How did Dave Pascoe reduce his bioage by 24 years?

If you’re into longevity, then there’s one name you should be aware of. This one is not spending millions per year to turn back the clock. Yet, he ‘s still in the top 20, out of 1750 with the largest age reversal. Meet Dave Pascoe.

At 61, Dave Pascoe is living proof that age really is just a number. His biological age says he’s nearly 24 years younger, thanks to his deep dive into health and longevity after leaving his network security job. Dave’s life now revolves around figuring out how to keep his body and mind in top shape. 

He’s all about trying new health hacks, exercising smart, and eating right. His journey from working in tech to focusing on staying young shows us that with some know-how and effort, staying fit and healthy as we age is totally doable. Dave’s story is a guide for anyone looking to make their later years their best ones yet.

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Highlights

He’s got a few things different from Bryan Johnson.

• He’s 16 years older chronologically.
• He doesn’t follow a vegan diet.
• He avoids calorie counting, focusing instead on reducing simple carbs to manage weight and ageing.
• He prefers a varied diet, aiming to incorporate more nutritious options like black beans and lentils.
• He doesn’t use testosterone supplements, maintaining his levels naturally within the 808-1262 range and avoids endocrine-disrupting chemicals.
• He uses thyroid replacement hormones, T3 & T4, due to early-onset thyroid issues in his 30s.

Dave’s philosophy

Dave sees his body as a prized racehorse or a high-end performance car, emphasising it’s the only one he’ll ever have. Treating it with the utmost care, he invests in its well-being, performance, and maintenance like a cherished possession. He reflects on the wish to have applied his current knowledge much earlier in life. He’s currently taking over 150+ supplements/day (82 morning, 76 evening)!

I don’t desire my healthspan to expire before my lifespan. My aim is to make them as equal as possible.

Dave Pascoe

What does Dave Pascoe avoid?

Dave is all about prevention, believing it’s better to maintain good health than to try and fix things when they go wrong. He does so by focusing on (1) how to reverse tackle the Hallmarks of Ageing with current interventions and strategies, and (2) staying away from things which accelerate the ageing process. 

These include avoiding:

• unhealthy foods
• harmful cooking and food preparation techniques
• added sugars and sugar substitutes
• processed seed oils.
• food additives and emulsifiers
• food preservatives.
• synthetic dyes and colouring
• artificial flavours
• pesticides and herbicides
• synthetic hormones
• disruptive chemicals affecting hormones
• contaminants like heavy metals and microplastics
• industrial farming practices.
• parasitic contaminants.
• exposure to toxins in personal care items, cleaning agents, fabrics, and the environment.

What does Dave Pascoe do to reverse his age?

He has a holistic approach to reversing his biological age.

Exercise goals:

• Enhance lymphatic flow and waste removal through movement, massage, foam rolling, and inversion.
• Prevent sarcopenia and frailty by building and maintaining muscle mass.
• Support glucose and insulin regulation.
• Increase aerobic capacity, countering age-related decline.

Nutrition & supplementation focus:

• Avoid epigenetic changes and loss of proteostasis with a diet of carefully chosen and prepared foods, avoiding harmful additives like artificial ingredients, pesticides, and heavy metals.
• Use supplements to fill nutritional gaps and support enzyme functions, combating ageing effects.

Sleep importance:

Aim for 8 hours of quality sleep as tracked by devices to promote brain and body repair.

Environmental exposure reduction:

• Use filtered air and water, and choose health and beauty products, as well as kitchenware, free from toxic substances.
• Minimise contact with environmental pollutants like exhaust fumes and certain dry cleaning chemicals.

Anti-ageing extras:

• Use TAM-818 and TA-65 for telomere lengthening and NR/NAD plus sirtuin activators for addressing epigenetic alterations.
• Employ infrared saunas and cold exposure techniques for detoxification, improved mitochondrial function, and enhanced immunity.
• Practice time-restricted eating and occasional fasting, alongside plasmapheresis and HBOT for comprehensive cellular maintenance.

Wishlist for future interventions:

Dave is also interested in a full-body stem cell makeover and banking personal stem cells as emerging treatments for extended healthspan and regeneration. But that’s for later.

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Dave Pascoe’s daily routine

Whilst these interventions seem like a lot to focus on, Dave has managed to build his daily habits around activities that help him achieve his goals. The key point is to remain flexible. 

Dave does his best to stick to his routines, but adapts when life interrupts; he doesn’t stress over changes. Though he values “me time” a lot, he prioritises connections with others over strict adherence to routines.

Here’s what his daily routine looks like:

Morning rituals:

• Starts his day when he naturally wakes up, no alarm necessary.
• While still in bed, engages in 8 minutes of Bemer B.Body mat therapy and stretches for his lower back.
• Post-stretch, he takes his morning medications and supplements, and listens to podcasts or audiobooks.
• His morning exercise is varied: 5 minutes on a mini trampoline, 15 minutes of floor stretching, 15 minutes with a foam roller if needed, and 5 minutes on an inversion table.
• Morning care routine includes brushing teeth, scraping his tongue, washing his face, checking his weight, and reviewing sleep scores from his fitness trackers.
• An hour after waking, he consumes his morning supplements, bioregulators, proteolytic enzymes, and Qualia Senolytic, washed down with home-brewed lemon tea mixed with probiotics, fruit & veggie vitamins, minerals, and collagen peptides.
• Engages in a 20-minute Joovv session, hopefully before sunrise, followed by a CAROL Bike sprint.
• Prepares and sips his Pre/Post Workout Supplement Shake during workouts, including ingredients like MCT Oil, C60 in EVOO, cod liver oil, and sea buckthorn oil.
• Steps outside for sunrise exposure, and if weather permits, follows with an outdoor walk or run, or opts for a treadmill session in colder months.
• Engages in a P90X workout or ‘Exercise Snacks’ throughout the day, including TapoutXT 8-Pack Abs XT and P90X Ab RipperX every other day.
• Incorporates an infrared sauna session & meditation for 25-45 minutes, and applies daily peptides when applicable.

Nutrition and health maintenance:

• Breakfast follows, paired with proteolytic enzymes for better digestion.
• Participates in plasma donations quarterly for 2-3+ weeks and undergoes hyperbaric oxygen therapy annually or semi-annually for comprehensive health management.

Afternoon and evening:

• Occasionally eats lunch, if not too busy, typically focusing on nutritious options with proteolytic enzymes, and then takes a break from auditory content for YouTube videos.
• Dinner occurs early, between 3-5pm, coupled with evening supplements and possibly Netflix viewing.
• Utilises smart home features for ambient lighting, minimises blue light exposure, and dons blue-blocking glasses for additional protection.
• Concludes the day with Netflix in the den while practising balance and flexibility exercises, enjoys two kiwis and possibly a light snack of pistachios and chlorella.

Nighttime routine:

• Bedtime care includes dental hygiene, facial cleansing, and applying a range of skin treatments for rejuvenation.
• Sleep preparations involve occasionally supplementing with collagen peptides, ketone ester, and weekly or bi-weekly rapamycin.
• Uses a Bemer B.Body mat to aid sleep onset and spends time in prayer and gratitude reflection before falling asleep.

What does Dave Pascoe eat?

Here’s a summary of what usually goes in his stomach:

Weekday breakfast:

• A green banana.
• Chia nut berry bowl with unsweetened almond milk.

Weekend breakfast:

• Saturday: Green banana and a 4-egg omelette with arugula and mushrooms.
• Sunday: At church, a happy-goat omelette with extra egg and hash browns.

Lunch (a few times a week):

• A choice between Wild Planet sardines, matiz mussels, crown prince oysters, Wild Planet mackerel, or thawed shrimp.
• Accompanied by an avocado, a green apple, a pear, an orange, raw baby carrots, and celery stalks for scooping hummus.
• Chicken or Beef Bone Broth.

Dinner (between 3-5pm):

• Meats from ButcherBox, emphasising organic and grass-fed quality.
• A large pre-made salad or:
• Slow-cooker meals like chuck roast or pork ribs with vegetables and herbs.
• Grilled meals with Atlantic salmon or grass-fed ground beef.
• Instant pot chicken breasts.
• Side dishes include sweet potatoes, acorn squash, a variety of mushrooms, and mixed rice, all usually enriched with grass-fed butter.

Restaurant meals:

• Prefers healthier options like salmon, mushroom enchiladas, or pineapple pizza.
• At Ford’s Garage for instance, he opts for a berries & gorgonzola salad followed by a mushroom Swiss burger.

Home-brewed lemon tea:

A weekly mix of lemon, organic teas, minerals, and Shilajit, for a healthful drink.

Chia nut berry bowl ingredients:

• Chia seeds soaked in almond milk overnight
• Every possible nut and seed available
• Organic berries
• Beetroot powder
• Camu Camu powder
• Maca powder
• Mangosteen powder
• Spirulina
• Himalayan Tartary Buckwheat
• Extra virgin olive oil
• Every possible spice and herb

Salad ingredients:

A mix of organic greens, homegrown sprouts, and microgreens, with a variety of vegetables, olives, and optional chicken or shrimp. Dressed with apple cider vinegar and extra virgin olive oil plus a blend of cold-pressed organic oils for flavour and health benefits.

Biohacking tools

Exercise tools:

• Omorpho weighted apparel for added resistance.
• AssaultRunner Pro for manual treadmill running.
• Carol Bike, an AI-driven HIIT trainer.
• KAATSU B2 Bands for blood flow restriction, enhancing exercise efficiency.
• JumpSport Fitness Mini Trampoline for low-impact cardio.
• Maxi Climber for vertical climbing workouts.
• Beckford Bar for push-up efficiency.
• MIR Weighted Vests for increased workout intensity.
• Omorpho Weighted Vest for resistance training.
• Power Plate MOVE, a vibration plate for muscle activation.
• RitFit 3 in 1 Extra Firm Soft Plyo Box for versatile jump training.
• X3 Bar for variable resistance training.

EMF protection:

• BluShield Cube and CarShield unit for scalar wave protection.
• HaraPad Laptop Comfort Cushion and Cellphone EMF Pocket Shields to mitigate EMF exposure.

Environmental health:

• Automated blue light reduction on all screens.
• AirDoctor 3000 air filters in each room for cleaner air.
• AquaTru Countertop Reverse Osmosis Water Purifier for pure drinking water.
• Blue Light Blocking glasses to protect against screen light.
• Earthing/Grounding mats and Full Queen Mattress Cover for grounding benefits.
• HotelSpa Shower Filter for cleaner bathing water.
• Philips Hue Light Bulbs for circadian rhythm-friendly lighting.
• Trusii H2EliteX for molecular hydrogen water, enhancing hydration and antioxidant intake.

Fitness and sleep tracking:

• Garmin Phoenix 6 Pro, Oura Ring, and Whoop Band for comprehensive activity and sleep monitoring.
• Continuous Blood Glucose Monitor (CGM) for dietary impact assessment.
• Eight Sleep Pod 3 Cover with PerfectFit for optimised sleep temperature and tracking.

Recovery and health optimisation:

• AMPCoil and Bemer PEMF devices for pulsed electromagnetic field therapy.
• ClearLight Sanctuary 3 Sauna for detoxification and relaxation.
• Innova Inversion Table for spinal decompression.
• Joovv Light Quad for red and near-infrared light therapy.
• Magnetico Super Sleep System for enhanced sleep quality.
• Normatec Compression Boots & Sleeves for improved circulation and recovery.
• RumbleRoller Foam Roller for deep tissue massage.

Supplements Dave Pascoe takes

Pre/post workout supplement shake:

• Almond milk, 12 oz, unsweetened
• Aminos, 1 scoop (8g)
• Colostrum, 2 scoops (2g)
• Athletic Greens (AG1), 1 scoop (12g)
• Beetroot powder, 1 scoop (5g)
• Beta Alanine, 1 scoop (3.2g)
• Collagen peptides, 2 scoops (12g)
• Creatine monohydrate, 1 scoop (5g)
• D-Ribose, 1 scoop (5g)
• L-Citrulline, 1 scoop (3g)
• L-Glutamine, 2 scoops (10g)
• L-Leucine, 1 scoop (5g)
• Lipids powder, 1 scoop (1.2g)
• Lipisomal Glutathione
• Mitopure powder, 1 packet (3g, containing 500mg of Urolithin A)
• Plant Sterol Extract, 10 drops
• Raw Phytoplankton, 1ml
• Reds powder, 1 scoop (13.4g)
• Trehalose, 1 scoop (5g)
• Whey protein, 1 scoop (30g)

On-Waking Prescriptions & Supplements:

• Levothyroxine, 137mcg
• Liothyronine, 25mcg
• Bill Andrews TAM-818, 375mg
• T.A.Sciences TA-65, 25mg
• DHEA, 10mg
• Pregnenolone, 50mg
• Mitochondrial Energy Optimizer with PQQ
• Neo40 Pro, 425mg

Morning Supplements:

• TRU Niagen, 300mg
• Bio Stack Labs NAD Regen
• DoNotAge Pure Apigenin, 500mg
• LE SAMe, 400mg
• Heliocare (Fernblock), 240mg
• Healthycell AC-11
• LE Vitamin D3, 8000 IU
• LE Super K
• Zinc, 30mg
• Geroprotect Longevity AI
• Geroprotect Ageless Cell
• Geroprotect Stem Cell
• StemRegen
• Nutrafol
• Grassfed Beef Liver, 3000mg
• LE Endothelial Defense
• LE Pro-Resolving Mediators
• LE Endocannabinoid System Booster
• Vascanox
• Extra Strength Avmacol, 480mg
• Ergo+ L-Ergothioneine
• LE Super Absorbable Tocotrienols, 50mg
• Annatto-GG (Geranylgeraniol), 300mg
• Ultra Zeaxanthin (with Lutein), 6mg
• LE Bilberry Extract, 100mg
• LE Mega Lycopene, 15mg
• Gundry MD Power Phenols
• Pterostilbene, 100mg
• LE Pycnogenol, 100mg
• LE Grapeseed Extract, 100mg
• NOW L-Carnitine, 1000mg
• LE Super Carnosine, 500mg
• Boron, 9mg
• Ginkgo Biloba, 500mg
• Tongkat Ali Complex, 1020mg
• Stinging Nettle Root Extract, 750mg
• LE Optimized Broccoli and Cruciferous Blend
• NOW Saw Palmetto Extract
• HMB, 1000mg
  

Morning AND evening supplements:

• Arterosil
• Astaxanthin, 12mg
• DoNotAge Ca-AKG, 800mg
• DoNotAge Pure Hyaluronic Acid, 200mg
• NOW EGCg Green Tea Extract, 400mg
• Ester-C, 1000mg
• Jarrow Ubiquinol, 200mg
• Kyolic Aged Garlic Extract (AGE), 600mg
• LE Super R-Lipoic Acid, 240mg
• LE Two-Per-Day Multivitamin
• N-Acetyl Cysteine (NAC), 1000mg
• Nuticost DIM, 300mg
• Taurine, 4000mg
• Thorne Berbercap, 200mg
• TMG Betaine, 3000mg

Evening supplements:

• DoNotAge Sirt6Activator, 1600mg
• Ultracur Curcumin, 1200mg
• LE Resveratrol, 222mg
• Luteolin, 100mg
• Huperzine A, 200mcg

It is important to note that everybody is different, and his supplement routine is a personalised longevity journey through trial and error. He recommends consulting with a professional before blindly testing the waters.

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Testing and results

Dave Pascoe is set to re-evaluate his health in January 2024, and will share his results in February. 

He regularly subjects himself to a comprehensive suite of health tests, including monthly blood work, bi-annual epigenetic age tests, and annual full-body scans. He leverages these insights to fine-tune his regimen, ensuring his strategies are grounded in data. 

Dave’s tests range from Life Extension panels for cardiovascular health to DNA analysis via Ancestry.com, allowing him to personalise his approach further. Results have led to adjustments in his supplement intake, workout routines, and dietary choices, always with an eye towards optimising his health metrics and slowing the ageing process.

True Diagnostic results

Dive deeper into his extensive blueprint.