blueprint | ReadWeb

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

All together: Ashlee Vance: How to Be 18 Years Old Again for Only $2 Million a Year

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

<15

BMI

OPTIMAL

22.8

<22.5

Fasting plasma glucose

OPTIMAL

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

< age 50

GGT

OPTIMAL

<14

Glutathione

OPTIMAL

227

< 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

50 - 60

hsCRP

OPTIMAL

0.46

10 (max reduction)

<0.55

IGF-1

OPTIMAL

125

75 - 150

LDL

OPTIMAL

< 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

TSH

OPTIMAL

1.94

1 - 2.1

Triglycerides

OPTIMAL

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

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

Laser cap (I have the 304 laser diodes)

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