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.

BIOMARKER		RESULT	AGE EQUIVALENT	OPTIMAL CLINICAL OUTCOMES  RANGE (OCOR)
ALT	OPTIMAL	18		<15
BMI	OPTIMAL	22.8		<22.5
Fasting plasma glucose	OPTIMAL	82	28 (max reduction)	<95
Body Fat	OPTIMAL	6.9	16 (max reduction)	<10%
Cholesterol (total)	OPTIMAL	158
DHEA	OPTIMAL	149	25 (max reduction)	< age 50
Free Testosterone Index	OPTIMAL	0.39	41	< age 50
GGT	OPTIMAL	13		<14
Glutathione	OPTIMAL	227	29	< age 30
Grip Strength Dominant	OPTIMAL	134	33 (max reduction)	< age 30
Grip Strength Non-dominant	OPTIMAL	124	43 (max reduction)	< age 30
HbA1C	OPTIMAL	4.5	28 (max reduction)	4.5-5.6
HDL	OPTIMAL	73		50 - 60
hsCRP	OPTIMAL	0.46	10 (max reduction)	<0.55
IGF-1	OPTIMAL	125		75 - 150
LDL	OPTIMAL	74		< 100
NAD	OPTIMAL	52.6	16 (max reduction)	< age 30
PSA	OPTIMAL	0.68	22 (max reduction)	< age 30
RDW	OPTIMAL	11.3	18 (max reduction)	< age 30
SHBG	OPTIMAL	68
TSH	OPTIMAL	1.94		1 - 2.1
Triglycerides	OPTIMAL	55		27 - 89
Testosterone	OPTIMAL	769	33 (max reduction)
VO2 max treadmill	OPTIMAL	53.6	18 (max reduction)	< age 30
WBC	OPTIMAL	4.5		3.5 - 6
20th percentile telomeres PBMC	OPTIMAL	7	28 (max reduction)	< age 30

REJUVENATION POINTS

• hsCRP
• DunedinPoAm
• NAD
• Frailty index
• Total glutathione
• VO2 max
• 12 min run distance
• Whole brain volume
• White matter volume
• Cerebral volume
• Total sleep time
• Wake after sleep onset
• Sleep efficiency
• Digit comparison score
• Digit symbol score
• ETS score
• RAVENS score
• Letter number sequencing score
• Ventricular volumes
• Subcortical grey matter
• Pituitary brightness
• Cerebellar volume
• Stand on 1 leg
• 5 min deep sleep RMSSD
• MaxHR

• BNP
• LVEDV
• LV E
• LV A
• LV E/A
• LV E’m
• LV IVRT
• LV PWT
• LA A’ lat
• LA SRE
• LA SRA
• LA SRE/SRA
• cfPWV

REJUVENATION POINTS

• RCCA PSEM

• LCCA PSEM
• RCCA CIMT
• LCCA CIMT

• RICA CIMT
• LICA  CIMT
• TPA
• Systolic blood pressure
• Brachial blood pressure
• Non-map C2 CSBP
• Non-map C2 CDBP
• PPA ratio
• AI

• AP
• FEV1
• FVC
• PEFT
• DLCOc
• A line quant
• MIP
• MEP
• RDW
• EpiTOC2.tnsc
• PC telo length methylation pred
• QFISH median PBMC telo
• QFISH 20th cent PBMC teloRRI left
• RRI right
• Cystatin C
• eGFR CKD EPI
• EHF Hz Right
• 14-16k Hz Left
• Calculus index
• Recession gingival
• Index gingival
• HbA1c
• FPG
• CGM

• Albumin

REJUVENATION POINTS

• QT

• VISIA Tru L
• VISIA Tru R

• ZM-Facial age
• ZM Neck age
• ZM Decollete age
• ZM Gluteal age
• ZM Lower limb age

• Facial left spots
• Facial right spots
• Facial left texture
• Facial right texture
• Facial left brown
• Facial right brown
• Facial left wrinkles
• Facial right wrinkles
• Facial central spots
• Facial central texture
• Facial central browns
• Modified HN hair
• DHEA-S
• Thyroid volumetrics
• Push up continuity
• Bench press 1 rep max
• Leg press 1 rep max

• Grip strength L
• Grip strength R
• WC
• BF%
• DEXA L1-4
• DEXA Femur
• DEXA Hip
• Osteocalcin
• Spinal flexibility
• Prostatic volume
• PSA total
• Total testosterone
• Free testosterone index

IDEAL MARKERS FOR

• Vit A
• Alpha carotene
• Beta Carotene
• Lycopene
• Vit C
• B1
• B2
• B3
• B5
• B6

• B7
• B12
• Vit E (Alpha + Gamma)
• Vit D
• Vit K
• CoQ10
• Bicarbonate
• Calcium
• Chloride
• Chromium
• Copper
• Iodine
• Magnesium
• Phosphate
• Potassium
• Selenium
• Sodium
• Zinc
• ALT
• AST
• ALP
• GGT
• TG
• LDL
• HDL
• IGF-1

Routine Measurement

• 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.

Heart Health

MEASUREMENT PROTOCOL

• MRI
• Ultrasound
• RHR, HRV, VO2Max

N=1 HIGH ACCURACY METHOD MARKERS

• Resting Heart Rate: 44 bpm
• HRV 54, age 40
• VO2Max 53.6 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.

Brain Health

MEASUREMENT PROTOCOL

• Complex small voxel non-contrast 3D T1, T2, T2 FLAIR, mag, phase, minIP, SWI, 2/3D MRA, 2/3D MRV, 3D DTI, triple 2D DWI, ASL, CSF, SPACE, ultrasound, cognitive testing, EEG, peripheral blood markers etc.

MARKERS

• WMWs: age 48
• Pineal calcification: >40 TBC
• Ventricular volume: age 48
• Cortical grey vol: age 45
• AI T1 brain age: age 44
• RAVENS PM: age 41
• Total Cerebral WMV: age 37
• WASO: age 37

NOTES

• Bi-lateral, congenital IJV 

Lung Health

MEASUREMENT PROTOCOL

• Ultrasound
• Functional markers

MARKERS

• FEV1 age 22
• FVC age 26
• PEFR age 33
• A lines age 33
• B lines age 70+

• DLCOc, 32.8 ml/min/mmHg, age 38.5 equivalent, a measure of the ability of the lungs air sacs, alveoli, to pass oxygen into the red blood cells in the lung capillaries
• KCOc, 4.32 1/min, age 54
• MIP & MEP are diaphragm measurements - maximum inspiratory (MIP) and expiratory (MEP) pressure scored at 155 and 117 cmH2O respectively, = to age 20 (maximum possible reduction) for both markers. These measure the strength of the double-domed diaphragm muscle below the lungs, with my Diaphragm showing no signs of weakening with chronological age.

Gastrointestinal Health

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.

Hair Health

PROTOCOL

• Custom hair formulation (minoxidil 5% + some other goodies we’re trying out)
• PRP
• Laser cap
• Dutasteride injections (1x/month)
• Microneedling

MARKERS

• Grey+white: measuring age 70
• Quant Hamilton-Norwood: measuring age 26

Skin Health

MEASUREMENT PROTOCOL

• Multi Spectral Imaging
• Autofluorescence 
• Merz

MARKERS

• Forehead wrinkles 70+
• Red areas 70+
• UV spots: 63
• Pores 50: 50
• Autofluorescence: 45
• Facial Age: 31

DAILY PROTOCOL

• Face wash
• Other active creams
• Vit C, E, ferulic, B3, azelaic etc
• Cerave am face
• Cerave body
• Cerave pm face
• Tretinoin .1%
• UVA+B mineral sunscreen
• UV environmental filters

WEEKLY PROTOCOL

• Total body multi-wavelength IPL
• Total body laser (532nm + 1064nm)
• Micro-pulsed laser
• Whole body LED 

Eye Health

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

Ear Health

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

Oral Health

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 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.

Sleep Health

Sleep Is A Lighthouse

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

MEASUREMENT PROTOCOL  

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

RED BONE MARROW

• PBMC LIfelength QFISH median telomere length: 42 

PANCREAS

• Pancreatic elastase: 70+

MSK

• Tendons enthuses US: 51
• [other]

PROSTATE

• Volume (Bolivia tribe): 59
• Volume (westerner): 30

ARTERIES

• Abdo aorta IMT: age 46
• CCA IMT: age 32

ORGANS TO COMPLETE MEASUREMENT FOR

• Thymus
• Liver & GB
• Pancreas
• Bone marrow
• Retina
• Stomach, esophagus, large Bowel/small bowel
• Mesentery
• Trachea
• Larynx
• Pharynx
• Lips
• Bronchi/oles
• Glymphatics
• Lymphatics
• Spleen
• Ureters, bladder, urethra
• Middle ear
• Nose, tongue
• Peno-scrotal
• Cartilage, ligaments
• Motor & sensory nerves, spinal cord

SEXUAL HEALTH

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

Diet and Supplements

 
Diet recipes & Supplements lists are located in the Blueprint Starter Guide. 

BY THE NUMBERS

• 1,977 calories daily
• ~24% Caloric Restriction
• Vegan
• 70+lbs of veggies monthly
• 100+ pills daily

MEASUREMENTS

• Blood, stool, saliva, urine
• MRI, Ultrasound, other

ROUTINE

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

MISCONCEPTIONS

• Veganism and Caloric Restriction make you frail

SUPPLEMENT PROTOCOL

• Goal is perfect nutrition
• Scientific evidence + measurement
• Near immediately awareness
• 104 supplements daily
• Vitamins and minerals
• Senolytics

Fitness

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

PROTOCOL

• 1 hr day
• ~25 exercises
• 3x/wk HIIT

ROUTINE

• Backwards Sled, 10 min
• Stretches
• Kneeling shin
• Pancake
• Hip flexor
• Couch
• Poliquin step ups, 6x10, each leg
• Slant board squats, 3x10
• ATG Split squats, 3x10
• Face pulls, 3x10

• Butterfly, 3x10
• Tricep extensions, 3x25
• Band pull apart (back muscles), 3x10
• Nordics, 3x10
• Reverse Nordics, 3x10
• Tibialis raises, 3x20
• IsoTib ankle rotations (each), 3x10
• Pull ups, 3x10
• Leg raises (for abdomen), 1x50
• Obliques (each side, on a hyperextension), 1x50
• Back extensions (on a hyperextension), 1x25
• Seated calf raises, 3x25
• 10 min HIIT (M,W,F)
• Hiking on weekends

FITNESS SCORES (ref: ACSM)
Scoring equal 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

CONGENITAL BILATERAL IJV STENOSIS

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.

LUNG B LINES

• 9 when I should have 2
• Possible pathological confirmation via hyperpolarized MRI
• Possible elimination via multi-component nebulised protocol

GRAY HAIR

• Excessive stress, chronic depression from age 20-40 whitened my hair
• Struggling to reverse it

HEART REJUVENATION

• 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

MAX HR

• In twelve months, improved from 169 bpm to 183 bpm
• Struggling to make further gains