Obligatory before and after
I'm not sure if that's clickbait enough headline, but here you are!
> Disclaimer: I am not a doctor, nutritionist, or licensed health-care provider. Everything below reflects my personal experience and should not be taken as medical advice. Consult a qualified physician before starting any new supplement, peptide, medication, or exercise program.
Summary: This is a concise guide for my friends who want to revamp their health as they experience midlife. I'm a bit shy about posting such personal information -- but after talking with my friends who haven't taken their health seriously yet, I feel this could be a legitimate lifesaver for some.
If you have any questions, hit me up here or on Instagram.
Data:
- I'm 45 and now feel healthier/fitter than when I was 20.
- In a year, I've lost 55lbs, gained 10lbs of muscle
- Lost 25% of body weight, dropped BMI from 28.3 (overweight) to 21 (normal).
- Lost 21 percentage points of body fat from 32% to 11%
- Decreased my biological age to 33 and my brain age to 39.
- Reversed minor high cholesterol levels.
- Have mitochondrial bio markers in the top 5% of a 20 year old's.
This was a costly effort ($30,000 in six months) that most people won't/can't do -- but if you have the savings, I think it's a 10x investment or more over one's lifetime. You can probably do it for $5-10k.
Here's all you need to know in bullet format for easy consumption.
Cost breakdown for this Ultimate Health Reboot for Mid-life:
- NAD+ IV infusion (COVID recovery): $600
- STEP 0 (info consumption): $20
- STEP 1 (Function Health biomarker test): $500
- STEP 2 (Koniver Wellness + peptide protocols): $4,200
- STEP 3 (workouts + foundational supplements): $3,500
- STEP 4 (follow-up biomarker + toxins testing): $2,000
- STEP 5 (full-body MRI/CT with AI analysis via Ezra): $6,000
- STEP 6 (DIY peptide sourcing): $5,500
- STEP 7 (additional biomarker + NAD/microbiome tests): $2,500
- Specific Foods: $2,500
- Supplements over the final 3 months: $2,000
Total (steps 0-7 + 3-month supplement and food spend): $29,320
And the details:
1. I got COVID for the first time 6 months ago and had no energy for 6 weeks after. I researched the benefits of NAD+ for recovery and did an IV infusion. I immediately felt better, and I was then frustrated I'd spent so long suffering without knowing how to fix this. [Cost: $600]
2. The COVID experience was an eye-opener, so I decided to biohack everything I could. This was just a week after I told my wife I was "okay with being soft forever," as I'd been trying intermittent fasting and exercise to lose fat but it just didn't happen. Welcome to being 40+ with poor mitochondrial function.
3. STEP #0 [$20]: Consumed tons of info on longevity and health. I regularly listened to Huberman, Hyman, Attia and Asprey's podcasts. Peter Attia's book "Outlive" was an especially important read.
4. STEP #1 [$500]: Biomarker testing with Function Health. I learned (yet again) I was Vitamin D deficient, and was also Copper deficient.
5. STEP #2 [$4,200]: I hired Koniver Wellness as my performance doc, did an intake, and ordered a series of Peptides for weight loss and muscle gain. Those were: Tirzepitide (microdose at 1.15mg/week) + sermorelin for muscle retention/gain, and a combo of CJC-1295 + Ipamorelin + Pinelon + Thymalin + Pentadeca Arginate also for muscle retention/gain as well as small tissue repair/sleep hygiene. I can't express with more emphasis that a GIP+GLP-1 like Tirzepitide is a true game-changer for midlife fitness. I know there's a lot of fear and/or stigma but forget that.
6. STEP #3 [$3,500]: The key to losing weight, burning fat, and staying healthy along the way is to work out, eat right and have the right supplements. I'll talk more about supplements below, but this step included paying for a bunch of yoga, kettlebell classes, SolidCore/SLT and foundational supplements to correct my deficiencies. I also lift weights 3x a week.
7. STEP #4 [$2,000]: By month three I'd already lost 15lbs and wanted to check in on my biomarkers, test heavy metals, and PFAS (forever chemicals) so I bought all the add-ons Function Health provides. This was crucial to make sure I was staying in line, as well as consulting with Koniver Wellness along the way.
8. STEP #5 [$6,000]: I did a full body MRI and CT scan with AI analysis with Ezra Health. This is something I always wanted to do and I came out with a super clean bill of health. My Coronary Artery Calcium Score (CACS) was a 0.0. This is a stand-alone test you can get for $300 or so out of pocket, and EVERYONE should get this at 40. Primary Care Physicians won't recommend it that young, but two friends in my age range both found alarming levels -- and their doctors said the early test may have saved them from a heart attack at some point.
9. STEP #6 [$5,500]: By month 4 I'd gotten the hang of things and began to order my peptides directly from suppliers like Peptide Sciences and Olympia Pharmacy. I simplified my protocol to Tirzepitide + Tesamorelin + Ipamorelin.
10. STEP #7 [$2,500]: Coming into month 6 I did another extra round of biomarker testing with Function, NAD level testing with Jinfinity and microbiome testing with Biohm Health. I'd already done a genetic test with 23andme with no concerns.
11. Food ($2,500): I won't go into my full food protocol but it's basically heavy protein and light on carbs. Almost no simple sugars. The cost here is from Maui Nui, where I buy tons of venison products, which I use for all-day protein. I also eat a ton of eggs and Pea protein along with chicken, fish and the occasional beef. This is after many years of being vegetarian and vegan...which left me fat and lacking energy.
12. Supplements ($2,000): My supplement cost over the next 3 months was about $2k and will be roughly $500 a month from now on. I won't go into my full supplement stack, as it's highly individualized. Use ChatGPT with your biomarkers for advice. These are my top recommendations for anyone/everyone:
- NAD+ injections/IV are a waste of money. Supplementing NMN/NR at 900mg/1g is a game changer. I like Renue by Science, but Wonderfeel has a better product. I take this everyday and will forever.
- Creatine at 5g isn't enough. 10g is the way at minimum. I take this every day and will forever.
- D3 is the only vitamin we produce in our bodies -- it's that important. It's a must for me at 5000 iu a day. I like Sports Research's D3+K2, and also swear by their Omega-3 2x per day. I take this every day and will forever.
- There are over 40 supplements in my stack, mostly for male hormone support and anti-oxidation.
My only failure so far was a one-month test of Enlomiphine to boost my testosterone levels. I wasn't deficient, but I was hoping to boost them to build more muscle. The side effect of night sweats ruined my sleep, so I got right off it. I take boron and Tongkat Ali right now for testosterone support. And finally, I take tadalafil at 5mg a day (one month on, one month off) for its longevity benefits related to vasodilation. I don't take any supplements for sleep, as I have great sleep, thankfully. I wake up around 4:30am naturally and go to bed around 8:30pm as my circadian rhythm is in tune with that cycle. I have maybe one alcoholic drink a week.
I'm currently trying to lose another 5lbs of fat and gain another 10lbs of muscle. I've stopped all peptides and just supplement. I'm currently dialing in my Essential Amino Acids (EAAs) and Branch Chain Amino Acids (BCAAs), which I buy from Bulk Supplements, and which I think will help me crack the muscle-building part of this plan.
I hope exposing myself this way was helpful. I feel so good! Physical health is a foundation I now consider essential to the executive coaching work I do with founders and CEOs. I'm so happy I went on this reboot adventure and hope you'll make whatever investment you can afford to, to do the same. The world needs you.
-Peter
P.S. My friends tease me about this saying "oh you want to live forever like Bryan Johnson". Not at all. I am not concerned with death. I want to live a very healthy life while I'm here so I can do all I can for this beautiful, suffering world. This is how I'm doing it to set myself up for the second half as I continue to live a life of service.