today's training to dunk a basketball what's good: > i'm committed what's bad: > little fast twitch muscle > slow force development > stiff tendons > poor coordination > limited ankle dorsiflexion > low relative power-to-weight > high achilles risk

I went off protocol and ate meat. While traveling in Australia, I tried to fit in with social norms and ate animal protein for the first time in six years. Here’s what happened… It changed my gut microbiome: + good bacteria dropped 61% (the fiber-eating kind… Roseburia and Agathobacter) + fat handling, bile tolerant bacteria jumped 2.5x (+154%) It made for a good experiment. To be clear, I am not against meat. Plenty of omnivores have perfectly healthy microbiomes too. This only shows that in me, after six years of legumes, pea protein, hemp protein, vegetables, extra virgin olive oil, berries, nuts, seeds and collagen peptides, one week of animal food left this unfavorable signature. The scientific details of what we learned: 1) Gut bacteria digest fiber to make butyrate and SCFAs, which repair your gut lining and turn down inflammation. I had 61% less which means my gut wall was possibly more vulnerable and I had less protection against inflammation. 2) The animal food sources had my body generate more bile which acts a bit like a detergent, killing off sensitive good bacteria and enabling tougher, tolerant ones to take over. There's some early evidence these shifts can happen within a day of eating animal food. TO BE CLEAR: you eat what you want. I support you. I am not trying to get you to eat what I eat. I’m sharing experiment results from measuring my body.

I love the sun. I wish I could be in it all day, everyday. That’s what I did as a kid. Since starting my longevity project, I learned there is a tradeoff to sun exposure. It ages your skin, driving deep wrinkles, skin laxity and sun spots. 90% of visible skin aging is from the sun. Becoming sun aware for the past five years, I've reversed my skin age by 9 years. I've learned, nothing in biology is free. It always cuts two ways.

Becoming a pilot nearly killed me, twice. It also saved my life. Fifteen years ago, my world was upside down. I was in founder mode building a company, raising three young kids, navigating a struggling relationship, leaving my religion, inflamed, sleep deprived, fatigued, and fighting chronic depression. Driving home from work one day, I saw a sign inviting prospective students to take a discovery flight. I thought this flight might occupy my mind, giving me an hour of desperately needed relief. Thirty minutes after arriving at the airfield, the instructor and I were seated in a Cessna 172. The instructor told me to take the controls and explained the departure procedure. Caught off guard, I suggested it would be better if I just observed. He insisted I take the controls, reassuring me that his hands would be on the dual controls at all times so not to worry. Reluctantly, I took the controls. We radioed our departure to the local airspace, lined up, and accelerated down the runway. At 63 mph, I pulled back the controls to raise the nose, and up we went. All of my life’s pain disappeared as I became absorbed in managing the throttle, pitch, heading, radio, traffic surveillance, and my instrument panel. I was mesmerized. I earned my pilot’s license two months later and bought my first airplane, a Bonanza A36. It could fly faster, further and have more passengers than my trainer airplane. I made myself a promise to never fly alone, and hired a full-time co-pilot. General aviation accident rates are nearly 10x higher than commercial airlines. I began flying myself everywhere across the country. For business: Austin, NYC, and Omaha. For family trips: Niagara Falls, Mount Rushmore, Bahamas, and later, with a longer range airplane, we flew to Europe via Canada, Greenland, Iceland, Scotland, London, Paris and Rome. In my first year of flying, I nearly died twice. I had hired a co-pilot for my safety, and ironically both incidents resulted from his errors. However, the worst mistake was my failure to recognize the bigger pattern: despite my co-pilot having logged over 1,000 flying hours, nearly all of the hours were “in the pattern”, meaning instruction time around the airport and not “in the wild” (out in high stress, cross country operations with severe weather). Lesson learned. After these two near-death experiences, I decided that I’d need to either stop flying or get a jet. A jet would give me engine redundancy and the capability to cruise above weather systems rather than through them. The Bonanza had a ceiling of 14,000 (before I needed to supplement oxygen), where a jet could fly in the 30,000’s and 40,000s, above weather. A jet would also allow us to always fly with the assistance of air traffic control in controlled airspace versus in un-cleared VFR (visual flight rules) flight. I purchased a small jet, a Citation Mustang, and completed my type rating (licensed to fly the airplane). It was a steep learning curve. Jet speed is different from small airplane speed. Everything happened faster, the airplane was more complicated, and multi-engine dynamics were a big step up. It was exhilarating. Part II In an unexpected twist, learning to fly brought me back from the depressive dead. When I started flight instruction, my personal life was a mess. The most irritating part of my existence was that every day, around 7pm, just after putting the kids down, I’d overeat. I tried everything to stop myself but nothing would work. My willpower at that time of day from the stress and strain of life was zero and I was powerless against the chemicals in my body that demanded this daily self-destruction ritual. My pants were too tight and I couldn’t button the top button. It drove me insane. But I refused to concede and buy a bigger pair. I turned to my pilot training to help me design a solution: I needed structured operations for my food consumption and self control. Aviation is substantially more safe than driving because it operates on structured protocols, checklists, and active risk management. Safety and performance are a system. You don’t just get into an airplane and wing it. Before every flight, there is a pre-check routine where you thoroughly inspect the airplane, ensuring everything is in flight-ready condition. There are other checklists for starting the airplane, taxing, taking off, cruise, descent and landing. There is a manual beneath your seat with a written protocol for anything that could go wrong with the airplane. You are required to memorize and execute procedures flawlessly under pressure. Aviation culture assumes human fallibility and designs systems to overcome those limitations and liabilities. As I was learning this new way of thinking and operating, I wondered if these new autonomous systems would map to my personal life. I was in desperate need of help and nothing I had tried was working. It was clear that Evening Bryan, the version of me who took control of my body at 7 pm, was no match for the stress and weight of the day. He wasn’t a bad guy, he just wasn’t equal to the responsibility of withstanding that tension. It was a system error to ask him to operate Evening Bryan under his duress. I put Morning Bryan in charge instead and he made an operational guide for all other Bryans to follow. Morning Bryan is my best Bryan. He’s responsible, motivated, high on will power, and thinks long term. He created a checklist that required all Bryan’s to be finished eating by 5 pm. No matter what, no more food after 5 pm. That was when the danger zone started. There wouldn’t be any exceptions, ever. This worked. It was challenging for the first few days but it quickly generated it’s own momentum. I started sleeping better, losing weight, and feeling less fatigued. That simple trick fixed years of mayhem that had been unfixable. With that success behind me, I expanded the protocols to include food types, amounts and timing. In retrospect, after a few months of this new system, it seemed weird that I previously winged it daily, stumbling from meal to meal. I felt like I got back 40% of my total energy capacity that was being spent thinking about, planning, debating, and regretting my food consumption. My life today basically runs like an airplane. Part III Aviation culture then jumped into other areas of my life. I’d started a new company, Kernel, to build a non-invasive brain interface to merge human cognition with AI. I’d been thinking about what mathematician Alfred North Whitehead observed: "Civilization advances by extending the number of important operations which we can perform without thinking about them." Society is on a continuous curve of increased automation. We solve one layer and step up on the next. This is how we scaffold progress. Clean water infrastructure, power grids, washing machines, dishwashers, and are examples of automating tasks that previously took hours. It was the mashup of aviation culture, Kernel, AI and automation that got me imagining building my Autonomous Self. An automated system that keeps me in pristine physical condition, youthful vibrancy and peak performance. A system that would allow me to not die. Don’t Die was born. For the past five years, I’ve been engineering the v1 human prototype for Don’t Die: an autonomous system built to preserve and protect life. It accounts for biological fallibility, offloading human limits to deterministic protocols. As we integrate deeply with AI, stepping up through layer by layer physiological automation will allow us to navigate frontiers previously unimagined. Immortalism is the corresponding philosophy that honors existence as our species' highest value and pursues that objective through quantitative and mathematical means. I never would have guessed that a discovery flight would have flown me in this direction.

I finally achieved perfect discipline of what I eat and drink. First time in my life. I eat the right things, in the right amounts, at the right times. Overcoming an eating disorder, this brings me endless joy and a feeling of deep self-respect.

Kate is collecting 14 million data points on her menstrual cycle… This is a world first for female health. 100+ tasks a day 50+ devices Her protocol is monitored by a 12 person medical team. Her schedule: + 6:30 AM - Wake up + 6:30 AM - Stop sleep ring + 6:30 AM - Stop sleep band + 6:30 AM - Spit in a tube + 6:33 AM - Swab inside cheek + 6:34 AM - Measure temp under tongue + 6:36 AM - Remove techno-tampon + 6:37 AM - Urine sample for cortisol + 6:39 AM - Urine sample for hormones + 6:41 AM - Measure pelvic floor strength + 6:54 AM - Log subjective sleep score + 6:57 AM - Measure nervous system + 7:03 AM - Blow into metabolism tracker + 7:06 AM - Breath mask for 10 minutes + 7:21 AM - Turn sun therapy light on + 7:24 AM - Document urine color + 7:25 AM - Measure blood pressure + 7:31 AM - Waterpik + 7:34 AM - Floss + 7:36 AM - Brush + 7:39 AM - Tongue scrape + 7:40 AM - Swab vaginal microbiome + 7:43 AM - Step on scales + 7:45 AM - Take photos of body + 7:54 AM - Finish first 13 oz of water + 7:57 AM - Measure reaction time + 8:04 AM - Measure grip strength + 8:06 AM - Measure skin + 8:15 AM - Measure brain + 8:41 AM - Urine sample for test 3 + 8:44 AM - Get blood drawn + 9:16 AM - Speed of aging blood test + 9:19 AM - Measure eyes + 9:25 AM - Measure smell 1 + 9:45 AM - Measure taste 1 + 10:04 AM - Measure pain + 10:24 AM - Measure smell 2 + 10:40 AM - Measure taste 2 + 10:55 AM - Test hearing + 11:04 AM - Spit in 2nd tube + 11:07 AM - Eat protein meal 1 + 11:26 AM - Red light full body + 11:42 AM - Red light hair + 11:48 AM - Stool test 1 + 12:01 PM - Stool test 2 + 12:08 PM - Insert techno-tampon device + 12:14 PM - Watch films + 12:44 PM - Make longevity mix + 12:46 PM - Drink supplements + 12:52 PM - Prepare water + 12:55 PM - Put on heart rate monitor + 12:56 PM - Put on weighted vest + 12:57 PM - Weighted walk + 1:32 PM - Stretch/warm up + 1:39 PM - Gym routine + 2:14 PM - Eat meal 2 + 2:34 PM - Shower + 2:47 PM - Do skincare + 2:50 PM - Get dressed + 3:03 PM - Work + 4:03 PM - Finish water bottle 1 + 4:05 PM - Work + 5:05 PM - Blow into metabolism tracker + 5:08 PM - Eat meal 3 + 5:28 PM - Blow into metabolism tracker + 5:30 PM - Work + 6:30 PM - Blow into metabolism tracker + 6:33 PM - Urine sample for test 4 + 6:37 PM - Blow into metabolism tracker + 6:39 PM - Spit into tube + 6:42 PM - Eat meal 4 + 7:08 PM - Finish water bottle 3 + 7:11 PM - Shower + 7:37 PM - Skincare + 7:39 PM - Waterpik + 7:42 PM - Floss + 7:44 PM - Brush teeth + 7:47 PM - Tongue scrape + 7:48 PM - Prep water for morning + 7:55 PM - Prepare testing for next day + 8:08 PM - Log mood, appetite, stool, etc + 8:10 PM - Read / wind down + 9:10 PM - Spit into tube + 9:13 PM - Urine sample for test 5 + 9:17 PM - Red light mask before bed + 9:30 PM - Blow into metabolism tracker + 9:33 PM - Insert CGM + 9:33 PM - Swallow temperature pill + 9:40 PM - Put on sleep ring + 9:42 PM - Insert techno tampon device + 9:55 PM - Sleep This will be the most quantified menstrual cycle ever. And this is just to collect baseline measurement. Once we’re done with the 100 days, we’ll start trying interventions. We’ll post all results including the good, bad and ugly in addition to sharing all the practical insights.

i’m training to dunk a basketball the odds don’t look good 48 yr old 6 ft 180 lbs standing reach 91” needed reach: 130” that’s a 39” vertical which exceeds ave nba player (35.5”) here are the thresholds I need to meet: > takeoff velocity 14.5 ft/s > ground force: 585 lbs > time to take off: 0.2 sec > peak power: 14.8 hp (11 kW) landing is even more intimidating > creates load equal to 6-10x body weight > 1,080 to 1,800 lbs of ground reaction force injury risk > 3-5x rupture risk for men my age > 1,080-1,800 lbs funneled via centimeter thick tendon > knees absorbing 7-9x body weight age disadvantage power+rate of force down 25-40% at age 48 what is your assessment, will I be able to do it?

I nearly shut down my longevity company last year. I was asking myself what one should build on the eve of superintelligence. The answer is obvious now: cure all diseases. But this wasn’t an obvious path for an individual like myself 12 months ago. Sid Sijbrandij hadn’t yet put his cancer into remission by going founder mode. The Australian engineer hadn’t shrunk his dog’s tumor by building a custom mRNA vaccine. And Kate and I hadn’t yet been diagnosed with disease. Curing disease was something that big, billion dollar companies did over ten years. Not individuals. That’s now changed. Two weeks ago, I started focusing my company, Immortals, on building the infrastructure to allow individuals to discover and resolve their own health issues. Kate and I are the first customers as we both try to address our recent disease diagnoses. If you’re a cracked engineer looking for a hard challenge, come build this with me. Immortals will continue to be best-in-class with nutrition, GLP-1s, longevity medicines, hormones, peptides, biomarkers and concierge medicine. We’re now adding induced pluripotent stem cells, organoids, deep cellular characterization, and personalized therapy development among other things. I hope what we build in the coming year makes current health care look like it’s medicine from the 1500s. Hit me up if you’re building biotech that matches in goal. When our basic needs are met, solving all diseases is the only rational next thing to do. And to not wait around for someone else to do it on your behalf.

sauna is great everything you need to know... 0. sauna is a top longevity therapy 1. dry sauna is best 2. wet & Infrared saunas lack longevity evidence 3. aim to do 4-7 sessions per week 4. the body takes time to acclimate to sauna 5. expect sleep & HRV to be wrecked in first 2 weeks 6. after workouts is ideal 7. avoid polyester clothing & towels 8. wear as little as possible & 100% cotton 9. heat wrecks male fertility 10. men should ice their balls 11. women don’t need ice 12. wear a sauna hat to avoid hair/scalp irritation 13. 11 min @ 176°F (80ºC) is when benefits start 14. 20 min @ 195°F (90.5ºC) is ideal 15. pro move: core body temp to 102.2°F (39ºC)  16. this takes me 34 minutes @ 200°F (93ºC) 17. be careful, that’s hot as hell & not necessary 18. don’t cold plunge after 19. never sauna dehydrated 20. drink electrolytes before and after 21. sauna’s good for muscle recovery 22. it may remove microplastics from body 23. don’t water rocks, avoid aerosolizing contaminants 24. measure the air quality in your sauna (if you can) 25. remove potentially toxic materials from your sauna 26. sauna with a friend creates joy

They restored sight to the blind. How beautiful and what an profound accomplishment by @maxhodak_ and team. Max and I started working on brain interfaces around time ten yrs ago. What they did is incredibly difficult. We are lucky to have them doing this hard, important work.

GLP-1s might be a longevity drug. They are also the biggest breakthrough in weight loss. I just added them to my Rx longevity platform. Recently I went to Australia, and I experienced a huge spike in food noise. The desire to eat constantly, even when I wasn't hungry. Even when I was full. A 7 hr time zone shift scrambled my hunger hormones. It reminded me how debilitating food noise is. How food can become the only thing the brain thinks about, edging out everything else. Years ago, I couldn’t stop myself from overeating every night. I was 60 lbs overweight, stressed out, and felt awful all the time. I imagined going back in time to when I was helpless to control my eating and being presented with a drug like a GLP-1, which can flip the switch and turn down the food noise. GLP-1s are more than weight loss, they’ve been shown in studies to: + lower blood pressure + improve blood sugar regulation + reduce lipid levels and inflammatory markers We just added 6 GLP-1s for weight loss and longevity to immortals dot com. This includes brand name meds and compounded options for personalized treatment. Brand name: Zepbound® (KwikPen®) Wegovy® (injections) Wegovy® (tablets) Foundayo® (tablets) Compounded options: Personalized Tirzepatide (injections) Personalized Semaglutide (injections)

today's routine 8 pm asleep 4:30 am wake 4:35 breath work 4:40 brush teeth, water pik, tongue scrape 4:45 light in eyes + red light hair cap 4:55 protein, collagen peptides, evoo, berries 5:25 IHHT (hypoxia-hyperoxia training) 6:10 work 6:40 tests: stool, salvia, blood, urine 7:00 exercise 8:00 dry sauna 200F 8:30 shower 9:00 legumes, veggies, berries, nuts, seeds, evoo 9:30 work