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Two years and millions were spent developing Blueprint, an algorithm that takes better care of me than I can myself. Now, you can build your Autonomous Self as well.
+ Slowed pace of aging by equivalent 31 years
+ Now aging slower than the average 10 yr old
+ Body inflammation is 66% below the average 10 year old
+ V02 max: 58.7 mL/(kg·min), top 1.5% of 18 year olds
+ Perfect liver fat (1.36%, top 10%.), iron & stiffness (MRI)
+ Ideal whole body muscle & fat (MRI)
+ 50+ optimal clinical outcome biomarkers
+ 100+ markers < chronological age
+ Perfect liver markers: ALT+AST+GGT = 49
+ Leg press single rep max: 800 lbs. Top 1-2% of 18 yr olds.
+ Bench press single rep max: 240 lbs. Top 10% of 18 yr olds.
+ 12 year age reversal in 500 day average HRV
+ Reduced Alpha Klotho biological age by 21 yrs in 5 months, from 42 to 21.
+ 31 year age reversal in grey hair age (80% reduction in grey hair)
+ 99th percentile in sleep performance of Whoop users my age
+ 99th percentile in avg daily Whoop Recovery Score (vs chron age)
+ Identified and corrected (w/o surgery) ticking time bomb: bilateral internal jugular vein (IJV) stenosis
+ Brain white matter hyperintensities (WMHs) reduced by 50% (MRI)
+ 30+ organ ages quantified
+ Free testosterone index (FTI) biological age reduced 20 years
+ Improved homocysteine (hcy) by 49% (5.9 umol/L). Possible 30% relative reduction in ACM (risk of dying from any cause in the next 10 years).
“The Most Measured Man in Human History”
This website 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.
20th century: Live Fast and Die Young
2023: don’t die because we don’t know how long and well we can live
Humans used storytelling to build society: where we came from; why we’re here; what exists after death; what creates meaning; what’s right and what’s wrong. Daily health related decisions have historically been influenced by story. For example, ideological lists of what one can and cannot eat. Social norms signaling what’s fashionable. Meaning-making to inform what is desirable and laudable.
STEM (Science, Technology, Engineering & Math) offered up a new way to approach health.
Blueprint is STEM for health. My team and I had endeavored to do what no one had ever done: enable a body to run itself. Practically, I do this by routinely taking hundreds of measurements of my body’s biological processes, enabling my heart, liver, lungs and kidneys to speak for themselves what they need to be in their ideal state. My mind - a story telling creature - 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.
My practical and immediate objective is Goal Aligning the 35+ trillion cells that make me who I am. Aligning, as best I can, for optimal health and youth.
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.
Aspire to look and feel your very best? Opt into a system where your body + science and data do the work. It’s akin to saying yes to the internet, computers and AI to improve our lives in ways that exceed our natural abilities.
This Automation - and the elimination of self destructive behaviors - allows us 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 aided destruction (SAD)
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 - and opting into a superior system of data + science - has been the most liberating experience of my life.
Now, I feel happier, more alive and fulfilled than any time before. 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.
OPTIMAL CLINICAL OUTCOME RANGE
BIOMARKER
RESULT
AGE EQUIVALENT
OPTIMAL CLINICAL OUTCOMES RANGE (OCOR)
ALT
OPTIMAL
18
<15
BMI
OPTIMAL
22.8
<22.5
Fasting plasma glucose
OPTIMAL
82
28 (max reduction)
<95
Body Fat
OPTIMAL
6.9
16 (max reduction)
<10%
Cholesterol (total)
OPTIMAL
158
DHEA
OPTIMAL
310
25 (max reduction)
< age 50
Free Testosterone Index
OPTIMAL
0.4
41
< age 50
GGT
OPTIMAL
10
<14
Glutathione
OPTIMAL
227
29
< age 30
Grip Strength Dominant
OPTIMAL
134
33 (max reduction)
< age 30
Grip Strength Non-dominant
OPTIMAL
124
43 (max reduction)
< age 30
HbA1C
OPTIMAL
4.5
28 (max reduction)
4.5-5.6
HDL
OPTIMAL
73
50 - 60
hsCRP
OPTIMAL
0.20
10 (max reduction)
<0.55
IGF-1
OPTIMAL
151
75 - 150
LDL
OPTIMAL
74
< 100
NAD
OPTIMAL
52.6
16 (max reduction)
< age 30
PSA
OPTIMAL
0.68
22 (max reduction)
< age 30
RDW
OPTIMAL
11.3
18 (max reduction)
< age 30
SHBG
OPTIMAL
68
TSH
OPTIMAL
1.94
1 - 2.1
Triglycerides
OPTIMAL
55
27 - 89
Testosterone
OPTIMAL
769
33 (max reduction)
VO2 max treadmill
OPTIMAL
53.6
18 (max reduction)
< age 30
WBC
OPTIMAL
4.5
3.5 - 6
20th percentile telomeres PBMC
OPTIMAL
7
28 (max reduction)
< age 30
SLOW HOW FAST YOU AGE
My rate of aging is .69 based upon a state of the art epigenetic clock DunedinPACE. I am now accumulating aging damage slower than the average 10 year old, slower than 88% of 18 year olds and 94% of 45 year olds.
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
Isn’t it weird that we commit 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.
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.
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]
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.
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.
Step 3: Starter Items (stuff I use, not endorsements)
Pace of Aging Test (includes 12% discount)
NAD test Use checkout code “blueprint” to save 5%
Whoop Track fitness & sleep. First month free.
Flex Beam - red light therapy
EightSleep Mattress Use checkout code “BLUEPRINT“ to save 10%
Neurosym HRV (10% discount “Blueprint”)
Pulsetto HRV (10% discount “Blueprint”)
Food intolerance testing (15% discount)
Bedroom blackout film
Light therapy first thing in the am
Step 4: Track progress with measurement
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
High speed blender
Food scale
Storage/Transport
Stainless steel, $200
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
Dark chocolate - 138
Third meal - 500
Extra Virgin Olive Oil - 240 (2Tbsp/day)
Note: an EVOO available for purchase in Aug. Working on dark chocolate.
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.
20 oz of water
Spermidine, 2 Tbsp chlorella powder, yielding 13.5mg spermidine
Amino Complex 7.6 g
Creatine 2.5 g
Collagen Peptides 20 g
Cocoa Flavanols 500 mg
Ceylon Cinnamon 1 tsp
Morning pills
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 sprinkling 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.
Lentils: bring the water to boil in a medium saucepan. Add lentils. Reduce heat to low and cook uncovered for 18-20 or minutes until "al dente". Place in a colander to drain and rinse under cold water
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...
50-100 mL Malk Almond Milk
3 Tbsp ground macadamia nuts (20% off + free m-nut oil)
2 tsp of ground walnuts
1 tsp of ground flaxseed (seed that is ground into flour)
1/4 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.
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.
Highest Quality EVOO Criteria
>200 HPLC (USA) measured total polyphenols or > 600 NMR measured (Europe)
>72% oleic
< peroxide under 9 meq/kg
< 0.3% free fatty acids (FFA)
>90% diacylglycerols
Fun fact: on Blueprint, you’ll eat over 70+ lbs of veggies, berries and nuts per month
Note: this protocol is based upon regular measurements. Optimal protocol for you may differ. How I organize them.
Upon waking
Acarbose 200mg (Rx)
Ashwagandha 600mg
B Complex .25 pill M/Th
BroccoMax 17.5mg
C 500mg
Ca-AKG 1 gram
Cocoa Flavanols 500mg
D-3 2,000 IU
DHEA 25mg
E 67mg
EPA 500mg with vitamin E 5mg
Garlic 2.4g equivalent
Garlic 1.2g (kyolic)
Ginger Root 2.2g
Glucosamine Sulphate 2KCL 1,500mg
Iodine as potassium iodide 125 mcg
Lithium, as lithium orotate, 1mg
Lycopene 10mg
Lysine 1g
Metformin ER 1,500 (Rx)
Nicotinamide Riboside 375mg (6 x wk)
N-Acetyl-L-Cysteine (NAC) 1,800 mg
Proferrin 10mg
Turmeric with piperine 1g
Taurine 2g
Ubiquinol 100mg
Zeaxanthin (20mg Lutein, 4mg Zeaxanthin)
Zinc 15mg
w/Dinner at 11 am
Acarbose 200mg (Rx)
BroccoMax 17.5mg
Ca-AKG 1 gram
Cocoa Flavanols 500mg (has caffine)
E 67mg
EPA 500mg
Garlic 2.4g equivalent
Garlic 1.2g (kyolic)
Ginger Root 2.2g
Glucosamine Sulphate 2KCL 1,500mg
Hyaluronic Acid 300mg
Lysine 1g
L-Tyrosine, 500mg
Metformin ER 500 mg (Rx)
N-Acetyl-L-Cysteine (NAC) 1,800 mg
Nicotinamide Riboside 375mg (6x wk)
Taurine 1g
Turmeric 1g
Before bed
Melatonin 300 mcg
Other
Extra Virgin Olive Oil, 30mL daily
Pea Protein, 29 grams daily
Dark Chocolate, 15 grams
Rapamycin 13mg, bi-weekly (Rx)
HGH .6mg, 5x wk
17aE2, 4g wk transdermal
Testosterone 2mg patch 6x weekly
NDGA 50mg 1x daily
B12 methylcobalamin 1x/wk
Aspirin 81mg 3x wk
Note: an EVOO available for purchase in Aug. Working on dark chocolate.
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
https://rejuvenationolympics.com/
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
My path here, Hi, I am Bryan Johnson
How I approach problems Zeroth Principle Thinking & solve them My Goal Alignment Problem
Building systems to solve things systematically: My Autonomous Self and I fired myself
Blueprint is born: Project Blueprint
Blueprint + Kernel: Sleep & Impulse Control
Contemplations: A Plan for Humanity
All together: Ashlee Vance: How to Be 18 Years Old Again for Only $2 Million a Year
Chronological age: 45
Measured muti-epi clock biological age: 42.5
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
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
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
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.
BIOMARKER
RESULT
AGE EQUIVALENT
OPTIMAL CLINICAL OUTCOMES RANGE (OCOR)
ALT
OPTIMAL
18
<15
BMI
OPTIMAL
22.8
<22.5
Fasting plasma glucose
OPTIMAL
82
28 (max reduction)
<95
Body Fat
OPTIMAL
6.9
16 (max reduction)
<10%
Cholesterol (total)
OPTIMAL
158
DHEA
OPTIMAL
149
25 (max reduction)
< age 50
Free Testosterone Index
OPTIMAL
0.39
41
< age 50
GGT
OPTIMAL
13
<14
Glutathione
OPTIMAL
227
29
< age 30
Grip Strength Dominant
OPTIMAL
134
33 (max reduction)
< age 30
Grip Strength Non-dominant
OPTIMAL
124
43 (max reduction)
< age 30
HbA1C
OPTIMAL
4.5
28 (max reduction)
4.5-5.6
HDL
OPTIMAL
73
50 - 60
hsCRP
OPTIMAL
0.46
10 (max reduction)
<0.55
IGF-1
OPTIMAL
125
75 - 150
LDL
OPTIMAL
74
< 100
NAD
OPTIMAL
52.6
16 (max reduction)
< age 30
PSA
OPTIMAL
0.68
22 (max reduction)
< age 30
RDW
OPTIMAL
11.3
18 (max reduction)
< age 30
SHBG
OPTIMAL
68
TSH
OPTIMAL
1.94
1 - 2.1
Triglycerides
OPTIMAL
55
27 - 89
Testosterone
OPTIMAL
769
33 (max reduction)
VO2 max treadmill
OPTIMAL
53.6
18 (max reduction)
< age 30
WBC
OPTIMAL
4.5
3.5 - 6
20th percentile telomeres PBMC
OPTIMAL
7
28 (max reduction)
< age 30
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
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.
MEASUREMENT PROTOCOL
MRI
Ultrasound
RHR, HRV, VO2Max
N=1 HIGH ACCURACY METHOD MARKERS
Resting Heart Rate: 44 bpm
HRV 54, age 40
VO2Max 58.7 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.
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
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.
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.
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 41
Quant Hamilton-Norwood: measuring age 26
MEASUREMENT PROTOCOL
Multi Spectral Imaging
Autofluorescence
Merz
MARKERS
Spots: Age 10
Wrinkles: Age 10
Texture: Age 14
Pores: Age 50
UV Spots: Age 62
Brown spots: Age 11
Red areas: Age 70
Autofluorescence: age 32
Multispectral imaging face age: 41
DAILY PROTOCOL
Other active creams
Vit C, E, ferulic, B3, azelaic etc
Tretinoin .1%
UV environmental filters
Things we’re trialing:
Non-bleeding microneedling with HA serum
Cutera Excel V coolview & genesis
Fotona Dynamis Pro 4D and other protocols
Microbotox injections for pore shrinkage
Sculptra
PRF
Renuva (subcutaneous fat rather than skin)
Whole body LED
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
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
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 assess 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.
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
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 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
Daily routine
PROTOCOL
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 1x25
Face pulls 1x15
Butterfly, 1x15
Band pull apart (back muscles), 1x15
Back extensions (on a hyperextension), 1x25
Obliques (each side, on a hyperextension), 1x25
Stretches
Kneeling shin
Hip flexor
Couch
Leg raises (for abdomen), 1x50
Seated calf raises, 1x25
Poliquin step ups, 3x10, each leg
Slant board squats, 3x15
ATG Split squats, 3x10
Nordics, 1x10
Reverse Nordics, 1x10
Tibialis raises, 1x25
IsoTib ankle rotations (each), 1x15
Pull ups, 1x15
Chin ups, 1x15
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
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.
9 when I should have 2
Possible pathological confirmation via hyperpolarized MRI
Possible elimination via multi-component nebulised protocol
Excessive stress, chronic depression from age 20-40 whitened my hair
Struggling to reverse it
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
In twelve months, improved from 169 bpm to 183 bpm
Struggling to make further gains
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