Profile: Dave Pascoe

By mfitz on December 18, 2024

Dave Pascoe is 61-years-old in that photo. Yes, there may be some image manipulation, but he looks pretty much the same in all the other photos I’ve seen of him. Pascoe ranks highly in the Rejuvenation Olympics (more on that Friday) and has impressively reduced his biological age to approximately 37 years through a comprehensive health and longevity regimen. How did he do it? Here’s a high-level breakdown of his routine:

Sleep, Mind, & Social: Prioritizes quality sleep, stress management, and quality time with others
Exercise: Incorporates HIIT, strength, and mobility training, with a diverse range of activities like biking, hiking, yoga, Pilates, and CAROL AI bike workouts.
Diet: Follows an omnivorous diet with high-quality, unprocessed, nutrient-dense foods, including a daily big salad. No strict calorie restriction or fasting, though he finishes eating early in the day to promote better sleep.
Vices: occasional, moderate alcohol
Metrics: Monitors health through fitness trackers (Oura Ring, Fitbit, etc.), monthly blood work, biannual epigenetic age tests, and annual full-body scans.
Cosmetic: Uses hair dye and facial fillers to maintain a youthful appearance.
Supplements: Too many to list. Takes approximately 170 supplements daily, but notably does not use testosterone.
Experimental Treatments: Engages in infrared saunas, electromagnetic therapy, peptides, and hormone therapies.

My Take: Dave Pascoe is what I’d call “all-in.” He dedicates huge time, energy, and money to longevity—far more than most people are likely willing or able to commit. He’s wealthy, retired and his extreme results are due to his extreme actions. While his spending is not at the extraordinary levels of figures like Brian Johnson ($2 million annually) or LeBron James ($1.5 million annually), he still invests about $30K a year—nearly equivalent to the average American’s mortgage.

Takeaways for You: If you have the time, money, and inclination to really commit then Pascoe’s routine would be a great place to start. Try what he’s doing and see what works for you. For those of us who are not yet rich and retired I’d suggest:

Focus on foundational aspects of his routine, such as improving sleep, exercising regularly, and adopting a nutrient-dense diet.
Let him play guinea pig for the exotic experimental treatments. As these therapies gain more evidence and become affordable, consider integrating them into your own routine.

Fortunately he’s got an exhaustive list of everything he does and/or has tried on his Website: https://www.davepascoe.net/ It’s a lot to pour through but he’s got some great info there.

In the coming weeks, I’ll profile other individuals excelling in longevity and dissect their approaches to identify common themes and actionable insights. Stay tuned!