blueprint

Inhalt

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

Philosophical Principles  

Blueprint at a glance

  • Chronological age: 46
  • Pace of aging: .69
  • 171 lbs 
  • 9.1% body fat
  • 4.3% bone mass
  • 60.2% body water
  • 21.9 BMI
  • 2250  daily caloric intake
  • Vegan (except for collagen peptides)
  • 16-18 hr daily fast
  • 70+ lbs of veggies/mthly
  • 19% protein, 33% carbs, 48% fat
  • 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.

Results: 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

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

  • 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

REJUVENATION POINTS

  • 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

  • White Matter Hyperintensities: 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
  • 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.

Based upon my genetics, I should be bald by now. I started greying and losing my hair in my late 20s. Been a lot of work to try and keep it. PROTOCOL

  • Custom hair formulation. Recipe:

Caffeine USP 1% Finasteride USP 0.25% Minoxidil USP 5%Azelaic Acid 1.5%Diclofenac 0.5%Tea Tree Oil 5%Rosemary Oil 0.37%Ginko Biloba 0.05%Biotin 0.01%

Melatonin USP 0.0033%

  • Grey hair reversal (BLUEPRINT discount)  note: some report it working, others that it’s not. We plucked a few of my  hairs and saw that melanin is being produced so it appears to be working for me. 
  • If you want to double up on treatment (use gloves, stains hands)
  • PRP 1x 60-90 days. Recipe:
  • 10x PRP concentration from 120 ccs
  • .3 ml of 0.1% dutasteride
  • Autologous exosomes via SuperShot
  • A Cell

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 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 (autologous fat transfer)
  • Whole body LED - 630 nm (red) and 830 nm (infra red) Continuous wave or pulsed up to 40 Hz Up to 200 mw/cm^2 irradiance at 6 inches 60 J/cm^2 dose at 6 inch distance.  
  • Be careful not to burn yourself by standing too close. Protocol (mine, is device dependent): 12 min, 3x weekly. 
  • Objectives: 
  • . accelerated healing
  • . skin health 
  • . possible helper w/ anxiety + depression (only if applied to forehead) 
  • . sleep
  • bought mine from http://reddotled.com

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.  PROTOCOL  

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

8/2023 - completed 6 months of achieving 100% sleep score performance via Whoop. Also, my one month recovery score is in the top 1.4% of all male whoop users. 

Other Measurements

RED BONE MARROW

  • PBMC LIfelength QFISH median telomere length: 42 

PANCREAS 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)
  • 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

  • 2,250 calories daily
  • ~10% Caloric Restriction
  • Vegan (preference, not necessity)
  • 70+lbs of veggies monthly
  • 100+ pills daily

MEASUREMENTS

  • biofluids, devices, imaging, fitness tests 

ROUTINE

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

**Daily routine
**Having fun workout (Oct 21)

PROTOCOL (here’s a video showing it)

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

     ROUTINE

  • Backwards Sled, 2 min
  • Posture exercises (video)
  • Tricep extensions 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

Notable Challenges

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 (8/23 update 8/23 - we’ve made some meaningful progress with this formulation “Blueprint for 7% off”)
  • 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
Zusammenfassen
The article discusses a comprehensive approach to slowing biological aging, aiming to maintain the same biological age while one year of chronological time passes. The strategy includes organ rejuvenation, science-backed protocols, and numerous measurements to track progress. The author follows a detailed blueprint involving specific dietary habits, exercise routines, and health markers to optimize clinical outcomes. Various rejuvenation points are identified, focusing on improving specific health indicators and measurements. The article emphasizes the importance of scientific principles and decision algorithms in implementing anti-aging techniques. By incorporating advanced measurements like MRI and ultrasound, the author aims to achieve optimal clinical outcomes across various biomarkers. The rejuvenation points cover a wide range of health parameters, from cardiovascular health to skin aging, highlighting the holistic approach to slowing down biological aging.