My Longevity Journey

How I Cut My ApoB by 51% Without Medication

Published

7 months ago

October 15, 2025

Learn how to lower ApoB naturally without medication through simple, consistent lifestyle changes that make a lasting difference.

In January, I began my health improvement journey with an advanced blood panel. My ApoB was elevated, my inflammation markers were high, and my cardiovascular risk was quietly building. Those results became my starting point, a snapshot of where I was and how far I wanted to go. This blog became my accountability partner along the way.

Nine months later, both stories have changed. My ApoB dropped from 87 to 43 mg/dL, a 51 percent reduction. My high-sensitivity CRP fell from 4.38 to 0.4 mg/L, a 91 percent decrease in inflammation. And none of it required prescription medication.

What changed was not dramatic on the surface. The difference came from discipline, consistency, and a simple plan built around a few precise interventions that helped my body process lipids, clear inflammation, and recover more efficiently.

The Timeline

January: Baseline Blueprint Advanced Panel

February–April: Introduced new supplement stack and Mediterranean diet

May: Midpoint improvements confirmed in follow-up labs

September: Full transformation – ApoB 43 mg/dL, CRP 0.4 mg/L, triglycerides 42 mg/dL

What Is ApoB and Why It Matters

ApoB is a protein that carries LDL and other lipoproteins through the bloodstream. Think of it as a fleet of delivery trucks transporting cholesterol and fat through your body. The more trucks you have, the higher the chance some will crash into artery walls and cause buildup. High levels mean more particles that can stick to artery walls and drive cardiovascular disease. Lowering ApoB reduces risk more accurately than LDL cholesterol alone and is one of the strongest predictors of long-term heart and metabolic health.

1.) The Hero: Red Yeast Rice (Taken at the Right Time)

If there is a single hero in this story, it is Red Yeast Rice. This supplement naturally contains monacolin K, a compound chemically identical to lovastatin. It blocks the enzyme HMG-CoA reductase, the same pathway pharmaceutical statins target to lower cholesterol production in the liver.

When the liver makes less cholesterol, fewer ApoB particles are released into circulation. Over time, that means fewer small, dense LDL particles and lower cardiovascular risk.

I pair Red Yeast Rice with CoQ10 to protect mitochondrial function, since the same pathway that reduces cholesterol can also deplete CoQ10 in the body. The result has been steady energy, no muscle fatigue, and a remarkable drop in ApoB.

Cardiologist’s Tip: Timing matters. I used to take Red Yeast Rice in the morning with my other supplements, but my cardiologist pointed out that cholesterol synthesis happens mostly while we sleep. Since switching to taking it in the evening, I’ve noticed even more consistent lipid results.

2.) Mediterranean Simplicity

The next layer was diet and I love to eat. I committed to a Mediterranean foundation built around olive oil, avocado, fish, legumes, and high-polyphenol vegetables. Every meal became a small investment in lipid balance.

Olive oil’s monounsaturated fats and polyphenols improve HDL function and increase LDL receptor sensitivity, helping the liver clear ApoB particles more efficiently. Consistent omega-3 intake from algae oil added another benefit, lowering triglycerides and improving particle quality.

I followed the Don’t Die Food Guide as a framework to eat simple, whole, and unprocessed foods. It became a daily compass that kept me focused on longevity principles over perfection.

I kept refined carbs low, avoided alcohol entirely since it’s never been part of my social or active lifestyle, and made sure my last meal ended about four hours before bedtime to support a lower resting heart rate and deeper sleep.

3.) Inflammation Control

Inflammation quietly sabotages lipid health. High inflammation reduces LDL receptor activity and traps ApoB in circulation longer. My CRP drop from 4.38 to 0.4 mg/L amplified every other improvement.

What worked was simple: regular sauna sessions, after-dinner walks, better sleep, and a calmer daily rhythm. The result was lower systemic stress and improved metabolic flexibility.

4.) Consistent Aerobic Work

I changed how I trained. Early in the summer, I chased speed. Now, I chase consistency. Running seven miles a day in Zones 1 and 3 has built endurance, improved fat oxidation, and strengthened my aerobic foundation.

Aerobic training lowers VLDL output from the liver, which directly reduces ApoB particle production. It also raises HDL particle size and improves mitochondrial efficiency. These long, steady runs became the quiet engine behind my cardiovascular improvements.

5.) The Quiet Helpers: Berberine, Bergamot, Garlic, and Turmeric

These may not be headline supplements, but they create important synergy across metabolism, lipid balance, and inflammation.

Berberine improves insulin sensitivity by activating AMPK, the same pathway targeted by metformin. It enhances glucose uptake, reduces liver fat, and indirectly lowers ApoB by decreasing VLDL production.

Bergamot helps reduce small, dense LDL particles and improves HDL efficiency.

Garlic extract modestly reduces cholesterol synthesis and supports vascular function.

Turmeric calms inflammation and supports endothelial health.

Each is subtle on its own, but together these supplements create a stable metabolic foundation.

Metabolic Synergy

What surprised me most was how these interventions worked together. Better insulin sensitivity from berberine and diet meant less VLDL output. Lower inflammation meant faster clearance of ApoB particles. Over time, each small improvement reinforced the next, creating a positive feedback loop of stability.

The Results

Nine months later, my lipid profile looks like it belongs to someone twenty years younger.

ApoB: 87 → 43 mg/dL (↓ 51%)

LDL-P: 861 → 501 nmol/L (↓ 40%)

Triglycerides: 115 → 42 mg/dL (↓ 63%)

hs-CRP: 4.38 → 0.4 mg/L (↓ 91%)

These numbers tell a story of precision, patience, and biology responding exactly as designed.

Why This Matters

Most people never see this kind of improvement without medication. These results show that when lifestyle is applied with precision and dedication, it can rival and sometimes surpass, pharmaceutical outcomes.

Earlier in 2025, I completed an echocardiogram and carotid artery ultrasound to establish a baseline for heart and vascular health. Both scans showed clear arterial flow and no plaque buildup, a reassuring confirmation that my cardiovascular foundation was strong. I plan to repeat these tests in the coming years, or as needed, to ensure that the improvements I’m seeing in my blood work continue to translate into real protection where it matters most.

This approach is not about restriction or perfection. It is about consistency, balance, and understanding that each daily decision we make rewrites how your body performs at the cellular level.

Final Thoughts

Every number tells a story, but this one taught me more than how to lower a biomarker. It reminded me that simplicity works, that structure brings calm, and that health is not about control. It is about care.

I am grateful for this progress, but even more for what it represents. It keeps me grounded in what matters… the quiet rhythm of showing up, taking care, and being thankful for the chance to keep improving.

This journey is not about chasing youth. It’s about living with discipline, awareness, and gratitude and remembering that the goal isn’t to live forever, but to live fully while we can.

🩺 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.

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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

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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.