A practical longevity and performance dashboard combining my genetics, ancestry, epigenetic strategy, prostate health priorities, supplement routine, everyday foods, and race-specific fueling.
The rule is consistency over perfection. The dashboard follows the habits you already do well: collagen in coffee, creatine in whey, daily tray after training breakfast, evening trays when remembered, glycine bedside.
Collagen peptides in coffee + L-theanine 200 mg with coffee.
Why: collagen supports tendon/joint/connective tissue. L-theanine helps smooth caffeine, calm focus, and jittery stress response. Keep both with the coffee habit, not in the evening trays.
Take the daily prostate-epigenetic core with food after the workout or with breakfast on non-training days.
Whey + creatine: keep powder habit separate. Transparent Labs whey covers leucine; it does not replace bedtime glycine.
Alternate Tray A and Tray B at dinner. Missing nights is acceptable and may reduce over-supplementing.
Example: Mon A, Tue B, Thu A, Sat B. Or simply grab whichever tray is next.
Creatine, beta-alanine, beetroot, whey, electrolytes, Infinit, bromelain, HMB, race carbs.
Use based on session type, heat, sweat rate, race week, and GI tolerance.
Glycine capsules + optional magnesium glycinate. Do not put glycine in the whey bucket.
Target: 2–3 g glycine before bed if tolerated. Capsules improve consistency.
Longevity nutrition and performance nutrition are not the same thing.
Eat colorful, high-fiber longevity foods most of the time. Temporarily shift to low-residue carbs before races or key sessions.
Tray 1 is the minimum daily/travel tray. Trays A and B are dinner alternates. The goal is sustainable execution, not a perfect laboratory routine.
These do not belong in the main trays. Keep them in the workout cabinet and use based on the session: CrossFit, long rides, race week, heat, sweat, or recovery block.
| Item | Use | Why for Will | Timing |
|---|---|---|---|
| Transparent Labs Whey Isolate | Post-workout protein | Leucine-rich; supports muscle protein synthesis. Does not replace glycine. | 25–40 g after training or when protein is short. |
| Creatine monohydrate | Daily powder habit | Power, muscle, cognition; fits aging athlete and CrossFit/endurance overlap. | 5 g in whey shake. |
| Beta-alanine SR | Hard efforts/CrossFit | Muscle carnosine buffering for intense intervals and burning legs. | Daily loading; split doses; not just acute pre-workout. |
| Beetroot / nitrates | Long/hard sessions | Nitric oxide/endurance support. | 90–120 minutes before key workouts or races. |
| PH 1500 / electrolytes | Heat/sweat/long rides | Heavy sweater support; sodium prevents under-fueling with fluids alone. | Before and during long/hot sessions. |
| Infinit | Long sessions | Carb/electrolyte fuel for >90–120 min sessions. | During long rides/runs. |
| Bromelain | Recovery/inflammation | Fits joint/inflammation/recovery lane. Optional, not core daily. | Post-workout or recovery blocks. |
| HMB | Heavy blocks/calorie deficit | Anti-catabolic support for masters athlete during hard load. | Training blocks, soreness blocks, weight-cut phases. |
| Rice cakes / honey / banana / applesauce | Low-residue carbs | Easy gut fuel before training/racing. | Before early sessions or race morning. |
| L-theanine | Coffee/calm-focus support | Smooths caffeine response; useful with your morning coffee habit and COMT/ADRB2 stress-caffeine logic. | 200 mg with coffee, daily if drinking coffee or as needed. |
| Optional: taurine | Optional experiment | Electrolyte/cardiac/cramp-support lane; not mandatory. | Trial in training only. |
| Optional: collagen + C | Tendon/joint support | Already good habit in coffee; vitamin C capsule can support collagen formation. | Coffee collagen AM; C capsule evening. |
| Optional: Siberian ginseng / Eleuthero | Adaptogen experiment | Mixed endurance evidence; not core. | 2–4 week trial only; avoid race week unless tested. |
Each card is written in “why for Will” language. Product links are clickable. Amazon links are mostly search links so you can choose the exact seller/flavor/size.
NOW L-Theanine 200 mg
Morning Coffee Habit 200 mg With coffee, daily or as needed
Benefit
Calm focus and smoother caffeine response without turning it into another evening tray pill.
Why for Will
Original stack linked this to COMT/ADRB2 stress-caffeine logic. Best placement is with morning coffee next to collagen.
This view ranks foods and supplements by four lenses: genes/nutrigenomics fit, prostate support, longevity/living to 100+, and performance. Shopping lists are practical; this tab tells you what matters most.
Five stars does not mean “take more.” It means high strategic value for your profile and goals.
Daily core items should be easy and repeatable. Performance items can be very important but only around the right workout or race.
These are ranked by strategic value, not by how much to eat in one sitting.
Daily core items rank high for longevity/prostate/genes. Workout shelf items rank high for performance but are situational.
Use these when you are deciding what to buy, pack, or emphasize for a specific goal.
This adds ancestry context to the nutrigenomics and performance plan. Ancestry is not as specific as SNP data, but it helps explain why a Nordic/British-Irish plus Southern Mediterranean pattern fits so well.
Best-fit foods: potatoes, oats, eggs, fish, dairy, carrots/root vegetables, crucifers, berries and apples.
Will note: supports potatoes, oats, eggs, Greek yogurt/kefir, crucifers and root vegetables as normal staples.
Best-fit foods: salmon, anchovies, sardines, mackerel, berries, oats, potatoes, kefir/yogurt, cabbage-family vegetables and mushrooms.
Will note: strong fit for omega-3 foods, vitamin D awareness, berries, dairy and root vegetables.
Best-fit foods: extra virgin olive oil, tomatoes/tomato paste, garlic, onion, oregano/parsley, fish, legumes, greens and pomegranate.
Will note: tomato sauce + olive oil is a prostate-longevity food, not just pasta sauce.
Ashkenazi Jewish 5%, Near Eastern 1%, Finnish 0.2%, Broad NW European 8.3%.
Food overlap: fish, eggs, fermented foods, cabbage, yogurt/kefir, legumes, pomegranate, herbs, spices and walnuts.
The strongest pattern is not salad-every-day, keto, vegan or junk-carb endurance eating. It is a Nordic/British-Irish + Mediterranean hybrid with a separate race-fuel override.
No. Salad is healthy, but it is not the only way to eat vegetables, and it is not obviously the center of your ancestry pattern.
You do not need to stress about not eating raw salad every day. Your stronger pattern is fish, berries, potatoes/root vegetables, dairy, crucifers, tomatoes/olive oil, eggs, herbs and legumes away from race week.
Cooked vegetables, crucifers, tomato sauce, mushrooms, carrots, broccoli, greens, soups and stir-fries can fully count as plant intake.
Genes are the hardware; epigenetics is the software. The protocol emphasizes detox response, methylation, mitochondrial renewal, inflammation resolution, and muscle-aging defense.
Levers: sulforaphane, cruciferous vegetables, exercise hormesis.
Will reason: GSTM1-null rationale from the prior stack makes sulforaphane a high-value daily anchor.
Levers: methyl-folate/B12/P5P/TMG, choline, eggs, glycine, adequate protein.
Will reason: MTHFR + PEMT/BHMT pressure makes methylation support useful, but dose should remain practical and lab-aware.
Levers: urolithin A, CoQ10, creatine, Zone 2, intervals, sleep.
Will reason: endurance performance and longevity both depend on mitochondrial capacity and recovery.
Levers: omega-3/anchovies, curcumin, pomegranate, sleep, not overtraining.
Will reason: high training load requires recovery signaling, not just more anti-inflammatory pills.
Levers: whey leucine, creatine, strength training, collagen/tendon support.
Will reason: at 60, muscle maintenance and tendon resilience are central to healthspan and performance.
Levers: longevity carbs most days; low-residue carbs before key training and races.
Will reason: the gut needs different fuel on race week than on anti-aging days.
Low-residue is a temporary performance tool, not your everyday longevity diet. Protein stays in the plan, but the type and timing get simpler as race day approaches.
Chicken, turkey, eggs, salmon, cod, tuna, Greek yogurt, whey isolate, lean steak if it digests well.
Mostly normal longevity foods. Avoid fast food, fried food, spicy food, alcohol, huge restaurant meals, and new foods.
Chicken, turkey, eggs, white fish, moderate salmon, Greek yogurt, whey isolate.
Jasmine rice, white basmati rice, Yukon potatoes, white pasta, sourdough, bagel, rice cakes, banana, applesauce.
Avoid: Brussels sprouts, broccoli, beans, lentils, chia/flax, big nut portions, high-fiber wraps, spicy sauces, fried foods.
Chicken, turkey, white fish, eggs earlier in day, small Greek yogurt only if very familiar.
Chicken + jasmine rice cooked in chicken broth + olive oil + salt. Or white fish + Yukon mashed potatoes with broth + olive oil + salt.
Rule: boring is good. Digestibility beats perfect nutrition.
Plain bagel + honey + banana. Or rice cakes + honey + banana. Or cream of rice + maple syrup/honey.
Optional 10–20 g whey isolate only if tested. Avoid a large protein/fat load right before running.
Avoid: Greek yogurt unless repeatedly tested, eggs right before running, nut butter, fiber cereal, oatmeal if bulky, chia/flax, anything new.
Practical foods to buy when traveling for a race. Goal: familiar, low-residue, low-risk foods for the night before and morning of, with enough protein but not a gut bomb.
Keep it boring. The night before is not the time for healthy variety. It is the time for gut predictability.
Turkey + bread/bagel + mustard
Microwave jasmine rice + chicken/turkey + salt
Microwave potato / mashed potatoes + chicken/turkey
Simple carbs, small optional protein, nothing new.
Plain bagel + honey + banana
Add coffee if normal. Add sodium/electrolyte plan if heat/humidity or long event.
Rice cakes + honey + banana + applesauce pouch
Great if nervous stomach or early hotel departure.
Ground white jasmine rice cereal / Cream of Rice + honey/maple + salt
Best if you have microwave/kettle and have tested it.
Overlap is allowed. The key is knowing when you are fueling a workout versus signaling longevity.
Grouped by purpose so shopping matches the dashboard: performance foods, longevity foods, performance supplements, longevity supplements, and bedtime recovery.
A merged, categorized store list for you and Tricia. Use the checkboxes while shopping. This is intentionally broader than the performance/race list.
Clickable references used for the dashboard. This is not medical advice; use labs and clinician guidance for vitamin D, zinc, methylation dosing, prostate markers, and medication interactions.