermented and cultured foods, like sauerkraut, kimchi, and kombucha, and fiber-rich prebiotic foods, like jicama, Jerusalem artichokes, garlic, and dandelion greens. Remember that pasteurized fermented foods often no longer contain living bacteria. If you have a histamine intolerance, you should limit your fermented foods and stick to low-histamine probiotics, such as Seeking Health’s Probiota HistaminX.

4. Focus on Supportive Nutrients and Substances:

CLA:

• A fatty acid that can improve immune responses and may help to protect the brain. Meat and dairy of cows, sheep, and goats. Incorporate grass-fed, grass-finished beef or lamb or raw dairy products.

Butyric acid:

• Butyrate, is a fatty acid found in milk, cheese, and butter. It acts as an anti-inflammatory agent by inhibiting NF-kB activation in your colon. NF-kB regulates genes involved in immune inflammatory responses.

Glutathione (GSH):

• GSH shields cells and cellular molecules from damaging oxidants and facilitates the excretion of toxins from cells. You need adequate protein intake to form it (0.5-0.8g per pound of bodyweight). Consume foods with GSH precursors, including milk thistle, quality whey protein, arugula, broccoli, cauliflower, and kale, and foods that support methylation, such as avocado, lentils, liver, garbanzo beans, Brazil nuts, grass-fed beef, and spinach.
• You can also supplement with sublingual glutathione, liposomal glutathione, injectable glutathione, IV glutathione, or capsules. Effective doses are 250-300mg daily, over 2-3 months.

Charcoal:

• Not a lot of research behind it, but some swear by activated charcoal’s ability to soak up poisons.

DHA:

• Docosahexaenoic acid is an omega-3 fatty acid that’s critical for brain growth in infants and proper brain function in adults. DHA deficiency is associated with fetal alcohol syndrome, ADHD, cystic fibrosis, phenylketonuria, depression, aggressive hostility, and adrenoleukodystrophy.
• A study found that DHA improved the episodic memory of women and the working memory of men. Another study found that it prevented aggression in students during times of mental stress.
• Shellfish, fish, such as shrimp, lobster, Dungeness crab, king crab, anchovies, salmon, herring, mackerel, tuna, and halibut. Or consume 10-15g of krill (lower in the food chain) oil on the days you don’t eat fish. DHA is also available in grass-fed eggs and beef. If vegan/vegetarian, take spirulina and chlorella.
  • Fish create an enzyme that converts the plants (particularly algae) they consume into EPA and DHA. It has been shown that people who consume these enzymes or precursors to them, along with omega-5, 7, 9, 11, gamma-lipoic acid, and conjugated linoleic acid, and supportive minerals such as zinc and magnesium, can upregulate their conversion of plant-based oils into EPA and DHA.
  • A properly structured diet should include saturated, monosaturated, and polyunsaturated fatty acids along with phytochemicals, antioxidants, and minerals. This includes fish and roe, olive oil, grass-fed meats, seeds, nuts, organic vegetables, roots and tubers, and whole fruits. Curcuminoids in turmeric and curcumin may assist with the body’s own formation of EPA and DHA.

EPA:

• Eicosapentaenoic acid is an omega-3 fatty acid that’s highly available in algae and oily fish, as well as in fish oil. EPA levels in the brain are typically 250-300 times lower than DHA levels. So, it is not critical for neuronal health, but still plays a role. EPA helps to improve the strength of cell membranes and influences behavior and mood. It also acts as a precursor to eicosanoids, which are signaling and inhibiting molecules crucial in inflammatory and allergic reactions. ALA to EPA conversion is quite low (2-8%).

ALA:

• Alpha-linolenic acid is a plant-based omega-3 fatty acid that cannot be synthesized in the human body. ALA increases BDNF. It can be found in olives, extra-virgin olive oil, avocados, and walnuts. Olive oil primarily consists of a monosaturated omega-9 fatty acid called oleic acid. Oleic acid possesses antioxidant properties that protect omega-3s from oxidation and is also a primary component of the myelin sheath.

Avocados:

• Vitamin K in avocados help prevent blood clots to the brain. Also, to improve spatial working memory and attention span.

Beet juice:

• Concentrated nitrates that decrease blood pressure and improve cognitive performance. Nitric oxide increases vascular function and circulation to the brain. You’d have to eat 3-4 beets to get the same effect of beet juice.

Blueberries, cocoa, virgin or extra-virgin coconut oil:

• All contain flavonoids and flavanols, which can help protect the brain from oxidative stress.

Bone broth:

• High levels of glycine, a nonessential amino acid that can improve neurological function by enhancing memory.

Broccoli and eggs:

• Choline, which helps verbal and visual memory.

Kale, Swiss chard, and romaine lettuce:

• The nutrients found can be beneficial in preventing cognitive impairment and dementia.

Olive oil and walnuts:

• Oleocanthal, which can reduce the neuron-damaging effects of ADDLs (amyloid beta-derived diffusible ligands). These ADDLs increase Alzheimer’s risk, and thus olive oil can have a preventative effect.

Rosemary:

• Potent antioxidant (carnosic acid) properties and chronic neurodegenerative disease prevention.

Salmon:

• High in omega-3 fatty acids and boosts the phospholipid bilayer that encases each neuron. Strengthening membranes and synaptic connections.

Turmeric:

• Curcumin is an antioxidant and anti-inflammatory compound that improves cognitive function in people with Alzheimer’s. It also enhances the uptake of amyloid-beta plaques by the clean up crew of white blood cells, resulting in improved neuroprotection and reduced inflammation in the CNS.

Nootropics

Acetyl-L-carnitine (ALCAR)

• Protects brain from damage, acts as an antioxidant
• Enhances cognitive functions and the function of mitochondria
• Reduces mental fatigue and improves concentration especially in people with chronic fatigue
• Improve overall cognition in the elderly

Alpha lipoic acid (ALA)

• Protects the brain and mitochondria from damage

Water hyssop (Bacopa monnieri)

• Enhances memory
• Enhances cognitive functions, such as attention speed

CDP-choline (citicoline)

• Prevents memory deterioration and enhances memory and learning
• Improves attentional performance

DHA (omega-3 fatty acid)

• Enhances memory and reaction time
• Slows down the aging of the brain and enhances learning
• Increases cerebral blood flow

Phosphatidylserine

• Enhances memory and prevents memory deterioration
• In children, it alleviates ADHD symptoms and enhances short-term memory
• Curbs the production of cortisol under strain and speeds up recovery from physical strain

Carnosine

• Neuroprotective, protects the brain against oxidative stress
• Tests conducted on rats found it to boost the production of GABA in the brain
• May slow down the aging of the brain

Caffeine (coffee, tea)

• Enhances long-term memory
• Prevents dementia
• When consumed together with theanine, it comprehensively enhances cognitive functions (100mg caffeine + 200mg theanine)

Choline

• Enhances cognitive performance

Maidenhair tree (Ginkgo biloba)

• May enhance memory and observation skills due to improved cerebral flow

Creatine monohydrate

• Enhances general brain performance
• May improve short-term memory and intelligence of stressed individuals and/or healthy individuals with the biggest potential of aging

Tyrosine

• A precursor of dopamine and noradrenaline
• Building blocks for thyroid hormones
• Several studies have found improvements in mood, cognition, and physical performance under stress, fatigue, and sleep deprivation
• Decreases cortisol levels when under acute stress

Gotu kola

• Neuroprotective
• May reduce anxiety and reactions to loud noises

Theanine

• Able to pass through the BBB and thus has a direct impact on the brain
• Enhances memory and observation skills when consumed with green tea
• Increases the frequency of alpha waves in the brain, enhances observation skills and cognitive functions when consumed together with caffeine

Lion’s mane

• Stimulates the synthesis of nerve growth factor (BDNF) in the brain
• Enhances cognitive functions in individuals with mild deterioration of cognitive skills
• May reduce depression and anxiety

Oxaloacetate

• Imitates calorie restrictions in the diet which in turn has an anti-aging effect
• Neuroprotective, i.e. protects the brain against damage

Longevity Supplements

These supplements can extend lifespan by either stimulating autophagy, controlling insulin, eliminating pathogens or boosting mitochondrial functioning.

Plant Compounds and Medicinal Mushrooms for Longevity

• Chaga mushroom. – Chaga is a mushroom that grows on birch trees. It’s extremely beneficial for supporting the immune system, has anti-oxidative and soothing properties, lowers blood pressure and cholesterol, stimulates autophagy and fights cancer. Chaga will promote the health and integrity of the adrenal glands. This mushroom can be consumed as powder, made into tinctures, or boiled into teas. You can harvest and grind it yourself. I myself consume about 1-3 teaspoons of Chaga throughout the day and love to add it to my coffee.
• Lion’s Mane – A white mushroom that looks like a lion’s mane. It’s incredible for growing new brain cells and preventing cognitive decline. Supplementing just 3 grams a day has been shown to improve mental functioning of people with cognitive impairment. There are no known side-effects to all of these medicinal mushrooms. However, some people may be allergic to them. Generally, take 1-3 teaspoons a day.
• Reishi Mushroom – Reishi or Lingzhi mushroom is a fungus that grows in humid regions. It improves the immune system and red blood cell functioning, which makes the body more capable at fighting disease. In fact, a study of over 4000 breast cancer survivors found that 59% of them were consuming reishi. This mushroom has a more relaxing feeling to it and is best taken for relaxation and stress reduction.
• Rhodiola Rosea – It’s an adaptogenic herb that grows in mountainous regions. The root has many compounds known to reduce stress, fatigue, and anxiety. For men, it can also boost testosterone and increase virility.
• Shitake Mushroom – a Dark brown fungus that grows on decaying trees. It contains polysaccharides, terpenoids, and sterols that boost the immune system, lower cholesterol and fight cancer.
• Turkey Tail – Looks like a turkey tail. Cancer patients are sometimes given turkey tail extract to recover from chemotherapy and strengthen immunity. It’s another adaptogen that lowers stress and makes the body stronger.
• Gingko Biloba – Maidenhair, as it’s called, is native to China. Not only is it a powerful antioxidant but it also improves blood circulation by increasing nitric oxide. There are other benefits on brain and eye health as well. Gingko contains alkylphenols that may cause nausea, allergic reactions, headaches, and rashes. Taking about 120-240 mg in several doses throughout the day seems to be enough. Any more than 600 mg is probably not a good idea.
• EGCG – Epigallocatechin gallate (EGCG) is the main polyphenol in green tea with many health benefits. Green tea, in particular, is probably the healthiest drink in the world after mineral water. Too much green tea, however, may cause anxiety and heart palpitations because of the high caffeine content, which makes using green tea extracts or EGCG supplements a more convenient way to add extra polyphenols to your diet. Doses above 500 mg may become problematic.
• Astralagus – It’s considered a superherb from Chinese medicine that’s been used for thousands of years as an adaptogen. Astralagus boosts immunity, strengthens the heart, and promotes the flow of energy throughout the body. You can take about 250-500 mg-s as a supplement, ½ tsp as a tincture, or 1-2 tsp of dried root powder.

Additional Longevity Supplements to Consider

• Resveratrol – Taking resveratrol supplements with medications may cause unwanted side-effects like blood clotting and enzyme blocking. Most supplements have 250-500 mg-s per serving but studies say that to get the benefits of resveratrol you’d have to consume about 2000 mg-s a day. To get that amount, you’re going to have to take a high-quality resveratrol supplement.
• Sulforaphane – It’s a powerful antioxidant that turns on the Nrf2 pathway with many anti-cancer properties. Cooking broccoli and cabbage triples their sulforaphane content. Unfortunately, frozen veggies deactivate myrosinase, which is an enzyme that creates sulforaphane. Broccoli sprouts, in particular, contain dozens of times more vitamin K and sulforaphane. If you’re not eating a lot of cruciferous or sprouts, then you can take 10 mgs of sulforaphane as a supplement.
• Carnosine – It’s a combination of the amino acids – beta-alanine and histidine – with many anti-aging benefits. Carnosine is most known for protecting against free radicals and AGEs. This will keep the cells healthy and prevents aging of the skin. Naturally found in red meat and animal foods, supplementing carnosine has no side-effects. 7 ounces of beef has about 250 mg-s of carnosine but for optimal longevity, you’d want to aim for about 1000 mg-s a day.
• Astaxanthin – Wild salmon’s flesh is slightly pink and reddish – that’s astaxanthin. It’s an incredibly powerful antioxidant and mitochondrial supporter, which is why freshwater fish like trout and salmon are capable of surviving such harsh conditions. Astaxanthin supplementation is great for anti-aging and maintaining muscle functioning. Doses of 4-40 mg-s a day have been shown to be safe. Too much astaxanthin may cause an upset stomach.
• Alpha Lipoic Acid (ALA) – Lipoic Acid has anti-inflammatory and anti-oxidant effects on the brain, and other tissue. It helps with fat oxidation, blood sugar regulation, and cardiovascular function. ALA is found in every cell of your body and it can be obtained from vegetables and meat. Therapeutic dosages of ALA range from 600- 1800 mg/day with doses above 1200 mg-s causing nausea and itching.
• C60 – Buckminsterfullerene, or buckyballs, or C60 is quite a new and unstudied compound. It helps to eliminate superoxide dismutase, which gets created as a by-product of cellular metabolism. This fights reactive oxygen species and promotes longevity. C60 oil should be dissolved in oil with a centrifuge. Pure C60 can be toxic. Usually, as a supplement, C60 comes in either olive oil, avocado oil, or coconut oil. One teaspoon a day is probably enough for experimentation.
• Glutathione – The most important antioxidant in the body that’s made of glutamine, glycine, and cysteine. Naturally, glutathione is found in sulfur-rich foods like beef, fish, poultry, and vegetables. Glutathione decreases with age so it’s a good idea to supplement it. Increasing vitamin C and selenium may help co-factor the production of glutathione. Milk thistle and curcumin can also increase glutathione. Glutathione supplement doses range from 50-600 mg/day.
• Apigenin – It’s a compound found in plants and vegetables like parsley, onions, fruit etc. with anti-carcinogenic and anti-inflammatory properties. Apigenin is neuroprotective and fights cancer. However, it can be toxic with 100 mg/kg causing liver toxicity in mice. Parsley is 45 mg/g apigenin. It can also be found in olive leaf and artichoke extracts. 
• Quercetin – Flavonoids are amazing anti-aging compounds and quercetin is one of them. It protects against free radicals and DNA damage. Quercetin is found in elderberries, red onions, garlic, cranberries, kale, hot peppers, kale, blueberries and the skin of apples. Supplementation is generally safe but not very effective because of poor bioavailability.
• Melatonin – The main sleep hormone melatonin is also a powerful antioxidant. You don’t want to rely on melatonin supplementation as it may hinder your natural ability to produce melatonin. However, using about 0.3-1 grams on some nights can be useful. Liquid melatonin is absorbed much better and gives a more sustained release.
• Spermidine – Originally found from semen, spermidine is a polyamine compound associated with anti-aging and other metabolic benefits. It can also boost autophagy, longevity and assist with circadian rhythm regulation. Foods higher in spermidine are aged cheese, natto, and miso but also beef, mushrooms, salmon roe, wheat germ, and chicken.

Supplements for Mitochondrial Support

• PQQ – Pyrroloquinoline Quinone is a non-vitamin growth factor that supports mitochondrial function. This will have a compounding effect on everything else you do. Humans can make about 100-400 nanograms of PQQ a day, mainly from dietary sources. Consuming 0.3 mg/kg PQQ is safe but 500-1000 mg/kg can cause death in rats. Foods high in PQQ are raw cacao, green tea, fermented foods, and organ meats. Taking about 20 mg of PQQ as a supplement is the optimal dose for an average weighing individual.
• CoQ10 – Co-Enzyme Q10 is another mitochondrial supporter and antioxidant. It’s important for energy production and tissue development. Found in fish, red meat, especially organ meats, and fermented foods. CoQ10 comes in two different forms — ubiquinol and ubiquinone. The CoQ10 in your blood consists of 90% ubiquinol and it’s more absorbable. Therefore, ubiquinol CoQ10 supplements are better. Daily dosage ranges from 90-200 mg. Doses over 500 mgs are also safe.
• Nicotinamide Riboside – B vitamins play an important role in energy and nerve functioning. Nicotinamide Riboside (NR) is a form of B3 that gets easily converted into NAD+ and can activate sirtuins. It’s mostly found in cow’s milk, whey protein, and brewer’s yeast. If you’re not eating a lot of animal products or are deficient in B3, then nicotinamide supplements can work. Doses of 5000 mg/kg haven’t shown increased risk of death. Nicotinamide Riboside can increase NAD+ as does Nicotinamide Mononucleotide (NMN).
• Pterostilbene – It is a polyphenol that’s chemically similar to resveratrol that can also act as a precursor to NAD. The benefits include improved insulin sensitivity, reduced cholesterol, increased cognition, and antioxidant capacity. High doses of pterostilbene can raise LDL cholesterol but there are no other known side-effects.

Synthetic Medication Linked to Longevity

• Metformin – Used for primarily diabetes, a lot of anti-aging enthusiasts are also interested in using metformin. Its main effect is in lowering blood sugar and suppressing insulin. Metformin also inhibits the liver’s glucagon production, which prevents weight gain and blood sugar rises. The most common side-effects include nausea, vomiting, and diarrhea. It can also cause lactic acidosis by decreasing the breakdown of lactate into glucose. Hypoglycemia is another potential issue as well as cognitive impairments. Other than that, it’s deemed safe. I don’t see any practical value in taking additional metformin to lower your blood sugar if you’re already doing intermittent fasting, exercising, and eating low carb.
• Rapamycin – The mTOR pathway was discovered by a group of proteins being targeted by the compound called rapamycin, hence the name ‘mammalian target of rapamycin’. Rapamycin blocks mTOR and thus has been shown to increase longevity. It’s also known as sirolimus and it works as an immunosuppressant that inhibits T-cells and B-cells. There are a few side-effects, such as diabetes-like symptoms, weakened immune system, increased cancer risk, and impaired wound healing. That makes sense because TOR is necessary for tissue growth and maintenance. Blocking mTOR all the time isn’t optimal for longevity because it makes the person less insulin sensitive and weaker. Although rapamycin may be promising as a short-term treatment of diabetes and cancer, I don’t see it having any practical value for someone already doing the Metabolic Autophagy Protocol.

Anabolic Supplements

These aren’t your anabolic steroid-like substances that lower your natural testosterone, give you Gynecomastia, or make your hair fall out. They’re actually quite healthy for you if taken at the right time.

Muscle Building Supplements

• Creatine Monohydrate – Creatine is an organic acid produced in the liver that helps to supply energy to cells all over the body, especially muscles. It enhances ATP production and allows for muscle fibers to contract faster, quicker, and makes them overall stronger. This means increased physical performance with explosive and strength-based movements and sprinting. Creatine has been found to improve cognitive functioning, as it’s a nootropic as well, improving mental acuity and memory, especially in vegetarian diets. Naturally, it can be found mostly in red meat. Just take 3-5 grams a day, preferably with food.
• Branched Chain Amino Acids. L-Leucine, L-Isoleucine, and L-Valine are grouped together and called BCAAs because of their unique chemical structure. They’re essential and have to be derived from diet. Supplementing will increase performance, muscle recovery and protein synthesis. There is no solid evidence to show any significant benefit to BCAAs. However, they can be very useful to take before fasted workouts to reduce muscle catabolism. It will protect against muscle catabolism and can even promote ketone body production.
• Whey protein – On a standard ketogenic diet, you would want to avoid protein shakes because they spike your insulin. If you’re doing CKD or TKD you would benefit from having an easily digestible source of protein. Before you break your fast and begin your carb refeed, make a quick shake to get the juices flowing. You can also use whey protein during fasted workouts with targeted intermitted fasting. This again will prevent muscle catabolism and will increase performance.
• Phosphatidic Acid – Phosphatidic Acid (PA) can regulate mTOR and promote muscle growth. It’s a unique lipid molecule that turns on MPS in response to resistance training. PA can be found in foods some foods but in extremely low quantities. Vegetables like cabbage contain 0.5 mg-s of PA per gram. That’s minute compared to the 250-750 mg doses in studies. More research about the effectiveness of PA supplementation in humans is needed but no long-term side-effects have been noted. Daily intake of 450 mg-s is optional.
• Dextrose – It’s basically powdered glucose and very high on the glycemic index. You want to avoid it on SKD, but on CKD or TKD it’s very useful for a post-workout shake with protein. It’s dirt cheap and you’d want to take only 3-5 grams at once. Use it ONLY when doing the TKD or CKD because under other circumstances you’re not doing your health a service. Dextrose is pure glucose and it’s processed so it’s definitely not optimal for autophagy or longevity. Most people don’t need it and you may feel better without it but it’s just an option to keep at the back of your head.
• D-Ribose – It’s a simple carbohydrate molecule that’s involved in energy production. D-Ribose can be found in all living cells as it’s the structural basis of DNA and RNA. The other health benefits include reduced fatigue, improved heart health, better workouts, and kidney protection. Long-term D-Ribose supplementation may promote AGE production so you only want to use it for some hardcore workouts. In total, you can take about 5-10 grams of D-Ribose with pre-workout protein.
• Cordyceps – Cordyceps aren’t actually mushrooms but a family of parasitic fungi that grow on the larvae of insects. They grow inside their victims, usually ants, and grow stems outside of the host’s corpse. These ‘zombie-parasites’ have been shown to promote ATP production, reduce time to fatigue, increase oxygen uptake, and improve exercise performance. They’re not necessarily anabolic or pro-longevity but they will improve your health and lifespan.
• Peptides – They’re a combination of two or more amino acids in which a carboxyl group of one is united with an amino group of another. Basically, very small protein molecules with anabolic benefits. Peptides are digested more easily and rapidly. There are some common peptides like glutamine, creatine, and collagen, but some less conventional ones have a much stronger effect on human growth hormone production. For instance, IGF-1, GHRP-6, and Ipamorelin are very anabolic and promote muscle growth. Most of these peptides are not available for commercial purposes, only research and clinical situations.
• Deer Antler Velvet Spray – IGF-1 promotes cellular growth and anabolism. Deer antler velvet sprays contain growth hormones that can make muscles grow. Although the evidence and bioavailability of such products is questionable, it can still raise IGF-1 a little bit. Use deer antler sprays only after heavy training the same way you’d stimulate mTOR.
• Colostrum – It’s sometimes called ‘liquid gold’ because of the yellowish color. Colostrum is the precursor to breast milk and it’s rich in immunity-boosting compounds and growth factors. As an anti-aging supplement, it may prevent tissue degeneration and skin aging. Not something I’d recommend taking every day but on workout days it can be used for muscle hypertrophy.
• Collagen protein. Collagen provides the fastest possible healthy tissue repair, bone renewal, and recovery after exercise. It can also boost mental clarity, reduce inflammation, clear your skin, promote joint integrity, reduces aging and builds muscle. Naturally, it’s found in tendons and ligaments, that can be consumed by eating meat. As a supplement, it can be used as protein powder or as gelatin capsules.
• HMB – β-Hydroxy β-Methylbutyrate is a by-product of leucine, which is an amino acid that stimulates protein synthesis. It’s been shown to reduce exercise-induced muscle damage and improve recovery. HMB can cause acute muscle anabolism and MPS independent of insulin, thus it will maintain a semi-fasted state. You can take it with the intra-workout protein shake to minimize muscle catabolism. Use pure HMB powder instead of the ones with artificial sweeteners.
• Beta-Alanine – An amino acid that reduces fatigue and increases physical performance. It’s the main ingredient of many pre-workout drinks and thus it can help you to push yourself during workouts, especially if you’re training fasted. Generic pre-workout drinks are way too stimulating and high in caffeine. Instead, take pure beta-alanine with your protein shake.

The Extra Edge

As a disclaimer, they’re not some miraculous alchemical substances that will instantly melt off 10 pounds of fat and increase life expectancy by 5 years. Instead, they’re supplements that work in some situations.

• Pro- and prebiotics – Naturally, food is full of living organisms.
• Sauerkraut, raw milk, yogurt, unprocessed meat all have good bacteria in them. Probiotics are live microorganisms in a pill that transport these good bacteria into our gut for improved digestion and immune system. Prebiotics are different, they’re not alive, but plant fiber that feeds the bacteria. They’re indigestible parts of the vegetable that go through our digestive tract into our gut where the bacteria then eat them. If you’re coming off antibiotics or suffer from a gut dysbiosis, then it can be useful to add some probiotics into your diet. However, to know what strands and species to take specifically you’d have to take a gut test.
• MACA Root – Another superfood comes from the Peruvian mountains and is the root of ginseng. It has numerous amounts of vitamins and minerals in it, such as magnesium zinc, copper etc. Also, it promotes hormone functioning for both men and women, as well as increases our energy production just like creatine does. It can either be powdered or made into a tablet. You shouldn’t take maca every day because of its potency. Optimally, you’d want to take maybe a teaspoon every other day.
• GABA – Called gamma-aminobutyric acid, it’s the main inhibitory neurotransmitter and regulates the nerve impulses in the human body. Therefore, it is important for both physical and mental performance, as both of them are connected to the nervous system. Also, GABA is to an extent responsible for causing relaxation and calmness, helping to produce BDNF.
• L-Theanine – It’s an amino acid found in tea leaves, especially green tea. L-theanine has an alertness boosting effect but it’s not as stimulating as coffee. The release of caffeine from L-theanine is more subtle and long-lasting. That makes it a great addition to your morning coffee if you want to prevent the crash. It’s generally safe and there isn’t a lethal dose.
• Alpha GPC – Alpha-Glycerophosphocholine or α-GPC is a cholinergic compound that improves cognitive functioning and brain health. High doses of 1200 mg-s appear to be effective in treating Alzheimer’s and cognitive decline. Some athletes take 600 mg-s before exercise to hone their mental focus.
• 5-HTP – 5-Hydroxytryptophan is a precursor to serotonin, which has anti-depressant and relaxing effects. It can help with sleep, weight loss, and anxiety. 200-300 mg doses are safe but higher ones may have side-effects.
• Bacopa Monnieri – Also known as Waterhyssop is a nootropic herb that’s used in traditional medicine for cognition and longevity. It can improve memory and relieve stress. The standard dosage is 300 mg-s a day with the upper limit being around 750-1200 mg-s.
• MCT oil – medium chain triglycerides are fat molecules that can be digested more rapidly than normal fat ones, which are usually long chain triglycerides. Naturally, it’s extracted from coconut oil and is an enhanced liquidized version of it. 
• Exogenous Ketones – Supplemental ketone bodies that raise your blood ketones for a short period of time. They come in the form of either beta-hydroxybutyrate salts or ketone esters. BHB salts are marketed as a fat loss tool for getting into ketosis. However, the seeming fat loss effect comes from appetite suppression and adherence. They still have calories and they’ll actually shut down your liver’s own endogenous production of ketone bodies. The best time to take exogenous ketones would be as a pre-workout while fasting. At other times they’re not worth it. I sometimes would take some BHB salts to increase my electrolytes but not on a habitual basis.

When to Take Supplements

• Take your supplements with food. At the first meal, take vitamin-D, fish oil, sea vegetable powders. In the evening, GABA, creatine, magnesium, to promote sleep. I like to think of Brazil nuts as supplements as well and take 2-4 of them daily. Don’t take any more because you’ll get selenium poisoning.
• Most of the minerals in your body are stored in your bones, fat tissue, and other storage locations. The problem is that if you’re eating all the time – several meals a day, then you’re preventing yourself from using those micronutrients.
• Moral of the story is: you don’t need to be taking a lot of supplements as long as you’re eating a wide variety of foods, even if you’re eating just once a day.
• The thing is that while the body catabolizes itself, you mobilize a lot of the nutrients that are already there. Micronutrient deficiencies are mostly caused by poor dietary choices overall not by inadequate supplementation.
• You definitely don’t have to worry about micronutrient deficiencies while fasting for just 16-24 hours. Honestly, anything less than 24 hours isn’t actual fasting because you’re not triggering the deepest metabolic adaptations.
• Iron and electrolyte deficiencies happen usually because of dehydration and excessive excretion of your body’s salts. The most common reason is coffee and tea consumption. You can drink coffee while fasting but hot liquids and beverages may make you absorb less of the micronutrients. The tannins and caffeine in coffee and teas can lower the absorption rate of your supplements. They can also make you excrete more of the other electrolytes and minerals through urine, so you have to be careful with not taking your supplements together with these drinks.
• There are so many prescription drugs out there that it all depends on what particular disease you have and what kind of medicine it requires.
  • If you’re fasting for just 16-24 hours, then take your medication with food to make sure you absorb it. That short period of abstinence won’t make you sicker because most of the drugs are already bullsh#t.
  • If you’re fasting for several days, then consult your doctor and ask what are the absorption implications and what ingredients the drug has. Most medications have additional filler ingredients like corn starch, dextrose, and other compounds that may potentially inhibit the autophagy effects of a fast.
• But honestly…Doing strict fasting for several days is much more effective and healthier for you than taking medicine. The majority of diseases can already be fixed with fasting.
• Before supplementing any specific vitamin, you’d be better off by first focusing on eating real food, getting your nutrients from that, taking blood tests to see your deficiencies, and then taking those supplements you need with food.
• While fasting, you’re much better off by getting your electrolytes and not worrying about the other micronutrients. You won’t become deficient, you’ll promote the mobilization of your already existent mineral stores, you’ll elicit a beneficial hormetic response, and you’ll maintain your sensitivity to those nutrients while you’re actually consuming food.