I Take 150 Pills A Day But These 10 Are Non-Negotiable

I've reversed my biological age by 20 years. And one of the things I've done it takes many, is by taking up to 150 supplements most days. And I'm going to share some of those with you today. It's important to understand not everyone needs the same supplements in order to get younger. If you want to reverse your age, you don't have to do as many as I do. I'm on a very aggressive protocol to live to at least 180 years. And I had to come from behind because I had autoimmunity when I was younger. I used to be obese. I had arthritis when I was 14 years old. In fact, I had all the diseases of aging before I was 30, and it sucked. So I make things work because I know how they work. And aging is one thing you can change. You can simply turn back the clock by doing a cold plunge, sitting in freezing water for a little while, putting the right kind of fat in your coffee. Wear these interesting truedark glasses. And I do this because the truedark glasses change the type of light that comes into my body. And light is a signal and a nutrient, just like food is. I'm blocking junk light, but I'm not blocking all blue light. Those are some of the things I do that give me energy now, but they also slow my aging process. But if you want to live the longest, healthiest life you possibly can, you will need to take some supplements. And here's why. Our diet around the planet has shifted away from high nutrient foods, because they're more expensive to produce, and we now rely on foods that are void of a lot of the nutrients that used to always be in food. There's a widespread epidemic of people eating far fewer nutrients than ever before. We're becoming overfed and undernourished. And why is this happening? Well, it's because our soil is, is depleted. We're using chemicals like glyphosate that bind to minerals. And even a lot of our superfoods that we never used to eat are sucking minerals out of our cells. Those nutrient deficiencies can cause DNA damage, which is one of the causes of aging, and it makes you die sooner. Your brain can think it's starving and beg you to eat all sorts of bad foods because you're missing micronutrients. This is one of the reasons you can feel fatigued, you can feel unfocused, you get brain fog or really bad sleep. All of those things make you older. And being starving on a cellular level can make you age faster. Even if you're eating a lot of calories. Some people say, well, Dave, why do you take so many pills every day? Why not just take multivitamins? Here's why. I don't want 50 plus ingredients in a multivitamin. Trust me, I've tried this over the years. Think of the tens of thousands of pills I've swallowed. People want a quick fix, but those one pill a day Multivitamins are the worst forms of supplements on the market. Not one longevity physician I know recommends multivitamins because they will universally provide an imbalance of nutrients. So you overdose on one and underdose on another at the same time because you are not the same as everyone else. A lot of manufacturers will include a very small amount of an expensive nutrient like CoQ10, so you can see it on the label. But it's not a dose that you might need just to have enough, much less to live longer than you're supposed to. So if you're getting low quality nutrients that your body can't use in your supplements, it can be even worse. Some of them can cause damage. For example, you might have heard that vitamin B6 is good for you. Did you know the form of vitamin B6 and almost all multivitamins and energy drinks, is a synthetic form? And that synthetic form goes into your cells, and for a thousand days it binds to vitamin B6 receptors, so they're unavailable. For the good form of vitamin B6, you should be taking something called P5P. But if you don't know this and you're taking a cheap multivitamin and you think you're helping yourself, you're not. Some people will say, oh, it's better to get those nutrients from foods because of a process called food synergy. And many supplements do need to come with food, and that's because fat helps your body absorb supplements. What I'd like you to do is get as many nutrients from your food first, as long as you're not getting toxins that block nutrients at the same time. And then use supplements to perform at the high levels and to reverse aging that you actually want. In my 20s and 30s, I spent a decade running a nonprofit in the longevity space called the Silicon Valley Health Institute. And I tried just about every supplement on earth. Guided by the leaders in the longevity movement. Here are the 10 most important basic supplements that most of us should be taking to feel better now and live longer than we're supposed to. And when you stick around to the end, I'll go Beyond these basic 10 and share some of the advanced supplements that you can take that really give you better performance and better longevity. Understand, different people do require different dosages. Men and women are different. A younger person is different than an older person. And you have a unique genetic code, a unique microbiome, a unique brain. And it's okay to experiment to find what your body needs. An athlete needs more than someone who's a non athlete. But these are really good starting points. You'll notice that these are not the same as government RDAs. The recommended daily Allowance are the bare minimum to not die from a nutrient deficiency. For instance, the amount of vitamin C you need to avoid scurvy is less than you might need to fully have good collagen in your body. The first and most important supplement is called vitamin D. Vitamindake.com has all the info about it. This is a mix of different fat soluble vitamins and these affect thousands of processes inside your body. And if you don't have these minerals won't go to the right place in the body. Vitamin D will shuttle minerals around. It helps your body make things like testosterone and other hormones. It drives your immune system. And your body can't grow muscle or repair things if it doesn't have the right minerals. And the odds are that some of the foods you're eating and some of the other things you're exposed to are pulling minerals out of your body and they're not getting replaced. So vitamin D is terribly important for this because if you have vitamin D and enough minerals, then you're going to have really strong bones which drive metabolism and drive staying young. The number two supplement that's really important is magnesium. I recommend 600 to 800 milligrams per day because magnesium regulates your nerves and your muscle function. It improves energy and improves sleep, it improves your mood and it keeps your heart healthy. You can also take vitamin c. I like 250 milligrams twice a day. This can improve immune health, it can cause you to repair your tissues, and it can help your body make collagen. The fourth recommendation is so important, it's iodine. You want about a milligram per day. Because iodine affects thousands of processes in the body, but very importantly your thyroid function. Thyroid controls your energy levels. If you're low thyroid, you'll be low energy, which means you'll be high inflammation and you'll age more quickly. Most people over 40 today have subclinical hypothyroidism. It means that you're within the levels for your age, but you're at the Low end of the level and you're starting to get pudgy and tired and your brain just doesn't work. So you can do this in an easy way. Add iodine to your diet. If you have an autoimmune condition called Hashimoto's. There's some controversy about this. I'm still a fan of taking iodine on a regular basis. Number five is something called krill oil. This is much better than fish oil, but fish oil helps. You've heard of EPA and dha. Krill oil is special because it's the kind of fish oil that can go into your brain. And if you're not taking krill oil, it's okay. Do fish oil. You want about a gram or a thousand milligrams per day of a mix of EPA and dha. And there's lots of studies to support this. You do not need to take mega doses of fish oil. That's probably not good for you. Number six is something called selenium. Selenium is a really important nutrient. If you don't have any of it, it's very dangerous. If you have too much, it's dangerous. You do this for your immune health and for your thyroid. 200 micrograms a day is a good dose. And number seven is a mineral that a lot of people don't pay attention to. It's called copper. You want 1 to 3 milligrams per day and you want about 15 milligrams of zinc as well. It turns out that copper and zinc do compete for receptors and your body needs both of them. In order to get all of these together, I take a product called Minerals 101 that I formulated. It's from my company called Sup Grade Labs. You can get these in many different places. You can buy them all individually. It's just a lot of work. So minerals 101 + vitamin D. These are my foundational longevity supplements. Before I go into the really cool stuff, this is the basic stuff. If you just have those, all of your body's processes are now fueled with the right nutrients in the right places. And your body will naturally age less quickly. But there are some things you can do to take it to the next level and you'll start to understand why I feel perfectly good taking up to 150 supplements a day. Here's some of the other things that are in my stack. There's vitamin D, there's minerals 101. I take desiccated grass fed organs, not just liver. Desiccated just means dried out. And there's a product called Organs 101 that has a mix of all the different organs that are dried up. Before we had vitamins, people would take small amounts of the organs of animals in order to get the special micronutrients that are available. Things like B vitamin in those. You don't want to eat pounds of organ meats. That's not good for you. So I take a few capsules most days in order to keep all the micronutrients where they need to go. I also take glutathione. Glutathione is the primary antioxidant defense in your brain, in your liver, and in most cells in your body. For longevity specifically, there's a compound called fisetin, which can do a great job of helping your body get rid of old cells that need to go. PQQ improves mitochondrial function. And an amino acid called L tyrosine in the morning helps to energize your thyroid up to a gram of that gives me a ton of energy. And this is not really a longevity supplement. It's a drug. In fact, it's not really even about longevity. It's a pharmaceutical called Modafinil. It's a cognitive enhancer that increases IQ and attention, improves blood in the brain, and it makes you have so much energy. So a low dose of modafinil is something that I take because I like to have a ton of energy. When you have more energy, then you do the things that make you want to live longer. There are other things that aren't supplements at all that are a major part of what I do. Having community, having intimate relations in my life, having clean relationships, and doing things that I love, Getting enough sleep, experiencing sunlight. These are things that are free. And if you don't do those things, there's no reason to take 100 plus supplements every day. Start with the basics, and when you do that, you add the supplement in. And every single day you realize, wow, when I take these supplements, everything I do gets easier, including longevity. And that's why I'm willing to invest my time and my energy to take those supplements, because they change everything in my life, including my rate of aging, which last time I checked was 73% the rate of normal. Also, I spent $2.5 million reversing my age, but I did it over 25 years, every single year. To do this, in fact, you don't need to spend millions of dollars at all. The reason that I had to spend that much money is because we didn't know what to do. 20 years ago or 10 years ago. And there are thousands of research scientists all over the planet actively working on solving the problem of aging. And I'm honored to have been able to support some of that research, to interview many of these experts in the field, and to write a book about what I actually do. Bottom line is, if you're not taking 100 supplements a day, you're fine. If you choose to carefully tailor your stack so that you have more energy right now, so that you feel like you can handle anything life brings your way, that's a gift. But start with the basics. Get your minerals, get your vitamin D, and do the things that make your life better. And add in other supplements that give you the superpowers you want for each of the different pillars of aging. It's not that hard.