Frequently asked questions.
The eight questions I get asked most often. Short answers; links back into the book.
Each answer is deliberately brief. Where the cookbook argues the decision in detail, the FAQ points you to the recipe. If the question you care about isn't here, email me — the list gets longer when more people ask.
How much did this longevity program actually cost?
Under $3,000 out of pocket in the first year, then approximately $1,000–$1,500 per year ongoing. No insurance, no premium clinic, no proprietary supplement subscription. The minimalist version of the program costs under $900 in the first year. See § 5.1 · Minimalist Tier and § 5.2 · Smart Tier for the full breakdown.
What tests do I actually need?
Four data layers: (1) exome sequencing once — not microarray, not whole genome; (2) a focused bloodwork panel of fewer than 50 markers, annually; (3) IgE/IgA and a GI inflammation panel at baseline, repeating every three years; (4) a wearable that tracks HRV, sleep, and an estimated VO₂ max, continuously. Chapter 2 covers each in detail.
Should I get whole genome sequencing?
No, not at the consumer tier. Exome sequencing is cheaper, more accurate at consumer-grade coverage (~30×), and surfaces the ~4,000 features that matter for actionable longevity decisions. Whole genome sequencing is surprisingly error-prone at consumer coverage and the marginal information over exome is small unless you have a specific clinical reason. See § 2.1 · Exome vs. WGS.
What supplements should everyone take?
Four universal supplements with strong evidence-to-cost ratios: creatine monohydrate (5g/day), vitamin D₃ dosed to reach 40–60 ng/mL, magnesium glycinate, and omega-3 (EPA+DHA, 2–4g/day). Total cost approximately $40/month. Everything beyond these four should come from your specific data — not from marketing. See § 3.1 · Universal Four.
How does this compare to Peter Attia, David Sinclair, and Bryan Johnson?
Peter Attia's Early is education-led: you do the integration work yourself. David Sinclair's Tally Health focuses primarily on biological-age testing and supplements. Bryan Johnson's Project Blueprint is a maximalist personal experiment running into millions per year. My version goes deeper on integrated data and uses AI to personalize at a fraction of the cost — roughly $2,600 in year one versus $15,000+ for the others.
What measurable results came out of the cohort experiments?
Across three cohort experiments I ran between 2022 and 2024, on 12–18 month protocol windows: 3–5x improvement in heart rate variability, more than 10% average weight loss, 30–40 minutes additional sleep per night on average, and a 9–57% reduction in GI inflammatory markers. One case-study participant lost 45+ pounds and dropped 9 years of biological age over 90 days. See § 6.1 · Aggregate Results and § 6.4 · The Biotin Case.
I'm under 35 — does this still apply to me?
Yes, but the trials show the over-35 cohort responds the most strongly. Younger participants typically have less headroom, so the same intervention produces less measurable change. The architecture still works; expect smaller deltas. The highest-leverage work under 35 is building the habits — strength, Zone 2, sleep — that will compound when you cross into the high-headroom decade. See § 6.3 · Segment Findings.
Is this medical advice?
No. This is a description of what worked across three small cohort experiments and on me personally. Share it with your physician before changing anything, especially if you are on prescription medication or under care for a chronic condition.
Still have a question? Email me directly.