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 protoc difficult 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 at 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 true dark glasses and I do this because the true dark glasses change the type of light that comes in 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 depleted we're using chemicals like glyphosate that bind to minerals and even a lot of our superfoods that we never use 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 I hum 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 CQ10 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 lowquality 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 in 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 belly 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 Dake vitamin D 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 day 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 you're exposed to are pulling minerals out of your body and they're not getting replaced so vitamin Dake 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 MGR 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 mg 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 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 hashimotos 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 1,000 milligram 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 Mig per day and you want about 15 Mig 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 subgrade 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 plus vitamin day 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 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 VI things that are in my stack there's vitamin Dake there's minerals 101 I take desiccated grass-fed organs not just liver desicated 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 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 fistin which can do a great job of helping your body get rid of old cells that need to go pqq improves mitochondrial function and enem 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 modafanil 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 mapel 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 supplements 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 Dake 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