People ask me what is your personal nutrition routine? What do you take on a daily basis? What supplements and micronutrient do you take yourself for optimal nutrition? To achieve optimal health and well being in a high stress world today.
A personal goal and my mission for all of you is health and well-being. Longevity with vigor. Protection from cognitive decline. Prevention of diabetes, arthritis and cardiovascular disease. Growing older without aging.
It was the famous British physician Sir Thomas Sydenham who said.
” you are as old as your arteries.”
Arterial health is a major goal. This is why we strongly advocate CIMT imaging of your carotid arteries here in our office.
My daily routine starts upon arising (on an empty stomach) with fat soluble nutrients. This includes:
- 1 tbl of fish oil
- Vitamin E 1200 units
- Vitamin K2 15,000 mcg
- Vitamin D3 10,000 units
- Phosphatidylserine 300 mg and
- Nattokinase 100 mg to prevent heart attacks and strokes.
These fat soluble nutrients are more efficiently absorbed with fish oil. They are taken on an empty stomach so they do not interfere with oatmeal for breakfast.
There is a 45 to 50 minute hiatus. Read my morning emails. A morning shower after which I apply my first dose of testosterone cream.
Breakfast starts with Bob’s Red Mill gluten-free oatmeal. Cooked to a creamy consistency over a gas stove. Now my first highly fortified protein shake of the day.
- 2 scoops of whey-based protein
- 1 tsp (3 grams) of carnitine tartrate
- 1 tbl phosphatidylcholine
- 1 scoop of d-ribose
- l-deprenyl for cognitive enhancement
This is the most efficient and richest source of high quality protein. The protein shake can be mixed with Odwalla orange juice or your favorite base.
Breakfast is fortified with an array of vitamins and micronutrients.
- Selenomax 200 mcg
- OptiZinc 30 mg
- Nutrient 950 multivitamin
- DHEA 50 mg
- Vitamin B2
- Methyl folate 1600 mcg
- B12 10,000 mcg
- Alpha lipoic acid 300 mg
- Ginkgo Biloba 60 mg
- ProBiotic 100
- Vitamin C as ascorbyl palmitate
- “Reacted” chelated Iron 58 mg (read my previous series on iron)
It’s quite a handful, but each of these is designed to improve immune function, cardiovascular function, energy and cognitive vigor.
Lunch is a very sparse affair with my second protein shake of the day.
- 2 scoops of whey-based protein
- 1 tsp ( 3 grams) carnitine tartrate
It is a quick and efficient source of energy. This carries me through the day until 5:00 or 6:00 pm.
Dinner is a rich source of protein including fish, chicken or organic beef with some vegetables, most especially broccoli and carrots. My preference at night is a combination of chocolate Rice Dream and chocolate Hemp Milk.
At night I might cheat with a tiny source of extra carbohydrate. The goal is always low carbohydrate, high-protein. This is not a ketogenic diet. It is a modified Paleo diet.
Ketogenic diets do promote weight loss. I am still concerned about the quality of fats being advocated in ketogenic diets. Usually including large amounts of butter, cheese, bacon, sausage and other sources of potentially inflammatory Omega-6 oils. Omega-6 fats potentially increase arachidonic acid which promotes a cascade of inflammatory metabolites.
This is the source of another blog soon.
Dinner is also supplemented with:
- Nutrient 950 multivitamin 3 caps
- Diaxinol 1 cap
- 4Sight 1 cap
- Ginkgo biloba 60 mg
- Magnesium 400 mg
- Alpha lipoic acid (a stellar antioxidant) 300 mg
Just before retiring at night I take
- Magnesium 200 mg
- Nattokinase 100 mg
Coda – Ask Jack
Does that sound like too much? We could have asked Jack LaLanne. Our supreme nutrition and exercise experiment. He took all known supplements and micronutrients for well over 70 years.
Jack once said, “I can’t die, [he most famously liked to say]. It would ruin my image.”
I can remember Coach Dees in high school. He was our cross country coach. On the first day he said, “Now I want all of you to go out and start drinking wheat germ oil.” This was 1960 when you went into a tiny proto health-food store with an old guy sitting at the bar drinking carrot juice. Wheat germ oil was supplied in plain unattractive brown bottles. It was my first source of concentrated Vitamin E.
In Medical School at UCSD a group of us would read Adele Davis. Then Linus Pauling started writing about OrthoMolecular Medicine. He was advocating therapeutic, supra-physiologic doses of vitamins, minerals and selected micronutrients.
It’s been a life-long quest.
We all want healthy and robust longevity in a chaotic world. The ultimate goal of the preventive medicine physician is to set an example and show the way.
Thank you for reading. Now what are you taking? Drop me a line. Don’t forget your Fullscript source of all supplements and micro-nutrients. Then read (or re-read) my bestselling book. The Life Extension Revolution.
Philip Lee Miller, M.D.