Henry Lahore, age 69, admin of VitaminDWiki – what I actually do
Yes – if you take only a single supplement, it should be vitamin D
Updated April, 2018 Low cost cofactors for vitamin D - including what I take
Table of contents
Daily
- Breakfast: Fruit then eat about 4 ounces of premixed cereal (with rice milk)
Lecithin – about 1 teaspoon
Granola
Mixed nuts (especially almonds ) and dried fruits
Cinnamon – about 1/4 teaspoon
Sesame seeds (started Jan 2015) - Supplements
Vitamin K2 LEF Super K (which has K1, K2-4, K2-7)
Omega-3 by Vectomega
this is FAR more powerful than regular Omega-3:1 capsule every 2nd day – one per day gave me a bleeding nose
Silica for strong teeth and bones – Horsetail has fixed many cracked teeth over the decades - in cereal
Boron for strong teeth and bones - When hungry drink water, if still hungry 20 minutes later then OK to eat. (very simple calorie restriction)
Nap
- 30-minute nap currently. Generally around noon. Had been only 10 minutes long 4 decades ago
I use a sleeping mask $7 which calms my eyes - similar to palming
Nap in sun in summer sun (when available) with tan-thru shorts
Virtually no meats – unless organic meat
- I am too concerned about problems with Antibiotics, Roundup, and factory feeding of animals
Lower back cushions for recliner and car
Sleep
- Firm pillow – which eliminated my sore neck when I started using it about 5 years ago
Several times a week
- Aerobic Exercise: 60 minutes every other day – bicycle/exercycle winter
- Feldenkrais – finally doing it regularly, rather than for past 40 years not doing it until some body part was aching
- Brain Plasticity with Posit Science about 3 times per week. 20 minutes each.
Has CLEARLY improved my vision, hearing, thinking and recall by at least 15 years. Have been doing this for about 6 years (since 2009) - Topical Magnesium Chloride on knees – mixed with DMSO cream to encourage MgCl to get thru skin
- Orgasm
Once every month or so for sore muscles
- D-ribose – (chewable 1.5 grams) but rarely have sore muscles now with Vitamin D and Magnesium
- Use Ultra-Blue MSM cream to relax the back-side of my sore legs if driving for > 5 hours a day
Have been using this for 14+ years - Use Penetrex cream for sore muscles
Average time and cost
| What | Minutes | Days between | Minutes per day | $ | $/day average |
| TOTAL | 80 | $12 | |||
| Health Insurance | - | 365 | 0.0 | $528 | $1.45 |
| Healthier food - guess | 10 | 1 | 10 | $5 | $5 |
| Bowflex home gym ($300 used) | 10 | 3 | 3 | - | $0.20 |
| Bicycle (cost of maintenance) | 60 | 2 | 30.0 | $0.50 | $0.25 |
| Vitamin D (50,000 IU) many reasons (BioTech) | 0.5 | 5 | 0.1 | $0.20 | $0.04 |
| Vitamin D test | 30 | 300 | 0.1 | $50 | $0.17 |
| Teeth and bones- Boron, Horsetail | 0.5 | 1 | 0.5 | $0.05 | $0.05 |
| Omega-3 | 1 | 1.33 | 0.3 | $1.33 | $1.33 |
| Vitamin K1 & K2 (-4, -7) (SuperK) | 0.5 | 1 | 0.5 | $0.30 | $0.30 |
| Magnesium Chloride Liquid oral & topical | 1 | 1 | 1.0 | $0.05 | $0.05 |
| Glucosamine, Chondroitin, MSM and Turmeric to stop knee arthritis | 1 | 1 | 1 | $0.25 | $0.25 |
| D-Ribose - restore ATP after exercise, etc | 1 | 4 | 0.3 | $0.20 | $0.05 |
| Vitamin C - many reasons | 1 | 4 | 0.3 | $0.20 | $0.05 |
| Brain plasticity - Posit Science | 15 | 2 | 7.5 | $0.10 | $0.05 |
| Surf web for health information: myself, wife, friends | 10 | 1 | 10.0 | $0.00 | $0.00 |
| Feldenkrais practitioner relieve minor aches (neck, etc) | 60 | 200 | 0.3 | $80.00 | $0.40 |
| Dental Hygienist | 80 | 100 | 0.8 | $170.00 | $1.70 |
| Brush teeth | 2 | 1 | 2.0 | $0.05 | $0.05 |
| Sleeping pill (Nutrasleep) | 0.5 | 40 | 0.0 | $0.10 | $0.00 |
| Replace 2 HEPA air filters | 10 | 100 | 0 | $20 | $0.20 |
Note: Decades ago I found that jogging/exercise did not take any time out of my day.
An hour of exercise every 2 days extended my time awake by 30 minutes each day.