My Longevity Journey

How Discipline, Simplicity, and Consistency Rewound My Biology

Published

8 months ago

October 7, 2025

The data is clear: with purpose and patience, you can reshape your biology, extend your vitality, and feel years younger from the inside out.

Today, every number tells a story. This one began with discipline and ended with something bigger, becoming a stronger, more grounded, and more grateful version of myself. It’s been three months since I last posted. I intentionally unplugged from social media, constant tracking, and outside noise to focus on two things: family and health. During that time, I doubled down on sleep, diet, exercise, and daily habits that support recovery and calm.

At the end of September, I completed a new round of blood work, and the results honestly blew me away. It’s proof that discipline, not hacks, drives real change.

The September 2025 Results: Blueprint Revisited

I’m now nine months into this Blueprint-style self-experiment. Back in January, my numbers were good, but far from elite. I saw some improvement when re-testing with May’s lab work. My goals were simple: reduce inflammation, optimize lipids, and extend my healthspan.

Here’s how those same markers look today:

Marker	Jan 2025 (Blueprint)	May 2025	Sep 2025	Optimal Range	Change
ApoB (mg/dL)	87	72	43	<60	↓ 51%
LDL-P (nmol/L)	830	861	501	<1000	↓ 40%
Triglycerides (mg/dL)	113	115	42	<100	↓ 63%
Cholesterol (mg/dL)	161	143	114	<150	↓ 29%
hs-CRP (mg/L)	4.38	3.5	0.4	<1.0	↓ 91%
A1C (%)	5.4	5.2	5.1	<5.3	↓ 6%
Insulin (µIU/mL)	2.4	1.6	2.9	<5.0	–
Omega-3 Index (%)	3.1	4.6	5.2	>5.5	↑ 68%

What It Means

Inflammation (CRP) has dropped by 91%, putting me in the elite longevity zone.
ApoB and LDL-P, the most predictive markers of cardiovascular risk, are now at levels comparable to a healthy 20-year-old athlete.
Triglycerides and total cholesterol have fallen to Blueprint-like lows, reflecting efficient fat metabolism.
A1C and insulin confirm excellent glucose control and metabolic flexibility.
Omega-3 Index, up from 3.1% to 5.2%, is just shy of optimal. Another month or two of consistent supplementation (5 algae caps daily) should push me past 6%.

For a 45-year-old, these numbers represent not just low risk, but reversal of risk. It’s remarkable how much the body can recalibrate in under a year with precision nutrition, structured training, and good sleep.

Biological Age and Pace of Aging

My Whoop MG healthspan score is now 30.3 years, reflecting my physiological age, with a pace of aging of 0.8x, meaning my body is aging at 80% the rate of normal time, roughly 15.5 years younger than my chronological age.

In April, my healthspan was 34.7, a 4.3-year drop in just six months, most of it achieved during my unplugged stretch from July through September. In mid-August, I even hit a pace of aging of -0.3x (technically reversing age) before it normalized below 1.0.

That might sound extreme, but it tracks. When inflammation drops, insulin sensitivity sharpens, and recovery deepens, biological systems run younger.

This trend is now in line with the Blueprint Speed of Aging test I did back in January, which clocked my biological age at 29.1 years old after measuring my lung, metabolic, heart, hormone, and brain age among others.

Performance and Body Composition

Over the past six months, my average resting heart rate at night has dropped slightly from 48 bpm to 47 bpm.

My VO₂ max decreased from 60 to 58 mL/kg/min by design. I shifted from shorter, high-intensity 3-mile runs in Zones 3 and 4 to longer, 7-mile runs in Zones 1 and 3. The result is better endurance, improved aerobic efficiency, and higher fat oxidation. Still, a VO₂ max of 58 places me in the top tier for men my age (98th percentile), roughly equivalent to the average of a healthy 25-year-old endurance athlete.

At the same time, light daily weight training has improved my lean body mass, which climbed from an average of 91.7% to 93.3%, reaching 94% this morning.

These aren’t vanity numbers. They show that the system is running cleaner, more efficiently, and with greater resilience. My aerobic fitness, endurance, and cardiovascular health reflect excellent long-term performance and adaptability, a measure of how well the body can sustain energy, recover quickly, and respond to stress over time.

The Lifestyle Levers

No magic bullet, just simple consistency:

Sleep: 7.5 to 8 hours nightly, same bedtime (+/- 30 minutes), aiming for minimal light after 8:30 PM.
Exercise: Daily running (~7 miles) and light total-body resistance training with 5 to 25 lbs weights, totaling about 2 hours a day.
Diet: Mediterranean-style with olive oil, avocado, legumes, lean proteins (fish and chicken), and high-polyphenol foods, keeping refined carbs low. Last meal about four hours before bedtime to promote a lower resting heart rate.
Supplements: Daily multi-vitamin, Citrus Bergamot, Methylfolate, Turmeric, Berberine, Omega-3s (now 5 capsules per day, about 1.46 g EPA+DHA total, an increase of 1 starting today), Red Yeast Rice with CoQ10, High Potency Garlic.
Recovery: After dinner walks, sauna, jacuzzi, sunlight, and deliberate recovery days with golf and pickleball.

What’s Next

The next milestone is another full Blueprint Advanced Panel and Speed of Aging re-test in December 2025 or January 2026. My goal is to break into the top decile of longevity markers across ApoB, CRP, Omega-3, and metabolic health, and to see my biological age drop even further into the high-20s range, building on the 29.1 years measured in January 2025.

We’ve only just begun. Nine months in, I’m seeing proof that small, consistent changes can reverse biological aging and not just add years to life, but life to years.

Final Thoughts

If there is one takeaway from this chapter of my journey, it is that you can rewrite your biology faster than you think. When you sleep well, eat clean, and move with purpose, the body responds quickly. But the real transformation is not just physical. It is who you become in the process.

This season has made me more grounded, patient, and grateful. It has taught me to slow down, to listen more, and to appreciate the quiet moments that matter most.

Health is not just about living longer. It is about becoming better for yourself, for the people you love, and for the ones who remind you what it means to live with purpose.

🩺 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.

🚀 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

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📲 Download the I Won’t Die App

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

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My Longevity Journey

Electrolytes: The Small Habit That Quietly Changed My Recovery

Published

1 month ago

April 14, 2026

Sean Callahan

From lab data to daily routine, how one simple addition is improving hydration, HRV, and how I feel every morning.

I’ve tried a lot of electrolyte drinks over the years.

If you’ve ever run a 5K, 10K, half marathon, or marathon, you know the drill. There’s always a sponsor handing out cups along the course. Some are great. Some… you take one sip and immediately regret your life choices.

So I never really thought much about electrolytes beyond race day.

That changed after my labs.

What the Data Actually Said

After my WHOOP Advanced Labs last November, one small thing stood out.

Not a red flag. Not a major issue.

Just a signal.

My BUN and BUN to creatinine ratio were slightly elevated, which often points to mild dehydration or high protein load at the time of testing.

The interesting part is that I already drink a lot of water.

Usually over one hundred ounces a day.

Hydration has always been one of my stronger habits.

But the takeaway was simple.

Water alone is not always enough.

The Adjustment

I did not overhaul anything.

I made a small change.

Electrolytes.

I started adding one scoop of electrolyte powder to about 24 ounces of water each day. On harder training days, or after a sauna or jacuzzi session, I might have two or three.

That’s it.

No complexity. No big protocol.

Just consistency.

What I Noticed

This is where it got interesting.

My HRV started improving.

Not overnight, but steadily.

Recovery scores became more predictable. Morning readiness felt smoother. Less variability.

And one pattern stood out.

If I have a glass of electrolytes before bed, I often wake up with a green recovery on WHOOP.

Not always. But often enough to notice.

There is a tradeoff.

I also wake up at night to use the bathroom more.

Worth it.

The One I Landed On

After trying a few options and doing a bit of research, I landed on:

KEY NUTRIENTS Electrolytes Powder (available on Amazon)

What I like:

No sugar
Sweetened with stevia
No unnecessary additives
Clean ingredient profile
Easy to mix and drink

I started with lemonade and now rotate between:

Strawberry Lemonade
Pink Lemonade
Orange
Lemonade (again, still my favorite)

They also offer a range of other flavors and even unflavored options, which I may try next.

A 90 serving container usually runs around $40, but I’ve seen it closer to $25 when it goes on sale.

Why This Matters

It is about listening to small signals, not about adding another supplement to my daily routine.

My labs did not say “you have a problem.”

They said “there is an opportunity.”

Hydration is one of the fastest levers you can pull, and if your body is human like mine, you’ll feel the results right away!

It affects:

HRV
recovery
sleep quality
training output
how you feel when you wake up

And unlike most things, it responds quickly.

Final Thoughts

The biggest improvements in my health this past year have not come from dramatic changes.

They have come from small, consistent adjustments.

This is one of them.

Easy to implement. Easy to maintain. Quietly effective.

And once it becomes part of your routine, you don’t really think about it anymore.

You just feel the difference.

🩺 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

📬 Subscribe to I Won’t Die Newsletter

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My Longevity Journey

Mission Accomplished: My Speed of Aging Result Is In and Blueprint Confirms the Trend

Published

1 month ago

April 6, 2026

Sean Callahan

From 0.95 to 0.67 in a year, with WHOOP now showing 0.60, the signal is clear: steady habits are changing the trajectory.

A few weeks ago, I took another shot at the Blueprint Speed of Aging test due to a bad sample.

This time, it worked.

No failed sample. No retest request. Just a clean blood spot card, a little patience, and now a result I have been waiting to see.

And it’s a good one.

The Number

My new pace of aging came back at:

0.679503063641104

That means my body is aging at about 67% of the expected rate.

Put another way, for every calendar year that passes, my biology is aging closer to eight months.

What makes this result more meaningful is the trend.

In January 2025, my pace of aging came back at 0.95. Now, a little over a year later, it is 0.67.

That’s a real drop. Not a rounding error. Not wishful thinking. A real shift in the rate at which my body is aging.

Blueprint also says I am aging slower than 98.15 percent of people my age who have taken the same test.

What This Test Measures

The Blueprint Speed of Aging test is based on DNA methylation, which looks at how your cells are changing over time.

It’s a measurement of the rate at which your body is biologically aging at the cellular level, not a broad wellness score.

A score of:

1.0 means you are aging at a normal pace
below 1.0 means you are aging more slowly
above 1.0 means you are aging more quickly

So moving from 0.95 to 0.67 in a year is exactly the kind of direction I hoped to see.

A Second Signal From WHOOP

What makes this even more interesting is that my other aging data points tell a similar story.

As of this morning, my WHOOP pace of aging is 0.60.

Different system. Different inputs. Different model.

But the message is almost identical.

And to me that matters.

When independent tools start pointing in the same direction, the story becomes harder to ignore.

What Changed: Nothing Flashy

I have stayed consistent with the same core routine I built last year:

Mediterranean diet
Same supplements I started last year
Daily cardio, averaging about 7 miles of running per day
Strength training 4 to 5 days a week (down from 7)
Better recovery and sleep consistency

That last one matters more than most people think.

I did this without hacks, rather through repetition, day after day.

Why This Result Matters

The best part of this result isn’t the number itself, but the confirmation.

The work is landing.

The changes I made aren’t only improving how I feel or how I perform, but they are showing up in the biology underneath everything else.

That’s what I wanted to know.

The Bigger Picture

A year ago, I was focused on risk reduction of heart disease.

Lower inflammation.
Improve cholesterol.
Stabilize blood sugar.
Get healthier on paper and in practice.

Now the conversation is a little different. The question is no longer just whether I’m lowering risk, but whether I’m changing trajectory.

This result says yes.

Final Thoughts

Now this becomes the new benchmark.

The goal is simple:

Keep doing what works.
Stay consistent.
Protect recovery.
See if the number keeps moving in the right direction or plateaus.

For me, this wasn’t really about one test. It was about being on a better path.

And right now, the path looks better than it did a year ago. 🙌

🩺 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

📬 Subscribe to I Won’t Die Newsletter

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

My Longevity Journey

Take Two: The Speed of Aging Redemption

Published

2 months ago

March 11, 2026

Sean Callahan

A second attempt at Bryan Johnson’s Blueprint Speed of Aging test, two lancets, warmer hands, and a little more determination.

Back in January I attempted Bryan Johnson’s Blueprint Speed of Aging test.

And it failed.

Not philosophically. Not emotionally. Not metaphorically.

After waiting longer than anticipated for the results, the lab said they simply could not process my sample. Ugh!

A couple weeks ago, Blueprint sent a replacement kit and yesterday I gave it another shot.

Round two.

The Speed of Aging Kit Arrives

The Blueprint kit showed up looking exactly like the last one. Clean packaging, everything neatly organized, and a reminder that this tiny box holds the key to measuring something pretty profound.

Your biological aging rate.

Inside the kit were the usual suspects:

two spring loaded lancets
alcohol wipe
gauze and bandage
the blood spot card
biohazard bag and return envelope

Everything you need to run a small longevity experiment from your kitchen counter. And that is exactly what I did last night!

Preparing for the Finger Prick

Last time I did this test the blood flow was strong and the sample filled quickly.

This time, not so much.

I followed the same advice the Quest technician gave me earlier in the year.

Warm hands.

So I ran them under hot water for a bit and set up my little testing station on the counter.

Alcohol wipe.
Lancet ready.
Sample card open and waiting.

I stared at the lancet again like it was a tiny plastic jack in the box.

The anticipation is still the worst part. I don’t mind at all having vials of blood drawn from my arm, but the anticipation of pricking my own finger is nerve-racking. Ha ha!

Pop. Again.

I pricked my finger and waited for the blood to flow.

It started slowly.

Slower than last time. I massaged my finger and it didn’t help much.

So naturally my brain went straight to the logical conclusion.

Better open a second blood source.

Second lancet.
Second finger. Ouch!

Now I had two active production sites.

Not exactly what the instructions call for, but efficiency matters.

Between the two fingers I was able to steadily blot the sample card until the circle filled and the blood absorbed through to the back.

That’s the key indicator that enough sample has soaked into the card for proper analysis.

Mission accomplished.

The Waiting Game

Once the card was fully saturated, I let it dry for about three hours.

After that it went into the biohazard bag, then into the return envelope.

Now it’s on its way back to the lab via USPS.

Results typically arrive digitally about two weeks after the sample is received.🤞

Why This Test Matters

The Blueprint Speed of Aging test is built on DNA methylation analysis, one of the most advanced methods currently available for measuring biological age.

Instead of looking at a handful of biomarkers, it analyzes epigenetic changes across thousands of DNA sites to estimate how quickly your body is aging. It measures the age of your lungs, blood, liver, kidney, heart, hormones, etc.

In other words, it measures the pace of aging itself, not just risk factors.

My Current Biological Age Signals

While I wait for the results, I already have two other aging indicators.

From my most recent Function Health panel:

Biological age: 35.3
About 10.8 years younger than my chronological age.

And from WHOOP:

WHOOP age: 30.8

WHOOP also tracks pace of aging, which currently shows 0.30x as of this morning.

Meaning my body is aging at roughly one-third the expected weekly rate based on recovery, sleep, HRV, and training load.

Different models. Different inputs.

But the signals are pointing in the same direction.

The Number I’m Watching

The Blueprint result is the one I’m most curious about.

The last time I ran this test in January 2025, my epigenetic age came back at 29.1 years old, roughly 15 years younger than my chronological age.

Since then I’ve doubled down on:

Mediterranean eating, consistent aerobic training, strength work, sleep discipline, and biomarker tracking.

So the big question now is simple…

Did the needle move or did the universe decide to humble me?

We’ll find out in about two weeks.

🩺 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.