Longevity News Blog

Hi Friend,There’s a lot of excitement around sauna. I’m going to test it out and see if it works. To start, I completed some baseline measurements. This will allow me to determine, using data, whether or not sauna has any positive health effects. Measure, always measure.  I'm 48 and my baseline measurements showed that my vascular age is 30.  Sauna is supposed to improve vascular age. I completed these six measurements as a baseline so we'll see if they improve following the sauna protocol. Here’s what I measured and what they mean:     Central Systolic Blood PressureThis is pressure near the heart. More predictive than a standard cuff. My score of 103 mmHg puts me in the 20–30 age range. Central Pulse PressureThe difference between central systolic and diastolic pressure, a tighter range is better, meaning less pressure stress on the heart.  Mine is 28 mmHg, slightly lower than the average healthy 20-year old male. Pulse Pressure AmplificationHow elastic my arteries are, higher = more arterial elasticity. My score of 145% reflects a healthy 25-35 year old. SEVRMeasures how much oxygen my heart gets between beats, higher is better. My result of 220% is consistent with cardiac perfusion of a 25-35 year old. Augmentation PressureHow much extra pressure hits your heart after contraction.  My AP is 2 mmHg, typical of someone in their 20s. Augmentation Index Wave reflection and arterial stiffness, lower = better (less stiff arteries).My score is 8%, suggesting a vascular stiffness of someone in their 20s-30s. Brachial BPTraditional blood pressure measurement. Mind: 115/74 mmHg is a healthy young adult. Remember to go to bed on time tonight. Bryan  

Hi Friends, Dry sauna is likely superior to wet sauna  Dry (Finnish) sauna delivers low-humidity heat, so your skin hits 40 °C in minutes while core creeps up only ~1 °C. That gradient shunts up to 70 % more cardiac output to the skin, mimicking moderate-intensity cardio without moving a muscle. 1. Enhanced Blood Flow: The heart pumps up to 70% more blood, similar to intense aerobic exercise (zone 3), with 50-70% of this increased flow re-directed to the skin, promoting vasodilation and improved skin circulation. 2. Increased sweating and detoxification: To maintain a stable core temperature, the skin produces 0.6-1 kg of sweat per hour, facilitating significant detoxification. 3. Improved heat tolerance: The body becomes better at handling heat, leading to a lower core body temperature (offering metabolic advantages) and an increased capacity for efficient sweating in hotter climates.   4. Activation of heat-shock proteins: The skin experiences substantial heat shock protein activation, while a modest 1°C increase in core temperature is sufficient to activate these proteins without the risk of hyperthermia. 5. Longer exposure at higher temperatures: dry saunas are more tolerable for longer durations and at higher temperatures, allowing users to maximize the benefits at minimal risk. Keep calm and sauna on,  Bryan

I have the world's slowest speed of aging: 0.48 Breaking the 0.5 barrier. This means: + My birthday now happens every 2 years + I am #1 out of 5,677 global Rejuvenation Olympics competitors + My three test average: 0.54This new biological aging measurement science has begun nipping at the heels of the best predictors of all-cause morality. What is the Rejuvenation Olympics? When I started Blueprint, people didn’t know what category to place me so they’d blurt out words like vampire, Patrick Bateman, techbro, f*#@ face, biohacker, Prometheus, Dorian Grey, and more. It was clear that we needed a new category to define what I was doing so I started referring to myself as a “professional rejuvenation athlete”. When LeBron James eats and sleeps well, and then sets records, we praise him. When I did the same, hate rained. Understanding rejuvenation as a sport helps confer some respect and formality to the practice. With this framework, I created the Rejuvenation Olympics. A leaderboard for people who want to compete on their speed of aging, or rather the slowness thereof. Blueprint, Don’t Die and the Rejuvenation Olympics I was doing two things with this. First, up until I started Project Blueprint and Don’t Die, health influencers and health fads were primarily storytelling-based and anecdotal. What was missing: rigorous science, measurement and data. When health decisions are managed by storytelling, it’s hard to know what to do as you never really know what does or doesn’t work and who is or isn’t telling the truth. This led people to be very confused and feel paralyzed. This inspired my project to become the most scientifically rigorous and quantifiable of all time. I became the most biologically measured person in human history. If the goal is don’t die, we need robust, science based systems, with quantifiable results. We built Blueprint on population level scientific evidence. So it’s not an accurate criticism that Blueprint is based upon my biomarkers. Blueprint is for everyone. Yes, each person’s Blueprint can further be customized to your individual needs however the core protocol is applicable to everyone of all ages. The Rejuvenation Olympics set a level playing field for anyone who wanted to compete in health and wellness. Humans love points, status and leaderboards, and these are essential for any competitive sport.  Why your Speed of Aging is important I chose the speed of aging metric because of the robustness and reliability of the signal it measures. DNA methylation is a whole-body health marker that integrates thousands of biochemical cues into a measurable signal. The speed of aging algorithm distills this into a single number: an individual’s PACE score. In just a few years, this new biological aging measurement technology has begun nipping at the heels of the best predictors of all-cause morality. And it’s an easy finger prick at home. When talking about health and wellness, people can compare markers such as blood glucose, hormones, cholesterol and others.  However, each of those are narrow in scope. DNA Methylation, and specifically the clock PACE, is a comprehensive assessment of one’s health.  So I created a new professional sport, gave it a name and rules and created a competition. As you might expect, people are really into it. Are you genetically gifted? From speaking to others on the leaderboard, I’ve learned that some people naturally (genetically) have a very low speed of aging. This makes intuitive sense based upon our life experience. Sometimes people do nothing for their health and are in perfect health. I personally met someone in the top 10 who was fairly close to me in his speed of aging and guess what he does for his health? Nothing. Meanwhile, lowering my speed of aging is a primary focus of my life. He is genetically gifted. I am not. However, even though I’m not genetically gifted, it is interesting that through methodical hard work, one can meaningfully slow down their speed of aging, even outperforming all the genetically gifted ones. When gene editing comes online, perhaps lowering our speed of aging will be a simple fix. Or, maybe it will even be a pill. Until then, I’ve loved playing this game of trying to understand the science, design evidence based protocols, and then execute with precision. The Rejuvenation Olympics has also been incredibly helpful for the entire health community, helping everyone understand what things increase and decrease one’s speed of aging. I’ll post more on this soon. How to compete in the Rejuvenation Olympics: 1. Get a Blueprint Speed of Aging Test. 2. When registering your test, you’ll have the option to participate in the leaderboard. 3. You need three tests to have a “verified” ranking on the leaderboard, and the tests need to be within the previous two years. Your best 3 test results within 2 years will be displayed, allowing for experimentation with various interventions and protocols while not punishing you for the learning process. Be well,Bryan  

Hi Friend,I have the best biomarkers in the world. I am the healthiest person on the planet.I am fitter than most teenagers. My skin is smoother than that of women in their 20s who obsess over theirs. I have more stamina in bed than men in their 20s. I have better health markers than any hater, health influencer and anti-aging doctor and scientist.My mind is sharper than it's ever been. My mental health is at its peak. My protocol - which is loyal to data and science - is better than any big-money influenced government guideline or pseudoscience social media fad. Blueprint is the new standardHere’s the data.The coolest question in existence right now is exploring if we are the first generation to not die.“Do this, don’t die” is the oldest and most played game in human history. Every religion is “do this and don’t die”. Professional, military and political achievements are fueled by remembrance of contribution, “do this and don’t die”. Having kids is the same. It’s the universal game played by humans. We don’t want to die.The difference is that now after hundreds of thousands of years of warming up to games of “do this, don’t die” the real “don’t die” game is here.We are giving birth to superintelligence. We no longer know how long and how well we can live. We have no idea how expansive and rich existence could be. The depths of our ignorance and unknowing about the future may be similar to H. erectus one million years ago. Imagine asking them what they think the future would bring? They’d simply talk about things they already knew. Hunting, foraging and killing. They wouldn’t be able to speak about the microscopic world of atoms and molecules. Of the invisible electromagnetic spectrum, or antibiotics, or of smartphones.We may be the same as H. erectus. We may have no models that can help us say anything intelligent about the future except for that in this moment, we don’t want to die and want to be around to see what unfolds.We are on the eve of what may become the most spectacular intelligent existence to ever occur in the galaxy and yet we’re still foolishly primitive. Killing ourselves. Killing each other. Killing the planet. We are drunk on debauchery, greed and violence.Technology is evolving faster than anyone can comprehend. We are evolving into something new as a species. This may be the end or the very beginning.We would be wise to see this moment for what it is: the most radical evolutionary moment in our history.No existing idea of human thought or societal organization is robust enough to meet this moment. Not democracy, not capitalism, not any religion or ideology. We need a new ideology that can guide us through this moment.New ideologies have formed throughout history. They emerge in tandem with new technological, political and economic realities. Of course a new ideology would rise in this moment.Don’t die is the universal game every human plays every second of every day. It’s the single thing that every human on this planet agrees with and actively practices constantly. Don’t die individually. Don’t kill each other. Don’t destroy the planet. Align AI with Don’t die. Don’t die is a new economic, political, social, ethical and moral system. It’s what intelligence does when it becomes super.I don’t expect you to understand Don’t die based upon what I’ve written. I’ve found that it takes about two hours of intense conversation to just begin to understand it. It challenges everything you know. Everything you’ve ever learned. And all your intuitions. Until you understand it, you’ll try to come up with countless arguments to try and make it go away. I’ve had this conversation over a thousand times and the patterns are identical every single time. The emotions, the responses, rebuttals, and reasoning.Until we get the chance to have this conversation. Join me in embracing this moment for what it is: the coolest time to ever be alive. The greatest opportunity for any human. We need to band together and rebuild our societal systems that acknowledge that existence is the highest virtue.We can start with ourselves.Go to bed on time. Exercise daily.Eat well. Drop the bad habits. Help others do the same.Be well,Bryan