Summarizing this article: 21,081 tokens in, 831 out · $0.0474 at API rates, covered by your Claude subscription
Scraping the post and its comments: $0.0046 billed by Apify
Training
Ranked #1 in Longevity Competition With Blood Markers of a 10-Year-Old at 31. Here’s the Exact Protocol That Cut My Biological Age by 21 Years
Written by
Julien Raby
Last updated on
July 29, 2026
Achieving a biological age 21 years younger than chronological age isn’t science fiction—it’s measurable, achievable, and backed by validated blood markers.
One health optimization expert recently claimed the number one spot in the Longevity World Cup, a biological age reduction competition based on comprehensive blood work analysis.
Save
His secret? Strategic lifestyle modifications targeting metabolic health, inflammation control, and nutrient optimization.
Here’s exactly how he did it—and how similar results might be within reach for anyone willing to prioritize evidence-based interventions.
Jump to:
Understanding Biological Age Clocks
The 22 Markers That Matter Most Immune System Markers
Red Blood Cell Panel
Liver Function
Kidney Health
Metabolic Markers
The Central Theme: Insulin Sensitivity
Critical Marker Insights Inflammation: hsCRP Should Approach Zero
Kidney Function: Cystatin C Over Creatinine
Liver Enzymes: Context Matters
The Calorie Restriction Paradox
Why Blood Markers Beat DNA Methylation Clocks
The Exact Protocol That Achieved Top Rankings Body Composition: Leanness First
Exercise: Short, Intense, Infrequent
Nutrition: Whole Foods, Strategic Macros
Minimal Supplementation
Lifestyle Foundations
Age Matters—But Not How You Think
Actionable Steps for Better Biomarkers
Biological age differs dramatically from chronological age. While everyone ages at the same rate chronologically, biological aging varies based on health markers.
Two validated biological age clocks formed the basis of this competition: Boards Age and PhenoAge . Both calculate biological age from common blood markers rather than DNA methylation.
PhenoAge uses nine biomarkers plus chronological age, while Boards Age incorporates 22 biomarkers for more comprehensive assessment. Research published in 2023 demonstrated that Boards Age predicts mortality risk in over 300,000 UK Biobank participants with 78% accuracy.
If you were to only look at my blood markers, phenotypically, it would be similar to a 10-year-old.
These clocks measure practical health markers with direct relevance to heart disease, kidney disease, diabetes, and liver function—not abstract genetic signals.
The 22 Markers That Matter Most
Boards Age evaluates multiple organ systems simultaneously, creating a comprehensive health snapshot from a single blood draw.
Immune System Markers
White blood cell count
Lymphocytes
Neutrophils
Monocytes
High-sensitivity C-reactive protein (hsCRP)
Vitamin D
Red blood cell count
Mean corpuscular volume
Mean corpuscular hemoglobin
Red cell distribution width
ALT (alanine aminotransferase)
ALP (alkaline phosphatase)
GGT (gamma-glutamyl transferase)
Albumin
Urea and blood urea nitrogen
Creatinine
Cystatin C (the most accurate kidney marker)
Fasting glucose
Hemoglobin A1c
Total cholesterol
ApolipoproteinA (apoA)
Sex hormone-binding globulin (SHBG)
Combined, these markers reveal systemic health status across inflammation, metabolic function, organ integrity, and nutrient balance.
Lower biological age correlates strongly with higher insulin sensitivity . This metabolic advantage shows up across multiple markers simultaneously.
Optimal insulin sensitivity manifests as lower blood sugar , lower hemoglobin A1c, reduced cystatin C, higher apoA levels, and minimal triglycerides. Low fasting insulin provides additional confirmation.
The main theme or pattern that’s associated with lower biological age, based on the Boards age clock, is higher insulin sensitivity.
Beyond insulin sensitivity, exceptional biological age requires strong immune function without hyperactivity, minimal systemic inflammation, low liver enzyme burden, excellent kidney function, and optimal nutrient status.
Critical Marker Insights
Inflammation: hsCRP Should Approach Zero
Healthy individuals maintain hsCRP levels near 0.1 mg/L. Levels between 0.5-1.5 mg/L suggest excess body fat or compromised metabolic health.
Lower is unequivocally better when measuring chronic systemic inflammation.
Creatinine fluctuates with muscle mass and exercise intensity, making it unreliable for true kidney assessment. Cystatin C remains stable regardless of muscle tissue, providing accurate kidney function data.
If you want to measure your kidney function, measure cystatin C. Creatinine can give you some additional information, but in the absence of cystatin C, it can be misleading.
Lower GGT, ALT, and ALP generally indicate reduced liver stress. However, extremely low values in sedentary individuals may coincide with poor body composition .
Exercise volume influences these markers—reduced training frequency can lower liver enzymes independent of other health changes.
Moderate calorie restriction improves most biomarkers: liver enzymes decrease, blood sugar drops, inflammation subsides. But excessive restriction backfires.
Too few calories compromise immune function, suppress sex hormones, reduce thyroid activity, and diminish exercise performance. Optimal biological age requires strategic leanness , not extreme deprivation.
Generally speaking, you want to be leaner, but not too lean. At least based on my own experience.
Epigenetic clocks like Dunedin Pace measure aging pace through DNA methylation patterns. While scientifically interesting, they present practical limitations.
These tests cost significantly more than blood panels, fluctuate throughout the day due to circadian rhythms, and provide no actionable breakdown. A single pace score reveals nothing about which organ systems need attention.
Blood marker clocks offer immediate diagnostic value . Poor kidney function, elevated inflammation, or compromised liver health become immediately apparent—and addressable.
Standardized fasting morning blood draws eliminate timing variability that plagues epigenetic tests.
The Exact Protocol That Achieved Top Rankings
Body Composition: Leanness First
Excess visceral fat destroys metabolic health and elevates inflammation. Maintaining low body fat —especially visceral fat —forms the foundation.
High-intensity interval training combined with polyphenol-rich foods specifically targets visceral fat accumulation.
Training shifted to 3-4 sessions weekly, each lasting approximately 20 minutes. Workouts consisted of 2-3 sets to complete failure using calisthenics or weighted vests.
Total volume decreased, but intensity increased dramatically. This approach lowered liver enzymes while maintaining metabolic benefits.
Primary foods: Potatoes, cottage cheese, cod, salmon, beef, eggs (limited), berries, whole grains, dark chocolate, nuts, seeds
Macronutrient breakdown (for 80kg body weight):
Protein : 120-135g daily (1.4-1.6g/kg)
Carbohydrates: 250-300g daily from potatoes, berries, fruit
Fats: 70-85g from yogurt, meat, fish, eggs, olive oil, nuts
Fiber: 40g daily from vegetables plus 10g psyllium husk
Protein sources included one scoop powder, one cup yogurt, 10g collagen, and 200-300g beef or fish daily.
Glycine: 5-10g daily
Astaxanthin: 12mg daily
Lutein/Zeaxanthin: 20mg/5mg (experimental for eye strain)
Vitamin D: 5,000 IU with 120mcg vitamin K2 (winter months)
Collagen: 10g daily
Omega-3s: 2,000-3,000mg daily
Sleep remained consistent at 7-8 hours nightly. Daily walking ranged from 8,700 to 15,000 steps depending on schedule demands.
Both Boards Age and PhenoAge incorporate chronological age into calculations. Younger individuals face mathematical constraints—an 18-year-old cannot achieve a 20-year reduction.
However, older participants can achieve dramatic reductions. Dr. Michael Lustgarten, age 65, demonstrated a 22-year PhenoAge reduction—placing his markers in the top 1% for his age bracket.
It’s impossible for an 18-year-old to have a biological age that’s 20 years lower, because that would be minus two years. But, it is possible for someone who is 30 or even 50 or 60 to have a biological age score that’s 20 or 25 years lower.
Optimal biomarkers remain achievable regardless of chronological age—the clocks simply adjust expectations based on aging-related baseline changes.
Improving biological age markers doesn’t require extreme interventions. Strategic modifications to established habits produce measurable results.
Prioritize insulin sensitivity through body composition management, resistance training, and minimally processed carbohydrates. Reduce chronic inflammation by eliminating excess body fat , especially visceral deposits.
Support kidney function through adequate hydration and blood pressure management. Minimize liver burden by limiting alcohol, maintaining healthy body weight, and consuming antioxidant-rich foods.
Optimize nutrient intake without excessive calorie restriction—balance matters more than deprivation. Request comprehensive blood panels including all 22 Boards Age markers, particularly cystatin C for accurate kidney assessment.
Biological age isn’t destiny. With targeted interventions based on measurable markers, significant improvements become not just possible—but predictable.
Share via:
X (Twitter)
More
7,000 People, 5 Years, 30% Fewer Heart Attacks With One Daily Habit (And It Targets the Exact Hormone Locking Your Belly Fat)
The Bear Star Jeremy Allen White Built His Viral Beach Body With Just 4 Bodyweight Exercises (No Gym Required)