Health Journey: Current State

David O'Hara -

I've shared details about what I've been doing to optimize my health and longevity, but I wanted to summarize more of what I've learned and what I'm currently doing for protocols. This is NOT an advocation for someone else to do what I do - you need to figure out what works for you and your biology (I shared some perspective on that previously).

Daily protocols:
1. Morning supplements - AG1, IDLife Personalized Supplements, IDLife Collagen, Resveratrol, PQQ, NAD, and Nitric Oxide support.
2. Lunch supplements - Gluthianone, Ashwagandha, Berberine, NAC, and Acarbose.
3. Evening supplements - IDLife Personalized Supplements, Vitamin D & K (sublingual).
4. Cold shower for a minimum of 5 minutes; will be pivoting this to daily cold plunge starting Feb 15 (new facility opening up).

Peptides:
1. BPC-157 & TB-500 as needed for joints (I get tennis elbow sometimes from lifting).
2. Epithalon every 6 months.
3. DSIP (Deep Sleep Inducing Peptide) on every 3-month cycle, but may move to a longer period between as I've seen diminishing returns.

Exercise:
1. weekly with a minimum of 3 times HIIT (we go to Camp Gladiator), hot yoga (60 min), and Peloton bike in between.

Eating:
1. At least 160g of protein daily (meat & protein shakes)
2. No grains, refined sugars, and high-glycemic-index fruits. We sometimes cycle into Whole30 for resets.
3. Eating my meal in order: protein, veggie, then carb (if I have one). This was a key learning from Levels.
4. Red wine is my Achilles heel and alcohol destroys my sleep/recovery. If I have drinks and stop by 8 pm, it's not as bad but still impactful.

Sleeping:
1. No phone time after 9 pm (to the best of my ability).
2. At least 30 minutes of reading (on my Kindle or physical book only) before bed.
3. No TV an hour before bed (I also struggle with this one, especially when I work late).
4. Room temperature: 67-68 (I use a BedJet to be sure my side of the bed is 66 because Susie doesn't tolerate the cold as well).
5. Blackout room and no pets with us.
Sidenote: I have been unable to sleep more than 5 hours a night for most of my life. I've moved that to an average of 6.5 hours with consistent unwinding habits and DSIP, as none of the typical protocols (meds, supplements, etc.) worked for me.