Miscellaneous News

What Ted Ryce Would Tell His 20-Year-Old Self About Health, Confidence, and Longevity

Published

10 months ago

June 20, 2025

Sean Callahan

Health coach Ted Ryce shares 18 life-changing lessons for younger men that align with the Don’t Die mission of maximizing healthspan and vitality.

Ted Ryce at 48, living proof that strength, mindset, and smart habits can defy age, on a mission to help others look and feel a decade younger.

Today, a health and performance guru looks back with 20/20 hindsight. At 48, the same age as Bryan Johnson, Ted Ryce reflects on what he would do differently if he could start over in his 20s.

For those of us in the Don’t Die community, optimizing for healthspan, performance, and longevity means constantly learning from the best. While Bryan Johnson leads the charge with biomarker tracking and experimental protocols, we often look to other experts to help round out the picture, especially in areas like strength, mindset, and real-world behavior change.

Ted Ryce is one of those trusted voices. With over 25 years of experience coaching celebrities, entrepreneurs, and Fortune 500 leaders, including Robert Downey Jr. and Sir Richard Branson, Ted has dedicated his life to helping high achievers look and feel 10 years younger. His Metabolic Reset Sequence program is tailored to men over 40 and focuses on building energy, confidence, and physical resilience.

“If I were in my 20s again, I’d be excited as hell. There’s never been more opportunity (and less real competition) to win.” -Ted Ryce, Health Coach

18 Life Lessons from Ted Ryce at Age 48

Earlier today, Ted shared a list of 18 powerful lessons he wishes he had embraced in his 20s. While many are grounded in transformation and self-confidence, they also speak directly to the foundational principles of longevity and a high-functioning life.

#1 Limit alcohol.
It makes you more emotional, disrupts your sleep, and stops you from learning. Less alcohol = faster progress.

#2 Lift weights.
The easiest way to gain respect & status is to change your body. This will give you the confidence to make more money & meet women.

#3 Learn social skills.
I took improv acting and public speaking courses. As a result, I speak confidently to everyone. The better you communicate, the more friends & money you'll make.

#4 Never stop learning.
Choose books, courses and mentors over free content.

#5 Reframe failure.
It's not final. It's feedback and informs you on what you need to do differently.

#6 Avoid comparing yourself.
Social media has created an environment where it seems everyone except you is rich, jacked and in a great relationship. However, it's false. Stay focused.

#7 Life gets better.
It's a trap to think your 20s are your best years. They're not. Your life will continue to get better as you grow as a person.

#8 Not everyone will like you.
That's okay. Look for people with whom you align in values and lifestyle. The rest don't matter.

#9 Travel.
Experiencing different cultures will teach you skills you can't learn anywhere else, like adapting to different languages and customs.

#10 Take more risks.
Most people will die full of regret. Don't be one of them. Be bold and shoot your shot.

#11 Spend time with successful people.
Forget binging YouTube videos on success. Being around those who’ve done it teaches you more than any online content ever will.

#12 Stop watching porn.
It'll kill your drive and give you a false sense of accomplishment. Take action instead.

#13 Learn to say "No."
Respect your time and energy. People won't like it, but they'll have more respect for you.

#14 Study money.
Learn how to make it, invest it and save it. Avoid wasting it on buying new cars and things that lose value immediately.

#15 Take radical responsibility.
Bad things will happen to you in life. Instead of letting them become why you failed, let them be why you succeeded.

#16 Speed of implementation.
As soon as you learn something new, look to apply it immediately. Then learn from the results.

#17 Learn a martial art.
It builds confidence in a way that no other form of exercise can. And you'll learn to perform under pressure.

#18 Do hard things.
You build confidence by facing challenges. Not by affirmations or reading books. Learn act even if you're uncomfortable.

The Longevity Lens: Why These Lessons Matter

At first glance, some of these may feel like personal development advice more than health optimization. However, viewed through the lens of Don’t Die, almost every point above aligns with known factors that influence longevity, brain health, and quality of life:

Limiting alcohol supports better sleep, lower inflammation, and improved cognitive health
Strength training helps maintain muscle mass, metabolism, and bone density as we age
Lifelong learning and reframing failure are linked to neuroplasticity and psychological resilience
Social connection, travel, and aligned community contribute to emotional well-being and long-term happiness
Taking risks, saying no, and embracing hard things all foster a sense of agency, which correlates with longevity and life satisfaction

Many of these habits, especially building strength, cutting alcohol, and controlling what enters your mind and body, directly echo principles from Bryan Johnson’s Blueprint. While Bryan may take a more data-driven and quantified approach, Ted brings real-world experience and wisdom from decades of coaching high achievers.

Final Thoughts

Ted Ryce’s advice to his 20-year-old self is packed with insight for anyone trying to optimize for a longer, better life. The message is simple: healthspan is shaped not just by cutting-edge science, but by consistent choices in how we move, think, connect, and act. Whether you’re following Don’t Die, Blueprint, or your own path to longevity, there’s real power in combining the biological with the behavioral.

If you’re in your 40s or 50s, there’s no reason to dwell on what you didn’t start sooner. The best time to take control of your health is now. Just look at Bryan Johnson, he began his journey in his 40s and may now be the healthiest person in the world. And if you’re in your 20s, this is your blueprint. Follow it, and your future self will be stronger, sharper, and deeply grateful.

🩺 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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Glass Bottles Contain More Microplastics Than Plastic or Cans, Surprising Study Finds

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Fireworks, Freedom, and Fallout: What July 4th Is Doing to Your Body and Brain

Published

9 months ago

July 5, 2025

Sean Callahan

America’s favorite celebration comes with a hidden cost and that is air pollution, brain damage, and toxic exposure that rivals chain smoking.

Today, we recover from celebrating America’s birthday with fireworks and from inhaling the consequences. Yes, we’re talking about air quality outdoors post celebration.

Every year on July 4th, skies across the United States explode with color. It’s a tradition rooted in pride, patriotism, and the pursuit of happiness. However, while we celebrate our freedom, our bodies quietly absorb the cost.

Bryan Johnson recently shared what that cost looks like. According to his air quality monitors, PM₂.₅ levels during fireworks reached 160 micrograms per cubic meter, the equivalent of smoking a full cigarette in just one evening. In some areas, the air was as toxic as smoking 20 cigarettes. That’s not just patriotic, it’s poisonous.

Fireworks and Fine Particulates

Fireworks release a cocktail of harmful pollutants, including particulate matter (PM₂.₅), heavy metals like strontium and barium, and ultrafine soot. PM₂.₅ is especially concerning because it’s small enough to enter your lungs, bloodstream, and even cross the blood–brain barrier, potentially impacting brain health.

According to the EPA and NIH, exposure to PM₂.₅ has been linked to:

Increased risk of cardiovascular disease
Declines in cognitive function
Higher rates of depression and anxiety
Disruption of immune and cancer surveillance systems

In other words, these celebrations aren’t just loud, they’re neurotoxic.

It Doesn’t Stop in the Sky

What goes up must come down. Firework residue settles into our soil and water, where it contaminates food sources and drinking water. These heavy metals and chemicals don’t vanish after the show. They linger, bioaccumulate, and eventually make their way into our bodies again through food and water.

Fireworks are also a major cause of wildlife stress, asthma flare-ups, and ER visits during holiday weekends. The environmental and public health burden is significant, but we Americans love our fireworks to celebrate our country’s birthday.

Your Home Is a Sanctuary, If You Treat It Like One

Bryan’s data also shows that air quality inside his home remained dramatically better than outside during the fireworks, thanks to airtight building design, air purifiers, and filtered HVAC systems. In contrast, most homes without filtration offer little protection. Outdoor toxins easily infiltrate through vents, windows, and poorly sealed walls.

You can reduce your exposure with:

HEPA or carbon-based air purifiers
Keeping windows closed on high-pollution days
Monitoring air quality with tools like PurpleAir or IQAir
Using filtered masks if outdoors during high PM events

Alcohol and the Holiday Hangover

Bryan also called out another July 4th staple: alcohol. While drinking might seem like part of the fun, it comes with its own list of problems:

It impairs neurogenesis and cognitive function
Weakens immune response and cancer surveillance
Disrupts sleep cycles
Increases risk of depression and brain inflammation

So while it may feel like “letting loose,” you’re actually doing more long-term damage than you might think. Plain and simple. Don’t drink alcohol.

Final Thoughts

Our traditions mean something. They connect us to history, to each other, and to a shared sense of identity. However, if we’re honest, some of these customs are outdated and damaging, especially when we have the data to prove it.

This isn’t about canceling fireworks or outlawing alcohol. It’s about being informed. If we can send rockets into the sky to dazzle the nation, we can also find ways to celebrate without poisoning the air, water, and ourselves. Maybe it’s time to embrace drone-only firework displays on the 4th of July!

Let’s find ways to celebrate freedom that don’t come at the cost of our health. The future deserves clean air, conscious choices, and the kind of optimism that builds smarter traditions. Can patriotism shine just as brightly without the explosions? Share your thoughts in the comments below. 🎆

🩺 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

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Miscellaneous News

Glass Bottles Contain More Microplastics Than Plastic or Cans, Surprising Study Finds

Published

9 months ago

June 25, 2025

Sean Callahan

A French study shows glass-packaged beverages may expose you to up to 50 times more microplastics than plastic or aluminum cans.

Today, new research from France challenges the long-held belief that glass bottles are the healthiest option. Thanks to Bryan Johnson for bringing this study to our attention. It’s a timely follow-up to our recent article on how Bryan Johnson eliminated 93 percent of microplastics from his body.

We often reach for glass bottles believing they are safer, cleaner, and better for the environment. But a 2025 study published in the Journal of Food Composition and Analysis reveals a surprising twist. Beverages packaged in glass bottles can carry five to fifty times more microplastic contamination than the same drinks packaged in plastic or aluminum cans.

This large-scale French study tested everyday beverages sold across the country, including soda, iced tea, lemonade, beer, and water. The results show that in many cases, glass packaging was the worst offender for microplastic contamination.

This chart from the 2025 French study shows average microplastic contamination (MPs/L) across beverage types and packaging materials. Glass bottles, particularly those containing cola, beer, and lemonade, had the highest levels, with polyester and polyolefin polymers dominating. In contrast, plastic bottles and aluminum cans consistently showed lower contamination. "NI" indicates unidentified particles, and "Cubi" refers to large cubitainer wine packaging. — This chart from the 2025 French study shows average microplastic contamination (MPs/L) across beverage types and packaging materials. Glass bottles, particularly those containing cola, beer, and lemonade, had the highest levels, with polyester and polyolefin polymers dominating. In contrast, plastic bottles and aluminum cans consistently showed lower contamination. “NI” indicates unidentified particles, and “Cubi” refers to large cubitainer wine packaging.

What the Study Found

Researchers measured microplastic particles per liter in different types of packaging and beverage categories. Here are some key findings:

Cola in glass bottles contained 95.2 microplastics per liter, compared to just 2.1 in plastic and 2.2 in cans.
Lemonade in glass had 38.2 particles per liter, compared to 2.4 in plastic.
Iced tea in glass had 28.5 microplastics per liter.
Beer in glass contained 24.7 particles per liter, with cans much lower.
Wine with corks showed almost no plastic contamination.

These differences are not minor. In some cases, the amount of microplastic in glass bottles was more than 40 times higher than other containers.

Why Glass Performs Worse

It is not the glass material itself causing the problem. The primary culprit appears to be the metal crown caps used to seal many glass bottles.

Here is what the researchers found:

Microplastics in the drinks closely match the chemical signature and color of the cap coatings.
Paint flakes and plastic particles from untreated crown caps fall directly into the drink.
Bottles with no cleaning protocols before capping had 287 microplastic particles per liter.
A basic air-blast and alcohol rinse cut that number to 87 particles.

Beverages sealed with corks, such as wine, had far less contamination. This suggests the capping method plays a bigger role than the container material.

Would This Be the Same in the United States?

Most likely, yes. U.S. bottling practices for glass-packaged drinks use similar crown cap designs with polymer-based linings. Without mandatory cleaning steps or regulation of cap coatings, American beverages sealed this way could have the same microplastic issues.

Unfortunately, there is little public data on microplastics in U.S. bottled beverages, but this study should spark concern. Until testing becomes more widespread, consumers are left in the dark. (Note to self: ditch any drink that uses a metal crown cap.)

How Many Microplastics Are You Drinking?

Let’s look at a common scenario: drinking two liters of water a day.

If sourced from glass bottles, you may ingest about 3,300 microplastic particles a year.
If drinking plastic-bottled water, the count drops to around 1,170 per year.
If you use filtered tap water, your exposure could drop to just a few hundred or less.

What You Can Do

1. Use Filtered Tap Water

A high-quality 0.2 micron filter or a reverse osmosis system with remineralization is your best defense. These systems remove most microplastics, as well as heavy metals and other contaminants.

2. Prefer Cans Over Glass Bottles

Cans consistently scored better in the French study. If you must buy packaged drinks, aluminum cans are a safer bet until manufacturers fix their glass bottling lines.

3. Watch the Cap Type

Avoid glass bottles with painted or untreated metal crown caps. Corks or twist caps are likely safer. If you must drink from glass, consider pouring the contents into another clean container.

4. Support Industry Reform

The good news is that fixing this issue is easy. Manufacturers can adopt simple cleaning methods or use new cap coatings that do not shed particles. Consumer demand can drive these changes faster.

Why This Matters

Microplastics are more than just unsightly particles. They have been shown to:

Trigger inflammation in the body
Disrupt hormone function by carrying endocrine-disrupting chemicals
Accumulate in organs and tissues, including the bloodstream

While the long-term health effects are still being studied, reducing exposure is a smart and responsible step for anyone who cares about their health.

Final Thoughts

In 2025, the belief that glass is always the healthiest option is being overturned by science. Until bottling practices improve, it is wise to avoid drinks sealed with painted metal crown caps. Tap water with a high-quality filter remains the best bet for clean hydration. Sometimes, the safest choice is not the one that appears the most natural. If you’re serious about reducing exposure, start by getting a baseline of your own microplastic load. It’s a simple at-home test using just a finger prick can reveal where you stand.

🩺 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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Get the latest longevity breakthroughs, Blueprint updates, and exclusive content straight to your inbox — sign up now!

Miscellaneous News

Saliva vs Blood Tests for Biological Age: Which One Actually Works?

Published

10 months ago

June 12, 2025

Sean Callahan

A new saliva-based epigenetic clock offers a fast, affordable way to estimate biological age, but how does it compare to blood-based aging tests like Blueprint?

Today, a new study introduced a 10-CpG saliva test that claims it can estimate your biological age with just a spit sample. Researchers analyzed DNA methylation patterns from over 3,400 people and found that just ten specific sites in your saliva can predict your age with surprising accuracy. It’s cheap, non-invasive, and fast. However, how does this compare to blood-based tests like Blueprint’s Speed of Aging test, which we’ve already used and plan to use again later this year?

Let’s break it down.

What the 10-CpG Saliva Clock Measures

This new study, published in DNA in June 2025, describes a minimalist epigenetic clock built from just 10 CpG sites in saliva DNA. These are regions in your genome where methylation, a chemical modification that changes with age, can be measured.

The researchers found that this small set of sites could predict a person’s chronological age with a correlation of 0.80 and a mean error of around 5.5 years. In other words, if you’re 45, the test might guess you’re anywhere from 40 to 50.

It’s based on data from healthy individuals aged 15 to 89 and uses the Illumina EPIC 850k array to detect age-related hypermethylation patterns in genes related to metabolism, cognitive function, and hormone signaling.

How It Compares to Blueprint’s Speed of Aging Test

We’ve done the Speed of Aging test through Blueprint. It required a simple finger prick and a few drops of blood on a sample card. That blood was then used to calculate our biological rate of aging, not just our age.

Unlike the saliva test, which estimates how old you are, Blueprint’s blood-based test (built on the DunedinPACE algorithm) tells you how fast you’re aging at a cellular level. A score of 1.00 means you’re aging biologically one year per calendar year. A score below 1.00 means you’re slowing the clock.

These blood-based tests use over 100 CpG markers and are trained on decades of longitudinal health data, giving them more depth and better predictive power for things like disease risk, cognitive decline, and overall healthspan.

When to Use a Saliva Test

The saliva clock is compelling, because it’s easy and low-cost. It doesn’t require a blood draw or even a finger prick. That makes it a great entry point for tracking biological age, especially for those who are curious but not ready to invest in more advanced diagnostics.

It could also be a useful tool for broad population screening or longitudinal tracking when cost and convenience are priorities.

However, it’s important to note what it is not. It does not measure your pace of aging. It cannot tell you if your lifestyle changes are working. And while it highlights some genes that are biologically meaningful, it lacks the depth and validation that DunedinPACE and Blueprint offer.

Use Case Comparison

Scenario	10-CpG Saliva Clock	DunedinPACE / Blueprint Speed of Aging
Quick, non-invasive test	✅ Yes	❌ Requires blood
Low-cost or consumer health tracking	✅ Ideal	❌ More expensive, lab dependent
Longitudinal rate of aging tracking	❌ Not designed for this	✅ Gold standard for tracking pace of aging
Used in research predicting mortality/disease	❌ Not yet	✅ Extensively validated
Useful for lifestyle intervention testing	⚠️ Limited sensitivity	✅ Highly responsive to lifestyle changes
Blueprint’s internal model	❌ No (Blueprint uses DunedinPACE)	✅ Yes – Blueprint’s “Speed of Aging” is based on DunedinPACE

Our Take on the Science

After researching the two, here’s where things get interesting. The ten CpG sites in this saliva test are associated with genes like ELOVL2 (linked to fat metabolism and eye health), CHGA (tied to blood pressure), and GPR158 (involved in mood and cognition). That gives this clock biological credibility.

But the test is limited to measuring DNA from saliva, which includes a mix of epithelial and immune cells, not the full systemic picture that blood can provide.

Blood tests like Blueprint are better suited for identifying whether you are aging faster or slower than average, and they have been linked to real-world outcomes like cardiovascular disease, dementia risk, and mortality.

Accuracy and Scientific Depth

Feature	10-CpG Saliva Clock	DunedinPACE / Speed of Aging (Blood)
Input	Saliva DNA (non-invasive)	Blood DNA (invasive)
Markers Used	10 CpG sites	~173 CpG sites
Primary Output	Predicted biological age	Biological aging rate (relative to normal pace)
Correlation to Chronological Age	r = 0.80 (good)	Not designed to predict age, but pace (biological drift)
Mean Absolute Error	~5.5 years	N/A – not estimating age, but speed
Scientific Foundation	Cross-sectional saliva DNA data	Longitudinal 20-year Dunedin cohort + functional healthspan outcomes
Predictive Power for Health Outcomes	Moderate (saliva age proxy)	High – associated with morbidity, mortality, cognitive decline, fitness decline, etc.

Final Thoughts

The new saliva-based epigenetic clock is an exciting development. It opens the door to wider access and mainstream curiosity around biological aging. If all you want is a rough estimate of your biological age without pricking your finger, it’s a good starting point.

But if you’re serious about understanding the trajectory of your health and longevity, and whether your lifestyle changes are working, blood-based models like Blueprint’s Speed of Aging test remain the gold standard.

We’ll be doing another blood-based test later this year to see if our lifestyle upgrades are slowing the clock. Until then, we’re keeping an eye on how these simpler models evolve and what they might tell us about the biology of aging, one molecule at a time.

🩺 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.