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.

Blueprint Recipe GUIDE →

(yes, it’s free)

A DAY’S WORTH OF FOOD:


Step 2: Supplements

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

Step 3: Track progress

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

Longevity Blueprint Protocol

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

 

Longevity Blueprint at a glance

BASICS….
  • Chronological age: 35
  • Measured muti-epi clock biological age: 33.5
  • Pace of aging: .8
  • 75.1 KG (79.09% lean mass)
  • 12.5% body fat
  • 3.3% bone mass
  • 60% body water
  • 24 BMI
  • 2250  daily caloric intake
  • Vegetarian
  • 20 hr weekly fast
  • 25% protein, 55% carbs, 20% fat
WHAT Longevity BLUEPRINT IS… 
  • scientifically rigorous
  • data/evidence vs opinion/fads
  • a systematic way of being
 

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.

 

Results: Optimal Clinical Outcome Range

BIOMARKER RESULTAGE EQUIVALENTOPTIMAL 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 IndexOPTIMAL0.3941< age 50
GGTOPTIMAL13 <14
GlutathioneOPTIMAL22729< 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
HDLOPTIMAL73 50 – 60
hsCRPOPTIMAL0.4610 (max reduction)<0.55
IGF-1OPTIMAL125 75 – 150
LDLOPTIMAL74 < 100
NADOPTIMAL52.616 (max reduction)< age 30
PSAOPTIMAL0.6822 (max reduction)< age 30
RDWOPTIMAL11.318 (max reduction)< age 30
SHBGOPTIMAL68  
TSHOPTIMAL1.94 1 – 2.1
TriglyceridesOPTIMAL55 27 – 89
TestosteroneOPTIMAL76933 (max reduction) 
VO2 max treadmillOPTIMAL53.618 (max reduction)< age 30
WBCOPTIMAL4.5 3.5 – 6
20th percentile telomeres PBMCOPTIMAL728 (max reduction)< age 30

Results: Younger than Chronological Age

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

Fitness

Daily routine
Having fun workout (Oct 21)

PROTOCOL (here’s a video showing it)

  • 1 hr day
  • ~25 exercises
  • 7 hrs wkly 
  • 88-105 bpm ~1 hr
  • 106-159 bpm -4hr 30 min
  • 159+ bpm 90 minutes 

ROUTINE

  • Backwards Sled, 2 min
  • Posture exercises (video)
  • Tricep extensions 1×25
  • Face pulls 1×15
  • Butterfly, 1×15
  • Band pull apart (back muscles), 1×15
  • Back extensions (on a hyperextension), 1×25
  • Obliques (each side, on a hyperextension), 1×25
  • Stretches
    • Kneeling shin
    • Hip flexor
    • Couch
  • Leg raises (for abdomen), 1×50
  • Seated calf raises, 1×25
  • Poliquin step ups, 3×10, each leg
  • Slant board squats, 3×15
  • ATG Split squats, 3×10
  • Nordics, 1×10
  • Reverse Nordics, 1×10
  • Tibialis raises, 1×25
  • IsoTib ankle rotations (each), 1×15
  • Pull ups, 1×15
  • Chin ups, 1×15
  • 10 min HIIT (M,W,F)
  • Hiking on weekends, basketball, tennis

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

  • Bench press single rep max, 240lbs, top 10% of 18 year olds
  • VO2 max  58.7 mL/(kg·min), top 1.5% of 18 year olds
  • Leg press, single rep max. 800 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
This work is licensed under a Attribution-NonCommercial 4.0 International | Consult your doctor for what’s right for you.

Medical disclaimer
This website, including any experimental results presented, is for informational purposes only and does not constitute medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease. Individuals seeking medical advice should consult with a licensed physician.

Biological age measurements and claims
Any claims regarding the measurement or reversal of biological age are preliminary and can be influenced by various biostatistical errors, including statistical variation, reference range relevancy, and clinical outcome significance. Ongoing, formal peer-reviewed studies are essential for validating these biological age tests for FDA approval (or its international equivalent) and confirming any clinically relevant changes in biological age. The data presented reflect our team’s rigorous efforts to adhere to current scientific and biostatistical standards, while formal peer-reviewed validation studies are underway. Please note: These tests are experimental and intended solely for research purposes. They should not replace or supplement any clinical tests recommended by licensed medical professionals.”

Context
The protocol presented on this website is based on scientific research, ranging from mouse studies to meta-analyses of randomized controlled trials and international clinical practice guidelines. These have been carefully reviewed for their unique relevance to my personal situation. The protocol encompasses a mix of on-label, off-label, and unlicensed therapies, as well as research-use-only tests. Some of these tests and therapies are still under scientific investigation and have not yet received on-label licensing for specific health conditions. All tests and therapies, regardless of their licensing status, carry risks. These risks have been assessed for my personal use by a specialized team of clinicians and scientists. This protocol represents an experimental clinical research project. Results will be periodically published in peer-reviewed journals, adhering to international quality standards relevant to various types of clinical studies, including case reports, randomised controlled trials, and systematic reviews. Case reports, case series, and systematic reviews are important components of evidence-based medicine, helping inform the design of gold-standard randomised controlled trials and guiding clinical practice.

Rx
The use of Prescription only Medicines (PoMs) such as HGH, acarbose, rapamycin, metformin, thyroxine, testosterone, statins, phenylbutyric acid, tadalafil and others discussed in this protocol should not be considered an endorsement or promotion of these products. PoMs should only be prescribed by a licensed doctor who has assessed that the benefits and risks are acceptable for the individual and acquired through licensed pharmacies in a jurisdictionally legal manner. The prescribing doctor should be made aware of all other PoMs being taken and other relevant interventions such as foods, supplements and medical history to enable accurate assessment for safe prescribing and monitoring of combination interventions.

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.

Scroll to Top