#401 He's 61 Years Old and Has a Slower Speed of Aging Than Bryan Johnson - Dave Pascoe Routine

Siim Land (0:00)

Dave Pascoe is a 61-year-old man who ranks higher at the Rejuvenation Leaderboard than Bryan Johnson, the entrepreneur who spends over $2 million a year to reverse his age. Dave Pascoe, on the other hand, spends only $30,000 a year. Hey, my name is Siim, and in this video, I'm going to go through Dave Pascoe's health routines. What supplements does he take? What foods does he eat? What kind of exercise does he follow? And what other tests does he do? So the Rejuvenation Olympics is this leaderboard created by Bryan Johnson, and it just ranks people based on their epigenetic age tests. Dave Pascoe is number six on the Rejuvenation Olympics, and he's slightly ahead of Bryan Johnson. His oldest two-test average was 0.79 compared to Bryan's 0.8, and his most recent test was 0.66 compared to Bryan's 0.69. Now, as a disclaimer, this leaderboard is very outdated.

So the last time this leaderboard was updated was in September 2023, so that's over six months ago. I personally should also be on the leaderboard, and in fact, I would be actually number one as of now based on the statistics from September 2023 My result would be 0.65 on the three-test average, and my lowest score was 0.62, but they just haven't updated the leaderboard, which is a shame because it would be interesting, but apparently they're not really willing to update it, or there's just some other problems related to that. But regardless, this video is about Dave Pascoe, so he has a website, davepascoe.net, where he outlines his routine pretty much in detail. So we'll just go through, and I'm gonna give my comments on these things. Chronological age, 61, will be 62 in August. Current epigenetic age, 37.95. Current pace of aging, 0.66, and he's number six on the Rejuvenation Olympics. Height, six feet, weight, 167 pounds. BMI, 22.1. Marital status, a single. Exercise, walking, running, hiking, P90X, yoga, pilates, carol bike. So this is kind of AI-based, a high-intensity exercise machine where you're riding on a bike. Currently taking over 150 plus supplements a day, 82 in the morning, 76 in the evening. So that's interesting. He takes more supplements than Bryan Johnson, and he has a slightly better result, so you would think like, hey, more supplements, more results. But yeah, I'm personally taking only like 10 supplements a day, but yeah, I'm not thinking that it's inherently necessary, but I don't think that taking more supplements isn't inherently harmful either. There's no evidence that taking more supplements is somehow harmful, but we'll react to the exact list of supplements he takes and see what does he take. Self-observed differences from Bryan Johnson. I'm chronologically 16 years older, so that's true. Dave is 61, and Bryan is, I think, 45 or something like that. So yeah, there's a pretty big gap between them. I'm not a vegan, I'm not calorie-restricted.

In fact, I don't pay attention to calories at all. By limiting simple carbohydrates, most of the time, I eat as much as I like without gaining weight and apparently without increasing my rate of aging. I agree with that, that you don't need to be in a severely calorie-restricted diet, but the caveat here is that he's still pretty lean. He doesn't count calories, or he doesn't think about the calories. But if you were to calculate all the calories that he does eat, then he probably falls somewhere around his maintenance calories. Maybe sometimes he goes below that, sometimes above that. But the average is that he's somewhere around his maintenance calories. He's not eating extra calories because he wouldn't have such leanness. So the fact that he is so lean is just a reflection of his calorie intake as a whole. But yeah, you don't need to be in a super severe calorie-restricted diet. But the most important part is to just not be overweight and be slightly on the leaner side. Dave is not on testosterone replacement therapy. His testosterone is pretty high, 808 to 1200 But the only thing he does take is thyroid replacement hormone, so T3 and T4, because since he's early 30s, his thyroid stopped working. So let's look at his diet. What kind of meals does he eat? Weekday breakfast, so his typical breakfast, Monday through Friday.

One green banana, I would suggest or presume it's because of the lower glycemic index and a higher resistant starch content, which is going to be better for the glycemic control and the gut microbiome potentially. Four heaping serving spoons of my chia nut berry bowl with additional unsweetened almond milk. So what's the chia nut berry bowl? Chia seeds soaked overnight in unsweetened almond milk, every type of organic nut and seed imaginable, so different kinds of nuts, chopped organic berries, raspberries, blueberries, beetroot powder, camo camo powder, maca powder, mangosteen powder, spirulina, Himalayan, tartary buckwheat, nutritional yeast, extra virgin olive oil, spices, basil, ginger, lemon thyme, et cetera. Are all these various nuts, seeds, spices necessary? Necessary, no. Beneficial, I believe, yes. Any small subset would be just fine, but I personally like to go for maximal nutritional density and diversity. So I agree, you don't need to always eat all the possible nuts or all the possible berries out there, all the possible herbs out there. They have actually very similar effects and similar nutrient profile. So if you compare blueberries to blackberries, for example, they're very similar in terms of their polyphenol and anthocyanin content. Maybe there is some difference between like strawberries and blueberries, but they're still very similar in terms of that as well. And that applies to the nuts as well. So like almonds versus hazelnuts, there's not a lot of difference between them and the herbs as well. Basil and cumin or lemon thyme, oregano, parsley, rosemary, they're herbs. They have very similar effects. So I agree that you don't need to always have a bunch of all the different possible options out there. You can get a lot of the benefits from a select few of these, but if you want to put in slightly more extra effort and it takes maybe more time to prepare this food, then you can go for it. Next, weekend breakfast, so Saturday and Sunday. On Saturday at home, one green banana again, four egg omelet with arugula and precooked mushrooms. On Sunday at church, a happy goat omelet with extra eggs, three and hash browns. Next, lunch only a few times per week, consisting of one or more of the following. One can of Wild Planet sardines, one can of mussels, one can of oysters, one can of mackerel, eight to 10 precooked thawed frozen shrimp. So this is like a seafood lunch. One avocado, one green apple, one pear, one orange, raw baby carrots, chunks of celery stalk, used like chips to scoop hummus, and chicken or beef bone broth. So yeah, just a nice lunch. I think it's a pretty good one. Dinner, usually between 3 to 5 p.m., ending before 6 p.m., so making sure that he stops eating a few hours before bed, I agree, that's a good idea. All of my meat comes from butcher box, and it's organic, grass-fed, grass-finished.