In this episode, Dave Pascoe, a rejuvenation athlete and biohacker, shares his journey of transforming his health and slowing ageing through lifestyle changes, supplements, and meticulous self-tracking.

Key Points:

Dave Pascoe’s transformation underscores the importance of stress management, evidence-based supplementation, exercise, and avoiding processed foods in longevity. His approach shows that regular individuals can make significant strides in slowing ageing through disciplined self-experimentation and lifestyle optimization.

• Shocking Health Wake-up Call: Pascoe began biohacking seriously after a telomere test at age 50 revealed he had the biological age of a 68-year-old. Stress from his demanding job, endurance training, and caregiving for ill parents played a major role in his accelerated ageing.
• The Power of Stress Management: Realizing stress was a major factor, he reintroduced yoga and meditation into his routine. He emphasizes that modern medicine often overlooks the profound impact of stress on health and longevity.
• Tracking & Supplements: Pascoe rigorously tracks his biomarkers through monthly blood tests and focuses on evidence-backed supplements. He highlights nicotinamide riboside (NR) as the most impactful for his energy levels and ageing markers.
• Exercise & Longevity: While he initially trained for marathons, he found that long-distance running was detrimental to longevity. He now prioritizes high-intensity interval training (HIIT), sprinting, and strength training to maintain optimal health.
• Diet & Lifestyle Commonalities in Longevity Seekers: Examining other longevity enthusiasts, he found the biggest shared trait was avoiding processed foods and using natural personal care products. A nutrient-dense diet, good sleep, and daily movement are also key.
• Competing in the Longevity World Cup: Through his disciplined approach, Pascoe currently ranks second in the Longevity World Cup, a competition measuring biological vs. chronological age. His last telomere test showed he had the biological age of a 53-year-old at nearly 63.