Last Updated: March 23, 2026
My primary objective is to maximize my functional healthspan (what I can do and how I feel) while delaying the onset of chronic disease for as long as possible. I want to live a long time, feel strong every day, and be happy. If something I’m doing for my health doesn’t clearly contribute to at least one of those, it gets questioned.
I’m not a biohacker. I believe health should be approached on three levels, and the order matters:
Level 1: Stop doing things that hurt you. This is where most of the gains are. I quit drinking in September 2015 for a 30-day blood test experiment. At the end of the month, I felt so good that I didn’t start again. I started eliminating foods that made me feel bad and discovered, through blood testing, that I had high inflammation markers. From there, my lifestyle turned into an obsessive science which, while complex on the surface, is actually quite simple in practice.
Level 2: Maximize your body’s onboard biology. Sleep well. Eat real food. Train hard and recover harder. Give your body what it evolved to use. This is where the daily work lives: my food lifestyle, my training, my sleep habits. Most people doing health experiments skip levels one and two entirely and jump to level three.
Level 3: Optimize where biology falls short. Targeted supplementation. Hormone optimization. Pharmaceuticals when the data supports it. But only after the first two levels are dialed. This is how you end up taking Metformin and HGH while drinking every day and eating garbage. That’s dumb.
I also didn’t want to be one of those insufferable people who never stops talking about how early they get up, their ice baths, and their ten-step morning routine. I do a lot of those things sometimes, but not always. I build sustainable habits and ways of living instead of rigid protocols that help me live longer but make me miserable.
None of this started intentionally. In 2015, I wanted to feel and look better. So I started eating fewer things that made me feel bad and more things that made me feel good. I took my first blood test and discovered problems I didn’t know I had.
From there, things progressed naturally:
I developed a food lifestyle built around single-ingredient foods, high-quality animal protein, and a well-tested list of things I avoid. I no longer require medication for anxiety, depression, or high blood pressure, all of which I was on at age 32.
I discovered Peter Attia’s framework for longevity and the Four Horsemen of chronic disease, which gave me a clinical lens for what I was already doing instinctively: focusing on inflammation, metabolic health, and cardiovascular risk.
I started training seriously, first for competition (Hyrox at the Pro level), and then I realized competition was pulling me away from the goals that actually matter. My body always hurt. I wasn’t getting stronger or faster. The race-day headspace wasn’t good for me. So in 2025, I walked away from competitive Hyrox.
The result was counterintuitive: I now train more hours per week than I did as a competitor, but I’m actually getting stronger, faster, and healthier. The difference is that my training is oriented around longevity and performance for its own sake (periodized, readiness-based, with built-in recovery), not around a race calendar. I lift heavy, run fast, work on mobility, and do it seven days a week because I love it.
I also got serious about cardiovascular risk. The Ticker guide on heart disease was the resource that pushed me to stop accepting “your LDL looks fine” and start measuring what actually matters: ApoB, Lp(a), advanced lipid panels. My ApoB was around 120. Through a combination of lifestyle and medication (rosuvastatin + ezetimibe), I’ve brought it down to 56 mg/dL. My calcium score is 0. My CRP is 0.29.
I track a silly number of biomarkers across lipid panels, inflammation markers, metabolic health, and hormones. I believe you can’t manage what you don’t measure, and I’ve been very public about my blood testing because I think more people should take this seriously.
The pieces of my health practice are: what I believe and why, what I eat, what I supplement, and how I train. They’re not independent systems; they’re one system aimed at consistent daily energy and long-term durability.
My definition of clean eating could be described as paleo-ish, built around single-ingredient foods with deep attention to sourcing. I care about the farms my meat comes from and I seek out heritage grains when I eat grains at all. My supplement stack is downstream of my food. I supplement for acute support of specific biomarker targets, not to replace nutrition. And my training (seven days a week of hybrid strength and endurance work) is the engine that makes everything else matter.
The through-line is managing energy: having enough to train hard, work hard, show up for the people I care about, and actually enjoy my life. The blood tests, the food rules, the supplement stack exist to protect that energy over decades.
My body fat sits consistently around 10-12%. I sleep tracked with an Oura ring. I no longer require any of the medications I was on at 32. And I’m happy. That last part is the one that matters most.
I train roughly 2 hours a day, seven days a week, in a hybrid style: lift heavy, run fast, be mobile. My training follows a periodized block structure designed for long-term athletic development: strength, power, speed, and cardiovascular capacity. I wear a Garmin and track everything.
The training philosophy is simple: build a body that performs like an athlete and therefore looks like an athlete. The physique is the outcome of the performance work, not the goal itself.
Detailed training philosophy and programming docs are maintained separately.
I’ve used an Oura ring for years to track sleep quality, HRV, and recovery. Sleep is the single most important recovery tool I have, and it’s the first thing that suffers when something else is off. I only wear it when I’m in bed.
I track biomarkers focused on the areas that matter for longevity and healthspan: lipid panels, inflammation markers, metabolic health, hormones, and hematology. I test comprehensively every 3-6 months and run hormone panels more frequently because I’m on TRT.
An increasing number of studies link inflammation with big problems: depression, chronic disease, cancer, early death. The only common link between people who live past 100 is a pattern of low inflammation markers. It pays to focus on inflammation.
I share my blood test results and supplement decisions publicly because I believe transparency helps. If my experience helps one person get their ApoB tested or question whether their doctor is ordering the right panels, it’s worth it.