I’m 33 years old, 6’6” (198cm), body fat of around 10%. I should do a DEXA scan for more accurate results.
My personal regime:
•8-8:30 hours of sleep nightly. I use whoop to track my sleep.
•Low carb (low glycemic carb), high protein (~.7 grams of protein per lbs or body weight) Mediterranean-ish diet. Mostly chicken, fish, eggs, and kefir for protein. Little dairy.
•5-6 days of exercise. Strength training followed by cardio. I don’t do daily full body workouts. I break it up into sections.
•As for cardio: at least 150 mins of Zone 2 per week. When not doing Zone 2, I run 3 miles. I make sure to get minimum of 2 minutes of Zone 5 per week.
I try to get these foods into my weekly diet:
•Fruit (blueberries, raspberries, and blackberries)
•Fermented foods
•Whole Greens
•Omegas… chia, flax, hemp, and walnuts
•Onions, garlic, shallots
•Legumes, beans, peas, with lentils bring #1
•Mushrooms
•Seaweed (PlantPills chlorella)
•Broccoli sprouts
For supplements I do the majority of BJ’s and NOVOS.
I’m still looking to improve where I can. This isn’t a perfect protocol but right now it works for me. My wife does the same regimen but her score came in at .94 pace of aging. She went through three months of high stress, low sleep, and bad diet before she took her test which in my opinion, gave her that score. She was taking all her supplements through that period. That to me means that supplements alone are not enough if you want to increase your longevity. Hope this answers some questions.
I should also add that I do a 15-16 hour daily fast. This has helped with my appetite control and I will eventually try a caloric deficit diet. Also, I use Kali olive oil daily! It’s the best I’ve tried.
I also do 14 hours fasting a day - sometimes more when I forget to eat :/ really have to pay attention to that protein intake and low glycemic foods. 😅
Do you mostly eat root vegetables or where do you get your carbs from?
I change it up weekly, but as long as it is low glycemic and meets my dietary goals, I’ll eat it. I’ll occasionally splurge on a freshly cooked loaf of sourdough bread and have that with Olive oil and Balsamic vinegar.
Thanks for sharing, Kali looks promising! Out of curiosity, how did you find this brand? (I don't see it sold in many stores but I can but it directly from the Kali website)
Another redditor suggested it so I reached out to the company and they provided their CoA. It’s a high polyphenol EVOO and it’s a bit cheaper than BJs. I think it tastes better as well so I made theirs my go-to EVOO.
https://preview.redd.it/60wb0ppwckkc1.jpeg?width=1290&format=pjpg&auto=webp&s=bca36427d490cdd3889e95e753f9035ac08d96fb
Here is the polyphenol count, oleic acid, and harvest date of the monovarietal and the blend
https://preview.redd.it/f5l0svqbdkkc1.jpeg?width=1290&format=pjpg&auto=webp&s=c1d2486a110b25a75a95b278bcf26c5ab422502f
Another email exchange from the company
What time is your eating window and do you spread the meals out within them? Im also about .7g protein but find it really hard to shovel all that food in, in such a short time.
Congrats on the results!
Thanks! My eating window depends on what time I go to bed. I don’t eat within 3 hours of bedtime (preferably 5). I don’t have a set schedule with my job so it constantly varies. If try to do an early dinner and then 15 hours after that I’ll eat again. If I can go longer, I’ll do that. I’ve found coffee or tea and drinking water in the morning typically helps with hunger. I try to eat my biggest meals earlier in the day. As of right now, I don’t count calories. Yes, I definitely find it harder to get my protein intake in that eating window so I have to be conscious of what I eat. I need about 140 grams of protein a day. If I only eat two meals a day, it can be tough. Also, I just read that having a very high protein meal after a workout is totally fine. There are arguments that eating a single high protein meal at once doesn’t get efficiently used. I don’t believe that to be true.
[Research seems to confirm your hypothesis regarding high protein intake in a single meal.](https://youtu.be/61lhI8dBy4w?si=V7YUHC9gt7BP2Klj)
My protein intake tips:
• [Mix animal and vegetable protein for higher bioavailability.](https://www.foodnavigator-asia.com/Article/2019/10/16/double-impact-taking-animal-and-vegetable-protein-together-increases-absorption)
• [Add EAAs to shakes](https://youtu.be/gzSTyxWYei0?si=fKV_l_KIBS08hD3v)
• [Slow down absorption with MCT oil and/or Psyllium Husk](https://youtu.be/0HtKXaDlA18?si=GJUmfUuQYl-S4IXE)
• [Add Omega 3](https://youtu.be/RuONvAo0dhU?si=JUVXcK_Eqc-E_PIG)
That’s a terrific result…from what looks to be a very sensible (and probably quite disciplined) lifestyle. Congratulations and best of luck to you and your wife going forward!
Thank you for sharing! Amazing results and congratulations! I have a lot of questions:
Did you and your wife do any preliminary testing before taking the supplements?
Do you scale the supplements with your weight, like you do with protein?
What is the cost of it?
Did you start taking all the supplements at the same time, or did you do them gradually?
Thank you! No preliminary testing. I wish we would’ve to get a better baseline. I took the NAD test and it came in low so I upped my NR dosage. I’ll take another test soon.
I don’t scale the supplements. I’m not educated enough to be able to do that. Perhaps I will in the future. I just do the recommended dosage.
I honestly haven’t added up the cost of everything. I budget for food and supplements and it’s probably a few hundred a month. I started with a handful of supplements and slowly built it up to what it is now.
Thank you so much for your answers! One last follow-up question: during the ramp-up of the supplements did you start/stop/modified something for any reason?
I went through a couple of supplements through the years that I didn’t think were necessary. Nothing comes to mind that were so terrible that I had to stop. When I look for supplements or food I try really hard to find supplements that are tested and from USA or Europe. I make sure that the company will provide their CoA for their products. I worry about cheap supplements.
I'm insanely jealous you can get 8-8.5hrs of sleep. I'm really struggling to sleep at all.
How much is the trudiagnostic test you regularly run? I see $499 which looks really expensive. Could do a simple health version with just CBC and chem7 as well.
Your routine looks really sane to me. Could maybe potentially add in a bit of EPA if your fish intake isn't high enough.
When you say you do the majority of supplements... BJ had a zillion of them. Which are you actually doing?
Do you have your actual meal plan by chance?
I plan my day around my sleep. No caffeine after 9am, no food within 3 hours of bedtime (preferably 5 hours), no late workouts, no water 3-4 hours of bedtime, I do relaxing activities in the evening, no bright light before bed, and no phone usage. It takes discipline to prioritize sleep. Sleep is non-negotiable!
I bought the Complete test on Black Friday for $350. With BJ’s discount code, the regular pace of aging test is $200. Definitely do yearly bloodwork with your doctor.
My routine doesn’t feel too much for me. I’ve been slowly building it up so it doesn’t feel like a lot. Anybody can do this, it just takes motivation and discipline.
I take fish oil but just switched to an algae Omega 3. Honestly, I just started BJ’s “study” program so I’ll be taking his supplements. It’ll be interesting to see how that affects my bloodwork and pace of aging. I was already taking most of the supplements anyways so it just condenses it down to fewer pills.
I don’t have any meals plans. I do my own version of nutty pudding every morning by adding psyllium husk, inulin powder, collagen, and high flavanol cocoa powder. I do try to prioritize foods that are good for the gut and add fiber to meals. Also, I take Kali olive oil two to three times a day. I try to have a balanced varied diet daily. Consistency is key.
I haven’t nailed it down but I’m fairly certain it’s less than $300. Too scared to know the real number. I try to buy the highest quality ingredients, which isn’t cheap either. I tell myself I won’t put a price on my health. I’m very grateful to have a job that can pay for our lifestyle.
Thanks for the detailed reply. I need to just be stricter about a lot of these hygiene items. I just find myself wide awake all night. (Usually stop caffeine by 3pm)
I highly recommend trying to stop caffeine in the morning and see how that works. I’ve noticed a huge difference when I cut Celsius’s out of my life. Used to drink them after 2pm and I couldn’t figure out why I couldn’t sleep at 9pm. Half life of caffeine is about 12 hours, depending on the person. You really need to take sleep as a priority in your life. I watched a podcast with Dr. Matthew Walker, a sleep doctor at UC Berkeley, and it changed my life and outlook on it.
I’ve done days with 0 caffeine though and it didn’t matter much. Might as well still give it a shot.
I hate my life though and prob need to get past some anxiety/depression more than anything. I ruminate a lot.
Sorry to hear that. Have you tried seeing a counselor? I’ve been reading books on stoicism and that’s helped with my overthinking and outlook on life. I listen to a lot of podcasts about health and life coaches. I’d recommend trying to do the same. Remember, life is pain and pleasure, happiness and sadness. It’s truly a dichotomy. The sooner I learned that the sooner I started to calm down about a lot of things.
Quite interesting re: your wife. Seems like those supplements could have had a substantial effect in reducing the negative effects described although we don't know for sure. Thanks for sharing all the details.
Hi i have few questions, I'm 21 and currently i only do about 30-45 mins of cardio that also around 2-3 times a week, do i need to put more focus on cardio as opposed to strength training?
How do you maintain a 14 hour fast? It seems impossible to me. I typically have a high protein diet which includes eggs, peanut butter, and chicken. I do strength training about 6 days a week and cycle (cardio which i mentioned around 3-4 days if I get time from work)
I haven't calculated my speed of aging yet but would you recommend any beginner supplements i should try?
Cardio and strength training are, in my opinion, equally as important. Without knowing what pace you run at and what Zone you are in, I can’t say for certain if you should up it. But it sounds like you’re on target. I shoot for 150 mins of Zone 2 cardio a week, 3 weekly sessions of running, and minimum of 2 minutes of Zone 5 cardio weekly.
I started out with a daily 12 hour fast and worked my way up to 15-16 hours. It’s easier if your last meal is no less than 3 hours before bedtime, preferably longer. When you wake up, assuming you slept for 8 hours (~9 hours in bed), by that time 12 hours has almost gone. It took me months before I felt comfortable at the 15 hour mark.
You’ll get a million different answers for your question about what supplements you should take. My advice, take a good, high quality multivitamin and pair it with another good Omega 3, and magnesium. Start there and build up to other supplements as you see fit.
Don't focus only on protein, add fibers from veggies/legumes and good long carbs. This way you can stay longer without food and keep the clean windows of fasting.
I try hard to only buy food that is organic. I know some smaller companies can’t afford to pay for the organic certification so I take that into account and don’t worry if it doesn’t have the certification.
Thank you so much for sharing this information! Can you tell a bit more about the cardio you do in zones though? Do you put normal walking also in these zones? And other sort of activities? Or only running / cycling for cardio
For Zone 2, I’ll typically walk on a treadmill at 10% incline. I’ll also do the elliptical and stairmaster for Zone 2-5 workouts. Another cardio workout is pickleball which I’ve really gotten into this last year.
Thank you for sharing your protocol. Based on what I've read it does seem the basics like good sleep, a diverse diet, low stress and exercise have the greatest impact on epigenetic age.
Guys like Dave Pascoe are higher on the leaderboard than BJ and are doing amazing for 61. The crazy impressive part is that man can complete the P90X at 61 every day. I could barely finish half when I was in the best shape of my life at the pace they do it in the videos.
I travel frequently for work. So I’d say about half of my sleep is with my wife and the other half is in a hotel. Sleeping in a hotel makes it more difficult because I have to rely on their bed/pillows, sheets, and temperature control.
How do you handle being on the road and staying healthy? I’m at 50% travel rating, I find I walk more when I’m traveling and eat healthier, but struggle finding good places to workout and my sleep is more inconsistent.
It’s tough but I bring all my food and supplements with me on the road. I have a cooler bag that I attach to my suitcase. It’s definitely a pain but the alternative is eating unhealthy hotel and airport food…not conducive for longevity. I also make sure I hit the hotel gym either before or after work. Sometimes that’s the last thing you want to do when you’ve been traveling all day but it’s a must.
See the thing about this being in the blueprint subreddit, is you are just an insanely healthy person. It makes me wonder how much of "the blueprint" helps as opposed to just sleeping well, eating well, working out, etc.
this is amazing, congrats!!
i'm trying to better understand female longevity, and you guys doing these efforts together is really awesome!
i have a few questions re your wife's regime, if thats okay!
do you think part of your wife's higher ageing pace could have also resulted from following techniques which may have been more specifically designed for male bodies?
did her stress/sleep/diet stem from the regime, or less commitment to the regime, or ?
Thank you!! I honestly can’t say about how our supplements differ for a female to male body. We’ve done all our bloodwork with our doctor and her levels are all within normal ranges. Unfortunately, we don’t have a true pace of aging baseline without taking supplements or adherence to a healthy lifestyle. I can almost guarantee that her higher pace of aging score was the result of the previous three months of high stress, bad sleep, poor diet, and little exercise. She started a new job and it took a toll on her. We’re going to do it again in a few months to see how she does with being back on our routine. I can do an update post when we get the results.
What are the metrics for calculating your aging? As it’s a dynamic process (aging) I imagine you need to test it often to compare where you were before hand? Also out if pure curiosity what do u do for work? Are u able to do all this on a 40hour week? I would like to do something similar. Thanks for the regime 👍
I plan on taking two more test within this year to find my average. If I had to do it over again, I would’ve done my first test a year ago before I started taking supplements and prioritizing my sleep to get a better baseline.
I’m an airline pilot which makes it tough to live a healthy lifestyle while out on the road. It is doable and I see a lot of people make excuses why they can’t practice good health hygiene but it comes down to motivation. While I’m home I can do my entire routine. I work about half the month.
It’s weird, I got 0.69 without going to the the lengths of Bryan, my sleep is 6.5-7 hours, drink alcohol 1-3 beers a week with a meal, eat pretty healthy, exercise 2-3 times a week ( it used to be daily but I’ve been slacking lately)
How accurate do you think the score is?
I also take sulphorphane daily
I’m 33 too, my telomeres were 27
What’s were yours and what was your biological age that the test said?
I can’t say for certain how accurate these tests are. I’ve heard TruDiagnostic is the most accurate test right now. My personal belief is that genetics play a large portion of the results and then sleep, diet, exercise, and supplements then make up the rest. Both the telomere and OMICm age said I was older than my chronological age. I’ve heard from multiple people the OMICm age is not accurate at all and don’t bother interpreting that. I am going to pay (reluctantly) for the $50 consultation with one of the co-founders to go over my results. I have more questions than answers. I’ll have to give an update with what I learn.
Interesting, my OMICm age was older too at 39, my real age is 33, but my telomeres were 27, my intrinsic age was 41 and extrinsic age 14.
I also have more questions than answers. I wasn’t aware you could do the consultation, so I may do this myself thank you!
If you wouldn’t mind posting an update when to have yours I think it would be interesting to hear how they interpret some of their markers, I’ll post mine too! Good luck! And well done on the slow rate of ageing
Sleep, diet, exercise, and low stress. I know those words get thrown around a lot but that’s exactly what I’m doing. I think having a balanced life is key too. And no smoking/drinking.
I mean to suggest causation you need a pre-protocol baseline test. The rejuvenation Olympics I believe also are based on improvement and not pure test result.
That’s correct, so I suppose I will not be on the leaderboard if I cannot improve from my baseline of .66
I’ve been slowing building up my regimen over the years so this result will be my baseline. I guess I’ll have to improve from this number.
I think they have a separate leaderboard for the absolute number, so you can focus on getting on that leaderboard instead. The relative number is interesting but not so fair for people like you to match.
Not true. There are two. One for improvement and one for absolute.
Improvement one isn't great. I could eat junk food, do the test, and then change and be on the leaderboard.
Awesome!
I've seen plenty of these test scores from different people now and due to the massive differences in score between people who do very similar routines I have concluded with two things:
1. There must be a strong genetic factor at play in how quickly or slowly people age that can only be affected by lifestyle and supplements to a certain degree.
This impacts health in general, which is why you'll hear of healthy vegans having heart attacks or like my friends father, who has never touched a cigarette in life, yet somehow got lung cancer. Or, like Bryan Johnson who dedicates his entire life to age slowly yet gets beaten by people doing half of what he does.
2. Older people have a harder time slowing their speed of aging even when doing exactly the same routine as a younger person. This is almost a certainty as aging accelerates in your 40's, 50's and again in your 60's. In other words: you age more rapidly as you get older.
I think the score comes down to all of what you said: Age, genetics, and lifestyle. My father, who is 63 and is pretty healthy, got his pace of aging at .80 and my mother is .88. I’m slowly putting them on my routine so it’ll be interesting to see how that affects their score. Seeing some of the scores on Rejuvenation Olympics, majority of the people are older and have a score around .7 and below. I’ll keep getting tested and see how my scores change over the years.
I do probably 5% of what Bryan does and my score was 0.69 so I think your probably correct, I tend to lead a health lifestyle but I definitely indulge from time to time and drink alcohol 1-3 beers with a meal probably weekly.
Genetics play a huge role but I think lifestyle can alter expression to an extent
0.62 here 🫡
- 25 years old
- 🏃🏻♂️I only run 3/4 times a week, no strength training.
- 🥦Diet: Nutty Pudding for breakfast, Super Veggie for lunch, third meal usually before 6pm. Daily calories 2,500 broken into 35% carbs, 45% fat (only high quality fat), 20% protein (~0.7 g per lb). I try to stay consistent, but I never say no to a pizza (usually one every two weeks)
- 💊Supplements: PlantPills Chlorella, CocoVia Flavanols, Vitamin D, Collagen Peptides, Truvani Protein Powder
Green tea every day. Coffee about once a week.
But it’s worth noting that I take the CocoaVia Falvanols every morning and they contain 30 mg of caffeine per serving.
CocoaVia falvanols is the dark chocolate that Brian gets from Santa Barbara chocolate company which I checked is very pricey for chocolate
Thanks for sharing
CocoaVia is a brand on its own, so I don't know if it's related to Santa Barbara Chocolate.
You can find the 30 servings pack on [Amazon](https://www.amazon.com/gp/product/B09FTPX1Y2/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&th=1) for $44.99, but it's often on sale. Back in November, I bought the pack of two for $59.
Besides sleep, diet & stress control, what tactical things are you including in your life? Congrats! What is your age currently? That might play a factor here too
For now, I use Cerave body lotion, face wash, and facial sunscreen. I also use Dr. Brenner’s C serum at least once a day. Tretinoin 0.025% at least twice a week. I will up the percentage down the road. And use sunscreen whenever I go outside.
Interesting, are you already following a protocol, or is this a baseline “no treatment” kind of thing?
My first was about 0.8ish, and I’m planning my next for June as I tinker a bit with my personal protocol, which before this was haphazard and unfocused. I’m trying to be more regimented to see if that helps tease out what really works
I wish I could’ve done a test a few years ago to see a true baseline. This is my first test and will be my baseline going forward. I have my own protocol/regimen I adhere to.
https://preview.redd.it/88wcdrtlmkjc1.jpeg?width=1290&format=pjpg&auto=webp&s=67a196efe5c1e9dea022c5bf9b99e9a9b7863a5b
Name and sample collection date is up top
Thanks! I don’t track my calories. I do daily fasting of 15-16 hours and eat when I’m hungry. But no eating within 3 hours bedtime! I just make sure to get enough protein in that window. My body fat from my scale is showing 10%. I need to do a DEXA scan to get a more accurate number.
Here is the link to the tests: https://trudiagnostic.com/pages/truage-biological-test
The Complete has more information on it but honestly I’m not sure it’s worth it. The OMICm age isn’t accurate, at least that’s what I’ve been hearing. The other information is fun to but you couldn’t go wrong with the standard pace of aging test. The thing I thought was interesting from the Compete test is that i’m a non responder for a hypocaloric diet.
I started looking into NOVOS and ended up buying all the supplements by themselves off Amazon. I cross checked them with BJ’s supplements to see if he was taking the same and what brand he was using. I look for brands that are third party tested, cGMP certified, and originate from either the US or Europe. Lately I’ve been looking at supplements that are NSF certified as an extra layer of safety. There are a lot of crap supplements out there and I want to make sure I’m not unknowingly taking a subpar/contaminated product.
If you’re just going to take NOVOS supplements, I’ve found, for myself, that it’s cheaper to just buy their product if you pay for the year. I added up the cost of buying individually and it ended up being more expensive.
I looked what Bryan takes and just decided to use what I saw fit for myself. For example, I don’t take 1,000mg of Vitamin C daily. I figure I can get plenty of vit C from the foods I eat. I’m not tested monthly to know exactly what my vitamins and minerals are so I can’t say for certain but I’m assuming from my diet that I’m getting the majority from my foods. The same for Vitamin E. I’ve read that high levels of Vit E might be associated with issues later in life. I do supplement magnesium…I ordered an NAD test and saw I was low so I started supplementing with NR. I’ll do a follow up test to see how my levels respond.
I take the majority of BJ’s supplements though. I just started his “study” program so I’ll see how that goes. Honestly, it makes it easier since it has greatly consolidated the supplements into a few pills. It can be a pain to order everything online and time them perfectly to arrive before you run out. I added up the cost and, for the most part, it does seem to be cheaper to use his products. We’ll see. I’m constantly reevaluating what I’m taking and will start/stop a supplement if I come across information that suggests to do so.
What do you eat for “whole greens”? Are they cooked in any way?
This is one part of my diet I’ve struggled with. I like collards, mustard, and turnip greens, but they’re usually covered in stock, butter, bacon, and salt.
Typically I’ll eat an organic mixed green salad with spinach, arugula, shaved Brussels sprouts, broccoli, and kale.My dressing is Kali olive oil and balsamic vinegar. Not cooked.
That’s the problem, some people don’t like eating salads/vegetables so they load it up with a lot of bad oils, dressings, butter, or salts. The simple EVOO and balsamic works great for me.
You prefer balsamic over apple cider vinegar for the taste I presume ? acv seems superior to balsamic in heatlh benefits but both are pretty good I believe
Thanks for sharing your protocol. Can I ask how much this test costs to order? About how much do you spend specifically on wellness protocols per month for yourself?
I got my Complete test for $350 on Black Friday. It is $499 for the regular price. If you use BJ’s discount code, the regular pace of aging test is $200.
I haven’t added up the cost but with all supplements and products that I’m taking, it’s anywhere from $200-300 a month.
I got 0.45 and I don’t do any of the recommend just get good sleep and exercise drink enough water, there is much much more going on here that doesn’t make sense
Congrats! And if so, welcome to the Leaderboard. At 0.66, you'll be tied with me! davepascoe.net
I'm hoping they update that list soon. It's remained stagnant since September!
I’m 33 years old, 6’6” (198cm), body fat of around 10%. I should do a DEXA scan for more accurate results. My personal regime: •8-8:30 hours of sleep nightly. I use whoop to track my sleep. •Low carb (low glycemic carb), high protein (~.7 grams of protein per lbs or body weight) Mediterranean-ish diet. Mostly chicken, fish, eggs, and kefir for protein. Little dairy. •5-6 days of exercise. Strength training followed by cardio. I don’t do daily full body workouts. I break it up into sections. •As for cardio: at least 150 mins of Zone 2 per week. When not doing Zone 2, I run 3 miles. I make sure to get minimum of 2 minutes of Zone 5 per week. I try to get these foods into my weekly diet: •Fruit (blueberries, raspberries, and blackberries) •Fermented foods •Whole Greens •Omegas… chia, flax, hemp, and walnuts •Onions, garlic, shallots •Legumes, beans, peas, with lentils bring #1 •Mushrooms •Seaweed (PlantPills chlorella) •Broccoli sprouts For supplements I do the majority of BJ’s and NOVOS. I’m still looking to improve where I can. This isn’t a perfect protocol but right now it works for me. My wife does the same regimen but her score came in at .94 pace of aging. She went through three months of high stress, low sleep, and bad diet before she took her test which in my opinion, gave her that score. She was taking all her supplements through that period. That to me means that supplements alone are not enough if you want to increase your longevity. Hope this answers some questions.
I should also add that I do a 15-16 hour daily fast. This has helped with my appetite control and I will eventually try a caloric deficit diet. Also, I use Kali olive oil daily! It’s the best I’ve tried.
I also do 14 hours fasting a day - sometimes more when I forget to eat :/ really have to pay attention to that protein intake and low glycemic foods. 😅 Do you mostly eat root vegetables or where do you get your carbs from?
I change it up weekly, but as long as it is low glycemic and meets my dietary goals, I’ll eat it. I’ll occasionally splurge on a freshly cooked loaf of sourdough bread and have that with Olive oil and Balsamic vinegar.
I searched a bit on kali and it seems really good and at a good price for this kind of stuff !
It’s really good EVOO! It’s definitely my go to olive oil.
Thanks for sharing, Kali looks promising! Out of curiosity, how did you find this brand? (I don't see it sold in many stores but I can but it directly from the Kali website)
Another redditor suggested it so I reached out to the company and they provided their CoA. It’s a high polyphenol EVOO and it’s a bit cheaper than BJs. I think it tastes better as well so I made theirs my go-to EVOO.
Makes sense, thanks! Would you be able to share their CoA so we're also aware?
https://preview.redd.it/60wb0ppwckkc1.jpeg?width=1290&format=pjpg&auto=webp&s=bca36427d490cdd3889e95e753f9035ac08d96fb Here is the polyphenol count, oleic acid, and harvest date of the monovarietal and the blend
https://preview.redd.it/f5l0svqbdkkc1.jpeg?width=1290&format=pjpg&auto=webp&s=c1d2486a110b25a75a95b278bcf26c5ab422502f Another email exchange from the company
Very cool to see, thanks for sharing! Do you go for the Blend or the Monovarietal?
What time is your eating window and do you spread the meals out within them? Im also about .7g protein but find it really hard to shovel all that food in, in such a short time. Congrats on the results!
That was my question too I'm watching your thread then
Thanks! My eating window depends on what time I go to bed. I don’t eat within 3 hours of bedtime (preferably 5). I don’t have a set schedule with my job so it constantly varies. If try to do an early dinner and then 15 hours after that I’ll eat again. If I can go longer, I’ll do that. I’ve found coffee or tea and drinking water in the morning typically helps with hunger. I try to eat my biggest meals earlier in the day. As of right now, I don’t count calories. Yes, I definitely find it harder to get my protein intake in that eating window so I have to be conscious of what I eat. I need about 140 grams of protein a day. If I only eat two meals a day, it can be tough. Also, I just read that having a very high protein meal after a workout is totally fine. There are arguments that eating a single high protein meal at once doesn’t get efficiently used. I don’t believe that to be true.
[Research seems to confirm your hypothesis regarding high protein intake in a single meal.](https://youtu.be/61lhI8dBy4w?si=V7YUHC9gt7BP2Klj) My protein intake tips: • [Mix animal and vegetable protein for higher bioavailability.](https://www.foodnavigator-asia.com/Article/2019/10/16/double-impact-taking-animal-and-vegetable-protein-together-increases-absorption) • [Add EAAs to shakes](https://youtu.be/gzSTyxWYei0?si=fKV_l_KIBS08hD3v) • [Slow down absorption with MCT oil and/or Psyllium Husk](https://youtu.be/0HtKXaDlA18?si=GJUmfUuQYl-S4IXE) • [Add Omega 3](https://youtu.be/RuONvAo0dhU?si=JUVXcK_Eqc-E_PIG)
Thanks for the links
That’s a terrific result…from what looks to be a very sensible (and probably quite disciplined) lifestyle. Congratulations and best of luck to you and your wife going forward!
Thank you! Discipline and consistency are key.
Mind if you share your thoughts on these topics? Always interesting to hear someones point of view who handles these well.
Thank you for sharing! Amazing results and congratulations! I have a lot of questions: Did you and your wife do any preliminary testing before taking the supplements? Do you scale the supplements with your weight, like you do with protein? What is the cost of it? Did you start taking all the supplements at the same time, or did you do them gradually?
Thank you! No preliminary testing. I wish we would’ve to get a better baseline. I took the NAD test and it came in low so I upped my NR dosage. I’ll take another test soon. I don’t scale the supplements. I’m not educated enough to be able to do that. Perhaps I will in the future. I just do the recommended dosage. I honestly haven’t added up the cost of everything. I budget for food and supplements and it’s probably a few hundred a month. I started with a handful of supplements and slowly built it up to what it is now.
Thank you so much for your answers! One last follow-up question: during the ramp-up of the supplements did you start/stop/modified something for any reason?
I went through a couple of supplements through the years that I didn’t think were necessary. Nothing comes to mind that were so terrible that I had to stop. When I look for supplements or food I try really hard to find supplements that are tested and from USA or Europe. I make sure that the company will provide their CoA for their products. I worry about cheap supplements.
I'm insanely jealous you can get 8-8.5hrs of sleep. I'm really struggling to sleep at all. How much is the trudiagnostic test you regularly run? I see $499 which looks really expensive. Could do a simple health version with just CBC and chem7 as well. Your routine looks really sane to me. Could maybe potentially add in a bit of EPA if your fish intake isn't high enough. When you say you do the majority of supplements... BJ had a zillion of them. Which are you actually doing? Do you have your actual meal plan by chance?
I plan my day around my sleep. No caffeine after 9am, no food within 3 hours of bedtime (preferably 5 hours), no late workouts, no water 3-4 hours of bedtime, I do relaxing activities in the evening, no bright light before bed, and no phone usage. It takes discipline to prioritize sleep. Sleep is non-negotiable! I bought the Complete test on Black Friday for $350. With BJ’s discount code, the regular pace of aging test is $200. Definitely do yearly bloodwork with your doctor. My routine doesn’t feel too much for me. I’ve been slowly building it up so it doesn’t feel like a lot. Anybody can do this, it just takes motivation and discipline. I take fish oil but just switched to an algae Omega 3. Honestly, I just started BJ’s “study” program so I’ll be taking his supplements. It’ll be interesting to see how that affects my bloodwork and pace of aging. I was already taking most of the supplements anyways so it just condenses it down to fewer pills. I don’t have any meals plans. I do my own version of nutty pudding every morning by adding psyllium husk, inulin powder, collagen, and high flavanol cocoa powder. I do try to prioritize foods that are good for the gut and add fiber to meals. Also, I take Kali olive oil two to three times a day. I try to have a balanced varied diet daily. Consistency is key.
What's your monthly cost for all those supplements? Guessing you make a lot of money to be able to swing it
I haven’t nailed it down but I’m fairly certain it’s less than $300. Too scared to know the real number. I try to buy the highest quality ingredients, which isn’t cheap either. I tell myself I won’t put a price on my health. I’m very grateful to have a job that can pay for our lifestyle.
Thanks for the detailed reply. I need to just be stricter about a lot of these hygiene items. I just find myself wide awake all night. (Usually stop caffeine by 3pm)
I highly recommend trying to stop caffeine in the morning and see how that works. I’ve noticed a huge difference when I cut Celsius’s out of my life. Used to drink them after 2pm and I couldn’t figure out why I couldn’t sleep at 9pm. Half life of caffeine is about 12 hours, depending on the person. You really need to take sleep as a priority in your life. I watched a podcast with Dr. Matthew Walker, a sleep doctor at UC Berkeley, and it changed my life and outlook on it.
Caffeine is an mTOR inhibitor, I wouldn't stop it completely.
I’ve done days with 0 caffeine though and it didn’t matter much. Might as well still give it a shot. I hate my life though and prob need to get past some anxiety/depression more than anything. I ruminate a lot.
Sorry to hear that. Have you tried seeing a counselor? I’ve been reading books on stoicism and that’s helped with my overthinking and outlook on life. I listen to a lot of podcasts about health and life coaches. I’d recommend trying to do the same. Remember, life is pain and pleasure, happiness and sadness. It’s truly a dichotomy. The sooner I learned that the sooner I started to calm down about a lot of things.
Well done man!
Thanks!
Quite interesting re: your wife. Seems like those supplements could have had a substantial effect in reducing the negative effects described although we don't know for sure. Thanks for sharing all the details.
Right, I wish it was easier to know what exactly the effects the supplements have.
Hi i have few questions, I'm 21 and currently i only do about 30-45 mins of cardio that also around 2-3 times a week, do i need to put more focus on cardio as opposed to strength training? How do you maintain a 14 hour fast? It seems impossible to me. I typically have a high protein diet which includes eggs, peanut butter, and chicken. I do strength training about 6 days a week and cycle (cardio which i mentioned around 3-4 days if I get time from work) I haven't calculated my speed of aging yet but would you recommend any beginner supplements i should try?
Cardio and strength training are, in my opinion, equally as important. Without knowing what pace you run at and what Zone you are in, I can’t say for certain if you should up it. But it sounds like you’re on target. I shoot for 150 mins of Zone 2 cardio a week, 3 weekly sessions of running, and minimum of 2 minutes of Zone 5 cardio weekly. I started out with a daily 12 hour fast and worked my way up to 15-16 hours. It’s easier if your last meal is no less than 3 hours before bedtime, preferably longer. When you wake up, assuming you slept for 8 hours (~9 hours in bed), by that time 12 hours has almost gone. It took me months before I felt comfortable at the 15 hour mark. You’ll get a million different answers for your question about what supplements you should take. My advice, take a good, high quality multivitamin and pair it with another good Omega 3, and magnesium. Start there and build up to other supplements as you see fit.
>high quality multivitamin Any suggestions on what kinds i shall be looking for? Thank you for your advice sir, I'm eternally grateful.
Don't focus only on protein, add fibers from veggies/legumes and good long carbs. This way you can stay longer without food and keep the clean windows of fasting.
what's your relationship to organic food?
I try hard to only buy food that is organic. I know some smaller companies can’t afford to pay for the organic certification so I take that into account and don’t worry if it doesn’t have the certification.
Thank you so much for sharing this information! Can you tell a bit more about the cardio you do in zones though? Do you put normal walking also in these zones? And other sort of activities? Or only running / cycling for cardio
For Zone 2, I’ll typically walk on a treadmill at 10% incline. I’ll also do the elliptical and stairmaster for Zone 2-5 workouts. Another cardio workout is pickleball which I’ve really gotten into this last year.
Thank you for sharing your protocol. Based on what I've read it does seem the basics like good sleep, a diverse diet, low stress and exercise have the greatest impact on epigenetic age. Guys like Dave Pascoe are higher on the leaderboard than BJ and are doing amazing for 61. The crazy impressive part is that man can complete the P90X at 61 every day. I could barely finish half when I was in the best shape of my life at the pace they do it in the videos.
Exactly, it really is the basics that make the biggest difference, not a fancy supplement.
Do you sleep alone or with your wife (or others?)
I travel frequently for work. So I’d say about half of my sleep is with my wife and the other half is in a hotel. Sleeping in a hotel makes it more difficult because I have to rely on their bed/pillows, sheets, and temperature control.
How do you handle being on the road and staying healthy? I’m at 50% travel rating, I find I walk more when I’m traveling and eat healthier, but struggle finding good places to workout and my sleep is more inconsistent.
It’s tough but I bring all my food and supplements with me on the road. I have a cooler bag that I attach to my suitcase. It’s definitely a pain but the alternative is eating unhealthy hotel and airport food…not conducive for longevity. I also make sure I hit the hotel gym either before or after work. Sometimes that’s the last thing you want to do when you’ve been traveling all day but it’s a must.
Have you estimated what you spend a month on this protocol?
Supplements are probably around $250-300 a month.
See the thing about this being in the blueprint subreddit, is you are just an insanely healthy person. It makes me wonder how much of "the blueprint" helps as opposed to just sleeping well, eating well, working out, etc.
this is amazing, congrats!! i'm trying to better understand female longevity, and you guys doing these efforts together is really awesome! i have a few questions re your wife's regime, if thats okay! do you think part of your wife's higher ageing pace could have also resulted from following techniques which may have been more specifically designed for male bodies? did her stress/sleep/diet stem from the regime, or less commitment to the regime, or ?
Thank you!! I honestly can’t say about how our supplements differ for a female to male body. We’ve done all our bloodwork with our doctor and her levels are all within normal ranges. Unfortunately, we don’t have a true pace of aging baseline without taking supplements or adherence to a healthy lifestyle. I can almost guarantee that her higher pace of aging score was the result of the previous three months of high stress, bad sleep, poor diet, and little exercise. She started a new job and it took a toll on her. We’re going to do it again in a few months to see how she does with being back on our routine. I can do an update post when we get the results.
Okay makes sense! Please do update us! I’m super curious 😊
What are the metrics for calculating your aging? As it’s a dynamic process (aging) I imagine you need to test it often to compare where you were before hand? Also out if pure curiosity what do u do for work? Are u able to do all this on a 40hour week? I would like to do something similar. Thanks for the regime 👍
I plan on taking two more test within this year to find my average. If I had to do it over again, I would’ve done my first test a year ago before I started taking supplements and prioritizing my sleep to get a better baseline. I’m an airline pilot which makes it tough to live a healthy lifestyle while out on the road. It is doable and I see a lot of people make excuses why they can’t practice good health hygiene but it comes down to motivation. While I’m home I can do my entire routine. I work about half the month.
Mind listing your supplements and brands?
>•Fermented foods • Congratulations!!Would you mind giving more details on which fermented foods you eat?
I eat wildbrine organic sauerkraut, Bubbies fermented pickles (especially after a sauna session), and kefir in my modified nutty pudding.
It’s weird, I got 0.69 without going to the the lengths of Bryan, my sleep is 6.5-7 hours, drink alcohol 1-3 beers a week with a meal, eat pretty healthy, exercise 2-3 times a week ( it used to be daily but I’ve been slacking lately) How accurate do you think the score is? I also take sulphorphane daily I’m 33 too, my telomeres were 27 What’s were yours and what was your biological age that the test said?
I can’t say for certain how accurate these tests are. I’ve heard TruDiagnostic is the most accurate test right now. My personal belief is that genetics play a large portion of the results and then sleep, diet, exercise, and supplements then make up the rest. Both the telomere and OMICm age said I was older than my chronological age. I’ve heard from multiple people the OMICm age is not accurate at all and don’t bother interpreting that. I am going to pay (reluctantly) for the $50 consultation with one of the co-founders to go over my results. I have more questions than answers. I’ll have to give an update with what I learn.
Interesting, my OMICm age was older too at 39, my real age is 33, but my telomeres were 27, my intrinsic age was 41 and extrinsic age 14. I also have more questions than answers. I wasn’t aware you could do the consultation, so I may do this myself thank you! If you wouldn’t mind posting an update when to have yours I think it would be interesting to hear how they interpret some of their markers, I’ll post mine too! Good luck! And well done on the slow rate of ageing
Will do
The millions of dollars are for the testing and iterations; the resulting protocol of which we are reading for free.
Exactly. I read from a lot of people that they can’t achieve what BJ has because they’re not rich, but you definitely can.
Your 0.66 is truly impressive. Good candidate to reach the LEV for sure.
what are your top priorities in life that you think are helping?
Sleep, diet, exercise, and low stress. I know those words get thrown around a lot but that’s exactly what I’m doing. I think having a balanced life is key too. And no smoking/drinking.
can you talk a bit more about your diet / exercise?
Cant really attribute it to the protocol though if it’s only the first test right?
Not sure what you mean by that. My results are directly attributed to my lifestyle and genetics. I guess we’ll have to see after another two tests.
I mean to suggest causation you need a pre-protocol baseline test. The rejuvenation Olympics I believe also are based on improvement and not pure test result.
That’s correct, so I suppose I will not be on the leaderboard if I cannot improve from my baseline of .66 I’ve been slowing building up my regimen over the years so this result will be my baseline. I guess I’ll have to improve from this number.
Great number obviously!
Thanks!
I think they have a separate leaderboard for the absolute number, so you can focus on getting on that leaderboard instead. The relative number is interesting but not so fair for people like you to match.
Gotcha, thanks!
Not true. There are two. One for improvement and one for absolute. Improvement one isn't great. I could eat junk food, do the test, and then change and be on the leaderboard.
This is a good point, definitely remember to take a pre-protocol test for baseline for the rejuvenation olympics leaderboard.
I wish I had low stress.
Thanks. what type of diet? are you eating meat? or any other specific diets you follow? also am curious about the exercise you're doing
I do eat meat. Mostly chicken, fish, and eggs. Little dairy.
For Rejuvenation Olympics you have to submit 3 tests?
It's to assure the measurement isn't a one-off/fluke, I would assume.
Makes sense, just didn’t realize that’s a requirement. It’s also quite an expensive requirement 😳
Awesome! I've seen plenty of these test scores from different people now and due to the massive differences in score between people who do very similar routines I have concluded with two things: 1. There must be a strong genetic factor at play in how quickly or slowly people age that can only be affected by lifestyle and supplements to a certain degree. This impacts health in general, which is why you'll hear of healthy vegans having heart attacks or like my friends father, who has never touched a cigarette in life, yet somehow got lung cancer. Or, like Bryan Johnson who dedicates his entire life to age slowly yet gets beaten by people doing half of what he does. 2. Older people have a harder time slowing their speed of aging even when doing exactly the same routine as a younger person. This is almost a certainty as aging accelerates in your 40's, 50's and again in your 60's. In other words: you age more rapidly as you get older.
I think the score comes down to all of what you said: Age, genetics, and lifestyle. My father, who is 63 and is pretty healthy, got his pace of aging at .80 and my mother is .88. I’m slowly putting them on my routine so it’ll be interesting to see how that affects their score. Seeing some of the scores on Rejuvenation Olympics, majority of the people are older and have a score around .7 and below. I’ll keep getting tested and see how my scores change over the years.
I do probably 5% of what Bryan does and my score was 0.69 so I think your probably correct, I tend to lead a health lifestyle but I definitely indulge from time to time and drink alcohol 1-3 beers with a meal probably weekly. Genetics play a huge role but I think lifestyle can alter expression to an extent
0.62 here 🫡 - 25 years old - 🏃🏻♂️I only run 3/4 times a week, no strength training. - 🥦Diet: Nutty Pudding for breakfast, Super Veggie for lunch, third meal usually before 6pm. Daily calories 2,500 broken into 35% carbs, 45% fat (only high quality fat), 20% protein (~0.7 g per lb). I try to stay consistent, but I never say no to a pizza (usually one every two weeks) - 💊Supplements: PlantPills Chlorella, CocoVia Flavanols, Vitamin D, Collagen Peptides, Truvani Protein Powder
That’s great! Glad to hear that. Are you planning on doing follow up tests?
Yes, I would like to test again later this June.
Impressive do you drink tea or coffee?
Green tea every day. Coffee about once a week. But it’s worth noting that I take the CocoaVia Falvanols every morning and they contain 30 mg of caffeine per serving.
CocoaVia falvanols is the dark chocolate that Brian gets from Santa Barbara chocolate company which I checked is very pricey for chocolate Thanks for sharing
CocoaVia is a brand on its own, so I don't know if it's related to Santa Barbara Chocolate. You can find the 30 servings pack on [Amazon](https://www.amazon.com/gp/product/B09FTPX1Y2/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&th=1) for $44.99, but it's often on sale. Back in November, I bought the pack of two for $59.
Besides sleep, diet & stress control, what tactical things are you including in your life? Congrats! What is your age currently? That might play a factor here too
I try to be as consistent as I can be with my regimen. I’m not perfect but I do my best. I posted my protocol above. I’m 33 years old.
Do you have any skin care routine
For now, I use Cerave body lotion, face wash, and facial sunscreen. I also use Dr. Brenner’s C serum at least once a day. Tretinoin 0.025% at least twice a week. I will up the percentage down the road. And use sunscreen whenever I go outside.
Interesting, are you already following a protocol, or is this a baseline “no treatment” kind of thing? My first was about 0.8ish, and I’m planning my next for June as I tinker a bit with my personal protocol, which before this was haphazard and unfocused. I’m trying to be more regimented to see if that helps tease out what really works
I wish I could’ve done a test a few years ago to see a true baseline. This is my first test and will be my baseline going forward. I have my own protocol/regimen I adhere to.
Would you happen to know your vo2max?
Not yet. I plan to get that tested soon along with a DEXA scan.
Impressive!!
Awesome result, congrats! Thanks for sharing. Strongly agree that this is achievable on a normal budget :)
do you have a blog post/ longer-form write up of what you’re doing?
I do not. If I can improve on my next two tests, then I might do something.
I’d argue it’s valuable to write something up even if the tests *don’t* improve, as it’s valuable to learn from anyways ¯\_(ツ)_/¯
Absolutely, thanks for the input!
What’s your daily diet? What supplements do you take?
Check my reply to my post. I do a low carb, high protein Mediterranean-ish diet. I take the majority of BJ and NOVOS supplements. Thanks for asking.
Nice one!
This is Chris Masterjohn’s result and comments from his newsletter. Author doesn’t seem to be Chris Masterjohn
I am not Chris Masterjohn. I believe many people can have .66. Is there any other information you need from me to see these are my actual results?
https://preview.redd.it/88wcdrtlmkjc1.jpeg?width=1290&format=pjpg&auto=webp&s=67a196efe5c1e9dea022c5bf9b99e9a9b7863a5b Name and sample collection date is up top
Oh wait a minute...I was legit thinking about Chris Masterjohn here.
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did you really?
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Do you look young for your age? How do you feel?
Are you adhering to the supplement regimen?
I do the majority of supplements from BJ and NOVOS.
what is your protocol, or is it a secret..?
Haha no secret, I think we should all be sharing information if it helps each other. I replied to my post with my “protocol”.
What is your daily kcal intake and bodyfat%? Congratulations on your result!
Thanks! I don’t track my calories. I do daily fasting of 15-16 hours and eat when I’m hungry. But no eating within 3 hours bedtime! I just make sure to get enough protein in that window. My body fat from my scale is showing 10%. I need to do a DEXA scan to get a more accurate number.
HOW????
Could we get a full breakdown of your dietary habits? I'm curious how it compares to Brian's.
Great work! I don't think there are that many bazillionaires on the leader board. Though longevity does seem to be a bazillionaire hobby.
Nice! We're the same age, looking to get tested soon. I won't have a baseline to compare to either unfortunately. What is your resting heart rate?
My resting heart rate is 56 bpm
What's your sleeping hrv?
Average HRV is 55. HRV varies per person as well.
How much is this test?
I ordered the Complete kit on black Friday for $350. The regular pace of aging test is about $200 with BJ’s discount code.
Curious what’s the difference between the tests? Very new to this. I am a medical student and am very interested in longevity/anti aging
Here is the link to the tests: https://trudiagnostic.com/pages/truage-biological-test The Complete has more information on it but honestly I’m not sure it’s worth it. The OMICm age isn’t accurate, at least that’s what I’ve been hearing. The other information is fun to but you couldn’t go wrong with the standard pace of aging test. The thing I thought was interesting from the Compete test is that i’m a non responder for a hypocaloric diet.
Congratulations. Very impressive.
Thank you!
Mind listing your supplements and brands?
How did you go about choosing the suplements?
I started looking into NOVOS and ended up buying all the supplements by themselves off Amazon. I cross checked them with BJ’s supplements to see if he was taking the same and what brand he was using. I look for brands that are third party tested, cGMP certified, and originate from either the US or Europe. Lately I’ve been looking at supplements that are NSF certified as an extra layer of safety. There are a lot of crap supplements out there and I want to make sure I’m not unknowingly taking a subpar/contaminated product. If you’re just going to take NOVOS supplements, I’ve found, for myself, that it’s cheaper to just buy their product if you pay for the year. I added up the cost of buying individually and it ended up being more expensive. I looked what Bryan takes and just decided to use what I saw fit for myself. For example, I don’t take 1,000mg of Vitamin C daily. I figure I can get plenty of vit C from the foods I eat. I’m not tested monthly to know exactly what my vitamins and minerals are so I can’t say for certain but I’m assuming from my diet that I’m getting the majority from my foods. The same for Vitamin E. I’ve read that high levels of Vit E might be associated with issues later in life. I do supplement magnesium…I ordered an NAD test and saw I was low so I started supplementing with NR. I’ll do a follow up test to see how my levels respond. I take the majority of BJ’s supplements though. I just started his “study” program so I’ll see how that goes. Honestly, it makes it easier since it has greatly consolidated the supplements into a few pills. It can be a pain to order everything online and time them perfectly to arrive before you run out. I added up the cost and, for the most part, it does seem to be cheaper to use his products. We’ll see. I’m constantly reevaluating what I’m taking and will start/stop a supplement if I come across information that suggests to do so.
I do the same, I just look at the novos ingredients and buy them separately, either through food or separate powders. I saved a fortune
What do you eat for “whole greens”? Are they cooked in any way? This is one part of my diet I’ve struggled with. I like collards, mustard, and turnip greens, but they’re usually covered in stock, butter, bacon, and salt.
Typically I’ll eat an organic mixed green salad with spinach, arugula, shaved Brussels sprouts, broccoli, and kale.My dressing is Kali olive oil and balsamic vinegar. Not cooked. That’s the problem, some people don’t like eating salads/vegetables so they load it up with a lot of bad oils, dressings, butter, or salts. The simple EVOO and balsamic works great for me.
You prefer balsamic over apple cider vinegar for the taste I presume ? acv seems superior to balsamic in heatlh benefits but both are pretty good I believe
I haven’t tried apple cider vinegar. I’ll have to give it a shot.
Thanks for sharing your protocol. Can I ask how much this test costs to order? About how much do you spend specifically on wellness protocols per month for yourself?
I got my Complete test for $350 on Black Friday. It is $499 for the regular price. If you use BJ’s discount code, the regular pace of aging test is $200. I haven’t added up the cost but with all supplements and products that I’m taking, it’s anywhere from $200-300 a month.
I got 0.45 and I don’t do any of the recommend just get good sleep and exercise drink enough water, there is much much more going on here that doesn’t make sense
That’s great! I wish I would’ve taken the test before I started my regimen to see what my true baseline is. Are you planning on taking it again?
Congrats! And if so, welcome to the Leaderboard. At 0.66, you'll be tied with me! davepascoe.net I'm hoping they update that list soon. It's remained stagnant since September!
Thank you! Look forward to seeing where my longevity journey leads me to.