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.

I may have the best comprehensive biomarkers ever measured.

Here are the receipts.

There’s a title for the fastest person in the world. And the richest. But up until now, no one has become the healthiest. I share my protocol so that you can beat me.

Below are my labs from two weeks ago and also 12-month averages for over 60 of the most predictive markers of longevity.

For those of you interested in the particular details of these lab reports, here are a few notes about a few results:


Lab Results, pages 1-4.

I take 2.5 mg of Cialis daily.
Not for erections, but for longevity.

Here’s what the science says about Cialis and lifespan extension…

And why it’s not the reason behind my 3 hour long titanic nighttime erections.
🧵 0/ It sounds wild, but low-dose Cialis (tadalafil) and Viagra (sildenafil) are both drawing attention for longevity benefits.

Recent clinical evidence indicates the use of either correlates to longer survival in men, in addition to their potential for heart health, metabolism, and even brain function.

A new retrospective study evaluated the longevity potential of 407 prescription drugs in over 200,000 participants, with both Cialis and Viagra being among the surprising promising hits in men (yet to be evaluated in women, since the retrospective studies only cover existing drug use for established indications).

Sildenafil will soon be tested in the NIA’s ITP, the most credible pre-clinical longevity drug testing program in mice.

Study uses MRI ad machine learning to estimate brain age, and identifies 64 “druggable” genes that drive brain aging 0/ Published last week in @ScienceAdvances a study reported the use of brain scans with multiple deep learning models combined with gene expression analysis in blood samples and brain tissues from to identify genes that drive brain aging.

My sperm quality equal to a healthy 20-year-old.

+ sperm 330 million
+ motility 53%
+ motile sperm 175 million
+ morphology 10% normal

Sperm health predicts testosterone, metabolic health, disease, addiction, and life expectancy. 

Here’s what you need to know.🧵 0/ I have more motile sperm than the average healthy 22-29 year olds and much higher than the average fertile US man (104 million motile sperm count for the US father, age 32∓6 years).

Image above of my sperm is from a 2023 test.

I am looking into exosomes from human trophoblast stem cells (hTSC) given their regenerative potential such as anti-inflammatory effects, metabolic optimization, telomere lengthening, and cellular senescence reversal.🧵 0/ Exosomes are nano-sized extracellular vesicles released by almost all cell types. They carry bioactive cargo (RNAs, proteins, lipids) and mediate intercellular communication, influencing many cellular processes like tissue repair, inflammation, and aging.

HBOT ranks as one of the highest value health therapies I’ve done. Results from 60 sessions:

+ wiped out all systematic inflammation in my body. Below detectable levels. This is wild.
+ 300% increase in VEGF (formation of new blood vessels)
+ telomerase activity of a 12 year old, associated with biological age
+ 250% and 290% increase in Short-Chain Fatty Acids and n-Butyrate, respectively, important microbiome markers
+ complete elimination of metabolic imbalance in my gut
+ 28.6% reduction in a dementia marker
+ improved muscle oxygenation
+ dramatic improvements to whole body skin health

The outcomes match what we observed in the scientific literature and what we predicted in deciding to do this therapy.

What's notable is that after achieving elite level biomarkers over the past four years, my team and I have struggled to find new therapies that meaningfully improve my biomarkers. HBOT achieved that.
🧵 0/ Inflammation

Post HBOT, there’s no detectable systemic inflammation in my body (hsCRP). Inflammation is the foundation of disease and all things bad health.  Before HBOT, my inflammation markers were in the top 5% of 18-29 year olds (you get more inflamed as you age).

HBOT eliminated systematic inflammation in my body to a point it was below levels of detection. This is wild.

A second test to confirm the inflammation measurement, my CRPm, an epigenetic biomarker proxy for inflammation, is in the lowest 1%.

Dear humanity,

I am building a religion.

Wait a second, I know what you’re going to say. Hold that knee-jerk reaction and let me explain.

First, here’s what’s going to happen:
+ Don’t Die becomes history's fastest-growing ideology.
+ It saves the human race.
+ And ushers in an existence more spectacular than we can imagine.

It is inevitable. The only question is: will you be an early or late adopter? Why is it inevitable?

Four fundamental shifts are happening right now:
1) We are giving birth to superintelligence (AI).
2) No existing ideology solves AI alignment.
3) With AI, our species’ survival is not guaranteed.
4) With AI, individual biological death is no longer inevitable.

We are at risk of extinction without a unifying framework to solve human alignment and AI alignment.

I am aging slower than anyone in the world.
#1 in a fierce competition among 5,677.
My score is off the charts.
And I'm genetically disadvantaged.

What does this even mean? 🧵 0/ Biological Aging is mostly driven by the environment, habits and lifestyle choices and is malleable to interventions.

Unlike chronological aging, biological aging is malleable and is a direct outcome of your behaviour and lifestyle choices. A seminal study in over 2000 twins (gold standard for studying genetic effects) found that longevity was only 25% hereditary.

In other words, your genes determine only 25% of your biological aging speed and patterns, while the rest (75%) is up to you to decide and influence.

Speed of aging is the most dynamically responsive as it relies on estimating the speed of aging from a snapshot in time, hence allowing a quick intervention-measurement loop, allowing for the fast evaluation of therapies and protocol for their effectiveness as rejuvenation interventions.

Biological Age will normally follow the speed of aging, with some considerable delay for trends to appear.

Imagine a car changing its speed, you will be able to see the change directly at the speedometer (speed of aging) much faster than seeing when you reach your destination based on the new speed.