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Dr. David Barzilai: A Harvard Medical School Lecturer on the Five Health Habits Worth Your Time
18 min read
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The Three S's: A Longevity Framework That Outlasts Motivation
8 min read
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Creatine for the Brain: Why the Standard 5g Dose May Not Be Enough
8 min read
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Magazine
-
Dr. David Barzilai: A Harvard Medical School Lecturer on the Five Health Habits Worth Your Time
18 min read
-
The Three S's: A Longevity Framework That Outlasts Motivation
8 min read
-
Creatine for the Brain: Why the Standard 5g Dose May Not Be Enough
8 min read
Weekly picks on longevity, brands, and health science. No spam—unsubscribe anytime.
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Tools
- →The 30s Longevity Guide for Women
- →Postpartum Recovery Guide
- →Perimenopause Longevity Guide
- →Dopamine Reset Guide
- →Pregnancy Longevity Guide
- →Peptide Guide
- →Home Detox Guide
- →Slow Aging Guide
- →Pro Supplement Guide
- →Safe Supplement Guide
- →Bio Age Calculator
- →Blood Testing Guide
- →Deep Sleep Guide
- →Pro Longevity Dashboard
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Stefan Paßvogel
Level 1
Hi, I'm Stefan. Clinical psychologist and psychotherapist, focused on attachment-based therapy. I've taught the psychology of human flourishing and performance at universities. My wife (MD) pulled me into longevity medicine, and I've been happily geeking ever since. Quieter background: 10+ years of Mahamudra and Dzogchen with Daniel P. Brown and Dustin DiPerna. Soon-to-be-dad, trail running, kitesurfing —figuring out how it all fits.
Gadgets & Equipment
Supplements
Wearables & Trackers
My Routines
- Hydration: ginger tea + electrolyte mix
- Contemplative practice: non-dual unified compassion meditation
or HIIT for the mind (Elephant Path tradition)
- 7:30–8:30: gym session or mountain running
WORK BLOCK (9:00 onward)
- Breakfast at 10:00: protein shake with creatine, collagen, vitamin D
- Lunch at 12:30: fermented + protein-rich + cruciferous vegetables,
salad with nuts and olive oil
- Deep work into the afternoon
EVENING & RECOVERY
- 18:00 dinner: protein + vegetables
- Social time: friends or with my wife
- 21:00 sauna (5x/week)
- 22:00–22:30 wind-down, reading, sleep
- Currently training: deep sleep yoga and dream yoga
MOVEMENT
- 3x/week strength: heavy compound lifts (Push / Pull / Legs)
- 2x/week HIIT
- 2x/week Zone 2 cardio
- Current focus: trail running challenge training
EXOGENOUS PROTOCOL (personalized to genetics and current biomarkers)
- Bone density: Vitamin K2 MK-7 (250 µg, all-trans); hydrolyzed collagen 5 g/day
- Cardiovascular: Omega-3 (~1,600 mg EPA/day, split AM/PM); Pitavastatin
- Muscle: protein, creatine 10 g/day
- Micronutrients: methylated B-complex (low B6); vitamin D 1,000 IU
- Anti-inflammatory: liposomal ubiquinol Q10 200 mg AM + PM; Theracurmin 60 mg AM + PM
- Geroprotection: GlyNAC (NAC 600 mg, glycine 5 g)
- Neuroprotection: lithium orotate 10 mg
- Blood pressure: allicin 180 mg
