Chapter 4: My Daily Supplements at 77 -

A Science-Backed Approach

to Reverse Aging

I stand at my kitchen counter each morning, surrounded by bottles and capsules, my daily ritual at age 77. Some might see an old man taking pills. I see a scientist conducting a personal experiment in age reversal. As I measure my supplements, I glimpse my reflection in the window—a man who’s lost 110 pounds and gained decades of vitality. At 77, I’m sharper than quicksilver, my energy steady like a perfect rhythm, my joy a melody I’d thought belonged only to my younger years. This transformation isn’t a gift of luck or genes; it’s the result of bold choices, rejecting old rules that weighed me down. I’ve spent decades solving puzzles as an award-winning author, former CPA, and entrepreneur—building a securities firm I sold to HSN, coding an accounting package on a TI 990 Model 1, and outsmarting IBM’s Outlook and Exchange protocol. This feat sparked their $1 billion Linux investment. My mind, honed by dual majors in literature and business at UT Austin and a CPA at SMU Cox, has written songs for Pompeii Records, weaving melodies as effortlessly as I untangle financial systems. My passion for biotech and longevity, sparked by years of studying resilient survivors like those of the 1720 Plague of Marseille, drives me to keep pushing. I refused to end up like my father, his vitality drained by illness, his days reduced to pills and weakness. I wanted to reclaim my clarity, joy, and zip—not just for myself, but to inspire others through my writing.

Two years ago, I moved through life in a fog so thick I could barely think straight—calculations that once flowed effortlessly as a CPA now stumbled, and words I’d woven into songs felt just out of reach. That fog stole my future, dimming the vibrant life I knew I could reclaim. Today, as I arrange my morning supplements, that fog is gone, burned away by a regimen built on cutting-edge science. This journey back to clarity and vitality rests on three pillars: my carnivore diet, my Atkins and keto foundations, and this carefully researched supplement regimen. At 77, I’m using breakthrough research from Harvard, MIT, and UMaine to reverse aging, targeting biological processes like autophagy (the body’s cleanup process) and cellular repair. Here’s what I take, how it fights aging, and how it aligns with the latest scientific discoveries.

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Morning NAD+/Methylation Support (Upon Waking, Empty Stomach)

Iodine (2% Lugol’s)—6 drops in water: Iodine keeps my thyroid healthy, giving me steady energy throughout the day. Since adding iodine, the afternoon slumps that plagued me for decades have vanished, replaced by a steady rhythm that carries me through my writing and research.

TMG - 1000 mg: TMG helps methylation, fixing my DNA to keep cells young. I’ve noticed my thinking is sharper since starting TMG—words for my next book come more easily, and memories surface as if I were still in my songwriting days at Pompeii Records.

NMN - 1 g: NMN boosts NAD+, giving my cells energy for repair and autophagy—the body’s way of cleaning out broken parts to stay healthy. Recent research from the Buck Institute in 2024 showed that NMN supplementation increased NAD+ levels by up to 50% in older adults, correlating with improved mitochondrial function and cellular energy production. Another 2023 study found that NMN supplementation enhanced DNA repair capacity in human cells, potentially addressing a key mechanism of aging. With NMN, I feel a steady current of energy that carries me through the day without crashes, which is remarkable for someone my age.

L-Methylfolate—15 mg: This supplement supports methylation and DNA repair at the cellular level. Adding it has helped smooth out my mood swings and dramatically improved my sleep quality, giving me the rest I need to tackle complex research.

Methylcobalamin—1000 mcg: This form of B12 works synergistically with L-methylfolate to support nerve health and cellular energy. The tingling I used to feel in my fingers has subsided since I added it, a small but meaningful win in my age reversal journey.

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Morning Metabolic/Antioxidant Support (With Coffee)

Coffee with Cacao and Cream: This isn’t just my morning pleasure—it’s medicine. Cacao’s antioxidants protect my cells from damage, while cream’s healthy fats reduce inflammation. That first sip each morning is both joy and therapy, a moment of harmony as I prepare for a day of writing and discovery.

Resveratrol - 1000 mg (with MCT oil for absorption): Resveratrol activates sirtuins, proteins that help my cells live longer and repair themselves. I take this with MCT oil to ensure it gets adequately absorbed, supporting my body as I unravel the puzzles of longevity.

MCT Oil—15 ml: Boosts ketones, giving my brain and cells clean energy for repair. Since adding MCT oil, my mental clarity has lasted longer, and I can focus on complex tasks—like analyzing biotech studies—well into the afternoon.

Green Tea Phytosome—250 mg: Green tea contains powerful antioxidants that protect my cells and support autophagy. The calm alertness I feel from green tea is different from coffee—it’s steadier, without the edge, a perfect companion for my morning writing sessions.

Chromium picolinate—500 mcg: This supplement helps my body use sugar better, preventing energy crashes that stop cellular repair. My glucose monitor shows more stable readings since I added chromium, a testament to the precision of this regimen.

Vitamin D/K2 - 5000 IU/180 mcg: This supplement keeps my cells talking to each other, supporting overall balance. My bone density scan showed improvement last year, which my doctor attributed partly to this combination—a win for my physical foundation as I continue this journey.

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Morning Senolytic Complex (With Coffee)

Fisetin—250 mg: It clears out old, damaged cells (called senescent cells) that cause aging problems. Within weeks of adding Fisetin, the stiffness in my joints began to ease, a reminder that my body can still rebuild itself.

Quercetin—1000 mg: It works with Fisetin to clear more senescent cells, reducing inflammation. The chronic inflammation that once showed up in my blood tests has diminished significantly, clearing the way for vitality.

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Pre-Meal Glucose Regulation (30 min before OMAD)

Berberine—200 mg: Berberine helps my body handle sugar, keeping my energy steady so my cells can focus on repair. My doctor was surprised at how my glucose readings improved after adding berberine, a small victory in my metabolic symphony.

Ceylon Cinnamon—1.1 g: It works with berberine to stabilize blood sugar and has anti-inflammatory properties. The warming sensation of cinnamon reminds me daily that healing can be pleasant, a gentle note in my daily routine.

Alpha Lipoic Acid—300 mg: This universal antioxidant fights damage from oxidative stress, protecting my cells for better repair. My skin has a healthier glow since adding this, a visible sign of internal renewal.

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Liver/Detox Support (30 min before OMAD)

Milk Thistle—180 mg: Milk thistle cleans my liver and boosts autophagy, helping my body get rid of toxins. My liver enzyme tests have improved year after year with milk thistle, a sign that my body’s cleanup crew is working overtime.

NAC - 600 mg: Supports my body’s main antioxidant (glutathione) and helps clean up broken proteins. The brain fog that once seemed inevitable with aging has lifted considerably with NAC, leaving my mind as sharp as it was in my CPA days.

TUDCA - 500 mg: Enhances bile flow for better detoxification and supports mitochondrial health. A groundbreaking 2023 study from the University of California found that TUDCA significantly reduced endoplasmic reticulum stress—a key driver of cellular aging—while a 2024 review in the Journal of Biological Chemistry confirmed TUDCA’s ability to protect mitochondria from oxidative damage and improve cellular energy efficiency. Since adding TUDCA, my digestion has improved, and my energy levels feel more consistent, as if my cellular batteries hold their charge longer.

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Meal: One Carnivore Meal a Day

I eat one substantial carnivore meal daily—typically grass-fed beef or wild-caught salmon—to provide my body with quality protein and fats for cellular repair. This One-Meal-a-Day (OMAD) approach extends my fasting window, which boosts autophagy and gives my digestive system ample rest. The simplicity of this approach gives me freedom from constant food decisions and keeps my mind clear for writing, research, and inspiring others through my work.

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Evening Recovery/Repair Complex

Magnesium—60 mg: It balances my cells for better communication and supports muscle recovery. The leg cramps that once woke me at night have become rare visitors, allowing me to rest deeply and wake refreshed.

Potassium—200 mg: This mineral works with magnesium and sodium to promote proper cellular function. This balanced electrolyte approach has stabilized my blood pressure, supporting my overall vitality.

Sodium—1000 mg: This completes the electrolyte trio, ensuring proper hydration and nerve function. Adequate sodium has eliminated the lightheadedness I once felt during my extended fasting periods, keeping me steady as I move through my day.

Quercetin - 1500 mg (evening dose): This second dose clears more senescent cells to reduce overnight inflammation. I wake with less stiffness since adding this evening dose, a small but powerful step in my age reversal journey.

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How This Fights Aging (The Hallmarks)

Aging happens because of 12 main problems in our bodies, called the Hallmarks of Aging. My regimen tackles most of them:

DNA Damage (Genomic Instability): As we age, our DNA accumulates errors like an old book gathering typos. TMG, NMN, and methyl folate help fix these errors, keeping my genetic instructions clear and functional—a foundation for the clarity I need to write and inspire.

Shortening Cell Ends (Telomere Attrition): Telomeres are like the plastic tips on shoelaces, keeping chromosomes from fraying. Resveratrol and NMN help maintain these protective caps, extending cell lifespan and supporting my body’s renewal.

Gene Changes (Epigenetic Alterations): Aging scrambles the signaling that tells genes when to turn on and off. Methylation support from TMG and methylfolate keeps my genetic orchestra playing in harmony, ensuring my cells function as they did in my youth.

Protein Buildup (Loss of Proteostasis): Old cells struggle to remove damaged proteins, like a home that can’t take out the trash. NAC and TUDCA help clear this cellular debris before it causes harm, keeping my body’s systems running smoothly.

Energy Imbalance (Dysregulated Nutrient Sensing): Aging cells lose their ability to respond appropriately to nutrients. Berberine, Cinnamon, and Chromium restore this balance, letting my body use fuel efficiently—a key to the steady energy I now enjoy.

Cell Energy Failure (Mitochondrial Dysfunction): The powerhouses of our cells weaken with age. NMN dramatically boosts NAD+ levels, which recent studies show can improve mitochondrial function by up to 25% in older adults. TUDCA has been found to protect mitochondria by reducing oxidative stress and enhancing membrane integrity, while Alpha Lipoic Acid and NAC provide additional support through their antioxidant actions. Together, these compounds revitalize my cellular energy generators, keeping my lights burning bright even at 77.

Old Cells (Cellular Senescence): Senescent or “zombie” cells stop dividing but refuse to die, secreting inflammatory compounds that damage neighboring cells. Fisetin and Quercetin clear these troublemakers from my body, reducing the inflammation that once clouded my vitality.

Stem Cell Loss (Stem Cell Exhaustion): Our repair crews dwindle as we age. NMN and methylation support help maintain my stem cell reserves for ongoing renewal, ensuring my body can keep rebuilding.

Cell Communication Issues (Altered Intercellular Communication): Aging disrupts the chemical conversations between cells. Vitamin D and balanced electrolytes keep my cellular network talking clearly, supporting the harmony I feel in my body and mind.

Cleanup Failure (Compromised Autophagy): Aging cells lose their ability to recycle broken components. Berberine, NAC, TUDCA, and my OMAD carnivore diet restore this vital housekeeping, keeping my cells fresh and functional.

Inflammation (Chronic Inflammation): Low-grade inflammation rises with age, damaging tissues throughout the body. Quercetin, Green Tea Phytosome, Alpha Lipoic Acid, and the cacao and cream in my morning coffee quell this destructive fire, clearing the way for renewed vitality.

Gut Issues (Gut Microbiome Disturbances): Our gut bacteria change with age, often for the worse. My carnivore diet limits harmful species, while NAC and TUDCA support detox and reduce the toxin load on my digestive system, keeping my gut in balance.

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What Harvard, MIT, and UMaine Say

A groundbreaking 2023 study from researchers at Harvard, MIT, and the University of Maine discovered chemical cocktails that can make cells young again in just one week. These researchers found that aging disrupts the communication between the cell’s nucleus and its surroundings (nucleocytoplasmic compartmentalization) and alters gene expression patterns. Their cocktails reset these patterns to a youthful state, using multiple compounds working together. My regimen aligns remarkably well with this cutting-edge research. The NMN and Resveratrol in my morning routine boost cellular energy and repair mechanisms similar to their chemical cocktails. The Fisetin and Quercetin I take clear senescent cells that would otherwise disrupt healthy cellular communication. My carnivore diet and methylation support help maintain youthful gene expression patterns, matching the researchers’ focus on resetting the epigenetic signatures of aging.

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The Road Ahead

This carefully crafted supplement regimen has become my daily practice, as essential to me as breathing. It’s not just about extending life—it’s about reclaiming the clarity, energy, and joy that make life worth living. The fog has lifted, and I’m sharper, more vibrant, and more alive than I’ve been in decades. Each morning as I arrange my supplements, I’m reminded that aging is not an immutable law but a series of biological processes that can be influenced, slowed, and in some cases, reversed. The science is young but promising. I’m my most important experiment—a detective cracking the code of longevity, a musician tuning my body’s symphony, a CPA balancing my biological ledger. My journey isn’t just for me; as an author, I share this path to inspire others, showing that vitality is possible at any age.

This supplement regimen set the stage for my next big leap with Atkins in 2009, which I’ll cover in Chapter 5. After establishing this foundation of cellular support, I discovered how a strategic approach to carbohydrates could further accelerate my progress, leading to significant weight loss and metabolic healing.

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Chapter 1: The Encounter That Changed Everything

Chapter 2: Keto's Tune - Tighter Beats

Chapter 3: Carnivore's Dawn

Chapter 4: My Anti-Aging Supplement Protocol

Chapter 5: How to Start Atkins - My First Turn

Chapter 6: How to Start Keto - My 2014 Turn

Chapter 7: How to Start Carnivore and Why It Works

Chapter 8: The Aging Cascade - When My Body Crashed and How I Rebuilt It

Chapter 9: Mental Clarity at 77—How Carnivore Rewired My Brain After Decades of Fog

Chapter 10: The Origins of Low-Carb Diets: Dr. Robert Atkins' Legacy and My Journey

Chapter 11: Intermittent Fasting: Silent Healer