slow aging

the personal path I have taken. I have these in a list based on the path that unfolded on my journey, but I work on them simultaneous:

around 80% of adults over 50 years old pass from conditions rooted in metabolic dysfunction.

metabolic imbalance drives the biggest killers of our time: heart disease, stroke, type 2 diabetes, dementia and cancer

know your numbers: my first steps toward longevity have been to get my biomarkers within these ranges:

Get These 5 Core Markers of Metabolic Health in Range:

1. Fasting Blood Glucose: keep below 100 mg/dL

2. Blood Pressure: keep below 130/85 mmHg

3. Triglycerides: keep below 150 mg/dL

4. Cholesterol:

• HDL above 40 mg/dL

• LDL lower is generally better, but context matters - especially particle size and inflammation markers.

• Another strong indicator of metabolic health is the triglyceride : HDL ratio, which should ideally equal less than 2.

5. Waist Circumference - A measure of visceral fat and chronic disease risk

• Women: under 35 inches

• Men: under 40 inches

HRV, Heart Rate Variability, is one of my most important longevity markers I look to everyday, in fact my day is pretty much built around optimizing for it. Here’s why:

HRV reflects how in sync is your nervous system, specifically, how easily do you shift between sympathetic (fight or flight) and parasympathetic (rest and repair) states.

In modern life, most of us are stuck in sympathetic overdrive and this can age you. HRV shows how well my body is adapting or struggling with stress. Chronic stress accelerates aging, relative high HRV can be a powerful indicator that I am aging slower and that my protocols are on point. When it is low I look to optimize for it to rise, it is priority.

I track mine daily using a wearable every night. If HRV dips, it’s a signal:

→ I might go lighter in the gym
→ Eat earlier and more simply
→ Prioritize breath work, sound, get a massage etc

HRV is a daily mirror and marker I can look to for my progress. It doesn’t lie. It tells me when to push, and when to soften so I can maintain my journey aging slowly and intentionally.

The secret to longevity might not just be in your genes, it maybe in your gut too.

Researchers studying centenarians around the world have found that even despite having different diets and lifestyles, many of them share one thing in common, a remarkably similar gut microbiome.

These long-living individuals often have high levels of beneficial bacteria that:
→ Reduce inflammation
→ Support immune function
→ Maintain gut lining integrity
→ Help regulate metabolism and even brain health

Your gut microbiome isn’t just about digestion, it’s a key player in how you age. An imbalanced microbiome has been linked to everything from insulin resistance to cognitive decline.

Gut bacteria commonly found in centenarians and whether you can supplement for them or not:

1. Akkermansia muciniphila

• Supplement: Yes.

• Strengthens the gut lining, reduces inflammation, improves metabolic health

• Often declines with age in most people, but remains high in centenarians

2. Christensenellaceae

• Supplement: Not commercially available as a probiotic yet

• Associated with lean body mass, reduced inflammation, and longer lifespan

• Considered one of the most longevity-associated microbial families

3. Bifidobacterium longum

• Supplement: Yes, see supplements for the one I use

• Produces short-chain fatty acids (like acetate), supports immunity and brain health

• More abundant in healthy older adults and centenarians

4. Faecalibacterium prausnitzii

• Supplement: Not available directly as a probiotic due to oxygen sensitivity

• A powerful anti-inflammatory bacterium, produces butyrate

• Often depleted in metabolic and inflammatory diseases

5. Lactobacillus species

• Supplement: Yes. See supplements for the strains I take.

• Helps with digestion and immune modulation

6. Odoribacter and Alistipes

• Supplement: Not commercially available

• Emerging as key bacteria in aged but healthy individuals; involved in anti-inflammatory pathways