Three years. Three cohorts. One n=1.
A chronology of the work, told year by year.
Like a lot of people I had been watching the longevity scene closely. David Sinclair, Peter Attia, Bryan Johnson — all of them publishing, podcasting, building businesses. I was fascinated by the science but I had two practical problems with most of what was on offer. The first was cost. The second was that parts of the science being marketed were dubious — over-extrapolated from small studies, or built on associations that do not survive a replication.
My father was a geneticist. He died in 2015. What he drilled into me was simple: go back to first principles, demand peer-reviewed evidence, and be honest about what the data can and can't tell you. So that is where I started in Q2 2022.
What follows is the chronology of that work. The same arc is reflected in chapters 2–5 as decisions. Chapter 6 is the results.
- 2022 · Q2 GI molecular diagnostics
The program began narrowly. Microbiome panels and a small set of inflammation markers — the cheapest, fastest way to start collecting useful signal. The over-40 finding that drove the focus: inflammatory load shifts substantially in the fourth and fifth decade, often silently.
- 2022 · Q3 First AI model
An ensemble of smaller specialist models, not one monolith. The pilot cohort showed roughly 15% weight loss in the initial group — enough signal to justify formalizing the work.
- 2022 · Q4 Trial 1 begins
Program formalized into three data layers. Recruitment skewed over-40. That is where the program has the best fit and where the public-health need is largest.
- 2023 · H1 Genetic layer online · Trial 2
Three sequencing approaches tested head-to-head: microarray, exome NGS, and whole genome. Exome won on information density per dollar. The program now received roughly 4,000 features per person to consume.
- 2023 · H2 Signal confirmed
Meaningful weight loss, cardiovascular improvement, measurable HRV gains, real sleep-quality changes. Numbers, not anecdotes.
- 2023 · Jun 15 Trial 3 launches
35 enrolled, 18 completed. 49% dropout — compliance, not science, is the rate-limiting step. The trial is where gender-differentiated models became a requirement: men and women respond differently, and women with prior structured race history were already near-ceiling on HRV headroom.
- 2024 · Q1 VO₂ max & structured nutrition modeling
Program iteration off Cohort 3: better VO₂ max optimization and behavioral-science-informed dietary layering.
- 2024 · Apr 30 Program formalized on paper
The five-step structure: comprehensive assessment → Module 1 Baseline → Module 2 Adaptive Health → Module 3 AI Targeting → Coaching and Support.
- 2024 · Jun Headline numbers stabilized
3–5x HRV improvement (12–18 month protocol windows). 9–57% reduction in GI inflammatory markers. +30–40 minutes of sleep per night. >10% average weight loss. The biotin case study emerges from this period: 45+ lbs lost, 9-year biological-age drop.
- 2025 · Mar Personal n=1 retrospective
My own result: biological age dropped 10 years, currently more than 5 years younger than chronological. Total out-of-pocket: under $3,000. No insurance fights, no premium clinic, no proprietary supplement subscription.
- 2026 · Apr Public release
This cookbook. The reason it is public: the barrier to real control of your longevity is not money — it is knowing which tests to order, what to ignore, and how to turn the results into the next ninety days of decisions.
If you want the decisions rather than the chronology, start with Chapter 2 · What to Test. If you want the playbook in one sitting, go to Chapter 5 · Protocols.