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tldr personalized techniques:

    - Optimize diet: minimize simple CHO, minimize inflammation. - Patients given choice of several low glycemic, low inflammatory, low grain diets.
    - Enhance autophagy, ketogenesis - Fast 12 hr each night, including 3 hr prior to bedtime.
    - Reduce stress - Personalized—yoga or meditation or music, etc.
    - Optimize sleep - 8 hr sleep per night; melatonin 0.5mg po qhs; Trp 500mg po 3x/wk if awakening. Exclude sleep apnea.
    - Exercise - 30-60′ per day, 4-6 days/wk
    - Brain stimulation - Posit or related
    - Homocysteine <7 - Me-B12, MTHF, P5P; TMG if necessary
    - Serum B12 >500 - Me-B12
    - CRP <1.0; A/G >1.5 - Anti-inflammatory diet; curcumin; DHA/EPA; optimize hygiene
    - Fasting insulin <7; HgbA1c <5.5 - Diet as above
    - Hormone balance - Optimize fT3, fT4, E2, T, progesterone, pregnenolone, cortisol
    - GI health - Repair if needed; prebiotics and probiotics
    - Reduction of A-beta - Curcumin, Ashwagandha
    - Cognitive enhancement - Bacopa monniera, MgT
    - 25OH-D3 = 50-100ng/ml - Vitamins D3, K2
    - Increase NGF - H. erinaceus or ALCAR
    - Provide synaptic structural components - Citicoline, DHA
    - Optimize antioxidants - Mixed tocopherols and tocotrienols, Se, blueberries, NAC, ascorbate, α-lipoic acid
    - Optimize Zn:fCu ratio - Depends on values obtained
    - Ensure nocturnal oxygenation - Exclude or treat sleep apnea
    - Optimize mitochondrial function - CoQ or ubiquinol, α-lipoic acid, PQQ, NAC, ALCAR, Se, Zn, resveratrol, ascorbate, thiamine
    - Increase focus - Pantothenic acid
    - Increase SirT1 function - Resveratrol
    - Exclude heavy metal toxicity - Evaluate Hg, Pb, Cd; chelate if indicated
    - MCT effects - Coconut oil or Axona


Can we get one supplement pill that merges all of those that need to be consumed? Kthx.


This is probably sarcastic, but it has long been said that if exercise could be made into a pill it would be one of the best medicines ever and it is true that exercise is known to help with a majority of these issues though not necessarily all. So take an exercise and wash it down with some water and you may get some of these positive effects.


Eat a can of beans and an entire bunch of bitter greens every day. That covers most of your vitamins and minerals.

Some exceptions apply: Sprinkle flax seeds on top for omega 3s, use iodized salt for iodine (seaweed is high in iodine but also high in bad heavy metals), get fresh air and sunshine for vitamin D, pick out your favorite source of vitamin b12. I believe you'll still need potassium.

For exercise: A good place to start is to walk and bike for transportation. Read this book if you're wanting to be convinced that exercise is a magic pill: Spark: The Revolutionary New Science of Exercise and the Brain


Oh and sauerkraut or something for the microbiome.


Eating real food is better than supplements. That can help a ton.


someone always wants a shortcut :P


To a rough approximation, I'd wager that someone == everyone.


Can you expand/replace some of the numerous acronyms/initialisms in here? Like "CHO", just write "carbohydrates". This list could be helpful but it's written too opaquely to be easily digestible by someone who isn't already well-versed in health/diet terminology.


Surprised not to see anything about sociality here. I imagine this is a large determinant of health and life span.


That's actually part of the "full" Bredesen protocol, I read it in his book, and you're right it is a big part of slowing and reversing the Alzheimer's decline.


visit a new place every day


Should also add cobalt to the list of metals to look at if one has a joint replacement using it.

What is MgT?


Magnesium Threonate. Seems like it’s specifically meant for cognitive enhancement rather than magnesium deficiency like other forms.


The magnesium l-threonate is better able to pass the blood brain barrier as opposed to other magnesium sources. There are some interesting studies on PubMed around it being helpful for Parkinsons, alcohol related issues, and even short term memory in chronic pain sufferers (some are non-human studies).


Magnesium L-Threonate, also known as “Magtein”


I think it needs a different notation. Could be easily confused with Mg Taurate.


Man, that sounds exactly like something you'd see one of the guests on the Tim Ferriss podcast talking about.

What ever happened to ballroom dancing and bridge?


Speaking of which, I think if you want to be smart, don't do brain games. Do what the smartest people do: play an instrument and read challenging books.

I'm learning piano and it's a never ending brain game. You sit there for an hour trying to coax new neurons in various areas to grow.


thanks for sharing this, lot of good food, exercise, no late night eating, fasting ...all the things that several people have been telling us recently! Nice to see Ayurvedic herbs too




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