Scored a new personal best in speed of aging: .57

My birthday is every 21 months. I have the best comprehensive biomarkers of anyone in the world. Step by step to longevity escape velocity. I'm bringing you with me.

What is speed of aging?
How to slow yours?
🧵 0/ What is the speed of aging?

Aging isn’t just about growing older as the time passes, it's about how fast you're aging.

The speed of aging refers to how quickly your biological systems accumulate damage and decline in function.

Two people born on the same day can have drastically different biological ages depending on lifestyle, genetics, and environment.

It’s not just about your years lived but how your body has aged during those years.

Think of your body as a car:
+ Chronological Age is how many years the car has been on the road.

+ Biological Age is how worn out the engine and parts are.

The speed of aging tells us how quickly you're wearing out those parts. Faster speed = quicker breakdown.

Keeping with the car analogy, the DNA methylation biological aging clocks are essentially cellular odometers.

No one thinks of hyperbaric oxygen therapy (HBOT) as a glow-up, but it is, for whole-body skin rejuvenation.

It creates stronger, firmer, bouncier, and glowing skin.

The data is compelling.
Let's look at the evidence.

🧵 0⃣ What is HBOT? Hyperbaric Oxygen Therapy involves breathing pure or nearly pure oxygen (95-100%) at increased atmospheric pressure. It’s been used for decades for wound healing & recovery (1)(2). But its benefit seems to extend beyond skin healing towards skin longevity and rejuvenation.

I'm starting a new longevity protocol: microdosing Tirzepatide, a dual GLP-1/GIP receptor agonist.

Here is the existing evidence, my protocol, measurement plan, and what I expect to achieve by this intervention.
🧵 1/ Here’s what I’m doing and why:

What is a GLP-1RA?
A GLP-1-RA is a medication that mimics the hormone glucagon-like peptide-1, crucial for regulating blood sugar and appetite. They’re approved for managing type 2 diabetes and aiding in weight loss by reducing blood sugar levels and increasing the feeling of satiation by extending the time of digestion in the stomach.

The use of GLP-1a has surged, with a 700% increase from 2019 to 2023 among U.S. patients without diabetes but who are overweight or obese. (1)

These medications are approved for managing type 2 diabetes (e.g. Ozempic) and, in higher doses, to support weight loss in people with excessive weight (e.g. Wegovy).

Robust evidence indicates that GLP-1 agonists have a rejuvenating and anti aging effect in obese people. (2)

More recent evidence suggests a potential for GLP-1 agonists in preventing age related disease in non-obese people too, as was demonstrated that its effect in reducing Alzheimer disease risk outweighed all other diabetes medications with similar risk reduction in normal weight and obese participants (3).

There has been growing scientific data suggesting that these meds are also beneficial for longevity via several mechanisms that are independent from weight loss.

Daily Mail misinterpreted scientific evidence and doctors piled on, spreading misinformation and making you sound dumb if repeated.

🧵 1/ It's best to not get your science from Daily Mail

They recently published this article where they managed to make a textbook example of how not to report scientific studies. All worst practices put into one article.

Doctors further shared the bad take, fueling their own confirmation bias, to win impressions.

Let's look at Daily Mail’s bad science reporting.

Heading into MAHA, what is America's baseline health?

The worst healthspan-lifespan gap in the world, 29% higher than the global average.

Meaning, the average American spends 12.4 years in poor health, mostly due to chronic age-related disease.
🧵 1/ Humans live longer since the turn of the century, but health is yet to catch up.

A study published last week reported that while average lifespan has increased since the beginning of this century, people are also spending more years in poor health. widening the healthspan-lifespan gap.

The study assessed lifespan and healthspan trends from 183 WHO member countries by analyzing the evolution of life expectancy (lifespan) and health-adjusted life-expectancy (healthspan).

Between years 2000 and 2019, global life expectancy has increased by 6.5 years to reach 73.1 years, while global health-adjusted life expectancy only increased by 5.4 years to reach 63.5 years.

Air pollution is one of the greatest threats to public health.
🧵 1/ Particulate pollution is set to reduce global average life expectancy by 1.9 years.

Contrast that with:
+ smoking (1.7 yrs)
+ child and maternal malnutrition (1.4 yrs)
+ alcohol use (5 months)
+ ; transportation injuries from vehicle accidents and unsafe water, sanitation and handwashing (4.8 months)
+ HIV/AIDS (3.4 months)

I've loved being in India. My first time.

I am shocked by how normalized Indians are to poor air quality. Breathing the air is like smoking multiple cigarettes a day. Yet no one wears a mask or has air filters in their indoor environments.

India has an amazing opportunity; cleaning up its air would unleash:

+ an increased life expectancy of 3.57 years (5). For context on how large of an opportunity that is, curing all cancer would only add 3.

+ $95 billion to its economic growth (3% of GDP) that is currently lost in productivity due to poor air quality

+ India is forecasted to be the world's 3rd largest economy by 2030, has an ideal demographic age pyramid, and is hungry for success.
🧵 1/ India's potential

With a real GDP growth of over 7% (1), a younger population than all other major economies, and an ideal demographic age pyramid (2), a birthrate of 2.01 per woman (3), in addition to an entrepreneurial mindset among Indians home and abroad; India is formidable.

Today the world’s 5th largest economy, India is forecasted to become the world’s 3rd largest economy by 2030, and 2nd largest economy after China by 2050.

India is the 3rd most air-polluted country (1). Of the 100 cities with the worst air quality, 83 are located in India (2).

If you live in Delhi, New Delhi, or other heavily polluted cities, you should wear an N95 mask outside at all times.

If you live in Delhi, New Delhi, or any heavily polluted city, wearing an N95 mask is essential when spending time outdoors.

This is why you should not ignore air pollution, and how you can best minimize its hazard to you and your household. 1/ What is air pollution and how is it measured?

Air pollution can occur naturally or as a result of human activity.

Heavily polluted urban and industrial centers have high levels of man-made pollutants including particulate matter, sulfur and nitrogen oxides, and ground-level ozone. (3)

Particulate matter consists of small suspended particles, the worst of which are particles 2.5 micrometers and smaller (PM2.5), as these remain suspended in the atmosphere. This particulate matter can reach deep into the lungs, cross into the bloodstream, and through the blood-brain barrier BBB.

The Air Quality Index focuses on measuring PM2.5.

Here is a Thanksgiving meal guide that will:

+ slow your speed of aging
+ increase your energy
+ improve your sleep
+ leave you feeling proud of yourself
🧵 Mushroom and Walnut Stuffed Acorn Squash

For the Squash:
- 2 medium acorn squash, halved and seeds removed
- 1 tablespoon olive oil

For the Filling:
-1 tablespoon extra virgin olive oil
-16 oz crimini mushrooms
-4 tbs chopped walnuts
-4 tbs unsweetened dried cranberries
-1 tbs honey
-1/2 tbs of cinnamon

Instructions

1. Roast the Squash:
- Preheat the oven to 425F (204°C).
- Place the acorn squash halves on a baking tray. Add 1 tablespoon of olive oik each half, and sprinkle with salt and pepper to taste.
- Roast in the oven for approximately 45 minutes to 1 hour, or until the squash is caramelized and fork-tender.

2. Prepare the Mushroom mix:
- While the squash is roasting, heat a stainless steel pan on medium high heat.
- Add the olive oil and chopped mushroom.
- sauté until the mushrooms are softened and the extra liquid from mushrooms has evaporated.
- Remove from heat and add mushrooms to a mixing bowl.
- Add the walnuts, honey, cranberries and cinnamon to the mushrooms.
- Give everything a mix and set aside.

4. Assemble the Dish:
- Remove the roasted squash from the oven. Fill each half with the mushroom mix
- Drizzle balsamic glaze or honey over the stuffed squash before serving.

Herb-Seasoned Cauliflower "Turkey" with Sweet Potato Mash and Blanched Green Beans

For the Herb-Seasoned Cauliflower "Turkey":
- 1 large head of cauliflower (about 900 grams)
- 30 ml extra virgin olive oil
- 10 g garlic powder
- 10 g onion powder
- 10 g smoked paprika
- 5 g dried thyme
- 5 g dried rosemary
- 15 g nutritional yeast
- 100 ml vegetable broth (for basting)

For the Sweet Potato Mash:
- 800 grams sweet potatoes
- 30-60 ml almond milk (or any plant-based milk)
- 5 g garlic powder
- 5 g ground cinnamon

For the Blanched Green Beans:
- 400 grams green beans, trimmed
- Ice water (for blanching)

---
Instructions:

1. Prepare the Cauliflower "Turkey":
- Preheat your oven to 425F
- Remove the leaves and stem from the cauliflower; slice in thick slices.
- In a small bowl, mix the olive oil, garlic powder, onion powder, smoked paprika, thyme, rosemary, black pepper, salt, and nutritional yeast.
- Brush the marinade all over the cauliflower and place it in a baking dish.
- roast for 30 minutes, baste with vegetable broth, and roast uncovered for another 20 minutes.

2. Prepare the Sweet Potato Mash:
- While the cauliflower is roasting, peel and cut the sweet potatoes into chunks.
- Boil in a large pot of salted water for 15-20 minutes until fork-tender.
- Drain and return to the pot. Add almond milk, garlic powder, and cinnamon. Mash until smooth and creamy.

3. Blanch the Green Beans:
- Bring a pot water to a boil.
- Add the trimmed green beans and boil for 3-4 minutes until tender-crisp.
- Drain and immediately transfer to a bowl of ice water to stop the cooking process. After a few minutes, drain again and set aside.

4. Serve:
- Slice the roasted cauliflower and serve it alongside the sweet potato mash and blanched green beans. Garnish the mash and green beans with fresh herbs if desired.

Vegan Cauliflower Lentil Loaf

Ingredients:
- 200 grams cooked brown lentils (about 100 grams dry lentils)
- 300 grams raw riced cauliflower - about 1 small head of cauliflower
- 150 grams chopped sweet onion (about 1 medium onion)
- 8 oz of chopped mushrooms
- 30 grams nutritional yeast
- 5 grams minced garlic (approximately 1 teaspoon)
- 5 grams Dijon mustard (approximately 1 teaspoon)
- 2.5 grams smoked paprika (approximately ½ teaspoon)
- 2.5 grams cumin (approximately ½ teaspoon)
- 1.5 grams black pepper (approximately ¼ teaspoon)
- 1.5 grams chipotle powder (approximately ¼ teaspoon)
Glaze:
- 80 ml unsweetened ketchup
- 5 ml liquid smoke (hickory flavor recommended)

---
Instructions:

1. Preheat the Oven: Preheat your oven to 425F

2. Prep the Vegetables:
- In a skillet over medium heat, sauté the chopped onion and mushrooms for about 5 minutes until they soften.

3. Rice the Cauliflower:
- In a food processor, pulse the cauliflower until it resembles rice. You should have about 300 grams of riced cauliflower.
- Place the riced cauliflower in a clean kitchen towel and squeeze to remove excess moisture.

4. Cook the Lentils:
- Cook the lentils according to package instructions and let them cool down.

5. Combine Ingredients:
- In a large food processor, combine the cooked lentils, riced cauliflower, sautéed onion and pepper, nutritional yeast, minced garlic, Dijon mustard, smoked paprika, cumin, and chipotle powder.
- Pulse until everything is well mixed (not smooth; you want it to be slightly textured).

6. Prepare the Loaf Pan:
- Line a 22 x 12 cm loaf pan with parchment paper. Press the loaf mixture firmly into the pan and smooth out the top.

7. Prepare the Glaze:
- In a small bowl, mix together the unsweetened ketchup and liquid smoke. Spread the glaze evenly over the top of the pressed loaf.

8. Bake the Loaf:
- Place the loaf in the preheated oven and bake for 40-45 minutes until set and golden.

9. Cool and Serve:
- Let the loaf cool in the pan for about 10 minutes before lifting it out. Slice and serve warm.

Fennel, Radicchio, and Citrus Salad

- 2 small bulbs fennel (about 300-400 grams total)
- 1 small head radicchio (or ½ head if larger)
- 140 grams arugula (about 1 pack)
- 1 orange
- 1 pink grapefruit

For the Fennel Vinaigrette:
- 2 tbs olive oil
- 30 ml champagne vinegar (or other mild white vinegar)
- 30 ml fresh lemon juice
- 5 grams honey Dijon mustard (if using regular Dijon, add a dab of honey)
- 1 handful of fennel fronds

---

Instructions:

1. Prepare the Fennel:
- Trim the stalks from the fennel bulbs and remove any rough outer leaves.
- Slice the fennel bulbs very thinly, about 3 mm thick, using a mandoline slicer or a sharp knife.
- Reserve the leafy fronds. If the fennel is young, you can leave the core, but if it's larger, remove it before slicing.
- To prevent browning, place the sliced fennel in a bowl of cold water with lemon juice.

2. Prepare the Radicchio:
- If using a whole head of radicchio, halve it and remove the core. Thinly slice or shred the radicchio leaves.

3. Prepare the Citrus:
- Peel the orange and pink grapefruit. Segment the orange and either segment or slice the grapefruit into thin slices.

4. Assemble the Salad:
- Arrange the radicchio, fennel, and citrus segments on top of a large plate or serving platter.

5. Make the Dressing:
- In a jar that fits your immersion blender, combine the olive oil, champagne vinegar, lemon juice, honey Dijon mustard, and fennel fronds.
- Blend until the dressing is smooth and creamy. Taste and adjust the seasonings or acidity with additional lemon juice or vinegar. If desired, blend in more fennel fronds for extra flavor.

6. Dress the Salad:
- Drizzle the dressing over the salad, season with freshly cracked black pepper, and garnish with additional fennel fronds.

I've started a new longevity protocol: hyperbaric oxygen therapy (HBOT).

Here's what we know.
What we're doing.
And what we hope to achieve.

🧵 1/ Hyperbaric Oxygen Therapy (HBOT) involves breathing pure or nearly pure oxygen (95-100%) in a pressurized chamber at anything above atmospheric pressure (2 ATA is equivalent to being 33 feet under seawater).

The increased pressure enhances the lungs’ ability to absorb oxygen, boosting oxygen levels throughout the body. The therapy aims to promote rejuvenation by increasing oxygen concentration in tissues, supporting healing, cellular repair, and vascularization.

As you age, cholesterol can lead to arterial plaque, increasing heart attack risk and cardiovascular disease.

I completed a low-dose CT scan to measure mine. It came back as 0. A perfect score. 0% heart attack risk in the next 10 yrs.

What you need to know🧵 1/ CAD/Heart disease the leading cause of death

Coronary Artery Disease CAD, refers to heart disease due to blockage of the arteries that supplies the heart with blood (the Coronary Arteries), the blockage happens due to fat (cholesterol) depositing on artery wall and forming plaques (atherosclerosis):

Heart disease, including CAD, remains the leading cause of death in the US Ref (1) and worldwide Ref (2).

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: