Welcome to Sajic Skin Science’s exploration of health and vitality! In this blog, we share insights from Dr. Sajic, the founder of Sajic, on achieving optimal well-being. He emphasizes that true vitality comes from a harmonious balance of supplements, exercise, sleep, and nutrition.
Our comprehensive protocol is designed to help you achieve peak vitality and optimal health. This approach not only incorporates supplements but also underscores the importance of diet, sleep, and exercise. To truly benefit from any supplement regimen, it is crucial that you engage in regular physical activity, get plenty of rest, and maintain proper sleep habits and hygiene.
Good muscle tone is essential for overall health and longevity. We recommend exercising at least 150 minutes per week, which equates to 30 minutes, five times a week. This should include both weight training and cardiovascular exercises, with weights being a minimum of three times a week. Keeping your heart rate within the proper cardiac zones during cardio sessions is vital to improving your health, endurance, and VO2 max.
We have partnered with several local trainers who can provide more detailed guidance on creating an effective exercise routine tailored to your needs.
Protocol Overview
This protocol is designed to help individuals enhance vitality, increase longevity, and achieve optimal health. Dr. Dusan Sajic, a renowned expert in anti-aging and precision medicine with extensive research in gene therapy and basic science, believes that medicine should not only treat diseases but also help you achieve peak health by working with your genetics. Our approach is holistic, combining the best of modern science with personalized care.
Key Supplements
- With a regular diet, most of the supplements below may not be necessary. We suggest discussing this with a Dietitian to ensure your diet is optimized. However, with our busy lives, this may not always be possible. If you are missing certain components and nutrients, we recommend the following:
A.) The Essentials
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Vitamin D or Vitamin D3 - 5,000 IU per day
● Dosage: Take 5,000 IU gel caps daily with one tablespoon of coconut oil, olive oil, avocado oil, or MCT oil (healthy fats help with absorption).
● Benefits: Vitamin D is a powerful anti-inflammatory and antioxidant, promoting brain health, improving mood, and reducing depression. It also supports the immune system in fighting viruses.
● Note: Ensure your Vitamin D levels are checked regularly. -
Omega 3 Fish Oils - 3,000 mg total daily
● Dosage: Aim for a combined total of 3,000 mg of EPA and DHA daily.
● Benefits: Omega-3s, particularly EPA and DHA, are crucial for brain health and reducing the risk of dementia. They also promote cardiovascular health.
● Note: Avoid Omega 3-6-9 combinations, as Omega 6 can negatively impact brain function. -
B Vitamins (B-Complex) - 1 per day
● Dosage: Take one B-Complex supplement daily.
● Benefits: B Vitamins, especially B1, B2, B5, B6, B9, and B12, act as brain anti-inflammatories, supporting overall brain health. -
Zinc - 50 mg per day
● Dosage: Take 50 mg of Zinc daily.
● Benefits: Zinc supports the immune system in resisting viral infections. -
Novoslabs Optimal Mix (see below Advanced Supplements for each component)
● Dosage: As per manufacturer's recommendations.
● Benefits: A comprehensive supplement developed by Duke University anti-aging scientists containing 12 ingredients designed to support cellular rejuvenation and counteract the effects of aging. It targets aging at a cellular level, which may enhance energy, cognitive function, skin health, and overall vitality. Independent scientific studies have so far validated NOVOS Core’s claims. -
Exercise, Sleep, Positive Self-Talk, and Double Breath Breathing
● Recommendation: Regular exercise and 7-8 hours of restful sleep per night are critical for maintaining optimal health. Positive self-talk has also been shown to improve health outcomes. Look yourself in the mirror and say to yourself, “I am awesome, I love you, and we got this!”
B.) Diet Optimization
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Protein: 1 mg/lb of your ideal body weight:
● Generally, this will be over 150 mg for females and 200 mg for males.
● This is essential to help with muscle health and to minimize body fat. -
Blueberries - 1 cup per day
● Dosage: Consume 1 cup of blueberries or take blueberry extract daily.
● Benefits: Blueberries encourage the growth of new brain cells and provide significant antioxidant benefits. -
Green Tea - 1 cup daily
● Dosage: Drink 1 cup of green tea daily.
● Benefits: Green tea, particularly the EGCG component, inhibits viruses and supports overall brain health. -
Leafy Green Vegetables - 2-3 cups of vegetables daily
● Dosage: Minimum 50 mg/day (optimally 100 mg for women).
● Benefits: Leafy greens contain important minerals like calcium, potassium, magnesium, and iron, vital for strong bones, healthy muscles, nerve function, and oxygen transport. In addition, they are a good source of fiber, which promotes healthy gut bacteria, aids digestion, regulates blood sugar, and can reduce inflammation and bloating. -
Probiotics
● Benefits: Probiotics restore healthy bowel bacteria, aiding immunity, reducing inflammation, and fighting viruses.
● Look for probiotics with proven clinical research, such as Genuine Health Probiotics and VSL#3 Probiotics. -
Sugar and Carbohydrates
● Recommendation: Minimize sugar and carbohydrates in your diet. Consider intermittent fasting or a ketogenic diet for improved longevity. There is some loose evidence that a ketogenic diet in males can decrease telomeres.
C.) Others to Consider
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Melatonin - 3 to 10 mg per day
● Dosage: Take 3 to 10 mg of melatonin per day.
● Benefits: Melatonin aids sleep and has antiviral properties. -
Magnesium Threonate - 2000 mg daily
● Dosage: Take 2000 mg of magnesium threonate daily.
● Benefits: Magnesium threonate supports memory and overall brain function. -
Vitamin C - 3,000 mg daily
● Dosage: Take 3,000 mg of vitamin C daily.
● Benefits: Vitamin C is essential for fighting viruses and supporting immune health. -
Selenium - 200 micrograms daily
● Dosage: Take 200 micrograms of selenium daily.
● Benefits: Selenium supports thyroid function and can be found in foods like Brazil nuts. -
Iron
● Dosage: If your iron levels are low, take iron supplements with vitamin C for better absorption. -
Additional Antioxidants
● Recommendation: Consider adding curcumin, coenzyme Q10, taurine, and L-glutamine to your regimen for enhanced antioxidant support. Many of these can be found in foods and thus may not be as necessary as the other ones mentioned.
Hormonal Balance in Men and Women: A Cornerstone of Longevity and Healthy Aging
Hormones are the body's chemical messengers, playing a crucial role in regulating numerous physiological processes. For both men and women, maintaining hormonal balance is essential for overall health, vitality, and longevity. As we age, natural hormonal fluctuations can lead to imbalances that affect energy levels, mood, sexual function, social function, metabolism, and even increase the risk of chronic diseases.
The Impact of Hormonal Imbalance on Aging
- Physical Health: Imbalances may cause fatigue, weight gain, muscle loss, and decreased bone density, leading to conditions like osteoporosis.
- Emotional Well-being: Mood swings, anxiety, and depression can stem from hormonal shifts.
- Cognitive Function: Hormonal deficiencies might contribute to memory issues and decreased mental clarity.
- Sexual Health: Reduced libido and sexual dysfunction are common concerns associated with hormonal changes.
Bioidentical Hormone Replacement Therapy (BHRT) for Men and Women
BHRT offers a natural approach to restoring hormonal balance by using hormones that are chemically identical to those produced by the human body. This therapy can help alleviate symptoms associated with aging and hormonal decline in both sexes.
Benefits of BHRT Include:
- Enhanced Energy Levels: Improved stamina and reduced fatigue.
- Better Mood Regulation: Alleviation of mood swings and improved emotional stability.
- Increased Muscle Mass and Bone Density: Prevention of age-related muscle loss and strengthening of bones.
- Improved Sexual Function: Increased libido and improved sexual performance.
- Cognitive Support: Enhanced memory, focus, and overall cognitive function.
- Cardiovascular Health: Improved lipid profiles and reduced risk of heart disease.
Actionable Steps Toward Hormonal Health:
- Seek Professional Guidance: Consult with healthcare providers experienced in hormonal health, such as Dr. Sajic, dual-certified in Dermatology and Precision Medicine, and Dr. Parikh, a women's health GP at the Derma Skin Institute.
- Comprehensive Hormone Assessment: Undergo detailed testing to evaluate your hormone levels accurately.
- Personalized Treatment Plan: Work with your doctor to create a customized BHRT regimen tailored to your specific needs.
Advanced Supplements and Cellular Health
NMN (Nicotinamide Mononucleotide)
- Benefits: NMN is a precursor to NAD+, a critical coenzyme involved in cellular energy metabolism and repair. Supplementing with NMN can help boost NAD+ levels, enhancing energy production, reducing age-related decline, and promoting overall vitality.
Fisetin
- Benefits: Fisetin is a flavonoid found in various fruits and vegetables. It has potent anti-inflammatory and antioxidant properties and supports cellular senescence, helping to remove damaged cells and improve overall health.
Quercetin
- Benefits: Quercetin is another flavonoid with strong anti-inflammatory and antioxidant effects. It supports immune function, reduces oxidative stress, and promotes healthy aging.
Tracking Biological Aging / Tests to Order and Consider
We are getting very close to accurately monitoring, preventing, and slowing down aging. Talk to us about potentially testing the following parameters:
- Lipid markers and ApoB
ratio (measure of heart disease risk)
- HbA1c (a measure of blood sugar control)
- Hs-CRP (a marker of low-grade, chronic inflammation)
- Lipoprotein(a) or Lp(a) (related to the risk of heart disease)
- Lipid Panel
- Serum Cortisol and Salivary Daily Cortisol
- Hormone Levels (Testosterone, Prolactin, DHEAS, Estradiol, Progesterone, LH, FSH)
- MTHFR and other methylation genes, and/or Homocysteine
- Cardiac Calcium Scores
- Liver Health (bloodwork and ultrasound)
- VO2 Max Testing
Promising Experimental Treatments
a.) Anti-Aging Medications - Rapamycin
We are learning that very promising experimental treatments with Rapamycin/Sirolimus can actually slow down the root causes of aging, including hyper-functionality, quasi-programming, accumulation of diseased cells, and the removal of those cells. Currently, this is the only treatment/medication, aside from calorie restriction, to show an extension of life across multiple species. A 2024 study involving 300 human patients showed overall improvements in multiple health and well-being parameters compared to those who took a placebo and age-matched controls. The current consensus suggests that the potential benefits of low doses outweigh the risks, but it is important to discuss this treatment with one of our doctors. At this time, it is considered an experimental treatment regarding its anti-aging benefits. It may increase lipid levels and the chance of certain infections. Ask us if a low-dose weekly Rapamycin/Sirolimus therapy is right for you.
b.) Weight Management Medications
Medications like Ozempic, Mounjaro, and Saxenda can optimize your ability to lose weight and decrease body fat composition. However, these medications may come with significant side effects/adverse effects, such as nausea, vomiting, diarrhea, constipation, abdominal pain, decreased appetite, and injection site reactions. Serious adverse effects include pancreatitis, gallbladder disease, kidney injury, hypoglycemia, thyroid tumors, and rare severe allergic reactions. They are unsuitable for individuals with a history of medullary thyroid carcinoma, pancreatitis, severe gastrointestinal disease, and for pregnant or breastfeeding women. While using these medications to improve body composition is experimental, they show promise. This off-label use is not yet well-supported by extensive research and poses potential risks, necessitating close monitoring. The drugs primarily enhance insulin secretion, reduce glucagon, slow gastric emptying, and promote satiety, with limited evidence on their specific effects on muscle versus fat reduction. Patients opting for this treatment will undergo rigorous supervision to manage any complications and ensure safety. Our goal is to leverage the potential benefits of these medications under strict medical guidance. Additionally, it is crucial to start with proper diet and exercise before considering medication. You must also stop alcohol intake while on these medications.
c.) Peptides
Peptides like BPC-157 and TB-500 have been widely discussed on social media, and we have received many questions about them. Some studies suggest that they may assist with healing injuries, but larger studies are needed to validate this claim. It is important to know that these treatments are very experimental and currently not approved for human use by Health Canada or the FDA.
Proprietary Information
This protocol is proprietary and the property of Dr. Dusan Sajic. It is provided to his patients after careful review of their current health and history. This protocol is not intended for, nor should it be shared or used by anyone who has not been seen by Dr. Sajic, as necessary modifications or contraindications may depend on the patient’s condition. All rights are reserved. This protocol is protected by copyright.
