In the process of following Bryan Johnson we have learned about all sorts of amazing people that are reversing their biological age without having to spend millions of dollars on expensive medical treatmenets. One of the interesting people we came across is David Pascoe.
David Pascoe, a retired network security engineer turned full-time biohacker, is a prominent figure in the longevity and anti-aging community. By rigorously optimizing his lifestyle, David has achieved a biological age of approximately 38 while chronologically being in his 60s. His deep commitment to health revolves around an intricate routine involving diet, exercise, supplements, and innovative biohacks.
Here is what we found out about this amazing guy and his routines. We highly recommend you visit his site to learn more about his routines. You can view everything he does here. We highly recommend the interview embedded below as well.
Here are some of highlights and examples of what we discovered about David Pascoe and his lifestyle that we like the most.
Diet
David follows a nutrient-dense and anti-inflammatory diet, avoiding processed foods, added sugars, seed oils, and synthetic additives. Here’s an overview of his eating habits:
- Breakfast: A green banana with a chia nut berry bowl, or on weekends, an omelette with arugula and mushrooms.
- Lunch (occasional): Options include sardines, avocado, raw baby carrots with hummus, and bone broth.
- Dinner: Focuses on organic, wild-caught, or grass-fed meats like salmon or beef, paired with a variety of vegetables such as sweet potatoes or mushrooms.
- Drinks: He consumes a home-brewed lemon tea infused with minerals, shilajit, and probiotics.
This thoughtful meal plan aims to reduce inflammation, support cellular health, and avoid toxins.
Workout Routine
David’s fitness program is comprehensive, designed to maintain muscle mass, support glucose regulation, and improve cardiovascular health:
- Morning Movements: He begins with light activities like bouncing on a mini trampoline, stretching, using a foam roller, and an inversion table.
- Structured Exercise: His regimen includes the original P90X workouts, core-focused routines, treadmill runs, and HIIT sessions..
- Recovery: Infrared sauna sessions are his favorite but he also uses cold plunges, and meditation feature prominently in his schedule to support recovery and detoxification. He is also a big proponent of faith and having a solid spiritual foundation.
Supplements
David takes an extraordinarily detailed supplement plan, consuming over 150 supplements daily to address various aspects of aging and health optimization. Notable categories in his regimen include:
- Mitochondrial Support: NMN, NR, and CoQ10.
- Anti-inflammatory: High-dose omega-3 fatty acids and curcumin.
- Longevity compounds: Resveratrol, calcium alpha-ketoglutarate (Ca-AKG), and apigenin.
- Gut Health and Detoxification: Probiotics, liposomal glutathione, and proteolytic enzymes.
- Sleep & Cognitive Support: Magnesium, GABA, and taurine.
- Telomere Lengthening: TAM-818 and TA-65.
He adapts this routine based on regular testing, including monthly blood work and epigenetic age assessments. This is something we highly recommend as well, as it is never good to blindly supplement outside of a routine multivitamin unless you know you have a specific need to do so.
Biohacks
David’s cutting-edge biohacks go beyond diet and exercise to include advanced technological tools:
- Sleep Optimization: Uses devices like the Eight Sleep Pod for ideal temperature regulation and tracks metrics with the Oura Ring and Whoop Band.
- Air and Water Purification: HEPA filters, reverse osmosis water systems, and toxin-free home upgrades minimize environmental stressors.
- Light Therapy: Daily Joovv sessions incorporate red and near-infrared light for cellular regeneration and mitochondrial health.
- Plasma Donations: A bi-weekly practice he claims is a cost-effective alternative to plasmapheresis.
- Emerging Therapies: He occasionally uses HBOT (hyperbaric oxygen therapy) and explores other cutting-edge techniques such as time-restricted eating, NAD+ boosters, and sirtuin activators.
- Infrared Saunas: David regulatory uses a far infrared sauna to help with detoxification, recovery, and cardiovascular health.
Holistic Philosophy
David views his body as a high-performance machine, advocating consistent maintenance and care as key to longevity. He is flexible with routines, often prioritizing meaningful social interactions or self-care over rigid adherence to schedules.
David Pascoe’s approach is not only detailed and meticulously planned but also inspiring for those seeking a healthier, more vibrant life. You can explore more about his anti-aging blueprint on his website.
