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Chapter 5

Protocols

4 recipes.

By · Updated March 2026

Three budget tiers from minimalist to concierge. The Smart tier is the one I ran on myself. It produced the 10-year biological-age drop for < $3,000 out of pocket in the first year, then about $1,000–$1,500 a year ongoing.

The differential value of going from Smart to Full-Stack is mostly compliance and convenience, not biological signal. If you have the discipline to run Smart yourself, you do not need Full-Stack.

In this chapter
  1. § 5.1 The Minimalist Protocol pg 74

    Annual bloodwork, an existing wearable, the universal supplement stack, and behavioral discipline.

  2. § 5.2 The Smart Protocol pg 78

    Exome once, annual bloodwork, baseline inflammation panels, a wearable, personalized supplements, real training.

  3. § 5.3 The Full-Stack Protocol pg 82

    Quarterly bloodwork, AI-driven integration, coaching, optional DEXA and CPET, preventative-care physician.

  4. § 5.4 Start This Week pg 85

    Order bloodwork. Order exome. Buy the universal four. Put strength and Zone 2 sessions on the calendar.

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If you are ready to act today, skip ahead to § 5.4 Start This Week. It is the seven-day on-ramp I wrote for people who read the whole thing and want to go from reading to doing inside a week.