Lifestyle and Business Management
📌 Dean runs multiple businesses in the property space, including short-term and long-term rentals, and coaches professionals aiming to exit their 9-to-5 jobs.
🧠 Despite running multiple businesses, Dean finds the property side low-stress, though his mind is constantly active due to having ADHD, making his supplement focus brain-geared.
🌙 His evening routine involves disciplining himself to put away his phone and laptop around 9:00–9:30 PM, prepping for the next day, and aiming for bed around 10:00 or 10:30 PM.
🏋️ Dean dedicates 9:00 AM to 11:00 AM daily to the gym and sauna, attending the sauna approximately five times a week for detoxification and stress relief.

Recovery and Optimization Techniques
🧘 Dean uses a PEMF mat on the 'calm' setting for 15 minutes before sleep on stressful days, often in combination with a red light mask.
👐 Grounding (feet touching the earth) is noted to significantly improve Heart Rate Variability (HRV), a key metric for stress and heart health.
☀️ Exposure to red light therapy in the morning is associated with improvements in recovery scores, linked to resting heart rate and HRV, potentially complementing melatonin regulation.

Supplementation and Biomarker Improvement
🌟 Dean achieved a phenomenal pace of aging score of 0.45 (slower aging than Brian Johnson's benchmark) over an 11-month period.
🧠 Key supplements driving improvement, especially for his brain age (which was initially like a 40-year-old's), were Acetyl-L-Carnitine and Choline, described as "game changers."
📉 He added several supplements targeting detoxification and supporting the NAD salvage pathway, including NAC, RALA, Quercetin, and Glycine, which helped drop his IL-6 inflammation marker from the 16th to the 6th percentile.
🍎 Detoxification focused on swapping frequently consumed "Dirty Dozen" items (like apples and strawberries) for cleaner alternatives to lower glyphosate exposure (which was high at 92nd percentile).

Future Optimization and Testing Strategy
🧪 Dean emphasizes a scientific approach: test, baseline, improve, and retest, focusing on the most problematic areas identified in biomarkers.
🔬 Future testing frontiers for Dean will include focusing on hormones and getting baseline measurements for DHEA, alongside continuing to monitor parameters like blood urea nitrogen and red cell distribution via regular blood tests.
⚖️ He advocates for an educated balance in biohacking, warning against becoming too neurotic about eliminating every potential toxin, as this excessive strictness can negatively impact gut microbiome diversity and overall pace of aging scores.

Key Points & Insights
➡️ The combination of Acetyl-L-Carnitine and Choline was identified as providing a massive, measurable difference in performance markers for Dean.
➡️ Prep for the next day during the last hour before sleep (around 9 PM to 10 PM) significantly reduces morning rush stress, especially helpful for those with ADHD.
➡️ Avoid being too strict with diet and training to the point of inducing stress, as this can paradoxically shorten telomeres and negatively affect overall health markers.
➡️ Supplementing both through diet (e.g., NAC, Glycine) and lifestyle (sauna) for detoxification is crucial, especially when dealing with high exposure to toxins like glyphosate.

📸 Video summarized with SummaryTube.com on Dec 02, 2025, 12:21 UTC