Blueprint

Current Results


Science and engineering begin with counting. Health is no different. During this past year, I’ve had hundreds of measurements taken. Some are standard, such as biofluids and fitness scores. Some are advanced, such as MRI and ultrasound. And some uncommon, such as my lungs, nerves, hearing, and intestinal tract. Below is a sampling of these measurements. 

Epigentic age

In 2021, I reduced my epigentic age by 5.1 years in 7  months. From age 47 to 42.5. That’s .73 years of age reversal, per month, using a muti-epi-clock average. To my knowledge, according to published data, this is a world record. Read more.










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. 


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


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



Sensory nervous system measurements
- Right plantar 2 point discrimination of 1.5 cm coming in at age 30 equivalent

[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.


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.



Oral health 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 asses 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.

Completed a routine comprehensive hetrosexual male sexual health panel:
  • Urine Chlamydia
  • Urine Gonorrhea
  • Hepatitis B [blood]
    • HepB core antibody, surface antibody, and surface antigen
  • Hepatitis C [blood]
  • Herpes Simplex Virus I (Typically Oral Herpes)
  • Herpes Simplex Virus II (Typically Genital Herpes)
  • Oral Human Papilloma Virus (HPV)
    • PCR HPV 20 subtypes
  • HIV 1 [blood]
  • HIV 2 [blood]
  • RPR Syphilis [blood]
  • Also have the Gardasil 9 HPV vaccine

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)

Lung test results - DLCO at 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

Diaphragm: Maximum inspiratory and expiratory 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.

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.

Biomarkers
  • IGF-1 131 ng/mL
  • Testosterone 650.8 ng/dL
  • Free testosterone index .34 [4]    
  • C-Reactive Protein (CRP) 0.18 mg/L
  • Blood Glucose 90 mg/dL, 24/7 10 days
  • Blood pressure 110/70

Cholesterol
  • Total 128 mg/dL
  • HDL 63 mg/dL
  • LDL 52 mg/dL
Liver
  • GGT 13 IU/L
  • ALT 34 IU/L
  • ALP 95 IU/L
  • AST 35 IU/L
Fitness Scores (ref: ACSM)
Scoring equal t to top 10% of 18 year olds in the following:
  • Bench press single rep max, 235lbs
  • VO2 max  53.6 mL/(kg·min)
  • Leg press, single rep max. 780 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




Diet & Supplements

 
Diet & Supplements information is located in the Blueprint Starter Guide. 



Exercise


Daily routine
Designed by Jefferson Johnson | Watch a Blueprint workout (Oct 21)

1. Backwards Sled, 10 min
2. Stretches
+ kneeling shin
+ pancake
+ hip flexor
+ couch
3. Poliquin step ups, 6x10, each leg
4. Slant board squats, 3x10
5. ATG Split squats, 3x10
6. Face pulls, 3x10
7. Butterfly, 3x10
8. Tricep extensions, 3x25
9. Band pull apart (back muscles), 3x10
10. Nordics, 3x10
11. Reverse Nordics, 3x10
12. Tibialis raises, 3x20
13. IsoTib ankle rotations (each), 3x10
14. Pull ups, 3x10
15. Leg raises (for abdomen), 1x50
16. Obliques (each side, on a hyperextension), 1x50
17. Back extensions (on a hyperextension), 1x25
18. Seated calf raises, 3x25
19. 10 min HIIT (M,W,F)
20. Hiking on weekends





Sleep


Perhaps the most important health/wellness practice, I’ve been working on achieving consistent, high quality sleep for years (Sleep is the new coffee). These are the things that work for me. You are likely different.

Markers I focus on (using Whoop):
  • total sleep time
  • minutes awake at night (WASO)
  • time to fall asleep

Sleep hygiene
  • Blacked out room
  • In bed at the same time every night
  • Temperature controlled bed (eight sleep)
  • Targeted liquid intake (amount + time of consumption) to avoid nighttime restroom
  • Bluelight blocking on computer, phone and w/glasses
  • No morning alarm (consistency of routine creates predictability of rising)
  • Finish eating by ~noon  
  • When my resting heart rate is ~46bpm before bed, high likelihood I’ll have a restful night.

Skincare


Coming soon.

This work is licensed under a Attribution-NonCommercial 4.0 International | Consult your doctor for what’s right for you.