Diary of a CEO: The SHOCKING Truth About Supplements No One Tells You

Key Takeaways

• Pulse supplements like Resveratrol and Metformin/Berberine – take every other day instead of daily for better longevity effects
• Use saunas regularly (preferably dry sauna over steam) – linked to reduced heart disease and mortality
• Combine fasting (skipping meals) with intense aerobic exercise (5 minutes of panting-level exertion, 3x/week)
• Red light therapy works – use correct wavelengths for mitochondrial benefits (can help with hair preservation too)
• Cold plunges may aid muscle recovery and mental clarity, though research is still emerging

Supplements & Protocols Mentioned

• Resveratrol: Every other day dosing (found in red wine)
• Metformin/Berberine: Every other day, avoid before workouts
• NMN: Daily (dosage not specified)
• Spermidine: Derived from wheat germ, stimulates autophagy

Products & Gear Mentioned

• Red light cap (for hair preservation)
• Home sauna (preferably dry sauna over steam room)

Notable Quotes

“Those that didn’t do regular sauna bathing tended to die earlier in particular from heart disease”

“When you’ve got a placebo controlled trial… then they’re better [than association studies]”

Bottom Line

Pulse your supplements (every other day), use saunas regularly, combine fasting with intense cardio, and consider red light therapy – these are the most impactful, evidence-backed longevity strategies.

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