A DEXA (Dual-energy X-ray absorptiometry) scan performed at Dexa Body San Diego on 5/25/24 revealed the following body composition. You can download the full report here [ pdf].

Labs are ordered on a quarterly basis from InsideTracker and Ulta Lab Tests.

Current Investigations:

• 17α-Estradiol 8 mg / wk transdermal
  • for slowing aging and reducing all-cause mortality
• Finasteride 1 mg
  • for prostate health and cancer risk reduction
• Telmisartan 80 mg
  • for blood pressure benefits of Angiotensin II Receptor Blockers (ARBs).
• Canagliflozin 100 mg / empagliflozin 10mg
  • for SGLT2 Inhibitors benefits on blood sugar, blood pressure, and risk of heart and kidney disease.
• Tirzepatide 1 mg
  • for benefits of GLP-1 Agonists & GIP Analogues benefits on blood sugar, blood pressure, and risk of heart and kidney disease.
• LDN (low-dose naltrexone) 4.5 mg
  • for immune system modulation and reducing inflammation-induced aging ('inflammaging')

Morning

• 
  SkinCeuticals C E Ferulic:

  • 15% L-ascorbic acid
  • 1% alpha tocopherol
  • 0.5% ferulic acid
• 
  La Roche-Posay Toleriane Double Repair Face Moisturizer UV:

  • Avobenzone 3% (sunscreen)
  • Homosalate 10% (sunscreen)
  • Octisalate 5% (sunscreen)
  • Octocrylene 7% (sunscreen)
• 
  Skin Aqua UV super moisture Gel SPF 50+ PA++++

  • Ethylhexyl Methoxycinnamate (sunscreen)
  • Bis-Ethylhexyloxyphenol Methoxyphenyl Triazine (bemotrizinol) (sunscreen)
  • Diethylamino Hydroxybenzoyl Hexyl Benzoate (sunscreen)
  • Ethylhexyl Triazone (sunscreen)

Evening

• 
  Curology Custom Compounded Formula:

  • Tretinoin 0.05%
  • Tranexamic acid 5%
  • Niacinamide 4%
• 
  Topical Rapamycin 0.1%
• 
  La Roche-Posay Toleriane Double Repair Face Moisturizer:

  • Prebiotic thermal water
  • Glycerin
  • Ceramide-3
  • Niacinamide

I subscribe to a vegan, plant-based diet. And unless I'm out to eat with friends, most of what I eat is delivered to my door by a company called Thistle. My daily meals look something like the following:

Breakfast (6:00 AM)

One Thistle plant-based breakfast smoothie

250-400 calories on average. 100% plant ingredients by weight. 10g+ of plant protein. ~10g of fiber. 0.5-1 oz nutrient-dense booster foods.

Lunch (11:30 AM)

One Thistle plant-based lunch salad

An average of 450-650 calories. 100% plant ingredients. 20g+ of plant protein from legumes, nuts & seeds, adashah, tempeh, tofu, and whole, ancient grains ~15g of digestion-promoting fiber. 2-4 cups of leafy greens and other vegetables. 0.5-1 oz nutrient-dense booster foods such as spirulina, dandelion root, turmeric, chia, ashwagandha, or reishi

Dinner (4:00 PM)

One Thistle plant-based dinner bowl

An average of 450-650 calories. 100% plant ingredients. 20g+ of plant protein from legumes, nuts & seeds, adashah, tempeh, tofu, and whole, ancient grains ~15g of digestion-promoting fiber. 2-4 cups of leafy greens and other vegetables. 0.5-1 oz nutrient-dense booster foods such as spirulina, dandelion root, turmeric, chia, ashwagandha, or reishi

Historically, I got the majority of exercise from walking my dogs around the block and cycling with my partner outdoors in San Diego or indoors on Zwift.

After a recent DEXA scan revealed osteopenia, I have switched to rucking (walking with a weighted backpack) to increase bone density. I have also added a 3-day per week strength training program to increase muscle mass and bone density.

Exercise Gear:

• GORUCK Rucker 4.0 20L backpack with padded hip belt
• Xero Zelen Sustainable Cork zero-drop, wide toebox shoe
• Dexcom G7 Continuous Glucose Monitor (CGM)

Sleep Stats:

• Average bedtime: 9:50 PM
• Average wakeup: 6:05 AM
• Time to fall asleep: <15 min
• Time to get up: <1 min
• Average 48 minutes snoring
• Average resting heart rate: 48 - 52 bpm
• Average HRV: 42 - 52 ms
• Average respiratory rate: 13.1 - 16.1 breath / min

Sleep Gear:

• Eight Sleep Pod 3
  
• Eye shade
• Breathe Right nose strips

Dental Stats

• Dental cleanings 4x / year
• Never had a cavity
• Invisalign and cosmetic bonding in 2017

Routine

• Water floss with Waterpik Sidekick 2x / day
• Brush with Oral-B Genius iO Series 10 Electric Toothbrush 2x / day
  • Morning toothpaste: Weldental Chewtab Advanced Whitening Toothpaste Tablets with Nano Hydroxyapatite
  • Evening toothpaste: Colgate PreviDent 5000 ppm Dry Mouth 1.1% Sodium Fluoride (Rx Only)
• Rinse with CloSYS Healthy Teeth Anticavity Fluoride Mouth Rinse (to be replaced by Lumina Probiotic Jun 2024)

• Low BMD / osteopenia
• Chronic lower back, shoulder, and neck pain
• Borderline high liver enzymes (AST/ALT)
• High cortisol
• High SHBG
• High HbA1c
• Graying hair in beard
• Deviated septum; average 48 minutes snoring