Lindberg

I log all my workouts in this form. It takes ~30 seconds to fill. The data is sent to a google sheet that my personal trainer looks at monthly and then tells me :) good job or :| decent job or :( do more cardio. The google sheet also contains KPIs for the last ten entries like

average daily minutes of cardio, strength and stretch – don't skip cardio!

a chain of green 1s for all days I did a workout, and a red 0 for all days I didn't exercise – don't break the green chain!

I'm bullish on walking and running barefoot, or in barefoot shoes if the surface does not allow naked feed.

Most healthy individuals should try to get stronger. Because the top 25% of the strongest people live better, longer lives. How should people who want to increase fat-free muscle mass eat? Aim for 2g protein per kg of body weight, and spread it out over 3-4 meals per day (as your body can’t consume all in one go).

I have counted calories three days in my life. Last week, however, I ate the same thing for breakfast, lunch, and a snack. As a fourth meal I have had dinner which has varied. I put these recipes into Chronometer.com and saw that my breakdown is as follows

Breakfast ~11:00 Green giant + protein yoghurt = 200 kcal

Lunch ~12:00 Superveggie + sardines = 637 kcal

Snack ~14:00 Nutty pudding = 710 kcal

Dinner ~19:00 Varies ≈ 500-1000 kcal

Sum: 200 + 637 + 710 + 500 to 1000 ≈ 2050 to 2550 kcal

Sum: 200+637+710+1000 ≈ 2550 kcal

Thus I eat around 2000-2600 kcal per day.

The dinner size has varied but I can with confidence say it's almost never about 1000 kcal and almost always above 500 kcal.

Screenshot from Cronometer

Nutty pudding: dessert every day!

The problem with drinking Bryan Johnson's green giant is that the list ingredients is long which easily creates leftovers. Eating his nutty pudding is impossible if you don't have a strong mixer. Here I offer my solutions to these problems for vagabonders.

Green Giant when I travel

The problem: it's difficult to buy spices in exact amounts, and it creates many leftovers – especially for creatine which is only 2.5g per day but often sold in large packages. Finding high-quality cacao and cinnamon is also challenging.

The solution is to collapse the original recipe into three or four parts

Chlorella

Collagen

Spicemix: all small ingredients, namely creatine, cacao, cinnamon, ginger, tumeric, pepper.

Whey protein (bryan is using amino complex)

Before leaving, I calculate the number of days I'm gone. Plug in this number in my green giant recipe calculator. Then I mix all the ingredients in the spicemix and put that into a bag.

I will bring the right amount of the other three ingredients – chlorella, collagen and whey – or buy it there depending for how long I'm gone and how well I know the place.

When I'm in the place I then create my mix on Sunday evening where take

N Tbps of Chlorella,

N Tbsp of Spicemix,

N Tbsp of Whey protein,

3N Tbsp of Collagen (here N is the number of days).

Since every day is 1+1+1+3=5 Tbsp = 5*15 = 75 ml is easy to put that amount into a glass with cold water from the fridge daily.

Link to recipe calculator:

Nutty pudding when I travel

The problem: a strong mixer is required to mix the nuts into a smooth pudding-like texture. When I travel, I do not have access to a mixer. The solution is to eat the nuts and berries raw, accompanied with a protein shake with it.

Here is Bryan's list of ingredients.

50-100 mL Macadamia Nut Milk

3 Tbsp ground macadamia nuts (20% off)

2 tsp of ground walnuts

2 Tbsp chia seeds

1 tsp of ground flaxseed (seed that is ground into flour)

1/4 brazil nut

1 Tbsp dark chocolate

1 tsp sunflower lecithin

1/2 tsp ceylon cinnamon

2 oz freshly squeezed pomegranate juice

30-60 g pea protein sprinkled on top after

3 cherries

1/2 cup blueberries/raspberries/strawberries (your choice)

Here is my list of ingredients, altered slightly and converted to the superior metric system

oat/almond/cow milk: 0.75 dl

macadmia / almond: 35 g

walnut: 5 g

chia seed: 15 g

flaxseed (linfrön): 2.5 g

brazil nut (paranöt): 0.25 nut

cacao powder: 1 Tbsp

sunflower lecithin / sunflower seeds: 1 tsp

cinnamon: 0.5 tsp

pomegranate fruit 0.5 pcs or pomegranate juice (substitute: apple juice / milk / water): 0.6 dl

pea/whey protein in the mixer: 30 g

cherries: 3 st

berries: 1+1 dl, half in the mix + half on top after

optional: Dark chocolate pellets: 1 Tbsp

optional: nuts/seeds eg macadmia on top after

When creating a protein shake accompanies with a bowl of nuts & berries, it's trivial to see which ingredients go where. But I list it below anyways. I remove the chia seeds as you should never eat them raw and they do not work in a protein shake since I mix that seconds before drinking it.

This goes into a the protein shake:

oat/almond/cow milk: 0.75 dl

cacao powder: 1 Tbsp

cinnamon: 0.5 tsp

pea/whey protein in the mixer: 30-60 g

This goes into a bowl

macadmia / almond: 35 g ≈ 3 Tbsp

walnut: 5 g ≈ 2 tsp

flaxseed (linfrön): 2.5 g ≈ 1 tsp

brazil nut (paranöt): 0.25 nut

sunflower seeds: 1 tsp

pomegranate fruit 0 or 1

Dark chocolate pellets: 1 Tbsp

berries: 2 dl

cherries: 3 pcs

blueprint diet in a sequence

Green giant (GG) a protein shake

Super veggie (SV) lentils and broccoli

Nutty pudding (NP) nuts, berries and protein powder

Third meal – a salad

As I write this on 2023-11-14 GG is discontinued. I love my GG after adjusting it by cutting the chlorella amount to half and adding spices.

blueprint diet in key words

How I would describe it in key words

Much raw food via NP

Minimally cooked ie steamed boiled not fry SV

A lot of Olive oil

Rich in omega 3 (chia, flaxseed etc)

Much veg

No coffee

No sugar

Low in fruits

Lots of berries

Slow carb

Automated

third meal

He has a few different options for his 3rd meal, but at the core of it, it’s a salad or veggie dish with the following ingredients:

Spring mix Arugula Sprouts Tomatoes Avocado Pecans, almonds, mustard seeds Goji berries Sweet potato Chickpeas Beets Radish mint

dressing: olive oil, lime / lemon / vinegar,

GG, SV, NP

link to recipes in excel with the ability to generate a shopping list based on the number of meals you will prep:

automate blueprint cooking

here is a weekly schedule

GG = green giant SV = super veggie NP = nutty pudding

tue: order groceries online

sat: inspect groceries; if some are missing, buy in the local food store.

sun ~4 pm: cook 5 portions of SV and NP, put 1 in the fridge and 4 in the freezer. ~5 pm Also, make 6 portions of another recipe; eat one now and put 1 in the fridge and 4 in the freezer.

rotate different dinner recipes each week. maybe 4-8 in total. related note: [[slowcarb diet recept ttjl]]

every evening, move the next day’s SV, NP, and dinner from the freezer to the fridge.

mon: if week number = 1, make GG for a month to store in home/office. potentially order online to fill up supply.

how to follow it

i think the way to follow it for an extended period is to allow yourself to eat something else during the weekend. similar to how people have cheat days. of course, I will eat healthy food during the weekend (not binge eat candy and deep-fried potatoes), but nevertheless, I am different from Bryan, who eats the same thing every single day. i could not. i don’t want to. food is such a joy in my life. still, i like the autopilot blueprint offers me. to this end, i suggest getting the best of both worlds by eating blueprint weekdays and skipping it on the weekends.

mon-fri: breakfast = GG, lunch = SV & protein topping, dinner = whatever i batch cooked that week.

sat breakfast: GG or eggs or whatever sat lunch: eat out or cook something fun sat dinner: eat out or cook something fun

sun breakfast: GG or eggs or whatever sun lunch: eat out or cook something fun sun dinner: see above.

analysis of variety

if the variate is too low, i may get bored. is it too little variety? no! here are the numbers

weekends bfast, lunch, dinner can vary => 6 meals. weekday 5 breakfast, 5 lunches, 5 snacks, 5 dinners as follows… breakfast: same lunch: same SV mon-fri (can vary protein topping) snack: same NP mon-fri (can vary berry topping) dinner: same mon-fri but differs week to week among ~8 recipes.

over an 8 week period, I eat the following on weekdays & weekends…

weekdays: 58 same breakfast 58 same lunch albeit different topping 5*8 same snack albeit different topping 5 same dinner a 5 same dinner b 5 same dinner c 5 same dinner d 5 same dinner e 5 same dinner f 5 same dinner g 5 same dinner h

weekends: 28 possibly unique breakfasts 28 possibly unique lunches 1*8 possibly unique lunches 1 dinner of a b c d e f g

I write “possibly unique” because I allow myself to vary all the weekend breakfasts, all the weekend lunches and all the Saturday dinners. it does not mean i will do it – it’s is possible (and allowed) to eat lobster two Saturdays in a row!

I don’t know why I labeled week 1 to 8 with letter a to h, but I did so now I stick to it. I’m the master of the notation in this text.

looking at dinner and lunch what’s the % variation? I calc this below.

there is a lot of variation in the weekend lunches and Saturday dinner, so we can already conclude this will not bore me. we can focus the anlaysis on the items that repeat.

i have already done same breakfast for years many times before so i know this does not bore me. neither does it bore other people too. for reference, the same breakfast means 33% of all meals are the same if you eat breakfast, lunch dinner. and 25% if you eat one snack per day. we can use this as comparison.

72 weekly for 8 weeks until the cycle repeats. let’s analyze one cycle. 72*8=112 food meals in total. I eat 6 of dinner a to h. 6/112 = 5% each so neither of a to h will be boring because 5% is a low number.

together all of a to h covers 6*8=48 of the 112 meals. 48/112 = 43% so it is important I enjoy recipes a to h since they will make up a big portion on my diet. i will indeed try to locate my top 8 recipes from the 500+ recipes I have cooked the last 15 years.

same lunch 5*8=40 times and 40/112 = 35% which is a high number for a recipe. it’s similarly high as eating the same breakfast daily. thus, varying the topping will be essential to avoid boredom, as approximately a third of all food meals come from this.

toppings can be

sardines, canned

salmon, smoked / oven / fried

feta cheese

chicken thighs, cooked in oven

halloumi, fried

tempeh

more…

It didn’t take a genius to conclude you must vary the super veggie to stick with it, however it is comforting that it’s similarly unvaried as eating the same breakfast which most people can easily do. Moreover, the math around the low % of eating the same dinners over and over comforts me.

I’m reminded by a quote that most people already eat the same meals over and over again.

I found Jenvel on the rejuvenation olympics dashboard. She has a similar score as Bryan Johnson. I compare their approaches below.

Analysis: big wins, similarities and differences to Bryan

I think her biggest wins come from

Sleep 10pm daily, in quiet darkness, waking up without an alarm

Workout every day in the morning

Eat a lot of veggies especially broccoli

Drink lots of water early in the day

Healthy fats: eat lots of fat fish and high quality olive oil

Brush & waterpik after every meal for mouth health

Eat healthy addons like chia, cacao, cinnamon, blueberries.

Eat the same meals over and over again => autonomous   self

De-stress with sauna, breathwork, staring at objects far away, etc

Biggest similarities to Bryan

Sleep in a dark, quiet room

Workout cardio & strength every day in the morning

Eat the same things every day

Eat lots of greens especially broccoli

Eat olive oil

Eat pomegranate, bluberries

Skin: Retinol

Have a skin routine

Have a mouth routine

Red light therapy

Focus on posture

Purifies the air in her bedroom. She uses a medify air purifier.

14h overnight fast (bryan’s is longer)

Take sleep seriously: consistent bedtime and track it.

Biggest differences to Bryan:

Eat meat

Eat salmon

Eye health by looking far away, eating kale for lutein,

Sauna

Face lotion: apply fresh aloe vera gel ($2.69) and carrot seed oil ($9.99)

Drink a certain very expensive water bottled in a glass

Take 34 probiotic strains ($39) deep breathing to relax

Her protocol

I summarize her protocol below. I take note of where she is similar to me or bryan using the following notation

* similar to bryan

^ similar to me

“ I want to do it / I want to test it

Morning:

wake up wo alarm ^*

50cl water upon waking ^

Get sunlight ^

cold bath upon waking “

At least 30 min Cardio + unknown minutes of strength pre breakfast ^*

50cl water pre breakfast ^

Skin routine ^* (albeit a different one to bryan)

Breakfast: Drink green tea with spices. Eat bone broth + 2 eggs + veggies OR a smoothie with greens. Take 34 probiotic strains ($39)

Mouth: Brush & waterpik after every meal. “

Work. Pause every 20 min to look far away. Walk outside.

Eat lunch. Salmon, oil, greens, blueberries, seeds. Mouth.

Do a therapy: sauna / massage / steam room / red light.

Eat dinner. Beef liver, bone marrow, broccoli, carrot, flax seeds. OR bison meat w liver and heart, balsamic vinegar, sauerkraut, flax seeds.

Mouth.

Evening:

Hair: rosemary, scalp massage. "

Skin routine *

Tape mouth “

Sleep in a dark quiet room ^*

This google document contains rules for living a healthy life

https://docs.google.com/spreadsheets/d/18EPAsRkR0msFnglCpyWr9gPzAoVHwm0m5Agdnxo3Ka8/edit

Below I have copy pasted the items that I believe are correct (which are most ones). I also indicate whether I adhere to this rule via the following notation

[x] I'm doing it

[ ] I'm not doing it MY COMMENTS ARE CAPITALIZED WHICH ARE NOTES TO SELF

sleep

[x] Sleep >7h/day uninterrupted

[x] Sleep in a position that maintains natural curvature of your body

[x] Sleep on a mattress with firmness that supports natural curvature of your body

[x] Sleep at 15.6-20°C

[x] Sleep naked

[x] Wake up naturally without external wake-up aids

[ ] Sleep with head on copper-infused pillow as it Improves facial skin by reducing bacteria, wrinkles etc. It could also help elsewhere but there are few studies for other body parts on healthy patients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4556990/ and https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1468-2494.2009.00515.x

diet

[x] Consume ~2.7-4 litres water/day

[x] Consume at calorie maintenance/week such that you maintain a healthy body fat percentage

[ ] Consume only water, edible plants, edible fungi, edible microbes and some edible animal food (eggs, fermented dairy, fish & white meat) I DO EAT RED MEAT SOMETIMES

[ ] Consume things only raw, processed only to be made edible, or processed to be at least as healthy as prior to processing NO, I OFTEN FRY

[x] Do not consume >400mg caffeine/day & stop >=6h before sleep

[x] 16 hour intermittent water fast >=1x/week

[ ] 24-48 hour water fast ~2x-12x/year

[ ] Consume slowly and chew ~>=32 times per small bite and ~>=5 times per small sip

[x] Split daily calorie intake into 2-3 meals

[x] Do not consume anything <1h before sleep and avoid heavy meals <4h before sleep

[x] Women: Do not take the pill

[x] Consume >30 different types of plants/week

[x] Consume fruits and vegetables fresh or frozen

[x] Do not consume food from animals raw ALMOST ALWAYS COOKED EXCEPT FOR 1X PER YEAR

[x] Consume small and short-lived fish ~2-3x/week. Good: Cod, Salmon, Sardine, Shrimp, Squid, Light/Skipjack Tuna etc. Bad: Albacore/Bigeye Tuna, Carp, Halibut, Shark, Swordfish etc. For a 2,000 calorie diet, consume ~227–340g/weeK

[ ] Consume probiotic foods regularly E.g. Kimchi, Kombucha, Natto, Sauerkraut, Tempeh, Tofu, Yoghurt TODO EAT MORE PROBIOTIC FOODS AND UNTIL I DO TAKE SUPPLEMENTS

[x] Consume spicy food ~1x-7x/week

[x] Consume food cold or warm, not burning hot

[x] Consume plants with peel and stalk where edible

[x] Wash all plants/fungi prior to consumption/preparation

[x] Wash and rinse rice extensively before & after cooking

[x] Do not wash raw fish/meat

[x] Seperate raw animal food from other food all the time

[ ] Do not consume anything that has been in contact with plastic or that has been canned. I.e. no canned foods, plastic bottles, plastic cutlery etc. If you cannot avoid it make sure to 1. Transfer all foods that were in contact with cans / plastic to something else and wash it pre eating. 2. Especially avoid heating plastic / can packaging Tips: Use stainless steel, glass, porcelain as containers, cook beans yourself

[x] Only consume chia seeds soaked, not dry

[x] Do not consume fish skin, internal organs or fatty tissue

[x] Do not consume bitter zucchini/squash/gourd due to possibility of high cucurbitacins (toxins)

excercise

[ ] Do not sit >4h/day MY BIGGEST PROBLEM, TRYING TO SOLVE IT WITH WALK & TALK, STANDING DESK. FAILING OFTEN.

[x] Stop an activity immediately if it leads to pain

[x] Exercise ~>=30min/day (he also writes “but ~<=450min/week” which I ignore due to Attia)

[x] Do aerobic exercise (cardio) >=150min/week

[x] Do anaerobic exercise (strength) of all major muscle groups (chest, back, arms, legs, shoulders, abs) >=2x/week

[x] Mix up the aerobic & anaerobic exercises regularly

[x] Maintain good posture when sitting and standing: Chest forward, shoulders back, head up

[x] Do >=5-10min of dynamic stretches of muscles to be trained before exercise

[x] Do >=5-10min of static stretches of muscles trained after exercise

[x] Do >=5-10min dynamic stretches of full-body every morning

[ ] Do >=5-10min static stretches of full-body every evening IT'S ON MY EVENING ROUTINE LIST BUT I OFTEN SKIP IT

[ ] Limit exercises to non-contact sports with a low risk of injury NO, I PLAY FOOTBALL AND I KITESURF

[x] Wear recommended protective equipment when exercising

[x] Take the stairs

[x] Smile >=1x/day

[x] Do not engage in excessive sport eg marathrons

[x] Be conscious of you're movements and actions, feel your muscles

[x] Men: Do not keep laptop on lap for >28min continously, not even with a lap pad in between

[ ] Interact with electronic devices at eye level without bending forward (e.g. phone) TRYING TO BUT FAILING

skin

teeth

[x] Do not share tools that may come in contact with blood e.g. toothbrush & razor blade.

[x] Brush teeth 2min >1hr after last food every evening

[x] Brush teeth 2min before first food every morning

[x] Brush your tongue after teeth

[ ] Use waterpik after flossing and before brushing I.e. Floss -> Waterpik -> Brush teeth -> brush tongue -> Rinse TODO OMNIFOCUS

[x] Floss every morning before brushing or every evening after your last calories but before brushing

[x] Replace toothbrush head every <=4 months or if the bristles are worn out

[ ] Pour hot water over toothbrush head before and after every reuse TODO START SOON

[x] Let toothbrush air dry in upright position after use

[x] Do not let toothbrush touch other toothbrushes

[x] Avoid covering toothbrush or storing it in containers

[x] Use toothpaste with fluoride & do not swallow it

[ ] Rinse mouth with aloe vera or tea tree oil after brushing TODO START SOON

[ ] Use electric toothbrush TODO BUY

shower

[x] Shower after sweating

[x] Shower both cold & warm with a preference for cold

[x] Completely dry yourself after washing

[x] Use a dry towel

[x] Do not apply any cosmetics to your skin

[x] Do not apply excessive friction/pressure to your skin

[x] Avoid skin contact with things that harbor many germs e.g. door knops, public toilets, etc. Wash hands after.

[x] Do not pick your nose

[x] Wash bed sheets 1x/week & other bedding 1x/2weeks

[x] Wash towels every ~5 uses

[x] Wash clothes in close contact with skin daily or after sweating

[ ] Use nail clipper to keep nail edges at ~2mm past the nail plate TODO ADD TO OMNIFOCUS EVENIGN

[ ] Disinfect nail clipper prior to use with 70%-90% alcohol, rinse in hot water and then dry properly

[ ] Do not remove nail cuticles

[ ] Do not chew your nails

[x] Do not use cotton swabs to clean your ears

social

[x] Socialize >=1x/day face-to-face in person TODO ADD TO HABIT TRACKER?

[x] Have >3 close social contacts you regularly interact with

[x] Only have sex with a partner who has no STIs

[x] Men: Ejaculate ~2-7x/week

[x] If penetrating the anus, always use a condom regardless of STIs

[x] If receiving vaginal/anal sex and switching to anal/vaginal use a new unexpired fresh condom

[ ] Practice kindness >=5x/day I SHOULD IMPROVE HERE

[ ] Get a massage ~>=1x/month TODO BUY IT MORE OFTEN

[ ] Do not greet people with a handshake I DISAGREE BETTER TO GREET THEM JUST WASH OFTEN

[ ] Spend >=30min/week in nature https://www.nature.com/articles/srep28551 and https://pubmed.ncbi.nlm.nih.gov/27493670/

eye

[x] Never look directly into the sun, not even during an eclipse

[x] Avoid eye exposure to blue light <3h before bed

[x] Do not let eyes see light during sleep with >5 lux and 180 lux

[ ] Avoid looking at things with too much glare for long periods of time

[ ] Take a 20-second break to view something 20 feet away every 20 minutes spent using a screen or focusing on a single thing.

ears

[ ] Avoid any noise >70dB https://www.cdc.gov/nceh/hearing_loss/what_noises_cause_hearing_loss.html This is surprisingly difficult. It usually means no nightclubs, concerts, sporting events, bars, high-volume headphones & avoiding combustion vehicles (EVs are quieter) etc. Tips: Shield your ears with your hands e.g. when a train is approaching

[x] Avoid any noise during sleep with >30dB. Even if it doesn't wake you up it impacts sleeping stages, e.g. traffic, crying children, adhan etc. https://www.sleepfoundation.org/noise-and-sleep

lungs

[ ] Only breathe in through your nose, even during exercise. MOSTLY YES BUT NOT ALWAYS.

Student: I am sad.

Teacher: No, sadness is moving through you.

After waking up, first thing in the morning, I do a perfect posture meditation. Instruction: Stand up with perfect posture.

It's similar to a normal meditation, but instead of focusing on my breath, I focus on my posture. It's also similar to a body scan, but instead of noticing one body part at a time, I pay attention to three body parts by following these guidelines:

Put shoulders back and down, then relax a bit.

Maximize my height by pretending a ballon attached to my head is pulling me up.

Rotating my pelvis by squeezing my glutes to fight against my natural anterior tilt.

Inevitably, one of these three will go from perfect to imperfect, and then I correct myself. I do that over and over again, until the five minutes are up. Then I'm done for the day.

When I meditate by focusing on the breath (Pranayama), I do as my Vipassana meditation teachers have taught me: notice the breath, and when you get lost in thought, notice that too and gently turn your attention back to the breath. It’s a loop: focus on breathing, get lost in thought because I have a monkey mind, spend some time daydreaming, then all of a sudden notice I was dreaming, and then gently pull my attention back on the breath. The pulling is the workout – very much like a rep in the gym.

A perfect posture meditation works the same as a regular meditation, but with the posture being the focus of attention. Whenever I slouch into imperfect posture, I correct myself.

Intro

I live in Stockholm, Sweden. My name is Jacob Lindberg. I’m 30 years old. I believe in taking care of myself, and a balanced diet and a rigorous exercise routine. In the morning, I’ll drink electrolytes to avoid dehydration while getting sunlight in my eyes to activate the circadian rhythm. I workout to increase my strenght and VO2 max. My lung capacity is in the top 2% now.

After the workout, I stretch my glutes and hamstrings for flexbility. After showering, I use a water-activated gel cleanser, then a vitamin C and azelaic serum on the face. Then I apply a moisturizer while I prepare the rest of my routine. I always use a moisturizer with UV protection, because the sun dries your face out and makes you look older.

There is an idea of a Jacob Lindberg. Some kind of abstraction. But there is no real me. Only an entity. Something illusory. And though I can hide my cold gaze, and you can shake my hand and feel flesh gripping yours, and maybe you can even sense our lifestyles are probably comparable, I simply am there.

(Explainer video in case you didn't get the reference.)

Objective

Maximize the area under the curve where x=time and y=health.

Contrast this with (how I understand) Bryan’s objective of maximizing x or Peter Attia’s objective of maximizing the area under the curve of your final decade.

Philosophical Principles

Track data. Make it easy to track.

Analyze the data on a pre-determined frequency.

Be scientific.

Do the basics right and get more than 90% of the results. The basics are sleep, excersise and diet.

Optimize: don’t over-obsess and don’t neglect.

Static data

Nationality: Swedish Gender: Male Height: 193 cm Born: 1993

Work in progress

I am a work in progress and so is this note. You are reading the beta version of the final product. Maybe even the alpha version. Some sentences are incomplete and just note to self. It's early days. I published this note 2023-07-16. Last modified: 2023-10-03

Current results

Summary: Low fat (8.5%), high testosterone (top 0.1%), good blood, and elite VO2 max (top 1%). Impressive, very nice.

It is important to decide what the most important KPIs are. For me, it's clear that any longevity enthusiast should primarily care about cardio fitness (VO2 max), strength, and blood.

VO2 Max 55.4 on 2023-07-13 Interestingly my apple watch predicted almost the same value. Experts agree VO2 max is the single best indicator of fitness, health and longevity – read or watch more about VO2 max. A paper defined elite VO2 max as top 2.5% (I'm top 2%) and concluded "elite performance was associated with an 80% reduction in mortality risk". A high VO2 max does much more good than smoking does harm.

Resting heartrate (HR) 44.5 bpm.

MaxHR 175 on 2023-07-13

Weight: 79 kg on 2023-07-13

Bodyfat 8.5% on 2023-07-13

Bone mass: todo do a dexa scan.

Blood work 2022-12-27 full results see pdf, key results below

B Hb 155 g/L

Hb1Ac

Vitamin D25: 59 (optimal is 75-250)

Vitamin B12

cholesterol units are mmol/L:

fp LDL cholesterol 3.1

P cholesterol 5

P HDL cholesterol 1.6

P Calcium 2.51 mmol/L

S-Apo B / Apo A1 = 0.77 / 1.28 = 0.60

Testosterone 49 nmol/L = 1414 ng/dL

Testosterone: very high, at least top 0.01%. A google search for "testosterone percentiles" returns two studies. One study says the average is 409 ng/dL among 20-24 year old men. The other study says "The 10th–90th percentiles… was 150–698 ng/dL". 700 ng/dL = top 10% but I have more than twice that. I went to a doctor specializing in testosterone, afraid that mine was too high, and he did a more nuanced/detailed blood work and it showed that I'm fine. With this more detailed test we could conclude all is good.

Routine measurements

Weight weekly.

Bodyfat in lab yearly.

VO2 max and max hearrate in lab yearly.

Skin inspection due to brown spots on my stomach. It can be signs of skin cancer if the shape is flat (like skin) and the color is not a single color but a mix of several. Take photos monthly. Send to doctor yearly, physical visit yearly $40.

Blood work from werlabs.se XL blood test $140. Done yearly or before I do a big protocol change. Measuring: https://werlabs.se/halsokontroll/halsokontroll-xl/ or see the PDF. Most important variables

blood fat, cholestorol, LDL, HDL…

testosterone

vitamin D

I have decided not to wear a continous glucos monitor. According to my PT there is no evidence for it working unless you're diabetic.

Blood work data

Link to a pdf with tables and graphs on every blood work I have done since 2017: todo link it.

Be careful when reading the tables and interpreting the graphs. Notice that due to how statistics work being “in range” just means I’m in the center of the distribution. In the blood test, they signal to be in the middle as “healthy” but on many variables being on the left or right is healthier. For example, my bodyfast is far lower than the normal range and my VO2 max is far higher than the normal range and these are healthy results. Likewise, my LDL/HDL may be in the normal range but I prefer it to be on the lower/higher side to reduce the risk for cardiovascular disease). It also means that if the tails are cut such that we have a 90% confidence interval, 5% of people will be outside to the left and 5% outside to the right, but it doesn’t mean that these 5% + 5% people have a problem. In fact, it may be that the people in the left tail are great and people in the right tail have a huge problem – perhaps not only the highest 5% but the highest 25% of people may have a health problem. I consider these statistical facts when interpreting my results.

Sleep

Procol: I wake up without an alarm. I try to get to bed around the same time, ranging 10 pm to midnight.

Measurement: Sleep cycle premium app with apple watch. It records time in bed, time asleep, movements, sounds, and generates a sleep score.

Oral

Twice per day: brush teeth, floss, tongue scraper.

Skin

Routine am and pm.

Splash water in my face

Massage in cerave facial wash

Water in face. Dab with a towel.

Serum. For am it’s vitamin c and azeliac. For pm it’s retinoid.

Wait two minutes (often I brush my teeth here).

Moisterizer. Either AM with UV proection or PM from cerave.

Supplements

Protein powder sprinkle over food.

Protein shake 1-5x per week. I use protein plus from sunwarrior or whey.

Daily pills:

Omega 3

Multivitamin from Thorne incl Vitamin A, C, D, E, K, B6, B12, and more

Magnesium

Chlorella

Diet

I eat food, not too much, mostly plants and protein.

I don't count calories. It's too much work. Instead, I weigh myslef ~weekly. Looking at these charts ~quarterly I can then see if I should eat more/less. My basic metabolic rate is 1900 kcal per day, but I workout a lot so I burn closer to 2500-3500 kcal.

Rule: I don’t eat or drink sugar. Antyhing below 5 grams per 100 gram is too sweet. Milk is 4.7g for reference. Fruit is ok but I don’t seek it out.

I eat when I’m hungry until I’m full, three times a day. The number of meals range from 2 to 5 per day.

Last meal around 6-9 pm but I try to make it 6 pm to improve sleep. First meal around 9 am - 1 pm, depending on when I'm hungry which is a factor of bot dinner time & quality but also excercise. It's usually 12-15 hour between my last and first meal. My natural time to get hungry is 14 hours with little excersie and 12 hours with a lot of excersie.

I get hungry 1-4 hours after waking. I drink a protein shake. Unless I’m very hungry then I eat eggs, sandwitch, nuts, oat. Then lunch about an hour later.

Considering doing 24h or 48h fasting monthly or quarterly.

Have tried in the past: keto, 16:8.

I want to get 1-2 grams of protein per kg = 75-150 grams a day but I struggle to get even 75 grams. This occupies most of my "thoughts" around food. I don't focus on kcal or timing but on getting as much protein as I can. It's a struggle.

I eat lunch out at an excellent buffé place where I focus on getting protein + legumes + vegetables as per the slow carb diet. They have too much salt for my taste, though.

My breakfast goes like this: I quickly drink half a green giant* and take pills. I then eat two boiled eggs quickly or ~half a serving of nutty pudding slowly (takes 5-15 minutes) or yoghurt.

*To be precise on the green giant, I take 3 dl water + 1 Tbsp of chlorella + 25 grams (a scoop) of the remaining ingreadients namely protein powder, collagen, cacao, cinnamon which are mixed as in this recipe.

I naturally tend to undereat and put myself in caloric restriction. It’s what I gravitate towards when I eat whatever I want whenever I want. When I estimate my caloric intake, it’s 1800 kcal give or take ±200. That’s below my basic metablic rate. Add training and you see that I’m a deficit. Today July 2023, I need to push myself to eat more since I aim for weight gain, and that’s equally hard for me as when I have pushed myself an extra hour of fasting despite being hungry when I tried the 16:8 diet.

Meal prep

Option A) In Stockholm

Weekdays. Lunch at Tastory. The take away is huge. I eat half of it for lunch, half for dinner.

Weekends. I cook 2-4 meals and eat out 0-2 meals. Try to follow the slow carb diet, but I'm not strict – it's more of an aspiration than a rule.

In the past I had linch/dinner from a chef delivered weekly to my door step (www.traningsmat.se) and I liked it.

Option B) Abroad

It depends. If I have good & cheap restaurants I mimic Stockholm, meaning I eat lunch and dinner out. Otherwise I will cook 1-2 dishes on Sunday and use that for lunch/dinner the entire week, while eating out 0-1 times a day.

Alcohol

Rule: max 2 units per day. This usually means 1 glass of wine on Friday and 1 beer on Saturday, nothing for the other days.

I want to drink as early in the day as possible to not disrupt sleep. My tastebuds do not like alcohol until after lunch. A good rule is thus to drink after lunch before/during dinner, but not after dinner.

I don’t party with alcohol.

Fitness

I move my body daily. I typically do a strength workout 30-45 minutes in the morning every day, and a 30-60 minutes jog / walk / yoga / sport in the evening 3-6x per week.

Goals, in order of priority:

Be injure free

Cardio - to reduce risk of cardiovascular desease

Flexibility and strength - so that I can do sports when I’m young and go for a walk in my 90s.

Have fun. I love sports like football and kitesurfing.

How should I measure this to know that I improve?

If I were to create measurable goals out of the above I would count

Nr days last 12 months I could not train due to injury. I don't measure this now, but I do write comments in my form whenever I hurt myself. I read the comment field once a year. Whenever I feel pain I talk to my PT about it.

A VO2 max of a certain number (or a certain percentile of the population). I was top 2% so maybe my goal would be top 1% next time. Or increase the score by a factor of 1.1x or similar.

Flexibility can be measured by stuff like splits. Strength can be measured in a few functional movements. Safe tests include: Nr of puhsups, Nr of chins, nr dips, nr leg raises with X kg weight, nr of hip thrust wth Y kg weight. I would film myself and let my PT decide the nr of correctly performed ones since it's easy to cheat. I prefer not to do one rep tries, due to the risk of injury, but I would be fine to do five rep tries (and then use tables to estimate one rep max) for the big moves like: benchpress, squat, deadlift, romanian deadlift, shoulder press. I would also test grip strength. I never workout with machines but I would consider doing it for some machine excersises (for increased safety if I fail) e.g. leg extension, pec press,

I log all my workouts using a form I built myself.

Workout schedule A: Stockholm

I'm inspired by Huberman's workout protocol. I do 5x quick 30 min strength sessions at home upon waking Mon-Fri. On Sun and/or Sat I do a long 1h strength coupled with 1h cardio. The wook looks like this:

M. am back h at home. pm optional jog.

T. am leg h at home. pm optional jog.

W. am chest h at home. pm football

T. am back h at home. pm optional jog.

F. am chest h at home

S. some sports/yoga/hike. optional: am 1h cardio + 1h chest & back s at gym + 20 min stretch in sauna

S. some sports/yoga/hike. optional: am 1h cardio + 1h leg s at gym. + 20 min stretch in sauna

Sat & Sun is at gym since it takes time to go there: eriksdals / friskis / klätterverket. Done pre breakfast or ~2h after.

Morning Mon-Fri, I have automated strength thanks to doing it at home. It’s 5 min mobility warmup + 30 min workout + 5 min stretch. Done pre breakfast. This is the foundation. It's not negotiable.

Evening Mon-Sun, try to go for a zone 2 run 30-60 minutes before dinner. As many as possible. the longer the better. if I feel like it i sprint last 5-10 minutes to hit zone 5. Wed is Football practice 8 pm. Mon & Thu I often do yoga ~8 pm for enjoyment, flexibility and stability. This gives me Tue, Fri, Sat, Sun to jog in zone 2. If it's cold I like going on the elliptical for 1h while watching Netflix on my iPad. I glean on the screen to check I have 130-140 bpm.

I try to get sauna per Hubermab's and Attia's recommendation. The min effective dose according to Attia is 3x per week, 20 min each, at 80 C or hotter.

Pros Cons:

pro. automate away strength => can focus energy on cardio, which I'm less inspired by.

con. working out at home is efficient but less inspiring than a gym. It does not feel like beast-mode is activated.

Workout schedule B: Intense

This is a more intense version that I'm doing in Roatan 2024-01. I split strenght into chest/back/leg and each session is 45 min.

M. Chest

T. Zone2 45 min. Back

W. z2 30min + sprints. optional leg.

T. Chest

F. z2 45min. mobility.

S. z2 45min. back.

S. z2+threshold. leg.

Sum cardio: 445min = 3h Sum strength: 645min = 4.5h

sprints and threshold are for 15min.

threshold for 15min. I think of this as "run fast at constant pace as far as I can". to be more precise: I run at the anaerobic threshold. example: assume threshold=160bpm then the protocol is 4min at 160bpm + 3 min slow jog + 4 min at 160bpm. this is 8 min at threshold value. do aim for ~10min threhshold. example 5min fast run + 3min walk + 5min fast run. if you push hard you can maybe go up to 8min+4min+8min.

sprints for 15min. example 5*(1min intense + 2 min nothing/low). you can have other numbers using the formula: N rounds of (K intense + 2-3 * K nothing/low). if K=10s it's like a reverse tabata. N is whatever makes it ca 15min in total. but K lift heavier and less injury risk. * hit each muscle group twice per week => gainz. * pro. if workouts are done pre breakfast/lunch => maybe better sleep than schedule B.

Workout schedule C, D, E

I have more schedules. I have a g sheet with all my weekly workout plans. When I'm in a new location for 1-2 months I will set the schedule with my personal trainer. When I travel I'm usually in a place for 1-2 months. If it's shorter I will come up with something ad hoc, following the mantra of moving my bode in the morning and in the evning.

gastrointestinal

bryan:

Intestinal Tract - I swallowed this pill, the size of a baby carrot, after fasting for 24 hours. Then took laxatives for 6 hours. It reemerged 10 hours and 38 minutes later, having taken 33,537 images of my intestinal tract. Main things we were looking for: lymphoma, Crohn’s ulcerations, small bowel cancer, diverticula, and polyps. Nothing found. Most common small bowel changes with age are motility, peristalsis reduction, dysphagia and enteric neuropathy. Advantages of small bowel pillcams include screening and baseline results for n=1 study. Here are some of the pictures.

todo consider doing that. google how it can be done in sthlm.

gut

I neglect this area huberman talks about it https://hubermanlab.com/6-key-tools-to-improve-your-gut-microbiome-health/

todo learn more and decide if i should do anything.

Notable challenges

I am obsessed with my work. If I work too late in the day i cannot sleep because I keep thinking about work. Solved by stop working 5-7 pm then workout then eating. The workout and finnes is a thick wall between work and sleep which protects my sleep.

Was in the sun for too long with too little sunscreen as a kid.

I love house/techno music and want to listen to the best DJs. It brings me joy and excitement. But they inevitably play at night (until 3 or 5 am) often at 95-100 decibels. Solution sketches:

Do it once a month to not disrupt my sleep.

Always wear headplugs.

Be sober. Drink water.

Eat foot (fruits, nuts, proteinbar)

hamstring flex.

pimples on chest from sunscreen

dry in in area in between pecs: solved w cream

dry scalp: solved with gel

deficient vitamin D. solved by taking pills.

I don’t eat enough fat fish. I’m far from the recommendation. Solved by omega3 pills.

negelcted areas / todo:

social.

gastro / gut

supplmentation. waiting with it. I do the behavioural changes first and the supplemntation last.

heart

Values are in the section “current results”

VO2 Max measured in lab yearly, approximated decently with apple watch.

HRV measured via apple watch.

Resting heart rate measured with polar h10.

Brain, Eye, Ear,

I don’t do anything here now. Except for wearing sunglasses and ear plugs.

Other

I don’t do anything here now.

Bryan lists a few things under the "Other" section https://blueprint.bryanjohnson.co/#other-measurements and I do none of this.

Gear

Stuff I use, not endorsement.

Grip strength trainer

Apple watch and polar h10. Garmin when battery dies.

todo what isan nad test?

Light therapy lamp $20 with 10,000 lux

Weight scale $15

Gear I think about purchasing

scale that sends data to apple health automatically

Eight sleep is on my wishlist

speed of aging test

an additional light therapy lamp, perhaps bigger

Inspirations

Here is a non-exhaustive list of people who inspired me to act, and in what way.

Mathew Walker for the importance of sleep

Bryan Johnson for philosophy, vision, data obsession, and diet.

Bloomprint for simple rules on sleep, diet, excercise. Includes diet adjustments vs Blueprint e.g. eat more fish

Peter Attia for workouts e.g. get as fit as you can

Michael Pollan for diet

Whiteprint

I call my protocol whiteprint because it's inspired by blueprint. On Wikipedia's article about whiteprint it says, "Traditional blueprints became obsolete when less expensive printing methods and digital displays became available."