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Ethan J. Alvarée

Health

I keep a public ledger of my own health data: bloodwork, body composition, prescriptions, supplements, vaccines, and the daily protocols behind them. Every measurement is dated, and some are getting old; the last full bloodwork draw was May 2024, and the DEXA scan is from the same month.

These are personal records, not medical advice.

Measurements

Body composition

From a DEXA scan at Dexa Body San Diego on May 25, 2024.

113.9 lbs
total mass
14.4%
body fat
93.7 lbs
lean tissue
-1.8
BMD T-score

Full DEXA report (PDF)

MeasureValue
Overview
Height63.0 in
Total mass113.9 lbs
Lean tissue93.7 lbs
Fat tissue15.7 lbs
Total body fat percentage14.4%
Visceral fat pounds0.16 lbs
A/G ratio0.61
Bone mineral density
BMD T-score-1.8
BMD Z-score-0.6
Metabolism
Resting metabolic rate (RMR)1350 cal/day
Trunk
Trunk
Trunk total mass53.7 lbs
Trunk lean tissue46.0 lbs
Trunk fat tissue6.6 lbs
Trunk region fat12.6%
Android
Android total mass7.3 lbs
Android lean tissue6.4 lbs
Android fat tissue0.8 lbs
Android region fat10.6%
Gynoid
Gynoid total mass17.1 lbs
Gynoid lean tissue13.8 lbs
Gynoid fat tissue2.9 lbs
Gynoid region fat17.1%
Arms
Arms
Arms total mass13.4 lbs
Arms lean tissue10.7 lbs
Arms fat tissue2.1 lbs
Arms region fat15.7%
Right arm
Right arm total mass6.6 lbs
Right arm lean tissue5.1 lbs
Right arm fat tissue1.2 lbs
Right arm region fat17.8%
Left arm
Left arm total mass6.7 lbs
Left arm lean tissue5.5 lbs
Left arm fat tissue0.9 lbs
Left arm region fat13.6%
Legs
Legs
Legs total mass36.8 lbs
Legs lean tissue30.0 lbs
Legs fat tissue5.2 lbs
Legs region fat14.0%
Right leg
Right leg total mass18.8 lbs
Right leg lean tissue15.4 lbs
Right leg fat tissue2.6 lbs
Right leg region fat13.9%
Left leg
Left leg total mass18.0 lbs
Left leg lean tissue14.7 lbs
Left leg fat tissue2.5 lbs
Left leg region fat14.1%

Open problems

Current challenges

The open problems this whole regimen is working on.

  • Low bone mineral density (osteopenia)
  • Chronic lower back, shoulder, and neck pain
  • Borderline high liver enzymes (AST and ALT)
  • High cortisol
  • High SHBG
  • High HbA1c (against my personal target; still within the lab range)
  • Graying hair in my beard
  • Deviated septum, with an average of 48 minutes of snoring a night

Measurements

Bloodwork

Thirteen panels and 94 markers across four draws, ordered through InsideTracker and Ulta Lab Tests; the most recent draw is from May 2024. Open a panel for each marker's trend, reference range, and latest value, and open a marker row for the numbers behind its sparkline.

Draws: Dec 2022, May 2023, Sep 2023, May 2024

MarkerUnitReferenceTrendLatest
mg/dL≤ 11941in range
mg/dL40–20080in range
mg/dL40–20042in range
mg/dL≤ 10024in range
nmol/L≤ 75no chart: results reported as detection limits, listed in the expanded row< 10(May 2023)
uM≤ 6.20in range
mg/dL0–15062in range

Regimen

Medications

Current prescriptions, with dose and frequency.

MoleculeDoseFrequency
Acarbose100 mgEach meal
Atorvastatin10 mgEvery other day
Ezetimibe10 mgDaily
Metformin XR500 mg2x daily
Rapamycin (Sirolimus)4 mg1x / wk
Tadalafil2.5 mgEvery other day

Current investigations

Interventions I am researching but have not adopted.

  • 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 the blood pressure benefits of angiotensin II receptor blockers.
  • Canagliflozin 100 mg / empagliflozin 10 mg · For SGLT2 inhibitor benefits on blood sugar, blood pressure, and risk of heart and kidney disease.
  • Tirzepatide 1 mg · For GLP-1 agonist and GIP analogue benefits on blood sugar, blood pressure, and risk of heart and kidney disease.
  • Low-dose naltrexone 4.5 mg · For immune system modulation and reducing inflammation-induced aging.

Regimen

Supplements

Everything I take, with the brand, the dose, and morning and evening counts. Filter by name, molecule, or brand.

43 of 43

SupplementDoseMorningEvening
AkkermansiaPendulum Glucose Control
  • 1 billion AFU · Proprietary probiotic blend (Clostridium butyricum WB-STR-0006, Clostridium beijerinckii WB-STR-0005, Anaerobutyricum hallii WB-STR-0008, Akkermansia muciniphila WB-STR-0001, Bifidobacterium infantis), chicory inulin and oligofructose
11
AstaxanthinDeva Astaxanthin Super Carotenoid
  • 12 mg · Astaxanthin
1
B ComplexThorne Methyl Guard Plus
  • 90 mg · B2 Riboflavin (as Riboflavin 5'-Phosphate Sodium)
  • 45 mg · B6 Pyridoxine (as Pyridoxal 5'-Phosphate)
  • 5 mg · B9 Folate (3mg as L-5-Methyltetrahydrofolate, from L-5 Methyltetrahydrofolic Acid, Glucosamine Salt)
  • 3 mg · B12 Methylcobalmin
  • 1800 mg · Betaine Anhydrous (Trimethylglycine)
3
BerberineDoNotAge Pure Berberine
  • 500 mg · Berberine
1
Black CurrantSwanson Full Spectrum Black Currant
  • 400 mg · Black Currant Fruit (Ribes nigrum)
1
BoronLife Extension Boron
  • 3 mg · Boron (as boron citrate / aspartate / glycinate complex)
  • 25 mg · B2 Riboflavin
1
Broccoli SulforaphaneJarrow Broccomax Mirosinase Activated SGS
  • 17.5 mg · Sulforaphane Glucosinate (from Broccoli Seed Extract [Brassica oleracea L. Italica] [Standardized to 3.5% SGS], Myrosinase Enzyme
1
Butyric AcidTesseract ProButyrate Sustained Release
  • 600 mg · Natural Butyric Acid
2
CNow C-500
  • 500 mg · Vitamin C (from Calcium Ascorbate)
  • 55 mg · Calcium (from Calcium Ascorbate)
  • 10 mg · Citrus Bioflavonoid Complex
1
Ca-AKGProhealth Longevity Calcium AKG Longevity
  • 1000 mg · Calcium Alpha Ketoglutarate
22
Cocoa FlavanolsCocoaVia Cardio Health
  • 1130 mg · Cocoapro Cocoa Extract (Bean)
  • 500 mg · Cocoa Flavanols
  • 85 mg · of which is (-)-epicatechin
  • 25 mg · Caffeine (naturally occurring)
2
CoQ10Doctor's Best High Absorption CoQ10 with BioPerine
  • 100 mg · Coenzyme Q10 (Ubiquinone)
1
CreatineLife Extension Creatine Capsules
  • 3000 mg · Creatine monohydrate
  • 33 mg · Vitamin C (as ascorbyl palmitate)
6
CurcuminLife Extension Curcumin Elite
  • 500 mg · Curcumin Elite Proprietary CGM Blend
  • 200 mg · 40% curcuminoids [from turmeric (rhizome)]
  • 15 mg · 3% turmerones [from turmeric (rhizome)]
  • 150 mg · 30% galactomannans [from fenugreek (seed)]
1
D-3Doctor's Best Vegan D3 2500 IU with Vitashine D3
  • 62.5 mcg (2500 IU) · Vitamin D3 (as cholecalciferol) (Vitashine D3)
11
DHEACountry Life DHEA
  • 25 mg · Dehydroepiandrosterone (DHEA)
1
ENow Vitamin E-Oil d-alpha Tocopherol
  • 85 mg · Vitamin E (as d-alpha Tocopherol)
4 drops
FisetinLife Extension Bio-Fisetin
  • 44.5 mg · Bio-Fisetin Proprietary Blend
  • 8 mg · 18% fisetin [from wax tree extract (stem)]
  • 15 mg · 35% galactomannans [from fenugreek (seed)]
1
GarlicLife Extension Optimized Garlic
  • 2400 mg · Garlic extract (bulb) [std. to 10,000 ppm allicin potential]
44
Garlic, Aged KyolicWakunaga Kyolic Aged Garlic Extract
  • 1200 mg · Aged Garlic Extract Powder (bulb)
44
GenisteinSwanson Genistein from Sophora Japonica, Soy Free
  • 125 mg · Genistein (Sophora japonica) (fruit)
1
Ginger RootSpring Valley Ginger Root
  • 1100 mg · Organic ginger root (zingiber officinale)
2
Glucosamine Chondroitin MSMDoctor's Best Vegan Glucosamine Chondroitin MSM
  • 1500 mg · Glucosamine Hydrochloride Potassium Sulfate (GreenGrown Glucosamine)
  • 1000 mg · MSM (Methylsulfonylmethane) (OptiMSM)
  • 600 mg · Chondroitin Sulfate (from chondroitin sulfate sodium) (Mythocondro)
  • 180 mg · Chloride (from glucosamine hydrochloride potassium sulfate)
  • 65 mg · Sodium (from chondroitin sulfate sodium)
  • 200 mg · Potassium (from glucosamine hydrochloride potassium sulfate)
44
GlycineLife Extension Glycine
  • 1000 mg · Glycine
1
TMG (Beta Anhydrous Trimethylglycine)Life Extension TMG
  • 1000 mg · Trimethylglycine (TMG) (as beta anhydrous)
2
Hyaluronic AcidDEVA Hyaluronic Acid
  • 300 mg · Hyaluronic Acid (from Sodium Hyaluronate)
3
IodineSwanson Kelp
  • 225 mcg every other day · Iodine (from kelp)
  • 56 mg every other day · Atlantic Kelp (ascophyllum nodosum) (standardized to 0.4% iodine)
1 every other day
KThorne Vitamin K
  • 1 mg · K1
  • 5 mg · K2 (as MK-4)
  • 90 mcg · K2 (as MK-7)
1
L-LysineSpring Valley L-Lysine
  • 1000 mg · L-Lysine (as L-Lysine Hydrochloride)
11
Lithium OrotateLife Extension Lithium
  • 1 mg · Lithium (as lithium orotate)
1
Lycopene21st Century Lycopene
  • 25 mg every other day · Lycopene
  • 170 mg · Calcium (as calcium carbonate)
1 every other day
MagnesiumDEVA Magnesium Glycinate with Trace Minerals
  • 300 mg · Magnesium (from Magnesium Bisglycinate)
  • 30 mg · Trace Minerals (from Utah Inland Sea)
1
Myo-inositolLife Extension Inositol Caps
  • 1000 mg · Inositol [as myo-inositol]
1
NACLife Extension N-Acetyl-L-Cysteine
  • 1800 mg · N-acetyl-L-cysteine
3
NRTru Niagen
  • 300 mg · Niagen (nicotinamide riboside chloride)
2
Omega 3 (DHA/EPA/DPA) & Omega-7DEVA Omega-3 DHA-EPA 300 mg
  • 587 mg · DHA (docosahexaenoic acid)
  • 368 mg · EPA (eicosapentaenoic acid)
  • 75 mg · DPA (docosapentaenoic acid)
  • 0.9 mg · Omega 7 (palmitoleic acid)
3
Omega 3 (ALA)DEVA Vegan Flaxseed Oil
  • 500 mg · Flaxseed Oil (organic) (Typically providing 55% Alpha Linolenic Acid)
1
Psyllium HuskYerba Prima, Psyllium Husks Veg Caps
  • 5000 mg · psyllium
4 (with meal)4 (with meal)
SpermidineNutricost Spermidine Wheat Germ
  • 1000 mg · Wheat germ extract (Triticum) (germ) (1% spermidine) (equivalent to 10 mg spermidine)
  • 0.5 mg · Thiamin (as thiamine hydrochloride)
  • 3 mg · Zinc (as zinc citrate)
2
TaurineNow Double Strength Taurine
  • 2000 mg · Taurine (free-form)
2
Urolithin ATimeline Mitopure Powder
  • 500 mg · Urolithin A
1
Zeaxanthin & LuteinSports Research Lutein + Zeaxanthin
  • 20 mg every other day · Lutein (from marigold extract [tagetes spp.]) (flower) (Lute-gen)
  • 4 mg every other day · Zeaxanthin (from marigold extract [tagetes spp.]) (flower) (Lute-gen)
1 every other day
Zinc & CopperJarrow Zinc Balance
  • 15 mg · Zinc (as zinc L-Methionine Sulfate)
  • 1 mg · Copper (as gluconate)
1

Records

Vaccines

My full immunization record, grouped by series.

Covid-19

  • Mar 2021 · 0.5mL Moderna mRNA LNP-S PF, Lot #027A, CVS Pharmacy #9145
  • Apr 2021 · 0.5 mL Moderna mRNA LNP-S PF, Lot #039A21A, CVS Pharmacy #9145
  • Oct 2021 · 0.3 mL Pfizer mRNA LNP-S PF, Lot #FH8020, CVS Pharmacy #3068
  • Sep 2022 · 0.5 mL Moderna bivalent, Lot #AS7144B, CVS Pharmacy
  • Dec 2022 · 0.3 mL Pfizer, Walgreens Pharmacy #12143
  • Oct 2023 · 0.5 mL Moderna Spikevax Cov2 updated XBB.1.5, SRS Sorrento Mesa

DTP (Diphtheria, Tetanus, Pertussis)

  • Nov 1991 · DTP
  • Jan 1992 · DT
  • Mar 1992 · DTP
  • Sep 1993 · DTP
  • May 1996 · DTP

Hib (Haemophilus influenzae type b)

  • Nov 1991
  • Jan 1992
  • Mar 1992
  • Mar 1993

Hepatitis A

  • Jul 2010 · Hep A ped/adol Lot #AHAVB349BA
  • May 2012 · adult Lot #AHAVB456AA

Hepatitis B

  • Mar 1993
  • Apr 1993
  • Sep 1993

HPV

  • Dec 2015 · UCSD SHS
  • Jan 2016 · UCSD SHS
  • Aug 2016 · UCSD SHS

Influenza

  • Jan 2003 · IIV3 HIst
  • Jan 2013 · Intradermal IIV3 P-free, MSU Health
  • Jan 2015 · ccIIV3 Flucelvax Pfree Lot #017011A, MSU Health
  • Feb 2020
  • Oct 2020
  • Oct 2021
  • Sep 2022 · 0.5 mL Sanofi-Pasteur Fluzone Quad Lot #UT7683JA0 CVS Pharmacy
  • Dec 2022 · trivalent, SRS Del Mar
  • Dec 2022 · quadrivalent MDCK pfree, Walgreens Pharmacy #12143
  • Sep 2023 · quadrivalent pfree, SRS Sorrento Mesa

Meningococcal

  • Feb 2008 · MenACWY-D Menactra Lot #PU2403AA

MMR (Measles, Mumps, Rubella)

  • Dec 1992
  • May 1996

Orthopoxvirus (Monkeypox)

  • Jul 2022 · Jynneos, North Central Public Health Center
  • Sep 2022 · County of San Diego Immunization Program

Polio

  • Nov 1991 · OPV
  • Jan 1992 · OPV
  • Mar 1992 · OPV
  • Sep 1993 · OPV
  • May 1996

Td, Tdap (Diphtheria, Tetanus, Pertussis booster)

  • Sep 2003 · Td adult adsorbed
  • Jul 2009 · Tdap adol/adult Lot #AC52B036BA
  • May 2011 · Tdap adol/adult Lot #C3540AA
  • Oct 2017 · Tdap, Beach Area Family Health Center

Tuberculosis

  • Sep 2003 · TST-PPD Intradermal

Varicella (Chicken pox)

  • Sep 1995 · Varivax
  • Jul 2010 · Varivax Lot #0069Z

Protocols

Skincare

Morning

  • SkinCeuticals C E Ferulic serum

    SkinCeuticals C E Ferulic

    • 15% L-ascorbic acid
    • 1% alpha tocopherol
    • 0.5% ferulic acid
  • Skin Aqua UV Super Moisture Gel SPF 50+

    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

    Curology custom compounded formula

    • Tretinoin 0.05%
    • Tranexamic acid 5%
    • Niacinamide 4%
  • Topical rapamycin 0.1%

    Topical rapamycin 0.1%

  • La Roche-Posay Toleriane Double Repair face moisturizer

    La Roche-Posay Toleriane Double Repair face moisturizer

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

Protocols

Diet

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

Breakfast · 6:00 AM

Brownie batter smoothieMatcha chia smoothieBlue wildflower smoothieChunky monkey smoothie

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 of nutrient-dense booster foods

Lunch · 11:30 AM

Pinto bacon ranch potato saladMuffuletta saladRamen saladFalafel salad

One Thistle plant-based lunch salad

  • 450–650 calories on average
  • 100% plant ingredients
  • 20g+ of plant protein from legumes, nuts and 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 of nutrient-dense booster foods such as spirulina, dandelion root, turmeric, chia, ashwagandha, or reishi

Dinner · 4:00 PM

Blue lagoon falafel bowlMoroccan tagine bowlCrunchy Thai peanut bowlRoasted artichoke scampi

One Thistle plant-based dinner bowl

  • 450–650 calories on average
  • 100% plant ingredients
  • 20g+ of plant protein from legumes, nuts and 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 of nutrient-dense booster foods such as spirulina, dandelion root, turmeric, chia, ashwagandha, or reishi

Protocols

Exercise

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

After a DEXA scan in May 2024 revealed osteopenia, I switched to rucking (walking with a weighted backpack) to increase bone density. I have also added a three-day-per-week strength training program to increase muscle mass and bone density.

Gear

  • GORUCK Rucker 4.0 backpack in armor grey and coyote

    GORUCK Rucker 4.0 backpack · 20L, with padded hip belt

  • Xero Zelen shoe

    Xero Zelen shoes · sustainable cork, zero-drop, wide toebox

  • Dexcom G7, the sensor I wore before switching to the Stelo

    Dexcom Stelo continuous glucose monitor · switched from the Dexcom G7 in 2026

Protocols

Sleep

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

Gear

  • Eight Sleep Pod 3

    Eight Sleep Pod 3

  • Eye shade

  • Breathe Right nose strips

Protocols

Oral care

Dental stats

  • Dental cleanings 4x per year
  • Never had a cavity
  • Invisalign and cosmetic bonding in 2017
  • Lumina Probiotic in June 2024

Routine

  • Water floss with Waterpik Sidekick · 2x per day

  • Wax floss with Slate Electric Flosser · 2x per day

  • Brush with Oral-B Genius iO Series 10 electric toothbrush · 2x per day

    • Morning toothpaste: LIVFRESH gel toothpaste with edathamil
    • Evening toothpaste: Something Nice Zero Pro toothpaste with 10% nanohydroxyapatite
Waterpik Sidekick water flosserOral-B Genius iO Series 10 electric toothbrushLumina Probiotic