Last Updated: March 14, 2026
Objective: Maximize functional healthspan and delay the onset of chronic disease while maintaining the energy and happiness to actually enjoy the life I’m extending.
My health framework is built on two layers: preventing the things most likely to kill me (lifespan), and protecting my ability to do the things I love for as long as possible (healthspan). Both are informed by Peter Attia’s Medicine 3.0 approach, adapted through my own testing, training, and experimentation over the past decade.
Background: Peter Attia AMA on the Four Horsemen
Lifespan: The Four Horsemen of Chronic Disease
These account for over 80% of deaths in non-smoking people over 50. Octogenarians usually get one of them; they just get it later. The goal is to push each of these as far into the future as possible.
1. Atherosclerotic Disease
Cardiovascular and cerebrovascular disease. This is my #1 focus because it’s the #1 killer, and because I have the genetic predisposition (high baseline ApoB despite doing everything else right). I’ve taken it from a place of ignorance (my PCP telling me my LDL was “fine”) to active management that’s produced elite results.
ApoB is the marker that matters. Not LDL-C, not total cholesterol: ApoB. The Ticker guide on heart disease was the resource that made me take this seriously and stop trusting standard lipid panels.
What I do: Rosuvastatin 10mg + ezetimibe 10mg (pharmaceutical ApoB reduction), omega-3, CoQ10 (statin offset), taurine for endothelial function, clean diet with no seed oils, consistent aerobic training. Calcium CT score currently 0.
Current ApoB: 56 mg/dL. Down from ~120. LDL-P at 574 nmol/L (below 20th percentile). CRP 0.29 mg/L.
2. Cancer
The strategy here is mostly defensive: keep inflammation markers low, maintain antioxidant capacity under high training load, and stay current on screening. CRP at 0.29 is outstanding. Broccoli seed extract (Nrf2 activation) and NAC support the antioxidant side.
3. Neurodegenerative Disease
Alzheimer’s is the most common. The three biggest levers are metabolic health, vascular health, and inflammation, which means this pillar is largely served by the same work that addresses the other three. Magnesium L-Threonate is the targeted supplement here, taken AM and PM for cognitive performance and neuroplasticity.
4. Metabolic Dysfunction
The spectrum from hyperinsulinemia to insulin resistance to fatty liver to type 2 diabetes. The key insight: visceral fat and insulin resistance are correlated even at normal BMI. You can look lean and still be metabolically broken.
What I do: Clean ancestral diet with no processed sugar, no seed oils, and tight glucose control. HbA1c: 5.0-5.2%. Fasting glucose: 75 mg/dL. I’ve used a CGM (Levels Health) to understand my glucose patterns, though I rarely wear one now because my dietary patterns keep me consistently in range.
Watch item: Fasting insulin runs low (1.2-2.2 µIU/mL), below the functional sweet spot of 2.5-5.0. I address this through post-workout carb timing and a bedtime protein + honey routine, not through supplementation.
Healthspan: Three Pillars
Lifespan is about not dying. Healthspan is about the quality of the years you get. There are three components, and they’re deeply connected to each other and to the Four Horsemen work above.
Cognitive Health
The most important factors for long-term cognitive health are metabolic health, vascular health, and inflammation. This means the work I do for the Four Horsemen (clean diet, ApoB management, cardiovascular training) directly protects my brain.
Specific focus areas: no alcohol (quit in 2015), no processed sugar, Magnesium L-Threonate for cognitive support, and maintaining cardiovascular fitness that supports cerebral blood flow. My food lifestyle is the foundation.
Physical & Structural Health
Muscle mass, stability, strength, aerobic and anaerobic capacity, freedom from pain. This is where my training lives.
I train 7 days a week in a hybrid style: heavy lifting, running, mobility work. This is done with a periodized block structure designed for long-term athletic development. The physical goals are specific: VO2 max in the top 10% for my age group minus 10 years, progressive strength targets (360 lb squat, 450 lb deadlift), and a mile under 6:00.
Muscle mass matters for longevity: it protects bone density, improves metabolic health, and maintains functional capacity as you age. This is why I prioritize strength training and eat enough protein to support it.
I walked away from competitive Hyrox in 2025 because the training had become net-negative for health: my body always hurt, I wasn’t progressing, and the race-day stress wasn’t aligned with my actual goals. Now I train more hours per week but feel stronger, faster, and healthier. The difference is training for longevity and performance rather than for a finish time.
Emotional Health
Informed by the pillars of Lost Connections by Johann Hari: depression and anxiety are often downstream of disconnection from meaningful work, other people, values, status, the natural world, and a hopeful future. Not just chemistry.
The practical focus is stress and cortisol homeostasis. Cortisol has a definitional relationship with physiology: chronic stress disrupts sleep, impairs recovery, elevates inflammation, and degrades every other pillar. Why Zebras Don’t Get Ulcers is the foundational text here.
What this looks like in practice: training that I enjoy (not training that stresses me out), food that I love (not food that feels restrictive), relationships and work that give me energy, and enough flexibility in my protocols to not be miserable.
The Through-Line: Energy + Happiness
The pillars above are clinically real, but the thing that actually matters day-to-day is energy. Consistent, sustainable energy for both my work and my training without crashing, without being wired, and while feeling genuinely good.
Energy is the output of the whole system: sleep, food timing, training load, stress management, supplementation. When those are dialed, I have great energy. When one is off, everything suffers. The Four Horsemen framework tells me what to prevent. The healthspan pillars tell me what to protect. But energy is the daily feedback signal that tells me whether it’s actually working.
And happiness is non-negotiable. If optimizing my health makes me miserable, I’m doing it wrong.
Current Biomarkers
I test comprehensively every 3-6 months. Here’s where things stand as of February 2026:
| Marker | Value | Target | Status |
|---|---|---|---|
| ApoB | 56 mg/dL | <60 | ✅ Desirable |
| LDL-P | 574 nmol/L | Low | ✅ Below 20th %ile |
| hs-CRP | 0.29 mg/L | <1.0 | ✅ Outstanding |
| Calcium Score | 0 | 0 | ✅ No calcification |
| HbA1c | 5.0-5.2% | <5.4 | ✅ Tight control |
| Fasting Glucose | 75 mg/dL | <90 | ✅ |
| HDL | 80 mg/dL | >60 | ✅ Excellent |
| Triglycerides | 56 mg/dL | <70 | ✅ |
| Vitamin D | ~49 ng/mL | 70-75 | ⚠️ Increasing dose |
| Homocysteine | 9.1 µmol/L | <8.0 | ⚠️ Improving |
| MCV | 101 fL | <96 | ⚠️ Addressing |
These numbers are the scorecard. They tell me whether the system is working and where to focus next.