OUTLAST AND OUTPERFORMA Few New Discoveries About Old Things

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• Ketogenic diet: 2/3 protein from fish (e.g. sardine breakfast), grass-fed beef, etc. • Eat within window of four hours, likely dinner (e.g. 6-10pm) • Exogenous ketones 2-4x/day to maintain at least 1-2 mmol BHB • Metformin (2-2.5g/day) • DCA (dichloroacetate) • Regularly scheduled fasts (5-7 days, 2-3x/year)

What if late-stage cancer? (D.D.)

• IN GENERAL: Decrease IGF-1, decrease CNS inflammation, increase ketones • Regular fasting • Ketosis • Metformin • Creatine (~8g/d) + CoQ10 • Neuroracer-like games (Gazzaley) • Wim “The Iceman” Hof (see VICE documentary) • Entheogens

The Toolkit… A Sampling

• Benefits of CR with less hating life • Are you over 40? Purging of pre-cancerous cells • 72-hour “reboot” of immune system (generation of new immune cells) • Ischemia-protective — 40% of control mice die, 0% of protein-free diet mice (or 2-3 day fast). • Chemo-protective — 1 day insufficient, as not long enough to deplete glycogen stores (Longo) • Enhances cognitive performance (e.g. working memory)

Fasting (Resilience)

• IN PRACTICE: • (Eat after 6pm; coconut oil and caffeine beforehand) • 1 day per week (Sat dinner to Sunday dinner) • 3 days per month (Thurs dinner to Sunday dinner) • 7 days per year (post-Thanksgiving or other holiday ideal)

• Your brain is a hybrid engine • Ketones are both a high-octane fuel and health-promoting hormone • Decrease neuro-inflammation, increased anti-oxidant protection, breath hold, strength/endurance • Increased resilience against hypoglycemia, oxygen deprivation, etc. • Triggers: Fasting, dietary ketosis, supplemental (exogenous) ketones (KetoCaNa, MCT powder) • When are you “in ketosis”? 1-2 mmol for two days straight. Purchase Precision Xtra device.

Ketosis/Ketones (Resilience)

• IN PRACTICE: • Coconut oil, at least 1 tbsp per meal • Kickstart - fast 36 hours (Fri dinner to Sunday lunch), walk, drink H20 • www.ketogenic-diet-resource.com

• DMT — Decreases chronic inflammation of CNS and peripheral tissues • Moderate/high dose — Addiction/OCD remedy (e.g. Matt Johnson, Johns Hopkins) • Low dose — Hippocampal neurogenesis + learned fear erasure • Low dose — Creative problem solving, even in hard sciences (Fadiman) • Single high dose session — anxiety reduction for 6+ months • Roland Griffiths • Heffter Research Institute (heffter.org)

Entheogens (Resilience)

• IN PRACTICE: • Micro-dosing 2x per month • Moderate dosing 1x/quarter • Heroic dose (0.3-0.4 mg/kg) “power reboot” 1x/year

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