Meet Dave Pascoe: His Routine, Supplements, and More

Dave Pascoe’s interest in longevity and biohacking wasn’t because he wanted to reverse aging — he wanted to avoid illness and frailty. He didn't just hope for it to happen but actively worked towards it. And the outcome has been nothing but impressive. At 61, Dave looks and feels like he’s 38. How does he do it? Learn about his daily routine, supplement regimen, and the lifestyle choices that help him maintain his youthfulness.

What is Dave Pascoe known for?

Dave Pascoe is a retired network security engineer turned full-time biohacker who’s managed to turn back the aging clock without spending millions of dollars. Instead, Dave follows a regular routine that includes lifestyle modifications, supplements, innovative technologies, and holistic wellness therapies to optimize health.

Pascoe's routine is called biohacking, a health optimization practice aimed at improving physical and cognitive function, enhancing longevity and youthfulness, and achieving overall wellness.

Currently, Dave is in the top 10 of the Rejuvenation Olympics, a list of 1,750 biohacking individuals who’ve had the most significant age reversal results. This means their biological age is significantly lower than their actual age.

What is Dave Pascoe’s biological age?

Dave Pascoe’s biological age is 38, about 24 years younger than his chronological age of 61. Biological age is an integrated metric of various factors such as genetics, lifestyle, nutrition, and comorbidities and may not necessarily correlate with your chronological age, which is the number of years since birth.

Simply put, genetics, nutrition, lifestyle, and overall health influence your biological age. Though you can’t change your genetics or avoid all health problems, lifestyle modifications may help address the genomic instability that is one of the hallmarks of the body’s physiological deterioration or aging process.

Dave Pascoe started his anti-aging journey as a way to avoid health problems by making intentional lifestyle choices. But as a constant self-experimenter who wants to extend his health and lifespan, Dave upgraded his routine for health optimization and performance enhancement.

What does Dave Pascoe do to reverse his age?

Pascoe takes a holistic wellness approach to age reversal, like exercise, nutrition, and sleep. His approach addresses the hallmarks of aging, including genomic instability, telomere shortening, changes in gene expression, alterations in functional proteins, and cellular dysfunction from the accumulation of damaged proteins in the cell.

Dave’s routine is constantly evolving as he learns new things. Currently, his age reversal routine focuses on the following:


Exercise is one of Dave Pascoe's main interventions for anti-aging and longevity since it addresses many of the hallmarks of aging. His routine includes aerobic activities like running, walking, and hiking and high-intensity interval training (HIIT) with P90X. Additionally, he does yoga and Pilates.

These activities increase circulation and lymphatic flow, improving oxygen delivery throughout the body and the removal of cellular waste. It also makes the heart and lungs function more efficiently. He also exercises to build and maintain muscle to prevent age-related muscle loss and frailty.

Nutrition and supplements

Dave Pascoe's nutrition plan focuses on preventing age-related changes in the body like genomic instability, epigenetic alterations, loss of functional proteins, and metabolic changes that affect nutrient uptake and energy production in cells. His nutrition plan emphasizes consuming the right foods prepared properly while avoiding those containing potentially harmful ingredients such as artificial additives, heavy metals, pesticides, and microplastics. Pascoe eats a variety of vegetables, proteins, and whole grains. He tries to vary his food choices from day to day to maximize nutritional density and diversity, taking supplements to address nutritional and enzymatic deficiencies associated with aging.

Scientists are currently investigating the role nutrition plays in longevity and healthy aging. One area of interest is nutrigenomics, the study of how certain nutrients affect gene expression. The human genome is 99.9% the same in all humans. That 0.1% of the human genome is what makes each individual unique. Your unique genetic profile also determines disease risk and nutritional requirements that may play a role in disease prevention. Scientists theorize that specific nutrients or diet choices may activate various genes linked to disease.

So far, researchers have found that folate, vitamin B12, niacin, vitamin E, and calcium are associated with a decrease in DNA damage, while riboflavin, pantothenic acid, and biotin are associated with increased DNA damage. However, more research is needed to better understand the connection between nutrients and aging.

Further, researchers suggest that epigenetic alterations are more likely related to nutritional deficiencies and excesses than specific nutrients. Interest in nutrigenomics has led to the development of commercial genetic testing for personalized nutrition plans. However, the connection between nutrition and epigenetics is in the early stages, and there’s not enough data to personalize a diet based on genetic profiles.

Preliminary evidence suggests that eating a diet rich in fish, nuts and seeds, fruits and vegetables, legumes, and healthy fats may positively affect telomere length. Telomeres are DNA and protein structures that cover and protect the ends of chromosomes. When cells divide, telomeres shorten. Cell division stops when telomeres become too short, one of the major contributors to the aging process.

Nonetheless, while nutrition can influence healthy aging, there’s no defined anti-aging diet.

Sleep routine

After brushing and flossing his teeth and washing his face, Dave Pascoe starts his bedtime routine for sleep. He gets eight hours of sleep a night, using a fitness tracker to monitor the amount of time he sleeps.

According to the Dave Pascoe website, getting eight hours of sleep reverses aging by ensuring the removal of waste products in the brain and facilitating body repair. Sleep is described as restorative, offering both the brain and body the chance to recuperate from daily activities and prepare for the following day. Not getting enough quality sleep affects health and increases the risk of diseases, with potentially detrimental effects on cellular aging. Adults need seven to nine hours of sleep a night.


On top of his holistic wellness practices, Pascoe uses other tools, techniques, and therapies for health optimization and performance enhancement. He spends time in an infrared sauna to assist in the removal of toxins and increase levels of heat shock proteins. These proteins play a crucial role in maintaining the structure and function of other proteins, as well as brain-derived neurotrophic factor (BDNF), which supports the growth of nerve cells.

A form of light therapy, an infrared sauna heats the body directly without warming the air. Direct heat has the potential to modify the biological activity of cells and may benefit health by stimulating nerve function, supporting wound healing, increasing circulation, and reducing fatigue.

Dave also follows a time-restricted eating plan and occasionally fasts to optimize health. Studies show that intermittent or periodic fasting may improve health and longevity by enhancing cell protection and repair and allowing time for the removal of damaged cells.

TAM-818 and TA-65 are supplements Dave takes for cellular rejuvenation. Purportedly, these supplements lengthen telomeres. However, there’s little evidence to support these claims. Makers of TAM-818 provide results from a clinical study on the website but state the study was independent, so they can’t give access or publish the full study.

Scientific research on TA-65 is limited but available. A study that included 117 volunteers between the ages of 53–87 showed some improvement in telomere length in the group taking the supplement; however, the improvements weren’t statistically significant.

Dave Pascoe's supplements

Supplements are a significant part of Dave Pascoe’s age-reversal regimen. Currently, he takes more than 150 supplements a day, including the following:

Pre/post workout supplement shake

  • Almond milk, 12 oz, unsweetened
  • Aminos, 1 scoop (8 g)
  • Colostrum, 2 scoops (2 g)
  • Athletic Greens (AG1), 1 scoop (12 g)
  • Beetroot powder, 1 scoop (5 g)
  • Beta alanine, 1 scoop (3.2 g)
  • Collagen peptides, 2 scoops (12 g)
  • Creatine monohydrate, 1 scoop (5 g)
  • D-ribose, 1 scoop (5 g)
  • L-citrulline, 1 scoop (3 g)
  • L-glutamine, 2 scoops (10 g)
  • L-leucine, 1 scoop (5 g)
  • Lipid powder, 1 scoop (1.2 g)
  • Liposomal glutathione
  • Mitopure powder, 1 packet (3 g, containing 500 mg of Urolithin A)
  • Plant sterol extract, 10 drops
  • Raw phytoplankton, 1 ml
  • Reds powder, 1 scoop (13.4 g)
  • Whey protein, 1 scoop (30 g)

On-waking prescriptions and supplements

  • Levothyroxine, 137 mcg
  • Liothyronine, 25 mcg
  • Bill Andrews TAM-818, 375 mg
  • T.A.Sciences TA-65, 25 mg
  • DHEA, 10 mg
  • Pregnenolone, 50 mg
  • Mitochondrial energy optimizer with PQQ
  • Neo40 Pro, 425 mg

Morning supplements

  • TRU Niagen, 300 mg
  • Bio Stack Labs NAD Regen
  • DoNotAge Pure Apigenin, 500 mg
  • LE SAMe, 400 mg
  • Heliocare (Fernblock), 240 mg
  • Healthycell AC-11
  • LE vitamin D3, 8,000 IU
  • LE Super K
  • Zinc, 30 mg
  • Geroprotect Longevity AI
  • Geroprotect Ageless Cell
  • Geroprotect Stem Cell
  • StemRegen
  • Nutrafol
  • Grassfed beef liver, 3,000 mg
  • LE Endothelial Defense
  • LE Pro-Resolving Mediators
  • LE Endocannabinoid System Booster
  • Vascanox
  • Extra Strength Avmacol, 480 mg
  • Ergo+ L-ergothioneine
  • LE Super Absorbable Tocotrienols, 50 mg
  • Annatto-GG (geranylgeraniol), 300 mg
  • Ultra Zeaxanthin (with lutein), 6 mg
  • LE Bilberry Extract, 100 mg
  • LE Mega Lycopene, 15 mg
  • Gundry MD Power Phenols
  • Pterostilbene, 100 mg
  • LE Pycnogenol, 100 mg
  • LE Grapeseed Extract, 100 mg
  • NOW L-carnitine, 1,000 mg
  • LE Super Carnosine, 500 mg
  • Boron, 9mg
  • Ginkgo biloba, 500 mg
  • Tongkat Ali Complex, 1,020 mg
  • Stinging nettle root extract, 750 mg
  • LE Optimized Broccoli and Cruciferous Blend
  • NOW Saw Palmetto Extract
  • HMB, 1,000 mg

Morning and evening supplements

  • Arterosil
  • Astaxanthin, 12 mg
  • DoNotAge Ca-AKG, 800 mg
  • DoNotAge Pure Hyaluronic Acid, 200 mg
  • NOW EGCg Green Tea Extract, 400 mg
  • Ester-C, 1,000 mg
  • Jarrow Ubiquinol, 200 mg
  • Kyolic Aged Garlic Extract (AGE), 600 mg
  • LE Super R-Lipoic Acid, 240 mg
  • LE Two-Per-Day Multivitamin
  • N-Acetyl Cysteine (NAC), 1,000 mg
  • Nuticost DIM, 300 mg
  • Taurine, 4,000 mg
  • Thorne berbercap, 200 mg
  • TMG betaine, 3,000 mg

Evening supplements

  • DoNotAgeSirt6Activator, 1,600 mg
  • Ultracur curcumin, 1,200 mg
  • LE Resveratrol, 222 mg
  • Luteolin, 100 mg
  • Huperzine A, 200 mcg

Should you try Dave Pascoe’s routine?

On the official Dave Pascoe website, Dave says his routine isn’t a prescription for anyone else. It’s his answer to “What do you do to look and feel younger than your age?”

Before you change your entire way of life and purchase dozens of dietary supplements, talk to your doctor. They can offer personalized guidance tailored to your current health status, suggesting changes that could potentially improve your overall health and influence your biological age.

Your doctor can also talk to you about dietary supplements and their potential benefits and risks. Dietary supplements in the United States aren’t regulated like drugs, and it’s up to the manufacturers to ensure their supplements are safe, effective, and contain only the ingredients listed on the label.

Incorporating some of Dave Pascoe’s lifestyle habits may lead to healthy aging, like prioritizing sleep, eating more nutrient-rich foods, and getting regular exercise.

However, his health optimization routine didn’t happen overnight. It developed over the years of him making intentional lifestyle choices that eventually turned into habits. Pascoe sustains his healthy habits by accepting that life can sometimes disrupt his routine, but he can do it later or the next day. One off day doesn’t derail him.

Key takeaways:

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