Thread by @maxhertan

Dave Pascoe is 61.

Yet his epigenetic age is only 37.

He’s aging at an annual rate of 0.66, narrowly outpacing Bryan Johnson.

Here’s a breakdown of his biohacking protocol and how much it costs (it’s WAY less than you think):

Dave’s protocol has 7 core pillars.

It costs him only $30,000 annually (@bryan_johnson spends ~$2M).

He wanted an “affordable” regimen, so he built his from research, books and podcasts. He frequently does bloodwork to evaluate the effectiveness.

Here’s a deeper look at the 7 pillars:

1. Sleep

Dave used to use BioOptimizers Sleep Breakthrough and now doesn’t use anything.

He wakes without an alarm and gets 8 hours of (actual) sleep every night to aid recovery and brain function.

I’m currently taking 1/2 serving of Elite Sleep by Momentous to fall asleep, and then Quicksilver LipoCalm to stay asleep.

I’ve found this incredibly helpful without any grogginess or side effects. I also stick to a natural circadian rhythm and wake without an alarm.

2. Exercise

Dave exercises multiple times a day to help remove cellular waste buildup and improve glucose and insulin regulation.

He starts with a BEMER (bio-electric-magnetics-energy-regulation) mat session to improve blood flow.

Shortly after, he completes this circuit:

• 5 min mini-trampoline cardio
• 15 min floor stretches for the back, hips, legs, and shoulders
• 5 min Inversion Table Stretch
• 15 min foam roller for deep massage

Later in the morning:

• CAROL (CARdiovascular Optimization Logic) bike sprint
• Morning run—outside if it’s warm, on a treadmill if it’s cold
• Indoor P90X workout
• TapoutXT home training program for core development

In the evening, Dave gets on a balance board for overall body balance.

3. Nutrition

Dave likes his food 100% “clean” and free from damaging ingredients like preservatives, artificial flavors, coloring, microplastics, etc.

He also takes proteolytic enzymes with every meal to enhance digestion and nutrient absorption.

Here's a look at his meal plan:

Breakfast

Weekdays:

• 1 green banana
• 4 Serving spoonfuls of his homemade “Chia Nut Berry Bowl”

Weekends:

• One green banana
• 4-egg omelet with arugula and precooked mushrooms

Lunch:

Dave eats lunch only a few times each week.

When he does, it’s usually an avocado, green apple, pear, orange, baby carrot, some celery stalk, chicken or beef bone broth, and one or more cans of sea life products (like oysters or sardines).

Dinner:

Dave has a protein, large salad, and sides.

Protein options:

• Slow-cooked chuck roast or pork ribs
• Salmon or grass-fed beef (grilled with NuWave infrared oven)
• Instant Pot pressure-cooked chicken breasts

Side options:

• Instant Pot precooked sweet potatoes, yam, acorn squash, mushrooms, and rice
• Steamed broccoli

All meats are organic and grass-fed. The vegetables, rice, and mushrooms are doused in grass-fed butter.

When Dave eats out, he opts for healthy options—a low-carb meal that isn’t deep fried, contains a good number of vegetables, and has no sweetened sauce.

4. Supplementation

Dave takes over 150 supplements daily.

Here are 25 popular supplements he recommends:

5. Limited environmental exposure

Our bodies absorb toxic materials that speed up aging.

How Dave counteracts this:

• Filtered water and air at home
• Daily-use products (health, beauty, and cleaning) free from harmful ingredients
• Cookware, food storage, and drink containers free of toxic substances
• Limited exposure to exhaust, fumes, air fresheners, etc.

6. Infrared Sauna

Dave spends 25–45 minutes in a sauna daily.

This is to improve growth hormones, increase heat-shock proteins, and remove toxins and interstitial build-up.

7. Cold Exposure

Dave employs practices like cold plunges and cold living spaces to help reduce inflammation and improve immunity.

That’s an overview of Dave’s protocol.

It’s detailed, but he’s not a robot.

He’ll watch some Netflix. He’ll enjoy a beer. He’ll prioritize quality time with others even if it sometimes “breaks” his protocol.

But most importantly: he doesn’t outsource his health. He takes it personally, like we all should.

Final thoughts:

• You may not have $30k a year to spend or want such a detailed plan. That’s okay—start small.
• The future of rejuvenation is mind blowing—great minds like Dave and Bryan are doing incredible work.
• If you’d like to dive deeper into Dave’s entire protocol, visit where he shares what’s working and what’s not.

If you enjoyed this and would like to see more, follow me @maxhertan.

Peace!Davepascoe.net