My 4+ hour daily routine resets my blood vessels to perform like they did in my teenage years. 🧵 0/ Here is the level of vascular function reset and rejuvenation enabled by my morning routine, every single day

+ Central blood pressure: 86 mmHg (lower than 99% of males < 20)
+ Peripheral blood pressure: Systolic 94/ Diastolic 56 (lower than 99% of males < 20)

+ Vascular elasticity and compliance (softness):
a) Augmentation pressure: -1 mmHg (lower than 50% of males < 20)
b) Augmentation index: -4% (lower than 60% of males < 20)

This is big. OpenAI and Retro used a custom model to make cellular reprogramming into stem cells ~50× better, faster, and safer. Similar Wright brothers’ glider to a jet engine overnight.

We may be the first generation who won't die.

Let's take a look at what they did. 🧵 0/ AI Redesigns the Engines of Cellular Reprogramming

OpenAI and Retro Biosciences reported a landmark achievement: using a domain-specialized protein design model, GPT-4b micro, they created engineered reprogramming factors that deliver over 50× higher efficiency in generating induced pluripotent stem cells (iPSCs), with broad validation across donors and cell types. These AI-designed proteins not only accelerate reprogramming but also enhance DNA repair, overcoming DNA damage as one cellular hallmark of aging hinting at relevance for aging biology.

I sacrificed my fertility for this message:
ice your balls in the sauna

After icing improved my fertility markers,
I removed the ice to validate

The boys suffered. More than we initially thought.
Here’s my latest results explained. 🧵 0/ Results from sauna experiment

27 daily sauna sessions with ice on balls:
+ total motile count ↑ 57%
+ motility ↑ 16%,
+ total count ↑ 43%

2 weeks without icing (15 sauna sessions with full heat on balls)

my boys’ motility decreased, counts unaffected
total motile count ↓ 54%
motility ↓ 57%
total count ↑ 6%

direct hit to motility and total motile count due to mature sperms in storage (sperm is stored for a couple weeks between full maturation and ejaculation in the Epidimysis).

5 things you can do to combat phone addiction 🧵

1. Set ALL NOTIFICATIONS OFF as your default

It takes 23 mins on avg to regain focus after being distracted by your phone. Only allow text notifications from people who contact you in an emergency. If you do need notifications, be strategic about which ones you allow:

A brain measurement shows why I’m weird.
And why I love my haters.

This brain MRI reveals personality traits.
Here's what my report shows and my worst brain marker. 🧵 0/ My brain age is 5 years younger than my chronological age. It’s 42.

Genetically, I should be bald.

But I’m not.

I've worked very hard to maintain my hair....I've tried a lot of things over the years to stop hair loss and grow strong healthy hair. I’ve injected PRP and dutasteride into my scalp way too many times. That hurts like hell and I don’t think the PRP helped at all.

I tried a lot of other things too and few if any actually work. So my team and I built our own solution.

It’s the most advanced formulation I’ve seen.

It’s now available if you want to give it a try. Like all things with hair, you need to be consistent for at least 4 months.

Here’s what’s in it and why I’m excited about it. 0/ What the product has:

+ 8 biomimetic peptides, more than any other product. And in the highest concentrations.

+  We put every peptide in its own patented delivery system so it reaches the exact receptor it’s designed to target for maximum impact.

+ We integrated patented nanofluorosome technology that is activated by the Blueprint Laser Cap (avail in Sept).

The serum is water-based, lightweight and dries completely residue free.

Layers of interventions and actives stacked upon each other.

My morning routine temporarily improves vascular function to elite teenage levels.

Augmentation index: AIx of -5%
AP pressure: of -1 mmHg
Systolic: 87 mmHg, Diastolic: 49 mmHg.

Better than >90% to healthy males in their teens.🧵 0/ Sauna has significantly improved my vascular and endothelial function, blood flow, and circulation.

Tracking my blood pressure and central pulse variables indicates blood pressure reductions and improved blood flow. These were observed following a comprehensive morning routine that includes sauna, HBOT, exercise, red light therapy, and other modalities.

Interventions in my morning routine
+ Sauna: functional vascular improvements (central pulse pressure), and increased VEGF.
+ HBOT: increased VEGF and improved blood flow.
+ Exercise: improves vascular function blood flow
+ Breathing exercise: lowers stress and blood pressure, increases HRV
+ Red light therapy RLT: improves mitochondrial function, skin, and muscle blood flow.
+ Combined sauna and HBOT increased my serum VEGF over 500% (now in upper normal range)

I’m experimenting with methylene blue.

Clinical trials in humans show promise for brain health.
Animal studies show minimal to no efficacy in lifespan extension.

The potential: mitochondrial function and energy. 🧵 0/ Methylene blue health effects are not yet well-researched, especially as it relates to fitness, performance, and longevity potential.

But it’s intriguing for mitochondrial function and energy enhancement, particularly for brain health in the context of neurodegenerative diseases.

Research indicates these benefits are plausible
+ Mitochondrial improvement and more efficient energy production
+ Boosting cognitive and brain health
+ Enhancing physical performance and exercise capacity (animal experiments)
+ Cellular longevity and senescence prevention (early evidence)

I paused Metformin.
A longevity staple in my protocol for 5+ years.
But its effects on my body were shocking.

It built up my energy capacity,
but limited my ability to use 90% of it.

Here’s what we found. 🧵 Our hypothesis:

+ Metformin pushes the cells to recycle, repair, and build new mitochondria (mitochondria are the power plants of the cells).

+ Long-term use kept my cells locked in mitochondria build up mode (I had 3x more mitochondria than normal) but Metformin blocked this optimized mitochondria from being used.

Pausing Metformin unleashed my mitochondria’s full energy potential (spike in power came with more oxidative stress though).

We’re now cycling Metformin, which should give me the best of both worlds, mitochondrial build-up and optimal use.

Starting a new protocol: IHHT

+ alternates low and high oxygen
+ igniting mitochondria and boosting cellular energy
+ raising red blood cells and repairing vessels
+ accelerating recovery and improving cognition
+ slowing speed of aging 1/ My protocol

I will be using MitoVit system.

MitoVit utilizes a biofeedback mechanism to adjust the oxygen percentage in the delivered air, targeting specific blood oxygen saturation (SpO2%) levels.

As the protocol progresses, lower SpO2% values are targeted for a gradual and safe advancement towards maximum efficacy.

I work hard on my RHR for sleep. It's also an important health marker.

Last night it was 39 bpm.
My 30 day ave is 44 bpm.

Here's data that puts RHR in context. 🧵 1/ My 39 RHR is slower than 99.97% of the population based upon a study analyzing sleep RHR data over 35 weeks from 92,457 individuals (aged 18-89 across all 50 US states).

+ my RHR is 22 bpm lower than the average male in their 20s.
+ and 22 bpm lower than individuals with elite BMIs and elite sleep durations.

Icing your boys in the sauna is a good idea.

Experiment #1:
+ sauna icing the boys improved fertility markers

Experiment #2:
+ no ice devastated fertility markers

Experiment #3:
+ icing again is healing the harm

My results explained and what to do🧵 0/ The testicles are located “outside” the body in the scrotum specifically to maintain a temperature 2-4 °C below core body temperature, essential for optimal sperm production and storage (in the epididymis) .

Heat is known to multiple steps of spermatogenesis by disrupting the development of germ cells  and triggering DNA damage, oxidative stress and cell death.

This applies to heat exposure in sauna as well.

A single sauna session (20 min at 85°C) reduced sperm counts, full recovery took up to 5 weeks.

Continuous sauna for 3 to 6 months reduced the sperms with epigenetic structure and DNA packaging, and mitochondrial function all essential for fertilization.

Weekly nightmares might predict premature death and speed up aging.

A study found that weekly nightmares made people 3x more likely to die prematurely (before the age of 75).

Here’s what they found and how to prevent premature death by nightmares. 🧵 1/ The study is based on 4196 adults (age 26-74, 18-years of follow-up). Beyond increasing risk of premature death before 75, the findings showed that weekly nightmares accelerated aging, based on 3 epigenetic clocks:
+ Speed of aging (DunedinPACE)
+ Time until death prediction (GrimAge)
+ How old your body behaves physiologically (PhenoAge)

Nightmares are scary for your health.

They cause nocturnal stress on your body:
+ Resting heart rate jumps by up to 10bpm
+ Heart rate variability falls (bad for recovery)
+ Cortisol spikes, sympathetic activation, and accelerated breathing

Nightmares are more common during periods of high stress, in those with anxiety disorders, and in anyone with trauma‐related conditions like PTSD.

PFAS are forever chemicals.
In cookware, floss, and fast food wrappers.
They hurt fertility, the brain, and immune system.

They accumulate and the body can't eliminate them.
I got my levels tested.

Here’s what you can do to avoid your exposure. 🧵 0/ PFAS are a class of 12,000+ man-made chemicals used to make things water-, stain-, and heat-resistant.

They’re found in:
+ nonstick pans
+ waterproof clothing
+ fast food wrappers
+ microwave popcorn bags
+ dental floss

Glass had 5 – 50× higher plastic than plastic or cans

The French tested water, soda, beer, iced tea, lemonade, and wine sold nationwide and found that glass-bottled beverages carried far more plastic shrapnel than plastic bottles or cans.
🧵 0/ What the study found

“Around a hundred microplastic particles per litre” in cola, lemonade, iced tea and beer packed in glass — 5 – 50 × higher than their plastic-bottled or canned twins.

For still or sparkling water the counts were lower but still lopsided: 4.5 µplastics /L in glass vs. 1.6 µplastics /L in plastic.

Wine (with a cork, not a crown cap) stayed almost micro-plastic-free.

15 sessions of sauna dramatically reduced toxins in my body.

+ 65% drop in 2,4-D
+ 100% drop in MEP
+ 15% drop in MBP
+ 100% drop in MEHP (undetectable post sauna)
+ 56% drop in NAPR
+ 56% drop in HEMA
+ 100% drop in Perchlorate (undetectable post sauna)

After completing fifteen sauna sessions, each lasting 20 minutes at 200°F, led to a significant reduction in my environmental toxins, three went from being abnormally high to undetectable post sauna. 0/ Baseline: toxin levels showed one high exposure and six moderate exposures. Approximately one month prior to starting the sauna regimen, urine tests indicated one high exposure (levels exceeding the 95th percentile), and six moderate exposures ( levels between the 75th and 95th percentiles).

Post-sauna: high exposures completely eliminated, only one medium exposure remained, and three previous moderate exposures became undetectable.

Allulose is perhaps the most longevity-friendly sweetener. 🧵

Here's why:
+ it's safe
+ multiple health benefits
+ reduced blood glucose
+ metabolic benefits including fat loss, increased GLP1 secretion, liver health, teeth protection. 0/ What is Allulose?
Allulose is a rare sugar found naturally in fruits like figs and raisins. It is nearly calorie-free (0.2-0.4 kcal/g) because it is absorbed and excreted through urine without being metabolized by the human body. The minimal calorie contribution is attributed to limited metabolism by gut bacteria.

First, I shocked my Johnson and performance improved.
Then I shocked my sprained ankle and recovered faster.
Now, I’m shocking my entire body…
🧵 0/ This technology (@SoftwaveTRT) delivers unfocused electro-hydraulic shock waves dispersed over a broad tissue volume. The acoustic pulse passes non-invasively through skin, generating shear forces and micro-cavitation that set off mechanotransduction. Cells release ATP, open stretch-activated ion channels and trigger ERK/Akt signaling.

Within 30 minutes to 24 hours, endothelial-NO synthase and VEGF rise, micro-perfusion improves, and mesenchymal stem cells migrate to the site over subsequent days. End result: increased blood flow, pro-healing growth-factor signaling and activated resident stem-cell repair machinery.

Clinical trials show strong pain relief and faster healing for plantar-fasciitis heels, calcified shoulder tendons and improved blood flow for erectile dysfunction; decent evidence for tennis elbow,Achilles issues and chronic wounds; early data for nerve pain and chronic wounds.

Is sauna worth the hype?

There's evidence that sauna is a potential detox and longevity intervention with benefits to heart, metabolism, brain health, and skin. We’re going to put it to the test.

Here’s what you need to know…🧵 0/ How it works…

Heat exposure in a sauna puts your body under mild stress, triggering natural repair processes that improve overall health. Finnish dry saunas specifically use controlled heat to stimulate these beneficial responses, including:

+ Repairing and maintaining proteins (heat shock proteins)
+ Improving blood flow and relaxing blood vessels
+ Boosting antioxidant activity
+ Optimizing metabolism
+ Enhancing fitness
+ Reducing inflammation
+ Strengthening immunity
+ Recycling and repairing cells (autophagy)

All these processes combine to give whole-body health benefits.

This marker reveals how fast you’re aging.

+ New science just emerged to support it
+ It’s based on DNA methylation
+ It allows me to know what is and isn’t working

Here’s an overview of how:
+ it works
+ you can find out your result
+ you can compare your results to others 0/ Speed of aging (PACE) is one of the most clinically validated aging markers.

My team and I use it extensively to measure the efficacy of health protocols.

This thread explains how biological aging clocks gained a bad reputation and how two new pre-prints take a new approach to restore confidence to the field.

My Vit D levels spiked 235% post HBOT.

My Vit D has been stable for years ~40 ng/mL and then spiked to 134 ng/mL after 60 sessions of HBOT.

For context: I’ve been taking ~5000 IU/day of Vit D for the past few years. My serum levels have consistently hovered around ~40 ng/mL.

Sep 2024 (pre-HBOT): 40 ng/mL
Jan 15, 2025: 67.8 ng/mL
Mar 26, 2025: 110 ng/mL
Apr 1, 2025: 134 ng/mL

Levels approaching 100 ng/mL can carry potential benefits. Beyond that is not ideal.

The threshold of toxicity sits around 150 ng/mL, and while I’m still comfortably below it, I’ve chosen to pause my 5000 IU/day dose to try and normalize levels.

I’m not concerned. Bone health is excellent (top 99.8 percentile via DEXA) and my serum calcium (9.4 mg/dL) is within the upper normal range.

So why did Vit D levels spike? We have a hypothesis.
🧵 1/ Improved intestinal bile acids

Through reversal of dysbiosis and increased growth of healthy gut bacteria.

How does it affect vitamin D?

Bile acid metabolites (especially LCA) promoted by a healthy microbiome promote vitamin D absorption into circulation.