Plant seed oils are abundant in modern diets, they have gained a notorious reputation for driving age related diseases.

But is this reputation fair? Or is there more to the story?

Let's take a careful look at the science. 🧵 1/ Various claims have been made regarding alleged harms of excessive seed oils consumption:

i) Accelerated aging, and premature death
ii) Increasing cholesterol levels and cardiovascular disease CVD risk
iii) Promoting systemic inflammation
iv) Increased risk of diabetes
v) Increased cancer risk

A new study is out: things that make you age faster, and slower, according to 16 epigenetic age clocks.

🧵 1/These interventions demonstrated a significant decrease or slow-down of Biological Aging

1. Pharmacological Interventions: Anti-TNF therapy (anti-inflammatory), Metformin (Anti-diabetes, AMPK activation),Ketamin (antidepressant psychedelic, dissociative).

2. Supplements: AC11 supplement (natural DNA repair booster), TruLacta (a human-milk based supplement).

3. Lifestyle Adjustments & Surgeries: Gastric Bypass (weight reduction), smoking cessation, kidney transplant, hyperbaric oxygen therapy HBOT (large average effect, but no statistical significance)

4. Diets: Vegan Diet, Green Mediterranean Diet, Mediterranean Diet, low fat and low carb diets.

What I'm eating for the next four days:
1. Chickpea Vegetable frittata
2. Lemon red lentil soup
3. Vegetable Stir Fry with Cauliflower Rice Chickpea Vegetable frittata

- 240 g chickpea flour
- 360 ml water
- 1/2 medium onion, finely chopped
- 2 red peppers, diced
- 1 medium zucchini, diced
- 1 bunch parsley, chopped
- 1 bunch chives, chopped
- 2 garlic cloves, minced
- 15 g garlic powder (approx. 1 tablespoon)
- 15 g ground cumin (approx. 1 tablespoon)
- 1 Roma tomato, diced
- 225 g sliced mushrooms
- 15 ml olive oil (approx. 1 tablespoon)

Directions:

1. Prepare the Chickpea Batter: In a mixing bowl, combine the chickpea flour and water. Whisk together until smooth and well combined. Set the mixture aside to allow the flavors to meld.

2. Sauté the Vegetables: Heat the olive oil in a stainless steel frying pan over medium heat. Add the chopped onion and sauté for about 2 minutes, until fragrant. Next, add the diced red peppers and zucchini to the pan. Cook for an additional 5 minutes, stirring occasionally, until the vegetables are tender and slightly softened.

3. Incorporate Fresh Herbs and Seasonings: Stir the chopped parsley, chives, and minced garlic into the chickpea batter. Then, fold in the diced Roma tomato. Add the sautéed vegetable mixture to the chickpea batter, followed by the garlic powder and ground cumin. Gently mix everything together until well combined.

4. Cook the Frittata: Reheat the stainless steel frying pan over medium heat. Add the sliced mushrooms and cook for about 2 minutes until they are tender. Next, pour the chickpea and vegetable mixture into the pan with the mushrooms, spreading it evenly. Cook on medium-low heat for approximately 4 minutes, or until the bottom is golden brown.

5. Flip the Frittata: Take a large plate that can cover the frying pan and carefully place it on top. Invert the frittata onto the plate, then carefully slide it back into the pan to cook the other side. Increase the heat to medium-high and cook for an additional 5 minutes, or until the frittata is set and lightly browned on the other side.

6. Cool and Slice: Once cooked, remove the frittata from the heat and invert it back onto the plate. Allow it to cool for about 5 minutes before slicing it into 8 equal pieces.

Deep sleep is one of the most power things you can do for heath and wellness.

Missing it is very bad.

Here's how you can get it.

🧵 1/ Most deep sleep happens early in your sleep cycle.

As part of MAHA, @RobertKennedyJr wants to eliminate fluoride from U.S. drinking water.

Fluoride has been in US drinking water since the 1960s, mainly to prevent tooth decay.

Is this a good or bad idea? Let's look at the science.

🧵 1/ Fluoride to prevent tooth decay

Water fluoridation began in the U.S. in 1945 and expanded widely in the 1960s to help prevent tooth decay, especially in children.

The CDC considered water fluoridation among top 10 achivements in the 20th century. Ref (1)

What I'm eating in the next four days Pictured:
1. Mushroom and Walnut Bolognese with Spaghetti Squash
2. Taco Bowl
3. Nutty Pudding
4. Blueprint Longevity Mix, Chai Protein, Nutty Pudding (protein), Collagen, Extra Virgin Olive Oil, and 8 pills.

No Nut November is here.

Rooted in ancient Taoist practices and Medieval chivalry, it’s gone viral among men worldwide.

Here’s what’s scientifically sound—and what’s pseudoscience.

🧵 1/ The basics of semen retention:

It’s the practice of abstaining from ejaculation; either through total abstinence or training to avoid orgasm.

Rooted in ancient Taoist practices and Medieval chivalry, it's seen a recent revival among young men worldwide via men's health social media blogs and communities.

Ozempic surpasses all other diabetes medications in preventing Alzheimer's disease in diabetics >60 years, effect is more pronounced in women, and independent of obesity. A recently published article in Alzheimer & Dementia (1) reported 7 target trial emulations (a highly standardized type of retrospective observational studies) analyzing the data of over 1 million type 2 diabetes patients over 60 (over 116 million Electronic Health Records EHRs were scanned), all patients had no Alzheimer's disease diagnosis as they started their medications.

In this case, slow and steady doesn't win the race.

Despite its popularity, literature reveals there are better ways than continuous zone-2 exercise to boost your VO2 max.

High intensity interval exercise is superior to low-key continuous for boosting cardio fitness.
🧵 1/In one study (listed above), 10 out of 21 participants saw no improvement in their VO2 max with MICT (Zone 2 training) while only 1 out of 21 participants saw no VO2 max benefit from HIIT training. That is a >95% success rate for HIIT compared to just above 50% for MICT.

Genetically, I should be bald.

I started to lose my hair and go gray in my late 20s.

Now, at 47, I’ve got a full head of hair and ~70% of my gray is gone.

Here how I did it.. 🧵 Contrary to popular belief, you can maintain your hair well into your 40s and beyond.

In 12 months, I went from a Norwood 3 to a Norwood 2. Norwood is a hair loss scale, as indicated in the image.

Here’s how I achieved these results:

MRI saved my life. It may save yours too.

I’m excited to announce the world's best full-body MRI protocol in partnership with @ezrainc. This Blueprint MRI includes everything I’ve learned over the past four years becoming the most MRI-measured person in the world. This is me👇 1/ Context: my brain was silently dying and I wouldn’t have known had it not been for a routine MRI.

MRIs see things that physical appearance hides, blood work struggles to pick up, and for which no symptoms exist. Sometimes saving our lives.

And while MRI scans are great, most protocols only measure a handful of things.

My heart recovers faster than 75% of elite athletes and 99% of the general population..

This biomarker, known as Heart Rate Recovery (HRR), is a key indicator of cardiovascular fitness.

Here is what you can do to measure, compare, and improve yours. 🧵 What is Heart Rate Recovery?

HRR is a marker that indicates how quickly your heart rate drops back to resting heart rate after exercise, indicating cardiovascular fitness and health.

I didn't realize how terrible my posture was until an MRI showed it was slowly killing my brain.

A ticking time bomb of a problem that I've now dramatically improved with these five habits. 🧵 My team and I went on Red Alert.

We discovered through an MRI that my posture was trapping blood in my brain, blocking it from flowing properly to my heart.

Was I going to have a seizure? A stroke? I didn't know.

Sleep deprivation is brain damage.

Young healthy participants showed a 20% increase in S-100B levels following a single night of sleep deprivation, the same following brain traumatic injury.

My S-100B levels are top 1% optimal, reflecting my devotion to ideal sleep.

How...🧵 1/ The damage happens by disrupting the blood-brain barrier, allowing the protein S-100B to leak into the bloodstream, which at high levels, triggers inflammation and becomes toxic to brain cells, potentially leading to neuronal death.

Men - if you're not having robust boners at night, you're 70% more likely to die prematurely.

If you're grinding at the expense of your health, you're flaccid.

Women - the same is true for you too.

What and how 🧵 Healthy men in their 20s can experience 3+ hours of nighttime erections in 3-5 erection episodes.

This drops to under 50 minutes for those 75+ [1]

My body temp has cooled 4°F in 3 yrs

+ I'm metabolically cold plunging
+ Takes swimming > mile in ice to achieve an equivalent temp reduction
+ A regular cold plunge at 55°F for 60 min only decreases temp by 0.83°F
+ technically qualifying as minor hypothermia
🧵 Caloric restriction and reduced metabolic rates are strongly tied to the body’s lowest resting temperature, which research in both animals and humans indicate may support increased longevity.

Until I was 40, I kind of destroyed my skin.

Sunburns, poor diet, no skincare routine...

Now I'm paying the price.

Here's what I'm doing now and what I wish I'd known earlier in life... 🧵 When I started Blueprint, my skin was in the 98th percentile for damage on some markers, with an average skin age of 64.

Now, my skin age has improved to between 37 and 42.

The image below, using multispectral imaging, shows my accumulated UV damage from excessive sun exposure.

Uric Acid is a power-law biomarker.

When UA drops, heart health soars.

But it’s one of the hardest to control in modern life.

5 things that got me to a 2.7 mg/dL UA range (top 1% optimal for men) and reduced my death risk by 45%…🧵 In a recent meta analysis, (Sakak et al, 2019) those with the high uric acid levels were 45% more likely to die, and those with extremely high levels were 250% more likely to die.

Uric acid is inflammatory, causing:

+ Gout
+ Oxidative stress
+ Neurodegeneration
+ Heart and kidney diseases

Uric Acid is an indicator of your health and death.

Last night I had a perfect night's sleep. It wasn't by mistake. I've built my life around getting high quality sleep. It feels amazing; the best.

. asleep in 2 min
. sleep through the entire night / no wake events
. 2+ hr of each REM and Deep
. 43 bpm resting heart rate Here are the simple rules:

1. Eat earlier and lighter before bed. My last meal of the day is 11 am allowing for my body to have completed primary digestion before my bedtime. You don't have to do that though. Start by eating your last meal of the day at least two hours before bed. Then try 3 hours before bed, then 4, 5... Experiment to see what works for you.

My teeth have caused me a lot of anxiety.

When I first started Blueprint...

• My teeth were eroding.
• My gums were receding.
• My diet was bad for my oral health.

I felt helpless. It was hard to look at my teeth in the mirror.

If you feel similarly, open this thread 🧵 Caring for your teeth is manageable and reversing damage is possible.

After three years on Blueprint:

• My dentist reports “you have the gums of a healthy teenager”

• My plaque index is 24.4% which is ideal
• I solved the destructive bruxism I dealt with for 20 years
• My gingival and calculus index was 0, the lowest possible and equal to an 18 year old
• And I’ve reduced my attachment loss by 41%

Oral health is important because keeping your mouth healthy plays an important role in your overall health.

Optimal oral care can prevent tooth decay and gum disease and even lower your risk of heart disease.

Here is how you can achieve similar results:

Eating too close to bed is bad for your sleep, health and work performance.

Here's why 🧵 1. Eating too close to bedtime increases how long you're awake at night. This leads you to wanting to stay in bed longer to feel rested.