Personal health & diet¶
| Field | Value |
|---|---|
| Status | Active |
| Type | Personal |
Description¶
Low-carb / high-protein (“keto-flex”) eating pattern; meal plans, snacks, and staples called out in upstream USER.md (not copied here). Tracked alongside happy-body training.
Daily three top priorities: sleep (recovery and consistency), creatine + Happy Body (training support and resistance work), time-restricted eating (fasting window + first-meal structure).
Sleep (consistent routine)¶
- Bed: ~9:30 pm · Wake: ~6:00 am (stable schedule).
- Environment: Eye mask, mouth tape, cool room, dark room — optimized for uninterrupted sleep.
- Tracking: Sleep scores typically mid-80s to 90s (device/app scores; personal baseline).
Time-restricted eating & mornings¶
- Daily eating window anchor: Minimal morning coffee (10 g creatine; no added MCT oil vs prior fast-extension tweak — vitamins per projects/supplements-stack) vs strict water-only fasting; first meal ~9:00 am; dinner pattern supports ~14–16 h time restriction (see Tier 0 table).
- Morning: One cup coffee with 10 g creatine; vitamin D₃ + K₂ as softgels/capsules (Kirkland D₃ 2 × 2000 IU + separate K₂) not in the coffee (see projects/supplements-stack for routing + K₂ brand row).
- First meal (~9:00 am): ~20 g protein powder, 2–3 eggs, kimchi, water. No further food until ~noon.
Key features¶
- Nutrition layer parallel to resistance-training routine.
- Sleep hygiene + tracked sleep quality as a first-class pillar.
- Creatine + coffee + resistance training aligned with happy-body cadence.
Health optimization — what’s next (May 2026)¶
Purpose: Prioritized backlog after the fundamentals you are already running. Detail for pills/powders also lives on projects/supplements-stack. Not medical advice — discuss new agents with a physician; get baseline labs before stacking.
Already executing (Tier 0 — do not re-plan)¶
Aligned with Sinclair + Attia-style baselines (names are shorthand for the protocols you referenced):
| Pillar | Your execution (wiki) |
|---|---|
| Sleep | Peter-style stack: ~8 h (~9:30 pm–6 am), cool dark room, mask + mouth tape, tracking (see § Sleep). Ideal target temp ~63 °F if you tighten further; avoid late feeding. |
| Training + protein + creatine | happy-body resistance work; protein target ~1 g/lb bodyweight; morning coffee: creatine only on the beverage; D₃/K₂ pills separately (projects/supplements-stack) |
| Time-restricted eating | ~14–16 h daily restriction; coffee (creatine; no MCT oil fast-extension pour) plus pill timing before first meal ~9 am; dinner pattern anchored ~6 pm feeding end |
Everything below assumes these stay in place.
New Tier 1 — highest priority (start immediately)¶
- D₃ + K₂ — routing (2026‑05‑11+) (projects/supplements-stack) — Kirkland vitamin D₃ softgels resumed (2 × 2000 IU → ~4000 IU/day total) with separate vitamin K₂ (pair with fat — µg/MK subtype on stack page when finalized). Coffee: creatine only on the beverage; no liquid D/K anymore; no extra MCT oil for fasting-window extension. Brief liquid trial (Nusava in coffee) archived on projects/supplements-stack Evidence (~early May). Track serum 25‑OH vitamin D on usual cadence (quarterly plus focused retest ~6–8 weeks after material dosing changes); collaborate with a clinician on ~40–60 ng/mL (~100–150 nmol/L) band.
- Monitoring & measurement — Continue home BP (already normal there). Add quarterly comprehensive labs: HbA1c; fasting glucose + insulin; apoB, Lp(a); hs-CRP; vitamin D (25‑OH) on that cadence (plus focused retests ~6–8 weeks after meaningful vitamin D dosing tweaks — see Tier 1); magnesium; testosterone; inflammatory markers as appropriate. Consider carotid ultrasound (no radiation) or CAC if family history or home BP creeps up. Wearable already covers sleep scores; add or lean on HRV if useful.
New Tier 2 — high priority (next 30–90 days)¶
Strong evidence / good safety; synergistic with keto-flex + training + current stack.
| Item | Notes |
|---|---|
| Nattokinase 10,000 FU | Empty stomach; large trials context for plaque reversal at 10k FU/day (lower doses underperformed in that evidence). Possible BP support. Start after stable D₃/K₂ stack + Vitamin D verification (~6–8 wk labs if you change dose) / wider monitoring rhythm are set. Physician discussion first (bleeding/med interactions). |
| Glycine 5 g | Bedtime or with evening magnesium; methylation/collagen/sleep adjunct; pairs with Mg L-threonate stack. |
| Berberine 500 mg | 2–3×/day with meals; AMPK/longevity-framing “natural metformin alternative”; glucose/lipids. Optional 3 mo on / 1 mo off. Watch fasting glucose + home BP when starting. |
| Red light therapy | ~20–30 min full-body (4–5×/wk); BIOMAX-class panel or equivalent; optional scalp/oral targeting. Recovery + inflammation/skin repair. |
| Infrared sauna | 3×/wk, 20–30 min; portable “healing sauna” class fine. Heat hormesis (HSP, Nrf₂). Cardiovascular/long-term BP support; ramp 2→3 sessions as tolerated. |
New Tier 3 — medium priority (after Tier 1–2 stable)¶
Good support; higher cost or noisier human data.
| Item | Notes |
|---|---|
| NMN ~1 g morning or NR (cheaper) | NAD⁺ precursor; you already take niacinamide 500 mg — treat as upgrade if energy/recovery plateau after Tier 2. ~$50–100/mo; consider ~6-month trial lens. |
| Resveratrol ~1 g | With fat/protein (olive oil, yogurt, small meal). Sirtuin angle; absorption-sensitive. Secondary to Tier 2. |
| Spermidine 1–6 mg | Autophagy support; wheat-germ or capsules. After nattokinase + glycine stable if budget allows. |
| Niacin / Lp(a) | Hold flush niacin ideas until Lp(a) on labs; current niacinamide is NAD⁺ without flush. |
| OneSkin OS-01 (face + body) | Topical senomorphic peptide; skincare/longevity adjunct if budget fits. |
New Tier 4 — lower priority / physician-guided¶
| Item | Notes |
|---|---|
| Advanced peptides (CJC-1295 + sermorelin, BPC-157, SS-31, MOTS-c, DSIP, micro tirzepatide, etc.) | Requires prescriber + pharmacy; defer until sleep + glycine + red light + sauna exhausted unless clear clinical indication. |
| Fountain Life–class interventions | Exosomes, immune/stem adjuncts — expensive, evolving evidence; last-resort layering. |
| Low-dose aspirin | Only if ASCVD/Lp(a)/CAC rationale per clinician — not routine average-risk strategy. |
| Metformin | Prescription path; berberine first unless labs/clinician point otherwise. |
90-day action plan (sequenced)¶
| Window | Actions |
|---|---|
| Days 1–30 | Stack truth stays on projects/supplements-stack (2026‑05‑11: D₃/K₂ pills, coffee creatine only, no MCT fast hack); schedule 25‑OH D / baseline gap panel (Baseline labs — gaps) / carotid US as needed; keep home BP consistent; optional HRV. |
| Days 31–60 | Layer nattokinase 10k FU, glycine 5 g, berberine (stagger introductions — max 2–3 new things at once); re-test key markers toward end of window. |
| Days 61–90 | Add red light + infrared sauna (build to targets above); reconsider NMN/NR, resveratrol, spermidine from Tier 3 using symptoms + labs. |
Operating rules¶
- Add ≤2–3 new interventions at a time; log changes on projects/supplements-stack and log when something ships or stops.
- Baseline labs before materially expanding Tier 2+.
- Anything with interaction risk (nattokinase, berberine, peptides): physician alignment first.
Baseline labs — gaps vs typical annual wellness¶
Not medical advice — use ordering and interpretation with a clinician; laws and allowed tests vary by state (some markets restrict direct-to-consumer requisitions).
Already in good standing (recent annual — don’t blindly re-order)¶
Do not duplicate soon unless trending an intervention or a new symptom: HbA1c, uric acid, lipid panel + triglycerides, thyroid, PSA, CMP-style electrolytes (sodium, potassium, CO₂, etc.), glucose, etc.
Priority add‑ons — one baseline pass (blood / urine)¶
These are commonly missing even when “annual labs look perfect,” and pair well before vascular supplements (Tier 2) and with planned carotid ultrasound.
| Priority | Test | Why |
|---|---|---|
| 1 | Lp(a) | Not inferred from standard cholesterol; largely lifetime risk signal — baseline once (repeat mainly if assay unclear or clinical need). |
| 2 | ApoB (or clinician‑preferred particle / advanced lipid panel) | Particle burden beyond LDL‑C alone; useful with training + keto‑flex. |
| 3 | Fasting insulin | Completes insulin resistance view with glucose + HbA1c. |
| 4 | hs‑CRP | Cheap inflammation longitudinal anchor (interpret with training load, illness, dental issues). |
| 5 | Urine albumin‑to‑creatinine ratio (spot, often first‑morning) | Microvascular/kidney screen CMP doesn’t substitute for. |
| 6 | Ferritin ± iron saturation / UIBC‑TIBC pattern | Iron storage / anemia of chronic disease context; “minerals” panels often don’t settle this. |
| 7 | 25‑hydroxyvitamin D | Timing: sensible after any meaningful vitamin D dosing change (see current D₃ route on projects/supplements-stack — liquid 10k trial may warrant a focused interval check still depending on clinician); target band commonly discussed ~40–60 ng/mL (~100–150 nmol/L) with clinician. |
| 8 | Total testosterone ± SHBG (± calculated free‑T; LH/FSH if indicated) | Mid‑50s baseline unless already recent and stable. |
Second‑tier / optional: homocysteine; B12 / RBC folate; confirm ALT/AST ± GGT and creatinine/eGFR lived on the same report as electrolytes (full CMP vs “lytes only” ambiguity).
Imaging baseline (ordered separately from routine blood panels)¶
| Study | Role |
|---|---|
| Carotid ultrasound (intima‑media thickness / plaque per protocol) | No ionizing radiation; structural complement to apoB/Lp(a)/metabolic data. Usually booked through radiology / vascular imaging / cardiology with an order (PCP vs specialist). Contrast: direct‑pay PSC blood draws are easy to schedule same‑week; imaging slots vary by facility — worth asking for next available if PCP clerical turnaround is slow. |
Direct-pay labs — reputable, usually faster than yearly PCP turnaround¶
Goal: national reference labs, PSC draw, transparent SKUs, you carry PDFs back to any doctor.
Workflow — what you’re actually buying¶
Default model: You pick the tests (or fixed panel) → visit a PSC → results land in a portal/PDF. After that, you decide how to use the data (spreadsheet, longitudinal tracking, sanity checks vs prior years, briefing your own clinician, etc.). Speed and control lives here—not a substitute for longitudinal medical care unless you deliberately add it.
What is in the loop
- Lab operations (CLIA-qualified): Instrument validation, QC, lab medicine oversight → confidence the numbers are technically sound (“analytic” quality).
What is usually not bundled
- A clinician who knows you: symptoms, meds, supplements, training load, family history, imaging, PSA context, escalation when something crosses a line. Automated reference intervals + HIGH/LOW flags are algorithms, not personalized interpretation.
Ordering-physician nuance: Some venues require a generic licensed‑physician requisition (state/order rules); that signature does not mean someone reviewed results with you unless you separately buy telehealth/report review (availability and quality vary by vendor—treat as optional add‑on, not the default low‑cost SKUs).
Closing the loop (intentional): Treat DTC blood work as fast data acquisition; bring PDFs to whoever actually manages your care when a value could change screening, treatment, or supplement decisions (see Tier 2+ on projects/supplements-stack / this page).
| Option | Typical model | Notes |
|---|---|---|
| Quest Health | Consumer storefront for Quest PSCs | Broad menus; HSA/FSA often accepted; first‑purchase promos sometimes — verify current site terms. |
| Labcorp OnDemand | Consumer storefront for Labcorp PSCs | Same pattern as Quest; compare bundle vs à la carte for Lp(a), apoB, insulin. |
| Walk-In Lab | Discounted requisition → draw at Quest or Labcorp PSCs | Strong for cherry‑picking markers (e.g. Lp(a)) at lower self‑pay than some direct storefronts; read each SKU for lab network + state exclusions. |
| Life Extension | Consumer orders on LabCorp network | Long‑running channel; watch sales for cheap one‑off markers; still self‑interpretation risk without a clinician. |
Higher spend / more “productized” analytics (optional): InsideTracker, Function Health, Superpower, etc. — pay for UI + coaching + bundled panels; not always lowest $/marker vs building an à la carte list at Quest/Labcorp/Walk‑In Lab.
Practical tips
- Framing: DTC labs = self-serve numbers; clinical meaning is your problem until you hand results to a clinician you trust (or pay for a vendor’s optional review—verify what you’re buying).
- Build a cart that names every missing analyte above; bundled “wellness” panels often omit Lp(a), apoB, insulin, UACR unless you verify line‑by‑line.
- Fasting when the order requires it (insulin, many lipid-related add‑ons).
- Use the same lab brand for retests when trending (Quest vs Labcorp consistency).
- Insurance: most DTC purchases are pure self‑pay; keep receipts for HSA/FSA if eligible.
- Bring PDF results to your PCP (or relevant specialist) when they could change decisions — drawing fast ≠ interpreted care (especially PSA, imaging, Tier 2 supplements).
Raw sources¶
raw/projects.md(points to USER.md for meal detail)
Related¶
Notes¶
- Source contained screening history; treat as private if publishing
wiki/publicly — trim or exclude when syncing to Quartz.