My Longevity Journey

My Longevity Diet Inspired by Bryan Johnson and the Don’t Die Plan

Published

7 months ago

February 15, 2025

I’m upgrading every meal using the Don’t Die Food Guide to support heart health, reduce inflammation, and prep for my first cardiologist visit.

Today, I’m preparing my heart and plate for my next big check-in. After reviewing the results from my Blueprint Advanced Panel and meeting with my primary care physician, I knew it was time to dial in my diet even further, especially with a cardiologist appointment coming up. Following the Don’t Die Food Guide, inspired by Bryan Johnson’s Blueprint lifestyle, I’ve taken a thoughtful and data-driven approach to every meal. My goal is clear: optimize longevity and heart health without sacrificing flavor or convenience.

The Don’t Die Food Guide

Breakfast: Clean fuel to start the day

Each morning kicks off with a solid, nutrient-packed meal that sets the tone for the day. I make one cup of oatmeal with a sliced banana and a scoop of PB2 powdered peanut butter, stirred with boiling water. As that cooks, I hydrate with 24 ounces of water and brew another 24 ounces of green tea using two bags. I aim to drink around 120 ounces of water a day to stay well-hydrated and support metabolic and cardiovascular function. This is my daily ritual to energize my body without caffeine overload or sugar spikes.

Lunch: Smoothies, protein, and powerhouse vegetables

Lunch usually starts with a spinach-based smoothie. I blend 8 ounces of spinach with three scoops of Orgain protein powder (vanilla or chocolate fudge depending on what’s in stock at Costco), two tablespoons of high-polyphenol extra virgin olive oil, and two scoops (about 22 grams) of multi-type collagen peptides. Water is my base. I used to try collagen in hot water, but honestly, it tasted terrible. The smoothie hides that completely and gives me a great mid-day nutrient boost.

To keep things simple and consistent, I rotate between two frozen vegetable blends from Costco. One is the Kirkland Signature Normandy mix, which includes broccoli, cauliflower, and carrots. The other is the Summer Peak Fire Roasted blend with red bell peppers, zucchini, poblano peppers, yellow squash, asparagus, and onions. The fire-roasted vegetables come lightly seasoned with olive oil, sea salt, and black pepper. Both options make it easy to get in a variety of nutrients without the hassle of prepping fresh produce every day.

Dinner: Flexible meals packed with protein and fiber

Dinner is where things get creative but always stay within the boundaries of the Don’t Die Food Guide. I center every meal around approved proteins like black beans, lentils, pinto beans, peas, and lean chicken. Here are a few regulars on the menu:

Italian-Inspired

We love Italian food in our house. Instead of traditional pasta, I use red lentil pasta made with 100% lentil flour. It has 14 grams of protein per 2-ounce serving and is naturally high in fiber. I serve it with freshly steamed broccoli, which adds both texture and micronutrients.

Mexican-Inspired

One of my favorite dinners is a black bean and brown rice bowl made like Mexican rice. I cook it in either chicken bone broth (high in protein) or vegetable broth and season it with anti-inflammatory spices like turmeric, cumin, chili powder, and paprika. I top the dish with fresh avocado slices and salsa. It’s hearty, healthy, and full of flavor.

American-Inspired

For something more classic, I make plant-based burgers using Beyond Meat patties. I skip the processed buns and sometimes serve them over a bed of greens or in a lettuce wrap. On the side, I bake potato wedges using olive oil, sea salt, cracked black pepper, and paprika for a crispy and satisfying finish. It’s a comfort-food meal that still sticks to the Don’t Die principles.

Regardless of the theme, every dinner is a conscious choice to combine clean protein, healthy fats, and complex carbohydrates, just as the Don’t Die Food Guide recommends.

Snacks: No sugar crashes here

If I’m still hungry after dinner, I go for an acai bowl with frozen acai purée, blueberries, and strawberries. It satisfies my sweet craving with zero added sugar and delivers antioxidants that support recovery and brain health.

Supplements to support the mission

In addition to a dialed-in diet, I supplement daily with:

High-polyphenol extra virgin olive oil (2 tablespoons)
Curcumin turmeric (2,250 mg)
Omega-3s from algae oil (1.4 grams, plant-based like Bryan Johnson recommends)
Red Yeast Rice + CoQ10 (1,215 mg)
Collagen peptides (about 22 grams)
Daily multivitamin – To fill in any potential nutritional gaps in my food-based intake
Blueprint Longevity Mix – A custom blend designed by Bryan Johnson’s team to target aging at the cellular level, including key micronutrients and compounds that support overall vitality and resilience

Bryan has shared that even on a plant-based diet, muscle growth and optimal performance are possible by supplementing with collagen. I’m not 100% plant-based, but I follow a similar logic when it comes to sourcing clean, high-impact nutrients.

What’s not on the menu: The garbage can foods

One of the most impactful changes I’ve made is eliminating the “garbage can” foods from the Don’t Die Food Guide. I no longer eat:

Sugary treats like ice cream and cake
Cheese or dairy fats
Processed foods, especially fried food, deli meats, and junk food
Artificial additives like aspartame and gums
Alcohol, which I’ve mostly avoided my whole life

These foods are linked with inflammation, metabolic dysfunction, and increased risk of cardiovascular disease. Cutting them out wasn’t as hard as I expected. I’ve replaced them with options that taste good, support my long-term goals, and don’t leave me feeling sluggish.

Final Thoughts

Eating for longevity isn’t about being perfect. It’s about being intentional. With the Don’t Die Food Guide as my framework, I’ve built a routine that supports heart health, brain function, muscle retention, and inflammation reduction. It’s not just about avoiding disease, it’s about choosing to thrive for decades to come.

When I meet with my cardiologist for the first time following my Blueprint Advanced Panel, I won’t just be showing up. I’ll be showing meaningful progress.

Copy of Don’t Die Recipe Book

Recipe Guide by Blueprint Download

🩺 Disclaimer

The content on I Won’t Die is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any health concerns.

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My Cardiologist Visit: What I Learned About Inflammation, ApoB, and Preventing Heart Disease

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My Longevity Journey

My First Microplastics Blood Test with Blueprint

Published

3 months ago

June 27, 2025

Sean Callahan

I took Bryan Johnson’s at-home microplastics test to get a baseline and learn how to reduce plastic toxins in my body.

Today, I took the Blueprint Microplastics Blood test. I officially joined the ranks of people measuring microplastics in their body, one of the most surprising health threats of our time. These tiny particles are showing up everywhere, from bottled water to human bloodstreams. Blueprint, the company behind Bryan Johnson’s health protocol, now offers one of the world’s first microplastics blood test using a simple at-home finger prick.

Why I Took This Test

I wanted a clear, scientific baseline. Microplastics have been linked to inflammation, hormone disruption, and even cellular damage. Getting a measurement felt like the next logical step in my personal health journey. Like Bryan says: health begins with measurement.

Step-by-Step Process

Microplastics Blood Panel — *Blood sample collected on a Blueprint microplastics test card. One circle is fully saturated, meeting lab requirements for analysis of plastic particles in the bloodstream.*

The test came in a sleek box, just like the Blueprint Speed of Aging test I took earlier this year, with detailed instructions and everything I needed: alcohol wipes, lancets, gauze, bandages, a five-spot blood card, and a pre-paid return envelope. I started by scanning the QR code to register my test online, which took less than a minute.

After washing my hands, I wiped down a few fingers with the alcohol pad and grabbed a lancet. I started with my ring finger, but barely any blood came out. The middle finger was a different story. I pricked the side, applied pressure using a nearby finger, and blood began to flow. The pain was mild, more pressure than sting.

Using the provided gauze, I wiped the first drop and then gently massaged my finger to encourage blood flow. I filled one circle on the blood card completely, ensuring it soaked through as instructed. Once dry, I sealed the card in its protective sleeve, placed it in the return envelope, and dropped it off at the post office.

What Happens Next

I should receive my results in 4 to 6 weeks by email and inside the Don’t Die app. The lab processes samples in a plastic-free facility using glass and metal tools to avoid contamination. This makes it one of the only validated microplastics test of its kind on the market.

Why This Matters

Microplastics enter our bodies through food, air, water, and even personal care products. A 2022 study, found plastic particles in human blood for the first time, raising concerns about their long-term effects. Early research suggests they may disrupt hormones, trigger inflammation, and even contribute to chronic disease. Knowing your levels allows you to take action with filtering strategies, lifestyle changes, and dietary adjustments.

Final Thoughts

Measuring microplastics in my blood felt good and also empowering. The Blueprint test is fast, easy, and gives you actionable insight into something invisible but potentially harmful. I’m excited to see my results and then begin the next step, removing more microplastics from my environment and body.

This is just the beginning. 🙌

🩺 Disclaimer

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🏋️‍♂️ Track Your Sleep, Workouts & Recovery

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Don't Die Updates

May WHOOP MG Report: 100 Days of Don’t Die, Overreaching Insights, and a Recovery-Driven Breakthrough

Published

4 months ago

June 2, 2025

Sean Callahan

This month marked 100 straight 100-point scores in Don’t Die with rising strain, smarter recovery, and leaderboard momentum powered by the new WHOOP MG.

Today, I’m celebrating 100 straight days of 100-point scores in Don’t Die. May 2025 was a milestone month. I hit 100 consecutive days of perfect scores in the Don’t Die app, landing a spot on multiple leaderboards and cracking the global top 75 for current streaks. This streak was a test of consistency, resilience, and data-driven training, now powered by my WHOOP MG upgrade.

Compared to earlier months, May brought more intensity, more volume, and a closer look at the edge between growth and overreaching. WHOOP MG helped me navigate recovery with clarity, while Don’t Die turned every day into a measurable opportunity to improve.

Strain: Most Active Month So Far

May blew past every month in terms of total activity, with 57 tracked workouts totaling 50 hours and 38 minutes. That included:

31 runs
6 rounds of golf
4 walks
And even a new addition: paddleboarding

My average daily strain held steady at 14.1, but with more training volume than ever before. Not surprisingly, this led to an uptick in overreaching days, especially Sundays, which averaged a 15.6 strain.

What is Overreaching?
Overreaching happens when your strain exceeds your recovery readiness. It’s sometimes necessary for growth, but repeated too often can wear you down. WHOOP flagged several days in May where I went past optimal load.

Training takeaway: I need to protect the green recovery days and use them wisely, not ignore them.

Recovery: Quietly Getting Stronger

While I trained harder, my body responded. Here’s what the WHOOP MG data showed:

Heart Rate Variability (HRV): 30 ms (up from 29 ms in April and 25 ms in January)
Resting Heart Rate (RHR): 47 bpm (matching April and down from 50 bpm in January)

Even with more activity, my cardiovascular health improved. This shows my body is adapting and recovering more efficiently than in previous months.

WHOOP MG Insight: Watching HRV and RHR trends is far more important than watching daily numbers. These small, steady changes signal big health wins.

Sleep: Slightly Down, Still Effective

Sleep saw a minor dip this month:

Average hours slept: 8h10m (down from 8h19m in April)
Restorative sleep: 1h46m (SWS) and 1h10m (REM), both slightly lower than April

Still, I hit 7+ hours of sleep every single night, which is essential for earning 100 points in Don’t Die. Even on more active days, I stayed consistent with wind-down routines and sleep timing. I took a few naps as well due to some restless nights after starting a regular sauna protocol this month along side Bryan Johnson.

Pro tip for Don’t Die players: Use WHOOP to dial in your personal bedtime sweet spot. Meeting your sleep need is the simplest way to secure one-third of your daily score. My daily target is a 9:45 PM bedtime and a 7:15 AM wake-up time. Consistent sleep timing makes all the difference.

Don’t Die: 100 Days and Leaderboard Highlights

On May 30th, I officially crossed 100 days of perfect 100s in Don’t Die. I ranked:

#75 globally for current streaks
#84 for best streaks
#64 in the global weekly leaderboard

My better habits built a streak and a baseline for long-term health.

5 Tips for Scoring 100 Daily in Don’t Die

If you’re trying to build your own streak, here’s what’s working for me in the Don’t Die game:

Sleep first. Aim for 7+ hours every single night. Set a wind-down time and protect it.
Move daily. Even walks or golf sessions can hit your steps and calorie goals.
Avoid overtraining. Pay attention to WHOOP’s recovery score before going all in.
Mix it up. Running, paddleboarding, walking, and golf kept things fun and sustainable.
Follow the trends. WHOOP MG gives you long-term insight. React to patterns, not panic moments.

Bonus tip: Celebrate consistency. Every streak starts with day one. Show up and the numbers take care of themselves.

Final Thoughts

May brought more activity, higher intensity, and a level of performance I couldn’t have managed a few months ago. The WHOOP MG helped guide my recovery. Don’t Die gave me a clear daily target. Together, they’ve created a feedback loop that keeps me pushing, learning, and improving.

Here’s to the next 100! 🙌

Copy of My Whoop Data for April 2025

Sean – Monthly Performance Assessment (May 2025)Download

🩺 Disclaimer

🚀 Get Started with Blueprint

Start optimizing your health today with $25 off your first order! Use our referral code to begin your Blueprint journey and take control of your longevity.

🏋️‍♂️ Track Your Sleep, Workouts & Recovery

Boost your performance and recovery with Whoop. Join with my referral link to get a free WHOOP 5.0 and one month free!

📲 Download the I Won’t Die App

Stay ahead with the latest news, updates, and insights. Download the I Won’t Die app now on the Apple App Store and Google Play!

📩 Contact Us

Have tips, photos, or questions? Want to collaborate? Reach out at [email protected] — we’d love to hear from you!

🔗 Stay Connected

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My Longevity Journey

How to Improve VO₂ Max and Slow Aging With Short, Fast Runs

Published

4 months ago

May 29, 2025

Sean Callahan

Breaking 20 minutes for 3 miles isn’t just a personal record, it’s a strategic play for longevity, VO₂ Max gains, and slowing the pace of aging.

Hitting a new personal record for 3 miles in 19:40, averaging 6:33 per mile.

Today, I broke a goal I’ve been chasing for months. For nearly a year, I’ve been training with one strategy in mind: run faster and age slower. That approach paid off this morning when I ran 3 miles in 19:40, averaging 6:33 per mile. It wasn’t just a win on the stopwatch. This effort also delivered a measurable boost to my cardiovascular health and biological age.

According to my WHOOP data, this effort boosted my VO₂ Max from 58 to 60, placing me in the top 5 percent for my age group of 45-year-olds. Even more exciting, my WHOOP Age dropped by another 0.2, making me now 11.4 years younger than my chronological age with a pace of aging of just 0.2x. This was my fastest 5K ever, but more importantly, it was a longevity milestone.

Why VO₂ Max Is the Metric That Matters

My VO₂ Max over time — Pushed into Zone 4: This 3-mile run averaged a 6:33 pace with peak heart rate reaching 170 bpm, triggering VO₂ Max adaptations and anaerobic gains.

VO₂ Max is a powerful predictor of long-term healthspan. It measures how much oxygen your body can use during peak activity, a direct reflection of cardiovascular efficiency and muscular oxygenation.

A recent study shows that higher VO₂ Max values are associated with reduced risk of chronic diseases and increased lifespan. In fact, it may be one of the most accurate predictors of all-cause mortality, more so than smoking or diabetes.

By pushing into Zone 4 heart rate territory (170 bpm) during this run, I wasn’t just going for speed. I was triggering adaptations that increase VO₂ Max, improve mitochondrial density, and stimulate cardiac output.

The Longevity Value of Anaerobic Workouts

Most of my daily runs are between 5 to 7 miles at an aerobic pace, which helps build endurance and support recovery. But short, fast efforts like today’s sub-20 three-miler place a very different kind of stress on the body.

Over the past few months, I’ve been adding these shorter, high-intensity runs once or twice a week, depending on how my body feels. They activate fast-twitch muscle fibers, demand high cardiac output, and push my lactate threshold higher. These are all key adaptations that improve both performance and long-term health.

This blend of aerobic base-building and anaerobic threshold work is what researchers call polarized training. It is one of the most evidence-backed ways to boost VO₂ Max. Even Bryan Johnson’s protocol blends steady-state movement with bursts of intensity to optimize healthspan.

Healthspan Gains You Can Feel (and Track)

Over the past two weeks, since switching to the new WHOOP MG, which now tracks VO₂ Max and WHOOP Age, I’ve been able to measure the impact of my training more precisely. It’s one thing to feel fitter. It’s another to have the data to prove it. Here’s what happened following today’s breakthrough run:

VO₂ Max increased from 58 to 60
Pace of aging improved to 0.2x
WHOOP Age dropped to 34.0
Heart rate hit 170 bpm in Zone 4
Cadence averaged 175 steps/min
Elevation gain of 128 ft over 3 miles

My run wasn’t just a personal record, it was clear biological feedback that the training is delivering real results.

Final Thoughts

Hitting this milestone is about aging slower, not just about running faster. Every step today reflected months of effort, smart training structure, and a focused intent to improve my cardiovascular health.

VO₂ Max is one of the most powerful levers we have to increase longevity, and it is trainable at any age. The combination of aerobic volume and anaerobic intervals is proving to be the perfect formula for performance and healthspan gains.

New goal: Get to VO₂ Max 62 and run a 5K in sub-19:30 by the end of summer (September 1st).

🩺 Disclaimer

🚀 Get Started with Blueprint

Start optimizing your health today with $25 off your first order! Use our referral code to begin your Blueprint journey and take control of your longevity.