Week 11: A Doctor’s 52 Week Journey to an Unprocessed Life

**Key Points and Decisions**    May successes included daily greens/berries, strong time-restricted feeding, good ethanol control, and realignment after setbacks; vegan days averaged 2–3 per week with some packaged-food lapses during on-call weeks.    Biological age tested 14 years younger and cardiovascular age 5 years younger despite minor blood-work artifacts from fasting and allergies.    Core stack limited to calcium, vitamin D, B12, omega-3, acarbose, and the five pillars (diet, movement, sleep, connection, plastics); rejected aesthetic interventions such as Botox or mTOR-inhibiting creams.    Decision to avoid “grifting,” product sales, or extreme longevity-expert trends; focus remains on education and personal documentation.    Acknowledged challenges from girlfriend’s baking and family sugar exposure while committing to natural mTOR inhibition via calorie restriction, fiber, and exercise.   **Next Steps**    Increase vegan days to 3–5 per week with daily greens, berries, beans, and fermented foods (including new turmeric-ginger-onion-cabbage ferments).    Add a fourth training day (two-a-day format) targeting 3 cardio + 3 resistance sessions plus tennis for balance and bone health.    Install blackout drapes and maintain 66°F room; enforce 8 p.m. snack cutoff for improved sleep.    Set up home gym, music corner (guitars, harmonica, saxophone), and pursue classes/clubs for social connection and creativity.    Eliminate remaining plastics (bottles, pens, kitchen storage) by switching to glass, steel, and natural fabrics.    Continue weekly resident teaching on microbiome and functional health; prepare for June 18 house closing while maintaining podcast consistency.