Longevity Biomarker Optimization Journey

Five years ago, I was in the top 15% of health, above average.

I trained, ate “clean,” and slept okay - I was into powerlifting back then, and I was jacked for lack of a better word.

But a few markers were quietly flashing red. If I kept going on like that, they’d shave years off my life in a few decades.

I decided to fix them and prioritize optimal bloodwork over being mega strong.

By testing, measuring, and changing the right levers, I moved into the top 1% across hundreds of biomarkers over the last few years.

Here are the biggest shifts (so you can copy them):

• Weight: 86 kg → 79–80 kg (leaner, stronger per kilo)
• Visceral fat: down 89% (~500 g → 54 g)
• ApoB: down 52% (120 → 58 mg/dL)
• HbA1c: down 9% (5.4% → 4.9%)
• Homocysteine: down 66% (15 → 5 μmol/L)
• VO₂ max: up 32% (53 → 66 ml/kg/min; now ~60)

What I changed (simple, not easy):

• Exercise: fewer long lifts (now 3–4x/week, 45 min), more cardio (2x60 min Z2 + 1 HIIT). Both beats either alone for longevity.
• Diet: moderate calorie restriction + smarter macros.
  • Protein from 2.2 g/kg → 1.6 g/kg
  • fats down; carbs up (250–300 g) with more fiber (≈50 g)
  • Lean proteins improved lipids and insulin sensitivity.
• Methionine balance: lower methionine, +10 g glycine daily. Helped peel visceral fat and improve markers.
• Sleep: I stopped eating 4–5 hours before bed, cooled the bed, blocked blue light, and slept 7.5–8 hours nightly.
• Supplements: glycine, omega‑3s, magnesium (sometimes), creatine (cycles), astaxanthin, collagen, TMG. I removed a lot of the unnecessary supplements and focused more on balancing my exercise and diet.

Source: YouTube Video