The Highest Level of Published Human Optimization

Written by willboutte in Uncategorized

Blueprint

Blueprint Starter Guide 

By The Numbers 
Step 1:  Meal Prep

Step 2: Supplements

Step 3: Measurements

Bryan Johnson’s Blueprint

Current Results 
Routine Measurement
Heart / Brain / Lung
Gastrointestinal
Hair / Skin / Eye / Ear
Oral / Sleep / Other
Diet / Supplements
Fitness
Notable Challenges 
Appendix

Latest Photos 
[Archived] Monthly Notes

Join our team →
Media Kit →

Connect

Twitter

YouTube
Medium

Instagram

LinkedIn 
bryanjohnson.co
Reddit 
Newsletter

Email Subscribe

news@bryanjohnson.co

Be the next evolution 
of human

MY RESULTS FROM 2 yrs of Blueprint:

+ 5.1 yrs epigenetic age reversal 
+ Slowed pace of aging by equivalent 31 years
+ Now aging slower than the average 10 yr old
+ Ideal muscle & fat (MRI)
+ 50+ optimal clinical outcome biomarkers
+ 100+ markers < chronological age
+ Several fitness tests = 18yr old
+ body runs 3F° cooler

[Details below] 

Blueprint Philosophy: Zeroism

The enemy is Entropy. The path is Goal Alignment via building your Autonomous Self; enabling compounded rates of progress to bravely explore the Zeroth Principle Future and play infinite games.

wtf does any of that even mean? 
This time, our time, right now – the early 21st century – will be defined by the radical evolution of intelligence: human, AI and biology. Our opportunity is to be this exciting future. 

Entropy = aging and deterioration. Goal Alignment via your Autonomous Self aims to combat entropy by maintaining perpetual youth. Maximally slowing your pace of aging and reversing the aging that occurs. 

This is done by empowering your body with decision authority and demoting your mind. You want as-perfect-as possible health? Get out of the way and let a system comprised of your body + science do the work. That’s counter intuitive. We are accustomed to thinking our minds are the solution; not the primary problem. 

Practically, I do this by routinely taking hundreds of measurements of my body’s 70+ organs, enabling my heart, liver, lungs and kidneys to speak for themselves what they need to be in their ideal state. My mind is unauthorized to grocery shop, peruse the pantry, spontaneously order pizza, eat a dessert – to basically make any food related decision. This is my Autonomous Self. 

This Automation – and the elimination of self destructive behaviors – allows you to improve at the rate at which you can automate important functions without thinking about them – in this case, your health. 

Improve at the speed of compounded gains, opening up a future of possibilities more expansive than our imaginations are capable of grasping, a Zeroth Principle Future. 

Talent hits the target that no one else can (First Principles); Genius hits the target no one can see (Zeroth Principles). 

Lucky us we exist; let’s play an infinite game together. 


“Talent hits a target no one else can hit; Genius hits a target no one else can see.” – Arthur Schopenhauer

Embrace ♥️:

  • systems over willpower 
  • data over human opinion 
  • harmony over addiction 
  • compounded rates of self improvement 

Rebel 👿 against: 

  • addictive algorithms 
  • corporate profiteering at your detriment 
  • social norms encouraging bad behavior
  • self sabotage

FRONTIER OF HUMAN ASPIRATIONS

On the surface, Blueprint may seem something about health, wellness and aging. It’s really a system to make tomorrow better for you, me, the planet and our shared future with AI. 

Blueprint was born after feeling helpless to stop myself from overeating to soothe the pains of life. Despite my successes: raising three kids and selling my business Braintree Venmo for $800 million; when 7pm rolled around, there was nothing I could do to stop myself from engaging in this self destructive behavior. 

I had a Goal Alignment problem within Self. Evening Bryan was causing chaos, disrupting sleep, and ruining life for all other Bryans. Playfully, one day, I revoked Evening Bryan’s decision making authority to eat food. 

Now, my body’s 70+ organs speak for themselves, through hundreds of measurements (blood, saliva, stool, fitness tests, and imaging), communicating what they need to be optimal. Freeing myself from the moment to moment chaos of my mind has been the most liberating experience of my life.

Now, I feel happier, more alive and fulfilled than any time of my life. I am nicer to those around me, no longer irritable and my mind is clear. It made me wonder: instead of pointing at others and demanding change, could the societal and planetary change we desire start by changing ourselves from within? Weirdly, could the future of being human start by eating our vegetables and stopping self destructive behaviors? 

We all feel it: things aren’t quite right in the world. What’s our plan? Blueprint is the baby step in that direction.

Does Blueprint work? Here is my data after 18 months of adherence

OPTIMAL CLINICAL OUTCOME RANGE

BIOMARKER                                                                                         RESULT                        AGE EQUIVALENT                                OPTIMAL CLINICAL OUTCOMES  RANGE (OCOR)
ALTOPTIMAL18<15
BMIOPTIMAL22.8<22.5
Fasting plasma glucoseOPTIMAL8228 (max reduction)<95
Body FatOPTIMAL6.916 (max reduction)<10%
Cholesterol (total)OPTIMAL158
DHEAOPTIMAL14925 (max reduction)< age 50
Free Testosterone Index OPTIMAL0.3941< age 50
GGTOPTIMAL13<14
Glutathione OPTIMAL22729< age 30
Grip Strength DominantOPTIMAL13433 (max reduction)< age 30
Grip Strength Non-dominantOPTIMAL12443 (max reduction)< age 30
HbA1COPTIMAL4.528 (max reduction)4.5-5.6
HDLOPTIMAL7350 – 60
hsCRPOPTIMAL0.4610 (max reduction)<0.55
IGF-1OPTIMAL12575 – 150
LDLOPTIMAL74< 100
NADOPTIMAL52.616 (max reduction)< age 30
PSAOPTIMAL0.6822 (max reduction)< age 30
RDWOPTIMAL11.318 (max reduction)< age 30
SHBGOPTIMAL68
TSHOPTIMAL1.941 – 2.1
Triglycerides OPTIMAL5527 – 89
Testosterone OPTIMAL76933 (max reduction)
VO2 max treadmillOPTIMAL53.618 (max reduction)< age 30
WBCOPTIMAL4.53.5 – 6
20th percentile telomeres PBMCOPTIMAL728 (max reduction)< age 30

SLOW HOW FAST YOU AGE

My rate of aging is .76 based upon a state of the art epigenetic clock DunedinPACE (Dec 22 updated speed of aging .69). For every 365 days, I age 277 days. Netting me Oct, Nov and Dec for free, lol.  A rate of aging slightly above 1 can increase risk of death by 56% in the next 7 years and increase risk of a chronic disease diagnosis by 54% over the next 7 years.

KNOW YOUR BIOLOGICAL AGE

Last year I reduced my epigenetic age by 5.1 yrs in 7 months. That’s .73 years of age reversal, per month, using a multi-epi-clock average[1]. 

[1] Epigenetic based tests are currently silver standard to gold standard phenotypic aging markers; as it is not proven that reversing epigenetic age clocks improves clinical outcomes, whereas reversing phenotypic markers do.

Blueprint Principles

For thousands of years, the human experience has been roughly the same.  Things are about to change, and radically. Blueprint is about riding the torrid waves of technological and scientific progress into the future. 

Principle 1: Self destructive behavior is kinda insane
Principle 2: Empower your body to speak for itself 
Principle 3: The aspirations we need are beyond our imagination 
Principle 4: Look in the darkness to avoid being blinded by the light

Principle 1: self destructive behavior is kinda insane 

Isn’t it weird that we committ the same self destructive behaviors hundreds or even thousands of times in a lifetime? Even when we know they shorten our life, accelerate disease and aging, cloud our judgement and make us feel miserable. 

Maybe this behavior is a little embarrassing as the self proclaimed most intelligent species on this planet?  

What if we didn’t commit self harm? What if it wasn’t normalized and gleefully blessed and encouraged by society? 

If you’d like to stop this insanity…:identify the worst version of yourself. For me, it was 7pm Bryan who would eat everything in sight to try and momentarily escape life pain. He is a monster, overpowering, and indifferent about all other Bryans needs. A sweet talker and expert rationalizer.  7pm Bryan ruins life quality for all other Bryans: 

  • awful sleep
  • overweight
  • poor health
  • accelerated aging & disease 
  • turbulent emotions
  • depressing life outlook

The solution: revoking 7pm Bryan’s authority to eat food.

Now your turn: 

  • Step 1: identify your 20% rascal.. 
  • Step 2: list what decisions they are and are not authorized to make
  • Step 3: wait for them to appear 
  • Step 4: approve or deny their requests using step 2 list  
  • Step 5: celebrate happy you for stopping self harm.

Believe it or not, this is your most consequential and powerful life intervention. 

Principle #2: Empower your body to speak for itself

What and when I eat is decided by asking my heart, liver, lungs and my other 70+ organs what they need to be optimal. This is done by doing hundreds of organ measurements on a regular basis and then carefully analyzing gold standard scientific evidence. 

My mind is demoted, Self is elevated. 

Allowing our minds to do whatever it wants, whenever it wants, and offering any explanation it wants is a bedrock of our reality. So firmly rooted that it’s beyond most of our imaginations that it would be checked by any other system of decision making. 

Blueprint takes better care of me than I was ever able. It will for you too. 

Principle #3: The aspirations we need are beyond our imaginations 

It would have been hard to predict the books that would be written with the introduction of the printing press; or what the internet would enable. The same principle applies to what the human race can become when paired with the torrid wave of technological and scientific progress. We can take baby steps as we work on stretching our imaginations: 

  • Week 1: drink the Green Giant (GG) daily. 
  • Week 2: GG + Super Veggie (SV) daily.
  • Week 3: GG + SV + Nutty Pudding (NP) daily. 
  • Week 4: GG + SV + NP + supplements daily.

[Recipes]

Principle 4: Look in the Darkness to avoid being blinded by the light 

A person is looking for their keys under a street light. Someone walks by and inquires, “Are you certain you lost your keys here?”

“No” they reply, “I lost them across the street.”

Confused, the stranger says, “Then why are you looking here?”

They responded, “The light is much brighter here!” 

#

Common reactions to Blueprint: 

  • Bryan, you are surely miserable
  • It would be hilarious if Bryan got hit by a bus, lol  
  • I’d rather die than eat veggies, berries and nuts 
  • This is dystopic 
  • I wish u knew my joy of pizza + donuts

Or, maybe is it? 

  • I have no control over myself and feel powerless to change
  • Changing feels impossible  
  • I am scared of being left behind
  • I’m addicted to self sabotage
  • Without unlimited choice to do whatever I want, existence doesn’t make sense to me 

I hear you. I’ve been there. Felt and thought all these things. 

We all know this: no one wants to be sick, diseased and sad. We all want exceptional health and vibrancy. 

Blueprint Starter Guide

This web site is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.

Contents

Blueprint by the numbers  

Step 1: Meal preparation 

Step 2: Supplements

Step 3: Track progress with measurement [Blood panel and Specialty Tests]

BY THE NUMBERS

Monthly Blueprint cost = $1,684.50 
Daily Calories = 1,977

Food Costs 
$44.91 / day (vary by geography) 

  • The Green Giant: $9.91
  • Super Veggie: $11
  • Nutty Pudding: $11
  • Third meal: $11
  • Other: $2 (i.e. extra virgin olive oil, brazil nuts)

Supplements Costs 
$11.24 / day 

  • Morning: $5.76
  • Dinner: $5.48

Kitchen Readiness Costs
(one time cost)
Total approx ~$500

Initial Test Costs
(every 3 to 6 mths)
Total: ~$350

  • Blood panel

Daily Calories
1,977 daily calories

  • Green Giant – 150
  • Nutty Pudding – 310
  • Pea Protein – 260
  • Super Veggie – 379
  • Olive Oil – 240 (2 Tbsp daily) 
  • Dark chocolate – 138
  • Third meal – 500

Step 1: Meal Prep

Three meals daily: Super Veggie and Nutty Pudding, and a third that varies and consists of vegetables, nuts, seeds, and berries. Each has been methodically crafted based on gold standard scientific evidence for optimal nutrition. They continue to be modified at the introduction of new evidence.

A DAY’S WORTH OF FOOD:

Upon waking: The Green Giant

Morning pills 

Super Veggie

  • Black lentils, 300 grams (weighed cooked)
  • Broccoli (head+stalk), 250 grams 
  • Cauliflower. 150 grams 
  • Shiitake or Maitake Mushrooms, 50 grams 
  • Garlic, 1 clove (a piece)
  • Ginger Root, 3 grams 
  • Lime, 1 
  • Cumin, 1 Tbsp
  • Apple Cider Vinegar, 1 Tbsp
  • Hemp Seeds, 1 Tbsp
  • After prep, drizzle 1 Tbsp of Extra Virgin Olive Oil 

Recently been springkling 1 Tbsp of 100% dark chocolate to dish
(All organic)

Super Veggie Preparation instructions

  • Weigh vegetables. Place broccoli, cauliflower, mushrooms (maitake or shiitake), ginger and garlic in boiling water*. Boil until tender (7-9 min). Steaming is also acceptable. 
  • You can choose to blend or keep whole pieces. 
  • Blend in a high-speed blender place 1 Tbsp of dried cumin, 1 Tbsp of apple cider vinegar, 1 fresh Lime, cooked black lentils, the strained cooked vegetables, and blend until it becomes thick soup. Can also serve as the picture above. 
  • If needed add some of the vegetable water (or steaming water) to thin out the texture. 
  • Top with hemp seeds.

Prepared correctly, taste should be an easy and smooth tasting veggie hummus. No smell/taste of garlic. 

I season it with NuSalt (potassium chloride).  

*Cooked via low temperature, high humidity, high acidity, high antioxidant cooking methods to minimize formation of Advanced Glycation End-products (AGEs) and Advanced Lipid Peroxidation End-products (ALEs).

A note on Super Veggie taste. The food I eat is delicious to me; one of the most exciting moments of my day. Both my teenage boys, mother, father, and brother eat the same foods daily and they love them too. When starting, sometimes there is a period of adaptation and some want to play with the recipe and texture. 

Blueprint breaks all kinds of social norms which predictably triggers human responses that draw those lines. My favorite: my 16 yr old eats Super Veggie for school lunch. His friend offering his observations 😂 

Super Veggie ready to serve 

Super Veggie hummus w/ olive oil & chocolate…

Nutty Pudding

50-100 mL Malk Almond Milk 
3 Tbsp ground macadamia nuts 
2 tsp of ground walnuts 
1 tsp of ground flaxseed (seed that is ground into flour)
1/2 brazil nut 
1 Tbsp non dutched cocoa
1 tsp sunflower lecithin
1/2 tsp ceylon cinnamon 
1 cup blueberries/raspberries/strawberries (your choice) 
3 cherries 
2 oz freshly squeezed pomegranate juice

Nutty Pudding Preparation instructions

  • Add 50-100 mL Malk Almond/Macadamia Milk based upon desired consistency. 
  • Add walnuts, macadamia nuts, ground flax seeds (highest nutritional value to buy seeds and grind)  
  • Add cocoa, sunflower lecithin, cinnamon
  • Add 3 cherries, 1/2 cup of berries (save half for topping) & pomegranate juice 
  • Mix on high for 3 or 4 minutes
  • Pour into a dish. 
  • Let sit, then add the rest of the berries
  • Typically will also add 30-60 grams of pea protein

If you want to go wild, you can add a Tbsp of sweetener Trehalose and a Tbsp of Manuka honey.

Example Third Meals

Asparagus Almond Beet Salad, 500 cal 
Beets 500 grams cooked
Asparagus 300 grams cooked
Almonds Slivers 21 grams
Arugula 1 cup
Shallot 1 large
Balsamic 3 Tablespoons
Dijon 3 Tablespoons
Mustard Seeds 1 Tablespoons

Asparagus Almond Beet Salad Preparation Instructions
Trim and clean beets. Boil in water till the beets can be easily pierced with a fork. Drain and while still warm, the skin will rub off easily underwater. Set aside the skinless beets in a bowl.

Blanch Asparagus – Set aside a bowl of ice water. Heat a large saucepan of water till boiling. Add Asparagus to the boiling water for 4 minutes. It may be shorter or larger boiling times depending on the size of the stalks. Once asparagus is firm but not crisp, remove it from boiling water and dump it into the ice bath. Once asparagus is cool. Drain and take a paper towel to blot any excess water away.

In another heated pan, add the mustard seeds to a dry pan for one minute. After one minute add sliced shallots and one-fourth cup of water. Cook shallots and mustard seeds down until the shallots are transparent. Add more water if needed.

In a small bowl add the balsamic and the dijon and blend well.

Once everything is assembled and cooled to room temperature. Chop the beets and asparagus into small bite-sized pieces. Add the cooled shallots mixture. Add in chopped arugula and toss lightly. Once lightly tossed pour dressing over and toss lightly again. Top the salad with slivered almond

Orange Fennel Salad, 500 calories 
Cara Cara Orange 1 segmented orange
Fennel ¼ cup shredded
Goji Berries 30 grams
Pecans 30 grams
Grape Tomatoes 14 
Spring Mix 3 cups
Arugula Leaf or Sprouts 1 cup
Fresh Mint ¼ cup
Fig Balsamic Vinegar 2 Tablespoon

Orange Fennel Salad Preparation Instructions
Gather ingredients. Segment the orange. Shred the fennel on a grater. Toss in greens, torn mint leaves, fennel, grape tomatoes, top with chopped pecans, and goji berries. Right before serving add fig balsamic dressing.

Stuffed Sweet Potato, 500 calories
Sweet Potato 300 grams cooked
Chickpeas 45 grams cooked
Grape Tomatoes 12 
Avocado ½ 
Radishes 4
Cilantro ¼ cup
Jalapeno Pepper 1 large
Limes 2 whole
Lemon 1 whole
Chile Powder 1 Teaspoon

Stuffed Sweet Potato Preparation Instructions
Roast the sweet potato until you can puncture it with a fork. While the potato is roasting, place chickpeas in a bowl. Add the juice of half of a lemon and the chile powder and set aside to marinate. 

On a sheet pan, roast the grape tomatoes until they have popped and have a bit of color.
Add to a small bowl the avocado mash with the juice of one lime and half of a lemon. Stir until creamy.
Thinly slice the radishes and the jalapeno pepper. 

Once everything is roasted. Build your dish. Start with the potato, slice open. Remove skin if preferred. Pour the chickpea mixture over the sweet potato, next add roasted grape tomatoes and some jalapenos. Top with avocado mixture, chopped fresh cilantro, radishes, and the remainder of jalapeno peppers. Serve with sliced lime on the side.

Fun fact: on Blueprint, you’ll eat over 70+ lbs of veggies, berries and nuts per month

Step 2: Supplements

Note: this protocol is based upon regular measurements. Optimal protocol for you may differ. How I organize them.

Upon waking

w/Dinner 

Before bed 

Other

  • Extra Virgin Olive Oil, 30mL daily 
  • Pea Protein, 29 grams daily
  • Dark Chocolate, 15 grams
  • Rapamycin 13mg, bi-weekly (Rx)
  • Testosterone 2mg patch 6x weekly 
  • B12 methylcobalamin 1x/wk

Step 3: Track progress

Digestion assessment test

Basic blood panel 
Cystatin C
Complete blood count with differential, RDW, WBC, MCV
BUN
Creatinine
HbA1c
IGF-1
venous glucose
lipid panel 
total protein 
albumin
liver panel
thyroid panel

hsCRP

Vitamin A serum, B1 serum, B2 serum, B3 serum, B6 serum, B7 serum, B9 serum, B12 serum, C serum, D serum, alpha tocopherol serum, PIVKA-II/a.k.a. DCP (vitamin K deficiency) serum, CoQ10 serum

Calcium serum, chloride serum, chromium serum, copper plasma, magnesium serum, manganese plasma, phosphate serum, potassium RBC, selenium plasma/serum, zinc serum/plasma

DHEA-S
Testosterone
Estrogen
SHBG

Urine
Iodine
Iodine to creatinine ratio
albumin to creatinine ratio

Home

Bryan Johnson’s Blueprint

PROFESSIONAL REJUVENATION ATHLETE

Objective: I am trying to maximally slow the speed of my biological aging. My goal: one year of chronological time passes and my biological age stays the same.  There is no magic pill for this. 
+ 78 organ biological age rejuvenation
+ 200+ science backed protocols
+ 1,000 Peer-reviewed References

Philosophical Principles  

  1. My path here, Hi, I am Bryan Johnson
  2. How I approach problems Zeroth Principle Thinking & solve them My Goal Alignment Problem 
  3. Building systems to solve things systematically: My Autonomous Self and I fired myself
  4. Blueprint is born: Project Blueprint 
  5. Blueprint + Kernel: Sleep & Impulse Control
  6. Contemplations: A Plan for Humanity

All together: Ashlee Vance: Can a $100 Million Helmet Unlock the Secrets of the Mind?

Blueprint at a glance

BASICS….

  • Chronological age: 45
  • Measured muti-epi clock biological age: 42.5
  • Pace of aging: .76
  • 2021 biological age reduction: 4.5 yrs. 47 to 42.5 (.73 yr reduction per mo Apr-Oct)
  • 160.7 lbs (88.7% lean mass)
  • 7.1% body fat 
  • 4.3% bone mass 
  • 60.2% body water 
  • 21.9 BMI
  • 1,977 daily caloric intake 
  • Vegan (except for collagen peptides)
  • 16-18 hr daily fast 
  • 70+ lbs of veggies/mthly
  • 19% protein, 33% carbs, 48% fat

WHAT BLUEPRINT IS… 

  • scientifically rigorous
  • data/evidence vs opinion/fads
  • caloric restriction w/ athletic ability
  • longevity w/o a magic pill
  • vegan w/ muscle definition
  • a systematic way of being

WHAT IS HEALTHY CHOCOLATE?

  • LEVEL 1: Chocolate is good for you. A snickers bar isn’t that bad!
  • LEVEL 2: Any brand advertising “dark chocolate” 
  • LEVEL 3: Un-dutched dark chocolate 
  • LEVEL 4: Un-dutched dark chocolate, tested for heavy metals 
  • LEVEL 5: Un-dutched dark chocolate, tested for heavy metals and from specific regions of the world with the highest polyphenol density

BLUEPRINT IS LEVEL 5 ONLY

Decision algorithm* 

  • What studies have been done on chocolate?
  • Do the chocolate studies meet our statistical thresholds? 
  • Should I take chocolate of a certain type and dose based on 1 and 2?
  • How do I personally check that chocolate is safe and effective for me?

*See appendix for more detailed description of decision algorithm 

Current Results

Science and engineering begin with counting. Health is no different. During this past year, I’ve had hundreds of measurements taken. Some are standard, such as biofluids and fitness scores. Some are advanced, such as MRI and ultrasound. And some uncommon, such as my lungs, nerves, hearing, and intestinal tract. Below is a sampling of these measurements. 

Epigentic age 

In 2021, I reduced my epigentic age by 5.1 years in 7  months. From age 47 to 42.5. That’s .73 years of age reversal, per month, using a muti-epi-clock average. To my knowledge, according to published data, this is a world record. Read more.

Results: Optimal Clinical Outcome Range 

BIOMARKER                                                                                         RESULT                        AGE EQUIVALENT                                OPTIMAL CLINICAL OUTCOMES  RANGE (OCOR)
ALTOPTIMAL18<15
BMIOPTIMAL22.8<22.5
Fasting plasma glucoseOPTIMAL8228 (max reduction)<95
Body FatOPTIMAL6.916 (max reduction)<10%
Cholesterol (total)OPTIMAL158
DHEAOPTIMAL14925 (max reduction)< age 50
Free Testosterone Index OPTIMAL0.3941< age 50
GGTOPTIMAL13<14
Glutathione OPTIMAL22729< age 30
Grip Strength DominantOPTIMAL13433 (max reduction)< age 30
Grip Strength Non-dominantOPTIMAL12443 (max reduction)< age 30
HbA1COPTIMAL4.528 (max reduction)4.5-5.6
HDLOPTIMAL7350 – 60
hsCRPOPTIMAL0.4610 (max reduction)<0.55
IGF-1OPTIMAL12575 – 150
LDLOPTIMAL74< 100
NADOPTIMAL52.616 (max reduction)< age 30
PSAOPTIMAL0.6822 (max reduction)< age 30
RDWOPTIMAL11.318 (max reduction)< age 30
SHBGOPTIMAL68
TSHOPTIMAL1.941 – 2.1
Triglycerides OPTIMAL5527 – 89
Testosterone OPTIMAL76933 (max reduction)
VO2 max treadmillOPTIMAL53.618 (max reduction)< age 30
WBCOPTIMAL4.53.5 – 6
20th percentile telomeres PBMCOPTIMAL728 (max reduction)< age 30

Results: Younger than Chronological Age

REJUVENATION POINTS 

  • hsCRP
  • DunedinPoAm
  • NAD
  • Frailty index
  • Total glutathione
  • VO2 max
  • 12 min run distance
  • Whole brain volume
  • White matter volume
  • Cerebral volume
  • Total sleep time
  • Wake after sleep onset
  • Sleep efficiency
  • Digit comparison score
  • Digit symbol score
  • ETS score
  • RAVENS score
  • Letter number sequencing score
  • Ventricular volumes
  • Subcortical grey matter
  • Pituitary brightness
  • Cerebellar volume
  • Stand on 1 leg 
  • 5 min deep sleep RMSSD
  • MaxHR
  • BNP
  • LVEDV
  • LV E
  • LV A
  • LV E/A
  • LV E’m
  • LV IVRT
  • LV PWT
  • LA A’ lat
  • LA SRE
  • LA SRA
  • LA SRE/SRA
  • cfPWV

REJUVENATION POINTS

  • RCCA PSEM
  • LCCA PSEM
  • RCCA CIMT
  • LCCA CIMT
  • RICA CIMT
  • LICA  CIMT
  • TPA
  • Systolic blood pressure 
  • Brachial blood pressure
  • Non-map C2 CSBP 
  • Non-map C2 CDBP
  • PPA ratio
  • AI
  • AP
  • FEV1
  • FVC
  • PEFT
  • DLCOc
  • A line quant
  • MIP 
  • MEP
  • RDW
  • EpiTOC2.tnsc
  • PC telo length methylation pred
  • QFISH median PBMC telo
  • QFISH 20th cent PBMC teloRRI left
  • RRI right
  • Cystatin C
  • eGFR CKD EPI
  • EHF Hz Right
  • 14-16k Hz Left
  • Calculus index
  • Recession gingival
  • Index gingival
  • HbA1c
  • FPG
  • CGM
  • Albumin

REJUVENATION POINTS

  • QT
  • VISIA Tru L
  • VISIA Tru R
  • ZM-Facial age
  • ZM Neck age
  • ZM Decollete age
  • ZM Gluteal age
  • ZM Lower limb age
  • Facial left spots
  • Facial right spots
  • Facial left texture
  • Facial right texture
  • Facial left brown
  • Facial right brown
  • Facial left wrinkles
  • Facial right wrinkles
  • Facial central spots
  • Facial central texture
  • Facial central browns
  • Modified HN hair
  • DHEA-S
  • Thyroid volumetrics
  • Push up continuity
  • Bench press 1 rep max 
  • Leg press 1 rep max
  • Grip strength L
  • Grip strength R
  • WC
  • BF%
  • DEXA L1-4
  • DEXA Femur
  • DEXA Hip
  • Osteocalcin
  • Spinal flexibility
  • Prostatic volume
  • PSA total 
  • Total testosterone
  • Free testosterone index

IDEAL MARKERS FOR

  • Vit A
  • Alpha carotene
  • Beta Carotene
  • Lycopene
  • Vit C
  • B1
  • B2
  • B3
  • B5
  • B6
  • B7
  • B12
  • Vit E (Alpha + Gamma) 
  • Vit D
  • Vit K
  • CoQ10
  • Bicarbonate
  • Calcium
  • Chloride
  • Chromium
  • Copper
  • Iodine
  • Magnesium
  • Phosphate
  • Potassium
  • Selenium
  • Sodium
  • Zinc
  • ALT
  • AST
  • ALP
  • GGT
  • TG
  • LDL
  • HDL
  • IGF-1

Routine Measurement

  • Weight, body fat, muscle mass, body water, BMI 
  • Sleep: HR, HRV, Deep, REM, Respiration Rate, Body Temp 
  • Waking body temp (ear) 
  • SpO2 while sleeping 
  • Blood Glucose 
  • MRI – whole body 
  • Ultrasound – whole body 
  • Biofluids (blood, stool, urine, saliva) 
  • Physical fitness – whoop + Polar 
  • VO2Max
  • Hearing
  • Eyes 
  • Air quality 

Vein health for blood draws (via ultrasound)
– Using ultrasound to evaluate potential vein damage from serial blood draws. No damage found.  Bilateral antecubitcal fossae (ACF) venous ultrasound was performed to identify potential venous wall or valve pathology related to serial blood draws of the ACF veins, with no pathology identified, suggesting further draws at this site are safe.

Whole body MRI cancer screening 
Nothing suspicious was identified. Head to lower sacral non-contrast 3T T1, T2 and DWI were performed (with some regions missed for DWI), with additional FLAIR on the head region, HASTE on abdominal region and sagittal STIR on C1 to S2 were performed for cancer screening with no suspicious, potentially suspicious or likert ⅗ or greater lesions identified

Sensory nervous system measurements
– Right plantar 2 point discrimination of 1.5 cm coming in at age 30 equivalent

Kidneys

  • Zero cysts, zero parenchymal thickness abnormalities (i.e. irregular or thinning) present in the kidneys  
  • Renal interlobar arteries resistive index (RRI) coming in at 0.46 (right kidney) and 0.49 (left kidney), equal to age 25 of a newly diagnosed essential hypertensive, but otherwise average, western population (ref) (non-hypertensive population data currently not available)

Thyroid

  • Thyroid volume (increases with age) coming in at age 23 equivalent at 20.9 milliliters (ref)

Prostate

  • Prostate volume (increases with age) coming in at age 30 equivalent for a Westerner at 19.14 milliliters (ref)

Blood Glucose levels are perfect. Resting steadily around 90 mg/dL over 24hrs/7 days.

New maxHR of 183 bpm, = to age 37, 5% improvement in 90 days. 8% increase (from 169 bpm) in 12 months (originally age 60). 23 year age reduction to date. Exciting because we couldn’t get maxHR to budge for over 12 months. Neither could we find any research showing  maxHR increase was possible. Measured w/ Polar H10

Waist circumference measurement 82.8 cm, average for a 25 year old (maximum age reduction)

BIA scale body fat% 21-23 ave BMI, = to age 16 (max reduction) 

My Pulse Wave Velocity of 5.7, ranks in 10% <30, top 5% of 45+. 

Blood urea nitrogen, a measure of protein intake and kidney function, was lowered to 13 mg/dL, deeper into the optimal range for all cause mortality and scoring age 21 equivalent. 

Heart Health

MEASUREMENT PROTOCOL 

  • MRI
  • Ultrasound 
  • RHR, HRV, VO2Max 

N=1 HIGH ACCURACY METHOD MARKERS 

  • Resting Heart Rate: 44 bpm
  • HRV 54, age 40
  • VO2Max 53.6 mL/(kg·min), age 18
  • LV septal A’ mitral: age 70+
  • Aortic root diameter age 70+ 
  • LA E’ latbasal: age 70+ 
  • RVSP: age 70 
  • LV sepal E/E’: age 55
  • RV E/A: age 52 
  • MaxHR: age 37
  • LV E/A: age 28

[Heart] Carotid arteries

  • Pressure strain elastic modulus (PSEM) of the right and left common carotid arteries (RCCA and LCCA) elasticity scoring at 4.51 Pascal units age 26 equivalent and 2.82 Pascal units age 18 equivalent respectively (ref)
  • Common carotid average intima media thicknesses age 32 equivalent, at 0.47 mm thickness, although there is little change between age 18 and age 32 (only 0.03 mm) (ref)
  • No plaque or atherosclerosis. Details: total plaque area across 6 carotid artery branches of 0 cm^2, showing no significant atherosclerosis; with plaque being defined as any thickening of the intima media beyond 1 mm. 
  • Internal carotid artery maximum intima media thicknesses age 25 equivalent, as low as is possible to score, at 0.51 and 0.45 mm (ref)

[Heart] Left ventricle

  • Intraventricular relaxation time (IVRT) of 50.6 ms scored at age 19 average (ref)
  • E/A pulsed wave doppler in the mitral valve of 1.67 score (dimensionless) coming in at age 28, with the E component at 0.96 m/s of age 15 average for healthy caucasian men (This is a measure of how well blood is flowing through the mitral valve) (ref)
  • Tissue doppler showed septal LV E’ (e prime) mitral annulus speed of 11.12 cm/s at age 24 average (ref) (This is a measure of how well the left ventricle septum is contracting back and forth)


Mitral valve pulsed wave doppler still taken during echocardiogram. Clearly shows the four chambers of the heart and the blood flow toward and away from the transducer, red and blue colors respectively. 

Brain Health

MEASUREMENT PROTOCOL 

  • Complex small voxel non-contrast 3D T1, T2, T2 FLAIR, mag, phase, minIP, SWI, 2/3D MRA, 2/3D MRV, 3D DTI, triple 2D DWI, ASL, CSF, SPACE, ultrasound, cognitive testing, EEG, peripheral blood markers etc.

MARKERS 

  • WMWs: age 48
  • Pineal calcification: >40 TBC
  • Ventricular volume: age 48
  • Cortical grey vol: age 45
  • AI T1 brain age: age 44
  • RAVENS PM: age 41 
  • Total Cerebral WMV: age 37 
  • WASO: age 37

NOTES 

  • Bi-lateral, congenital IJV 

Lung Health

MEASUREMENT PROTOCOL 

  • Ultrasound 
  • Functional markers

MARKERS 

  • FEV1 age 22
  • FVC age 26
  • PEFR age 33
  • A lines age 33
  • B lines age 70+
  • DLCOc, 32.8 ml/min/mmHg, age 38.5 equivalent, a measure of the ability of the lungs air sacs, alveoli, to pass oxygen into the red blood cells in the lung capillaries
  • KCOc, 4.32 1/min, age 54
  • MIP & MEP are diaphragm measurements – maximum inspiratory (MIP) and expiratory (MEP) pressure scored at 155 and 117 cmH2O respectively, = to age 20 (maximum possible reduction) for both markers. These measure the strength of the double-domed diaphragm muscle below the lungs, with my Diaphragm showing no signs of weakening with chronological age. 

Gastrointestinal Health

MEASUREMENT PROTOCOL 

  • Small bowel capsule camera (large bowel capsule camera TBC)
  • Acquired 33,537 images 
  • Looking for lymphoma, Crohn’s ulcerations, small bowel cancer, diverticula, and polyps. Nothing found. 
  • Microbiome, GI Effects, other. 
  • Stool 

MARKERS 

  • SCFAs & elastase: age 70+ (8/21, since have started intervention)
  • Polyps negative
  • Bleeds negative
  • Serial FIT FOBT, Cologuard Gen 1 negative

Intestinal Tract – I swallowed this pill, the size of a baby carrot, after fasting for 24 hours. Then took laxatives for 6 hours. It reemerged 10 hours and 38 minutes later, having taken 33,537 images of my intestinal tract. Main things we were looking for: lymphoma, Crohn’s ulcerations, small bowel cancer, diverticula, and polyps. Nothing found. Most common small bowel changes with age are motility, peristalsis reduction, dysphagia and enteric neuropathy. Advantages of small bowel pillcams include screening and baseline results for n=1 study. Here are some of the pictures. 

Hair Health

PROTOCOL 

  • Custom hair formulation (minoxidil 5% + some other goodies we’re trying out)
  • PRP
  • Laser cap 
  • Dutasteride injections (1x/month)
  • Microneedling

MARKERS 

  • Grey+white: measuring age 70 
  • Quant Hamilton-Norwood: measuring age 26

Skin Health

MEASUREMENT PROTOCOL 

  • Multi Spectral Imaging 
  • Autofluorescence  
  • Merz 

MARKERS 

  • Forehead wrinkles 70+ 
  • Red areas 70+ 
  • UV spots: 63
  • Pores 50: 50 
  • Autofluorescence: 45 
  • Facial Age: 31

DAILY PROTOCOL 

  • Face wash 
  • Other active creams 
  • Vit C, E, ferulic, B3, azelaic etc
  • Cerave am face 
  • Cerave body 
  • Cerave pm face
  • Tretinoin .1%
  • UVA+B mineral sunscreen
  • UV environmental filters 

WEEKLY PROTOCOL 

  • Total body multi-wavelength IPL
  • Total body laser (532nm + 1064nm)
  • Micro-pulsed laser
  • Whole body LED  

Eye Health

MEASUREMENT PROTOCOL  

  • Drusen volume 0
  • Enhanced depth imaging optical coherence tomography subfoveal choroidal thickness high n=1 accuracy read left age 51, right age 70, prior to axial length/refractive error regression adjustment
  • IOP 13 mmHg, age 38
  • Accommodative distance high n=1 accuracy read TBC
  • Eyelash length age 70+ (genetically short)

EYE MEASUREMENTS

  • Sub-foveal choroidal thickness on enhanced depth imaging spectral domain optical coherence tomography (sfCT EDI-SD-OCT) was acquired showing 332 microns and 400 microns respectively; however, future 3D choroidal quantification methods we will perform will have lower standard deviation and higher biological age resolution

Ear Health

MEASUREMENT PROTOCOL  

  • Research grade digital audiometric setup with high n=1 accuracy reads
  • RESULTS: Left (me), Right (my 17 yr old)

MARKERS 

  • Right ear normal freq: age 61
  • Left ear normal freq: age 51 
  • Right ear EHF: age 60
  • Left ear EHF: age 32
  • Typmpanometric, OAE, cochlear magnetic resonance markers, waxome TBC
  • Pinna age 30

Oral Health

MEASUREMENT PROTOCOL  

  • Plaque index, recession, attachment loss   

MARKERS 

  • Most recent plaque index was 24.4% which is ideal 
  • Reduced attachment loss by 41% via specially designed procedures 

DAILY PROTOCOL 

  • Brush 2 min (am/pm) 
  • Water pik (am/pm) 
  • Floss  (am/pm) 
  • Tongue scraper 
  • Tea tree oil rinse 
  • CoQ10 gel

RESULTS

  • My dentist reports “you have the gums of a healthy teenager” 
  • Improved plaque index to 63.6% (tracked plaque in mouth post brushing to asses how to improving brushing technique) 
  • Filled the one remaining 4 mm pocket on #11.

Gingival index and calculus index scoring 0, the lowest possible; having the same level of calculus and gum inflammation as a 17 year old. 

Sleep Health

Sleep Is A Lighthouse

Perhaps the most important health/wellness practice, I’ve been working on achieving consistent, high quality sleep for years (Sleep is the new coffee). These are the things that work for me. You are likely different.

MEASUREMENT PROTOCOL  

  • Blacked out room 
  • Same bedtime daily 
  • Sleep alone 
  • Blue light blocking glasses 
  • 1 hr downtime before bed 
  • Temp controlled mattress

Other Measurements

RED BONE MARROW 

  • PBMC LIfelength QFISH median telomere length: 42 

PANCREAS

  • Pancreatic elastase: 70+

MSK

  • Tendons enthuses US: 51
  • [other]

PROSTATE 

  • Volume (Bolivia tribe): 59
  • Volume (westerner): 30 

ARTERIES

  • Abdo aorta IMT: age 46
  • CCA IMT: age 32

ORGANS TO COMPLETE MEASUREMENT FOR

  • Thymus 
  • Liver & GB
  • Pancreas
  • Bone marrow
  • Retina
  • Stomach, esophagus, large Bowel/small bowel
  • Mesentery
  • Trachea
  • Larynx
  • Pharynx
  • Lips
  • Bronchi/oles
  • Glymphatics
  • Lymphatics
  • Spleen
  • Ureters, bladder, urethra
  • Middle ear
  • Nose, tongue
  • Peno-scrotal
  • Cartilage, ligaments
  • Motor & sensory nerves, spinal cord

SEXUAL HEALTH 

  • Urine Chlamydia
  • Urine Gonorrhea
  • Hepatitis B [blood]
    • HepB core antibody, surface antibody, and surface antigen
  • Hepatitis C [blood]
  • Herpes Simplex Virus I (Typically Oral Herpes)
  • Herpes Simplex Virus II (Typically Genital Herpes)
  • Oral Human Papilloma Virus (HPV)
    • PCR HPV 20 subtypes
  • HIV 1 [blood]
  • HIV 2 [blood]
  • RPR Syphilis [blood]
  • Also have the Gardasil 9 HPV vaccine

Diet and Supplements

 
Diet recipes & Supplements lists are located in the Blueprint Starter Guide. 

BY THE NUMBERS

  • 1,977 calories daily 
  • ~24% Caloric Restriction 
  • Vegan 
  • 70+lbs of veggies monthly 
  • 100+ pills daily 

MEASUREMENTS 

  • Blood, stool, saliva, urine 
  • MRI, Ultrasound, other 

ROUTINE 

  • Green Giant + 54 pills 
  • One hour workout
  • Super Veggie 
  • Skin/oral/hair/eye care
  • Travel to work 
  • Nutty Pudding
  • Third dish + 34 pills 

MISCONCEPTIONS 

  • Veganism and Caloric Restriction make you frail

SUPPLEMENT PROTOCOL 

  • Goal is perfect nutrition 
  • Scientific evidence + measurement 
  • Near immediately awareness 
  • 104 supplements daily
  • Vitamins and minerals 
  • Senolytics

Fitness

Daily routine 
Designed by Jefferson Johnson | Watch a Blueprint workout (Oct 21)

PROTOCOL 

  • 1 hr day 
  • ~25 exercises 
  • 3x/wk HIIT

ROUTINE

  • Backwards Sled, 10 min
  • Stretches
    • Kneeling shin
    • Pancake
    • Hip flexor
    • Couch
  • Poliquin step ups, 6×10, each leg
  • Slant board squats, 3×10
  • ATG Split squats, 3×10
  • Face pulls, 3×10
  • Butterfly, 3×10
  • Tricep extensions, 3×25
  • Band pull apart (back muscles), 3×10
  • Nordics, 3×10
  • Reverse Nordics, 3×10
  • Tibialis raises, 3×20
  • IsoTib ankle rotations (each), 3×10
  • Pull ups, 3×10
  • Leg raises (for abdomen), 1×50
  • Obliques (each side, on a hyperextension), 1×50
  • Back extensions (on a hyperextension), 1×25
  • Seated calf raises, 3×25
  • 10 min HIIT (M,W,F)
  • Hiking on weekends

FITNESS SCORES (ref: ACSM)
Scoring equal to top 10% of 18 year olds in the following:

  • Bench press single rep max, 235lbs
  • VO2 max  53.6 mL/(kg·min)
  • Leg press, single rep max. 780 lbs
  • Push ups, continuous, 60
  • YMCA sit and reach, 26.5 inches.  
  • Grip strength (dominant hand) 60 kg, above the age related peak that occurs in men at age 32.5 (Jamar Dynamometer Corporation reference data

Notable Challenges

CONGENITAL BILATERAL IJV STENOSIS

CASE NOTES DECEMBER 2021

  • 44yo male
  • RIJV: 70-80% stenosis
  • LIJV: 100% stenosis 
  • Below reference range flow in all positions on duplex bilateral IJV doppler 
  • Missing left transverse sinus on MRV; cerebral venous thrombosis?
  • Severe headache symptoms causing to wake in the night, on acetazolamide 250 mg since 25th Jan 2022
  • Likely cause: bilateral styloid + atlatl transverse process compression of the IJVs both sides; multiple signs of raised ICP on serial MRIs
  • Possible TOS (thoracic outlet syndrome seen on subclavian MRA) 
  • 20 years history of nocturnal bruxism untreated until 2021
  • No previous stroke, TIA, aphasia, blurred vision or other medical conditions. 
  • Deciding next steps RE tests and surgical intervention.

LUNG B LINES

  • 9 when I should have 2
  • Possible pathological confirmation via hyperpolarized MRI 
  • Possible elimination via multi-component nebulised protocol 

GRAY HAIR

  • Excessive stress, chronic depression from age 20-40 whitened my hair
  • Struggling to reverse it 

HEART REJUVENATION

  • Several heart markers including LV septal A’ mitral, Aortic root diameter, LA E’ latbasal and RVSP are all coming in decades older than my chrono age. No symptoms.  
  • Need to formulate a plan 

MAX HR

  • In twelve months, improved from 169 bpm to 183 bpm
  • Struggling to make further gains 

Appendix 

[1] To determine my biological age, we have completed hundreds of biological age measurements on dozens of organs to date (see monthly notes for details). When we complete the remaining measurements, covering my 70 organs (ETA Q3 2022), we will use all measurements in a single biological age formula, with weightings for each organ based on their clinical relevance.  Until then, we are relying on 6 epigenetic clocks* to calculate whole body biological age.

*PCHorvath 1, PCHorvath 2, PCHannum, PC Phenoage, Age Horvath IEAA, Age Hannum IEAA

[2] As chlorella powder, yielding 13.5mg spermidine 

[3]  Highest Quality Extra-Virgin Olive Oil

  • >76% oleic acid 
  • <9 and ideally <6 meq/kg peroxide value
  • <0.3% free fatty acids (FFA)
  • >85% 1.2 DAGs or > 90%
  • >560 mg/kg total phenolics as measured via HPLC total biophenols IOC
  • Less than 8 months old
  • Store in cool, light free environment 

[4] An older free testosterone index (FTI) is indicative of caloric restriction optimal nutrition (CRON) being deployed effectively; in the context of CRON the FTI is not representative of a high accuracy biological age marker of the testes, but rather to validate that CRON is being induced but not to such an extent that FTI is going too low and too old equivalent; typically a FTI of 40 – 60 represents this. FTI or total T below the normal range is likely unhealthy, and given CRON’s mechanism of action may partially act via lowering total T and FTI, it can be thought that T above the normal range for young men (or even upper quin/quartiles) could be suboptimal for longevity. Note that NIA mouse lifespan studies have shown male mice given oestrogen show reliable mean and maximum healthspan and lifespan extension and that the human male to female centenarian ratio can be as low as 1 to 10, theoretically partially mediated by the accelerated aging effect of higher testosterone to estrogen ratios, and higher absolute T and FTI. 

Latest Photos

Monthly Notes 

Contents

MARCH 2023

It’s been a minute! Here’s an update of what we’ve been up to:

  • Shared a video summary of the blueprint protocol
  • Started CaAKG, 4 grams daily (2g morning/2g at noon)
  • Started Genistein, 300mg daily (150mg morning/150mg at noon)
  • Started Project Baby Face to restore fat volume loss due to caloric restriction. Details of protocol and before/after will be shared. 
  • Fermented foods – added 15 grams daily 
  • Experimenting making nut milk kefir to experiment 
  • Lung therapy protocol finished. Measurement in April
  • Switched to NMN for 90 days to compare with NR. Will share results soon.  
  • Started iTear100 for my dry eye that was discovered in completing our vision biomarker measurement protocol 

January/February 2022

Been on Blueprint for 9 months now. A quick glance at a few markers:

A snapshot of other activities

CapsoCam details:
I swallowed this pill, the size of a baby carrot, after fasting for 24 hours. Then took laxatives for 6 hours. It reemerged 10 hours and 38 minutes later, having taken 33,537 images of my intestinal tract. 

Main things we were looking for: lymphoma, Crohn’s ulcerations, small bowel cancer, diverticula, and polyps. Nothing found. Most common small bowel changes with age are motility, peristalsis reduction, dysphagia and enteric neuropathy. 

Advantages of small bowel pillcams include screening and baseline results for n=1 study.

Exploring the future of being human:
My primary objective with Blueprint is to explore the future of being human. Food, supplements, sleep and exercise are necessary for life, however not the primary motivators for most.  Blueprint has automated these basics so that I can reallocate my attention to a new horizon of human exploration.  For example, I no longer have to deal with the complicated decision making about what to eat. My body – through all the measurements I do – tells me what it needs. I also no longer deal with the emotional turbulence that accompanied my binge eating, second servings, and endless rationalizations for bad eating behavior. What a relief that’s been. 

Here is one way to think about why building these systems are useful—questions I’ve contemplated for myself and others:

If you felt energized instead of lethargic, what would you dream of? 

If your body didn’t have debilitating aches and pains, what would you be doing? 

If you weren’t battling depression, what might life feel like? 

If you weren’t in cognitive decline, how would you use your mind? 
You get the point. When the basics are solved, each of us can level up. John Adams argued eloquently about this at a larger scale, noting that entire generations sometimes do the tough work to free up future generations:

“I must study politics and war, that our sons may have liberty to study mathematics and philosophy.  Our sons ought to study mathematics and philosophy, geography, natural history and naval architecture, navigation, commerce and agriculture in order to give their children a right to study painting, poetry, music, architecture, statuary, tapestry and porcelain.”

With some personal momentum around my Blueprint regimen for food, exercise and sleep, I’ve recently turned my attention to the psychological, spiritual and imaginative aspects of this exploration. This picture was taken last weekend with some friends. The attire was unusual for me, but wearing it in public provoked my brain. Alerting me to the invisible borders of social norms. Norms standardize, which is helpful; but they also straightjacket.


Notes: 

  1. Biological age shows if you are at lower or higher risk for something versus a healthy person of the same chronological age (ref). A more detailed explanation: biological age describes the difference between a healthy population’s average score for each chronological age and an individual’s score. Specific markers that are highly correlated with clinical outcomes, and which meet specific biological age marker checklist quality criteria must be selected, and can be combined, to create valid biological age results. The more individual biological age markers that are combined, the more accurately you can predict health, rejuvenation and lifespan. Read more about Blueprint’s 15 Criteria for Biological Age Determination. 
  2. NAD increased from 26 umol/L to 36 umol/L. Dosing, based upon measurement, with nicotinamide riboside (NR). 
  3. Heart input includes only Max Heart Rate (improved from 169 bpm to 183 bpm). We’ve only done one echocardiogram. Need two before adding age scores. 
  4. White Blood Cell Age includes EPI TOC methylation marker, principal component analysis predicted telomere length methylation marker, QFISH median and 20th centile PBMC telomere length, with additional markers to improve this model ongoing. 
  5. HRV raised from 37 to 54 (Whoop 7 day average rMSSD deep sleep 5 min HRV)
  6. Our skin biological age calculations include a full-body, 60+ point measurement system using Merz, Visia, and autofluorescence imaging. The April 2021 biological age score is an approximation because the full suite of measurements were not yet completed. 
  7. Oral health, gums:
    • No bleeding, even w/ robust probing. My dentist comments that I have the gums of a teenager.   
    • Recession – improved from .28 mm to .20 mm, age reduction 40 to 35
  8. Epigenetic biological aging, wrote up an explanation: An epigenetic age reduction world record?  
  9. DunedinPoAm is an epigenetic marker that measures the pace of aging. A new marker from 2020 and is still in the clinical validation phase. Is a high standard deviation marker. Similar to hsCRP (inflammation), DunedinPaAM is a multi-system marker and better used in combination with others. 
  10. Inflammation marker: hsCRP (.80 to .18 mg/dL, age 10. 80% reduction). hsCRP is a multi-system marker, which we normally do not use by itself as a biological age marker. Using here for the simplicity of conveyance. Read more how we determine biological age markers. 
  11. Fitness scores are listed out in monthly notes.  
  12. Hearing – normal and high frequencies were tested of the inner ear. 
  13. Kidney. We only have one kidney ultrasound measurement so this number is tentative. Best to always have at least two measurements.
  14. Images captured on CapsoCam Small Bowel Pillcam.

December 2021


Wins
117 new age reduction points
Total 1,216 

NEW! A Blueprint Basics guide that includes:
    1. Philosophical Principles
    2. Blueprint at a glance
    3. Current Results
       a. Biomarker Stats
       b. Fitness Scores
       c. Latest Photos
    4. Current Routine
       a. Daily Schedule
       b. Diet
       c. Supplements


Blueprint progress at a glance
. 2,150 calories/day 
    + 19% protein, 33% carbs, 48% fat
    + Vegan 
    + ~16 hour daily fast 
    + 70+lbs of vegetables monthly 

. Biomarkers (all optimal)
    + IGF-1 131 ng/mL
    + Testosterone 650.8 ng/dL
    + Free testosterone index (total t/SHBG) SHGB improved to .34 (See Footnote) [1].
    + C-Reactive Protein (CRP) 0.18 mg/L (basically no detectable inflammation in my body)
    + Cholesterol
       + Total 128 mg/dL 
       + HDL 63 mg/dL
       + LDL 52 mg/dL
    + Liver markers 
       + GGT 13 IU/L
       + ALT 34 IU/L
       + ALP 95 IU/L
       + AST 35 IU/L
    + Blood Glucose levels are perfect. Resting steadily at 90 mg/dL, 24hrs/7 days. 

. Fitness scores (ref: ACSM). Currently scoring as equivalent to top 10% of 18 year olds in the following:
    + Bench press single rep max, 235lbs. 
    + VO2 max  53.6 mL/(kg·min)
    + Leg press, single rep max. 780 lbs
    + Push ups, continuous, 60
    + YMCA sit and reach, 26.5 inches. Equivalent to age 18. 
    + Grip strength (dominant hand) 60 kg, above the age related peak that occurs in men at age 32.5 (Jamar Dynamometer Corporation reference data)


When I Grow Younger, I’d like to be… 

  • ID’d
  • asked if I need a note for being late

Fun Stuff
My 16 yr old eats Super Veggie for lunch at school. His friends now refer to it as “Green paste” and “Sludge”. His friend offering his observations 😂


Measurements
. Heart age/health (Mobilograph) 
– Resting bilateral triple brachial systolic, diastolic and pulse pressure are at 114, 76 and 37 mmHg, equal to age 25 and 33 (max reduction equivalent)
– Resting bilateral triple central systolic and pulse pressure are at 102 and and 24 mmHg at age 25 and age 40 (marker reduction can’t go lower than age 40, therefore max reduction equivalent)
– Resting bilateral triple central brachial pulse pressure amplification ratio at 1.6, with max reduction at age 25
– Resting bilateral triple augmentation index and pressure at 2.8% and 2.3 mmHg both at age 20 max reduction gender matched equivalent

Ultrasound measurements 
– Using ultrasound to evaluate potential vein damage from serial blood draws. No damage found.  Bilateral antecubitcal fossae (ACF) venous ultrasound was performed to identify potential venous wall or valve pathology related to serial blood draws of the ACF veins, with no pathology identified, suggesting further draws at this site are safe.


MRI 
– MRI cancer screening. Nothing suspicious was identified. Head to lower sacral non-contrast 3T T1, T2 and DWI were performed (with some regions missed for DWI), with additional FLAIR on the head region, HASTE on abdominal region and sagittal STIR on C1 to S2 were performed for cancer screening with no suspicious, potentially suspicious or likert ⅗ or greater lesions identified


Eye measurements
– Sub-foveal choroidal thickness on enhanced depth imaging spectral domain optical coherence tomography (sfCT EDI-SD-OCT) was acquired showing 332 microns and 400 microns respectively; however, future 3D choroidal quantification methods we will perform will have lower standard deviation and higher biological age resolution (3D image of my eye)

Skin measurements
– Autofluorescence with new high accuracy protocol, excluding confounding factors this time round, triple ventral forearm measures scoring at 2 AU and age 49 equivalent, down from age 91

Sensory nervous system measurements
– Right plantar 2 point discrimination of 1.5 cm coming in at age 30 equivalent

[1] An older free testosterone index (FTI) is indicative of caloric restriction optimal nutrition (CRON) being deployed effectively; in the context of CRON the FTI is not representative of a high accuracy biological age marker of the testes, but rather to validate that CRON is being induced but not to such an extent that FTI is going too low and too old equivalent; typically a FTI of 40 – 60 represents this. FTI or total T below the normal range is likely unhealthy, and given CRON’s mechanism of action may partially act via lowering total T and FTI, it can be thought that T above the normal range for young men (or even upper quin/quartiles) could be suboptimal for longevity. Note that NIA mouse lifespan studies have shown male mice given oestrogen show reliable mean and maximum healthspan and lifespan extension and that the human male to female centenarian ratio can be as low as 1 to 10, theoretically partially mediated by the accelerated aging effect of higher testosterone to estrogen ratios, and higher absolute T and FTI.

NOVEMBER 2021

Monthly stats as of Nov 30th
165.2 lbs (90% lean mass)
5.7% body fat
4.3% bone mass
60.9% body water
22.3 BMI
2,150 ave daily caloric intake 

Wins
Total new age reduction points: 332
Total: 1099

Measurements

Ultrasound measurements are now in. A modality of high resolution pre-aging-diseases tests, which are being integrated with other such tests of different modalities (devices, biofluids).  See Pyramid of aging markers below to understand why imaging based measurement is a positive step forward for Blueprint. 

Carotid arteries

  • Pressure strain elastic modulus (PSEM) of the right and left common carotid arteries (RCCA and LCCA) elasticity scoring at 4.51 Pascal units age 26 equivalent and 2.82 Pascal units age 18 equivalent respectively (ref)
  • Common carotid average intima media thicknesses age 32 equivalent, at 0.47 mm thickness, although there is little change between age 18 and age 32 (only 0.03 mm) (ref)
  • No plaque or atherosclerosis. Details: total plaque area across 6 carotid artery branches of 0 cm^2, showing no significant atherosclerosis; with plaque being defined as any thickening of the intima media beyond 1 mm. 
  • Internal carotid artery maximum intima media thicknesses age 25 equivalent, as low as is possible to score, at 0.51 and 0.45 mm (ref)

Heart quantitative aging echocardiogram

 

  • Left ventricle
    • Intraventricular relaxation time (IVRT) of 50.6 ms scored at age 19 average (ref)
    • E/A pulsed wave doppler in the mitral valve of 1.67 score (dimensionless) coming in at age 28, with the E component at 0.96 m/s of age 15 average for healthy caucasian men (This is a measure of how well blood is flowing through the mitral valve) (ref)
    • Tissue doppler showed septal LV E’ (e prime) mitral annulus speed of 11.12 cm/s at age 24 average (ref) (This is a measure of how well the left ventricle septum is contracting back and forth)

Mitral valve pulsed wave doppler still taken during echocardiogram. Clearly shows the four chambers of the heart and the blood flow toward and away from the transducer, red and blue colors respectively.


Kidneys

  • Zero cysts, zero parenchymal thickness abnormalities (i.e. irregular or thinning) present in the kidneys  
  • Renal interlobar arteries resistive index (RRI) coming in at 0.46 (right kidney) and 0.49 (left kidney), equal to age 25 of a newly diagnosed essential hypertensive, but otherwise average, western population (ref) (non-hypertensive population data currently not available)


Thyroid

  • Thyroid volume (increases with age) coming in at age 23 equivalent at 20.9 milliliters (ref)

Prostate

  • Prostate volume (increases with age) coming in at age 30 equivalent for a Westerner at 19.14 milliliters (ref)

Frailty index 

  • 0.0326 – equivalent to age 20 (ref)
  • FI-46 specific cut points derived from Blodgett 2014

More ultrasound results will be posted in the coming weeks as they’re still being calculated. 

Oral health results 

  • My dentist reports “you have the gums of a healthy teenager” 
  • Improved plaque index to 63.6% (tracked plaque in mouth post brushing to asses how to improving brushing technique) 
  • Filled the one remaining 4 mm pocket on #11. 
  • Continued to work on oral rejuvenation, completing another procedure. Procedure notes:
    • Measured plaque index via plaque disclosing tablets, had scaling done
    • My most recessed gums were separated from the bone
    • Under topical and injected anesthetic had 40 mL of blood drawn and separated into PRF (platelet rich fibrin) and PRP (platelet rich plasma):
      • Half the PRF was mixed with human bone (70% cancellous 30% cortical) and emdogain and placed into the gum pockets
      • Half the PRF was mixed with collagen to make membranes that were placed over the gum pockets
      • Anti-pathogen LASER was done for 5-8 minutes per site for sterility and to further enhance wound response
      • Periacryl was placed over the top of the membranes to keep things in place
      • The PRP was then injected into the gums


Cognitive function

  • ETS letter sets and RAVENS progressive matrices are now down below my chronological age, with ETS at age 27 average

Blood Glucose levels are perfect. Resting steadily around 90 mg/dL over 24hrs/7 days.


In need of some love

Echo measurement of the Left ventricle A’ Mitral Annulus TDI measured at age 91. Will re-measure.

Up Next

  • Autofluorescence
  • VISIA Skin Analysis
  • Skin quantification: we are researching and starting to implement skin rejuvenation interventions using devices and custom formulations. Building a layered measurement protocol to track progress including:
    • A) Resolution imaging (Sony a7riv 61 megapixel w/ 85 mm Sigma lens)
    • B) Biopsy (without scarring, researching .33mm micro-biopsy)
    • C) Multi-point positioning images with overlays to capture UV damage, age spots, and wrinkles.


Completed a routine comprehensive hetrosexual male sexual health panel: 

  • Urine Chlamydia
  • Urine Gonorrhea
  • Hepatitis B [blood]
    • HepB core antibody, surface antibody, and surface antigen
  • Hepatitis C [blood]
  • Herpes Simplex Virus I (Typically Oral Herpes)
  • Herpes Simplex Virus II (Typically Genital Herpes)
  • Oral Human Papilloma Virus (HPV)
    • PCR HPV 20 subtypes
  • HIV 1 [blood]
  • HIV 2 [blood]
  • RPR Syphilis [blood]
  • Also have the Gardasil 9 HPV vaccine 

Changes and Additions

  • Reducing caloric intake to 2,150 from 2,250. Noteworthy as 3,000 calories would be the general recommendation for my age and activity level. 
  • New workout protocol started Dec. 1. Detailed at the end of Nov notes. 
  • Wallpapered the gym to create a forest environment, which makes me feel immensely happy. (ref)


Fun Fact
Am eating 50+lbs of vegetables monthly. This only includes two of the three meals which I eat daily, Super Veggie and Nutty Pudding. The third meal is also vegetables of various sorts that change weekly, but not included in these numbers you see here.


This is breakfast (Super Veggie)


The quest for ever better markers 

Pyramid of aging markers (levels).. 

  • 1: Symptoms: waiting for an aging disease to become symptomatic before it is recognised
  • 2: Screening tests: waiting for an aging disease to occur before it is detected
  • 3: Low resolution pre-aging-disease tests: waiting for advanced stages of pre-disease to occur before it is recognised 
  • 4: High resolution pre-aging-disease tests: waiting for only a small amount of pre-disease to occur before it is recognised
  • 5: Integration of multiple high-resolution pre-disease tests in complex ways: provides additional prognostic, pattern matching and clinically actionable therapeutic strategic insight beyond categories 1 – 4    

New workout protocol (Dec. 1)
Designed by Jefferson Johnson. 

Monday A:
A: Sled ROKP x 5 min
B: Poliquin Step-Ups, 5 x 20
C1: Dead Squats, 10 x 10
C2: SL Back Extension, 5 x 10, then Eccentric Nordics, 5 x 5

Monday B:
A: Sled ROKP x 5 min
B: Poliquin Step-Ups, 5 x 20
C1: Reverse Nordics, 5 x 5
C2: Eccentric Nordics, 5 x 5
D: SL Back Extension, 5 x 10 

Tuesday:
A: Sled Push-Pull x 100 yards
B1: Incline DB Press or Dip, 10 x 10
B2: Incline DB Row or Chin-Up, 10 x 10
HIIT 15 min

Wednesday:
A: Sled ROKP x 5 min
B: Standing Leg Lifts, 3 x 10
C: Loaded Butterflies, 3 x 10
D: QL Flexion, 3 x 10
Stretch! Wherever you need the most work.

Thursday:
A: Heavy Sled Drive x 100 yards
B: ATG Split Squats, 10 x 5
C1: Rounded Back Extensions, 5 x 20
C2: Jefferson Curls, 5 x 5
C3: L-Sits or Garhammer Raises, 5 x 10
HIIT 15 min

Friday:
A: Sled ROKP x 5 min
B: External Rotation, 5 x 5
C: Powell Raise, 5 x 5
D1: Cross Bench Pullover, 5 x 10
D2: Trap-3 Raise, 5 x 5
E: Shrugs, 5 x 10 

Saturday:
A: Sled Push-Pull x 100 yards
B1: IsoTib Raises, 4 x 25
B2: Seated Calf Raises, 4 x 25
C: IsoTib Ankle Rotations, 3 x 60 seconds
D: Straight Leg Calf Raises, 5 x 15
Stretch! Wherever you need the most work.
HIIT 15 min

Sunday:
Stretch! Wherever you need the most work.

Stretches:
90/90 External Rotation Stretch x 3 min
Posterior Hip Capsule Stretch x 3 min
90/90 Internal Rotation Stretch x 3 min
Hip Swivels x 1 min
Ankle Inversion Stretch x 2 min
Plantar Fascia Stretch x 2 min
Tib Stretch x 2 min
Gastroc Stretch x 2 min
Soleus Stretch x 2 min
Slant Jefferson Stretch (flex tib and quad) x 2 min
Elephant Walk (flex quad) x 60
Couch Stretch x 2 min
Hip Flexor Stretch x 2 min
Standing Pancake x 2 min

OCTOBER 2021

A Blueprint workout (Mondays).
Architected by Jefferson Johnson
(rim is 9’6”)


Spoke at the same conference four years apart (“Things That Will Blow Your Mind” 2017 and 2021 Milken Global Conference) #Blueprint

Wins

75 new age reduction points! Total score now 768. 

New maxHR of 183 bpm, = to age 37, 5% improvement in 90 days. 8% increase (from 169 bpm) in 12 months (originally age 60). 23 year age reduction to date. Exciting because we couldn’t get maxHR to budge for over 12 months. Neither could we find any research showing  maxHR increase was possible. Measured w/ Polar H10

Improved HRV by 2%, 55 from 54 (Whoop 7 day average rMSSD deep sleep 5 min HRV) 

Waist circumference measurement 82.8 cm, average for a 25 year old (maximum age reduction)

BIA scale body fat% 21-23 ave BMI, = to age 16 (max reduction)

Oral dashboard


Gingival index and calculus index scoring 0, the lowest possible; having the same level of calculus and gum inflammation as a 17 year old.

Lung test results

DLCO at age 38.5 equivalent, a measure of the ability of the lungs air sacs, alveoli, to pass oxygen into the red blood cells in the lung capillaries

Diaphragm: Maximum inspiratory and expiratory pressure scored at 155 and 117 cmH2O respectively, = to age 20 (maximum possible reduction) for both markers. These measure the strength of the double-domed diaphragm muscle below the lungs, with my diaphragm showing no signs of weakening with chronological age. 

My PWV of 5.7, ranks in 10% <30, top 5% of 45+. 

Blood urea nitrogen, a measure of protein intake and kidney function, was lowered to 13 mg/dL, deeper into the optimal range for all cause mortality and scoring age 21 equivalent.

Whole body Biological Age Merz Score reduced from age 36 to 34 since September 2021, potentially due to better lighting on photos and not yet from a direct benefit of skin interventions. 

In need of some love

  • Plaque index raised, possibly related to the plateauing of probing depth gains in the last 2 months.
  • A new Toxic Metals (urine) test was completed and resubmitted for analysis to confirm reduction in Palladium levels (See Sept notes for more details). 

Changes and Additions

  • Unchanged from September 

Daily protocol 

  • (experimenting with) LED therapy: for skin rejuvenation and HRV, 3x a week on mixed red, near-infrared and blue LED mode during mediation for 15-30 minutes

SEPTEMBER 2021

Wins

  • My dad incorporated my protocol with exactitude and lost 25lbs in three months. He feels as spry as I ever remember him being. He remarked, “Removing me from myself has been the best thing I’ve done in decades.”
  • 228 new age reversal points scored. 507 total.
  • My body has near undetectable levels of inflammation, C-Reactive Protein <.15 mg/L
  • Blood pressure perfect, averaging 102/61
  • Body fat increased from 3.5% to 6% due to transitioning to three meals a day (10-16 hour fast), from one meal a day (~22 hr fast).  One meal a day was convenient for my work schedule, but made my body fat too low. Also feel increased energy with this modification. No adverse effects to sleep. 

 

  • Went to the gym and did a bunch of age assessments:
    • New VO2 max record of 53.6 mL/(kg·min). Equivalent to the top 25% of 18 year olds. (ref: ACSM)
    • New max HR, increased from 174 to 176. Even though only a 1.2% increase, significant as we have yet to find any evidence of how to increase maxHR. 
    • Bench press single rep max, 235lbs. Equivalent to top 10% of 18 year olds (ref: ACSM)
    • Leg press, single rep max. 780 lbs. Equivalent to the top 10% of 18 year olds. (ref: ACSM)
    • Push ups, continuous, 60. Equivalent to age 18, top 10% of 18 year olds. (ref: ACSM)
    • YMCA sit and reach, 26.5 inches. Equivalent to age 18. (ref: ACSM)
    • Grip strength (dominant hand) 60 kg, above the age related peak that occurs in men at age 32.5 (Jamar Dynamometer Corporation reference data)

 

  • Intracellular NAD age marker, putting me at age 24, down from age 36. (Personal conversation with Jinfiniti)
    • Initial measurement: 25.9 uM on 7/5. Target 36uM. 
    • Increased daily Nicotinamide Riboside (NR) to 500mg from 250mg on 7/11
    • 30.6 uM on 8/18 (age 24) 
    • Further increased NR to 750mg daily on 9/5
    • Next measurement 10/1
  • Blood test results from August (using BD 23g butterfly)
    • Improvement of Free testosterone index (total t/SHBG)SHGB improved to .34 (equivalent to age 48). July measured .29 (equal to age 59). (ref: PubMed)
    • Ferritin up 14% to 22 ug/dL. Desired 30-60 ug/dL
    • Toxic Metal Palladium measured 37 ug/g, 100x recommended levels. Yikes! (See Need Some Love for details)
    • Aldosterone (morning, seated) levels improved from 18 to 10.9 ng/dL. 
    • Vit C serum level 1.5 mg/dL (optimal range for all cause mortality)
    • Vit K dcp .3 ng/mL (optimal range for clinical outcomes)
    • CoQ10 1.23 ug/mL (optimal range)
    • Beta carotene 118 mg/dL above reference range 
    • IGF-1 of 131 ng/mL (optimal range)
    • DHEA-S raised from 308 to 353 ug/dL, reducing DHEA-S adrenal gland surrogate hormonal marker biological age from 31 to 27  
    • LDL of 52 mg/dL
    • Red blood cell (RBC) DHA Omega 3 below reference range to reduce RBC peroxidisability index (as DHA is a hexuple unsaturated fatty acid (a polyunsaturated fatty acid with 6 double bonds, i.e. highly prone to oxidising) and has been linked to accelerated aging in wild type mouse lifespan studies when mice are on calorie restriction optimal nutrition (CRON))
    • ALA Omega 3 above reference range, as a ‘safer’ less oxidisable omega 3 membrane lipid 
  • Pulse-wave Velocity (PWV) decreased from 6.2 to 5.7, equivalent to age 30, as low as the biological age reference range goes.
  • Whoop 14 day average rMSSD deep sleep 5 min HRV at new record high, 54 ms, up from 37 ms in February, equivalent to reducing sympathetic nervous system vagal nerve tone biomarker biological age from 54 to 39.6
  • Gum recession, a marker that is often thought to be hard to reverse without ‘pinhole technique’ surgery – has dropped from 0.28 mm (28 tooth, 6 site per tooth mean average), to 0.2 mm in 120 days, from age 39 to 35, around 1 year drop per month, through non-surgical interventions. (For 20 years, had non-diagnosed and then improperly treated bruxism.)
  • Gum pocket depth (also mean average of 6 sites on each of 28 teeth) has dropped from 2.7 mm to 2.1 mm in a similar time through non surgical interventions, from age 79 to age 61 equivalent based on one reference dataset. We are still searching for the most appropriate reference biological age dataset for pocket depth, however what is clear is that further away from 3 mm mean pocket depth is representative of a healthier mouth (ref: Mayo Clinic).

In need of some love

 

  • My recent Toxic Metals (urine) test revealed my Palladium (Pd) levels were 37 ug/g, when the recommended reference range was < 0.3, making my levels 100x what was considered to be safe.

 

  • We identified the source of Palladium, coming from a crown placed a few months ago. It was removed and replaced with Zirconia. My moderate eye irritation, a symptom of Palladium toxicity, for which we could not identify a source, disappeared after the removal. Here is the materials data on the gold crown that was leaching Palladium into my body. 
  • August Skin Autofluorescence measurements, showing my hand age to be equivalent to 84 were flawed due to misunderstanding measurement guidelines. (sigh of relief). Will remeasure in the coming months. (reference paper)

Changes and Additions

  • Added 70 grams of spinach to Super Veggie for ~10mg of Lutein daily 
  • Added EPA (500mg) with vitamin E 

Added probiotic (8 billion microorganisms per capsule)

Daily protocol 

Height: 6’0”
Weight: 163 lbs
Body Fat: 6%
2,250 calories (17% protein, 48% fat, 35% carbs)

Three meals, 10-14 hr fast

 

  • Breakfast: Super Veggie
    • Broccoli, 250 grams
    • Cauliflower, 150 grams
    • Spinach, 70 grams 
    • Shitake or Maitake Mushrooms, 50grams
    • Black lentils, 300 grams
    • Garlic, 1 clove
    • Ginger Root, 3 grams
    • Lime Juice, 1
    • Apple Cider Vinegar, 1 Tbsp
    • Hemp Seeds, 1 Tbsp
    • Flavored with NuSalt
  • Lunch: leafy greens, vegetables, berries, seeds and nuts 
  • Dinner: Nutty Pudding (sweetened w/ 7g of Trehalose)
    • 50-100 mL Almond Milk 
    • 2 Tbsp ground macadamia nuts 
    • 2 tsp of ground walnuts 
    • 1 tsp of ground flaxseed (seed that is ground into flour)
    • 1 Tbsp non dutched cocoa 
    • 1 tsp (heaping)
    • 2 T chia seeds
    • 1/2 tsp ceylon cinnamon 
    • 1/2 cup blueberries 
    • 1/4 cup raspberries 
    • 3 cherries 
    • 2 oz pomegranate juice 

Other

  • Olive Oil, 3 Tbsp (45mL)
  • Spermidine, as chlorella powder, 15g giving 13.5mg spermidine 
  • Pea Protein
  • Collagen Peptides 
  • Amino complex
  • Creatine, 2.5g

Supplements 

w/Breakfast 

  • B Complex (folate/folic acid free, and pre-metabolised forms), 0.15 pill/day
  • BroccoMax 250mg
  • Cocoa Flavanols 900mg
  • D-3 2,000 IU
  • Garlic 2.4g equivalent 
  • Ginger Root 2.2g
  • Glucosamine Sulphate 2KCL 1,500mg
  • Iodine as potassium iodide, 75 micrograms 
  • Lithium, as lithium orotate, 1mg
  • Lycopene 10mg
  • Lysine 1g
  • Nicotinamide Riboside 375mg 
  • Turmeric with piperine 1g
  • Taurine 1g
  • Ubiquinol 100mg

w/Lunch 

  • BroccoMax 250mg
  • C (vit) 250
  • Cocoa Flavanols 900mg 
  • D-3 2,000 IU
  • EPA 500mg with vitamin E 5mg
  • Garlic 2.4g
  • Ginger Root 2.2g
  • Glucosamine Sulphate 2KCL 1,500mg
  • Hyaluronic Acid 300mg
  • Iron 50mg
  • Lithium 1mg
  • Lycopene 10mg
  • Lysine 1g
  • Nicotinamide Riboside 375mg
  • Probiotic, 8 billion microorganisms per capsule
  • Turmeric 1g
  • Taurine 1g
  • Ubiquinol 100mg

Before bed 

  • DHEA 25 mg 
  • Melatonin 300 mcg

Exercise 
60-90 min daily (Designed by my 18 yr old son, inspiration by Ben Patrick)
HIIT, 45 min weekly

Monday:
– Warm Up: Sled ROKP x 5 min (BURN)
– A1: Tib Bar/Iso Tib, 4 x 25 (1/1/X/1)
– A2: Seated Calf, 4 x 25 (1/1/X/1)
– B: Straight Leg Calf Raises, 4 x 10 (1/1/X/1)
– C: Poliquin Step-Ups, 10 x 10 (Goal: 100% BW on back) (6 inch elevation + slant) (knee strength)
– D: VMO Squats, 10 x 10 (need squat rack) (breath in and brace down, to tuck pelvis, EVERY REP)
– E1: Reverse Nordic, 5 x 5 (flex glutes)
– E2: Alternate Nordics (5 x 5) and RDL (10 x 10) GO HARD

Tuesday:
– Warm Up: Sled ROKP x 5 min
– A: Patrick Step-Ups, 10 x 10 (Goal: 100% BW on back) (8 inch elevation) (three 45 plates and one 25 plate stacked on each other) (ankle mobility + hip stability) (so controlled)
– B: ATG Split Squats, 10 x 5 (hold bottom for 5 seconds) (breath in and brace, to tuck pelvis, EVERY REP) (squeeze back glute, back leg as straight as possible) (most important part of this exercise is the hip flexor flexibility)
– C1: Rounded Back Extensions, 6 x 20 (10 and 2)
– C2: FLAT Jefferson Curls, 3 x 10 half reps, then 3 x 5 full reps. (spinal segmentation, glute squeeze to come back up) (tuck chin, round and relax shoulders, let shoulders hang, weight on ball of feet, each spine segment at a time, squeeze quads, hip flexors, even abs and pull yourself deeper, squeeze glute to come back up, each spinal segment at a time)
– D1: Hanging or Grounded L-Sits, 5 x 20 seconds
– D2: Cross Bench Pullovers, 5 x 10 at (different levels)

Wednesday:
– Upper

Thursday:
– A1: Wall Tib, 4 x 25 (1/1/X/1)
– A2: KOT Calf Raises, 4 x 25 (1/1/X/1)
– B: Standing Leg Lifts, 4 x 20 (1/1/X/1) (banded adductors)
– C1: Loaded Butterflies, 5 x 20 (holds and reps)
– C2: QL Flexion, 5 x 20 (front leg in back) (pure lateral movement)
– D: IsoTib Ankle Rotations, 3 x 60 seconds
– E: Stretch!

Friday: 
– A1: Rounded Back Extensions, 6 x 20
– A2: FLAT Jefferson Curls, 3 x 10 half reps, then 3 x 5 full reps.
– B1: Hanging, Grounded, L-Sits or Garhammer Raises, 5 x 20 reps/seconds
– B2: Cross Bench Pullovers, 5 x 10 at different levels
– C: Stretch!
– 
S: 
– Jump!
S: 
– Upper

 
My dad incorporated my protocol with exactitude and lost 25lbs in three months. He feels as spry as I ever remember him being. He remarked, “Removing me from myself has been the best thing I’ve done in decades.”

1 Highest Quality Extra-Virgin Olive Oil

  • >76% oleic acid 
  • <9 and ideally <6 meq/kg peroxide value
  • <0.3% free fatty acids (FFA)
  • >85% 1.2 DAGs or > 90%
  • >560 mg/kg total phenolics as measured via HPLC total biophenols IOC
  • Less than 8 months old
  • Stored in a cool light free environment

AUGUST 2021

Wins

  • 7 year age reduction in Horvath-Levine Phenoage Blood Panel, 36.1 to 27.9, between Jan and May 2021, estimated 10 year age reduction after adjusting creatinine down to January levels and taking into account not stopping relatively high dose creatine monohydrate supplements in the 2 weeks prior to the May blood panel.
  • Sleep improvement: night awake time down to < 40 min/ave (WASO), 45% improvement in 90 days (measured w/ Whoop). Hard to pinpoint the exact intervention protocol responsible for the success as am always changing many lifestyle variables. That said, best guess is starting 300mcg of Melatonin before bed had the largest effect.
  • 12 min distance run age marker 18 yrs old (1.63 miles in 12 min, 7:21 pace). Measured w/ Polar H10. (ref: ACSM)
  • 10 day blood glucose is perfect, always between 75-125 mg/dL (using temporary implantable FreeStyle Libre)


In need of some love

  • Forearm and hand skin autofluorescence markers (measured by Diagnoptics MuAGE reader) aged my volar forearm at age 84 (measurement error, see Sept. notes) (kid sun debauchery). Worth noting, to the naked eye, skin appears healthy and normal. Sun damage is not obvious.
  • UV melanin spots on face and back of hand (using Visia).
  • Free testosterone index (total t/SHBG) currently .29, desired .45. Goal is to find a balance between potential related symptoms and seeing if all or some CRON benefits are related to lowering FTI as assessed by other aging markers.
  • Ferritin levels low at 19 ug/dL, desired 30-60 ug/dL
  • Body fat low at 3.5% (measured daily w/ Withings), desired 5%+
  • MaxHR is currently 174bpm (unsure why), measured w/ Polar H10 (ECG). Desired 190bpm+. Initial research on available interventions to increase MaxHR is not promising. 
  • Intracellular NAD measured 25.9 µM, target 34 µM. Increased NR by 250mg. 

Researching 

  • Interventions to increase maxHR 
  • How to reduce skin autofluorescence 

Changes 

  • Replacing one meal a day and 20+ hour fast with three meals, 10-14 hr fast. Evaluating possible improvement of free testosterone index (Total testosterone/SHBG), increased body fat and improved muscle gain. 

Daily protocol 
Height: 6’0”
Weight: 161 lbs
Body Fat: 3.5%
2,250 calories (17% protein, 35% fat, 47% carbs)

Three meals, 10-14 hr fast 

  • Breakfast: Super Veggie
    • Broccoli, 250grams
    • Cauliflower, 150 grams
    • Spinach, 70 grams 
    • Shitake or Maitake Mushrooms, 50grams
    • Carrots, 30 grams
    • Garlic, 1 clove
    • Ginger Root, 3 grams
    • Lime Juice, 1
    • Apple Cider Vinegar, 1 Tbsp
    • Black lentils, 300 grams
    • Hemp Seeds, 1 Tbsp
  • Lunch: leafy greens, vegetables, berries, seeds and nuts 
  • Dinner: Nutty Pudding (sweetened w/Trehalose 7.5g)
    • 50-100 mL Almond Milk 
    • 1 Tbsp ground macadamia nuts 
    • 2 tsp of ground walnuts 
    • 1 tsp of ground flaxseed (seed that is ground into flour)
    • 1 Tbsp non dutched cocoa 
    • 1 tsp (heaping)
    • 2 T chia seeds
    • 1/2 tsp ceylon cinnamon 
    • 1/2 cup blueberries 
    • 1/4 cup raspberries 
    • 3 cherries 
    • 2 oz pomegranate juice

Other

  • Olive Oil2, 2 Tbsp (30mL)
  • Spermidine, as chlorella powder, 15g giving 13.5mg spermidine
  • Pea Protein
  • Collagen Peptides
  • Amino complex
  • 2 Tbsp decaf coffee grounds 
  • Cocoa (non-dutched), 10g
  • Creatine, 2g
  • Red wine, 2 oz

Supplements 

w/Breakfast 

  • B Complex (folate/folic acid free, and pre-metabolised forms), 0.15 pill/day
  • BroccoMax 250mg
  • Cocoa Flavanols 900mg
  • D-3 2,000 IU
  • Garlic 2.4g equivalent 
  • Ginger Root 2.2g
  • Glucosamine Sulphate 2KCL 1,500mg
  • Iodine as potassium iodide, 75 micrograms 
  • Lithium, as lithium orotate, 1mg
  • Lycopene 10mg
  • Lysine 1g
  • Nicotinamide Riboside 250mg (7/5 Intracellular NAD measured 25.9 µM, target 34 µM)
  • Turmeric with piperine 1g
  • Taurine 1g
  • Ubiquinol 100mg

w/Lunch 

  • BroccoMax 250mg
  • C (vit) 250
  • Cocoa Flavanols 900mg 
  • D-3 2,000 IU
  • Garlic 2.4g
  • Ginger Root 2.2g
  • Glucosamine Sulphate 2KCL 1,500mg
  • Hyaluronic Acid 300mg
  • Iron 50mg
  • Lithium 1mg
  • Lycopene 10mg
  • Lysine 1g
  • Nicotinamide Riboside 250mg
  • Turmeric 1g
  • Taurine 1g
  • Ubiquinol 100mg

Before bed 

  • DHEA 25 mg 
  • Melatonin 300 mcg

Exercise 
Designed by my 18 yr old son, inspiration by Ben Patrick
60-90 min daily 
HIIT, 45 min weekly

Flows:
Lower A:
A: Sled ROKP, 2 min
B1: Tib Bar/Wall, 4 x 25
B2: Seated Calf/KOT, 4 x 25
C: Poliquin Step-Ups, 5 x 20
D: ATG Split Squats, 10 x 10
E: Rounded Back Extensions, 4 x 25
F: Nordic/Reverse Nordic, 5 x 15

Lower B:
A: Sled ROKP, 2 min
B1: Banded Leg Curls, 3 x 20
B2: Garhammer Raises, 3 x 20
C: VMO Squats, 10 x 10

Stretch Opener: 
A1: Slant Calf Raises, 4 x 10
A2: Slant Jefferson Curls, 4 x 10
A3: L-Sits, 4 x 30 seconds
A4: Cross Bench Pullovers, 4 x 10
A5: External Rotations, 4 x 10
B1: Activation + Side Lying Leg Lifts, 4 x 20
B2: Loaded Butterflies + Standing Groin, 4 x 20

Simple Upper:
A1: Band Pull-Aparts, 5 x 20
A2: Ring Push-Ups, 5 x 10
A3: Ring Rows, 5 x 10
B: Zottman Curls, 4 x 6

 

1 Intervention protocol to be shared at a later date once stabilized.

2 Highest Quality Extra-Virgin Olive Oil

  • >76% oleic acid 
  • <9 and ideally <6 meq/kg peroxide value
  • <0.3% free fatty acids (FFA)
  • >85% 1.2 DAGs or > 90%
  • >560 mg/kg total phenolics as measured via HPLC total biophenols IOC
  • Less than 8 months old
  • Stored in a cool light free environment

This work is licensed under a Attribution-NonCommercial 4.0 International | Consult your doctor for what’s right for you.

This web site is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.

Recent Content

link to SLEEP W/ ANDREW HUBERMAN

SLEEP W/ ANDREW HUBERMAN

Toolkit for Sleep Thank you for joining the Huberman Lab Podcast Neural Network—a once a month newsletter with science and science-related tools for everyday life.  For this first newsletter, I want to provide you some actionable information in condensed form. Recently, I posted this to Twitter & Instagram: https://platform.twitter.com/embed/Tweet.html?creatorScreenName=hubermanlab&dnt=true&embedId=twitter-widget-0&features=eyJ0ZndfdGltZWxpbmVfbGlzdCI6eyJidWNrZXQiOltdLCJ2ZXJzaW9uIjpudWxsfSwidGZ3X2ZvbGxvd2VyX2NvdW50X3N1bnNldCI6eyJidWNrZXQiOnRydWUsInZlcnNpb24iOm51bGx9LCJ0ZndfdHdlZXRfZWRpdF9iYWNrZW5kIjp7ImJ1Y2tldCI6Im9uIiwidmVyc2lvbiI6bnVsbH0sInRmd19yZWZzcmNfc2Vzc2lvbiI6eyJidWNrZXQiOiJvbiIsInZlcnNpb24iOm51bGx9LCJ0ZndfbWl4ZWRfbWVkaWFfMTU4OTciOnsiYnVja2V0IjoidHJlYXRtZW50IiwidmVyc2lvbiI6bnVsbH0sInRmd19leHBlcmltZW50c19jb29raWVfZXhwaXJhdGlvbiI6eyJidWNrZXQiOjEyMDk2MDAsInZlcnNpb24iOm51bGx9LCJ0ZndfZHVwbGljYXRlX3NjcmliZXNfdG9fc2V0dGluZ3MiOnsiYnVja2V0Ijoib24iLCJ2ZXJzaW9uIjpudWxsfSwidGZ3X3ZpZGVvX2hsc19keW5hbWljX21hbmlmZXN0c18xNTA4MiI6eyJidWNrZXQiOiJ0cnVlX2JpdHJhdGUiLCJ2ZXJzaW9uIjpudWxsfSwidGZ3X2xlZ2FjeV90aW1lbGluZV9zdW5zZXQiOnsiYnVja2V0Ijp0cnVlLCJ2ZXJzaW9uIjpudWxsfSwidGZ3X3R3ZWV0X2VkaXRfZnJvbnRlbmQiOnsiYnVja2V0Ijoib24iLCJ2ZXJzaW9uIjpudWxsfX0%3D&frame=false&hideCard=false&hideThread=false&id=1438316907598258177&lang=en&origin=https%3A%2F%2Fhubermanlab.com%2Ftoolkit-for-sleep%2F&sessionId=26a7362318b3bb0feb2341eb35114738f2348d02&siteScreenName=hubermanlab&theme=light&widgetsVersion=aaf4084522e3a%3A1674595607486&width=550px It ended up being shared more […]
Continue Reading