My Longevity Journey

How I Lowered My Inflammation and CRP Naturally: The Blueprint to a Calmer, Healthier Body

Published

7 months ago

October 21, 2025

Sometimes the greatest health gains come not from doing more, but from doing what matters with consistency and care.

When I began tracking my biomarkers earlier this year, my high-sensitivity CRP (C-reactive protein) result came back at 4.38 mg/L, placing me higher than 95.6% of all Blueprint users who measured the same marker. Out of more than 2,100 results, I fell into the top 0.5% for inflammation, with a score labeled “above range.”

That number shocked me. On the outside, I looked and felt healthy. I trained every day, ate well, and took my supplements. But inside, something was off.

CRP is made by the liver in response to inflammation, and when it stays elevated, it becomes one of the most reliable early indicators of cardiovascular risk. It was a quiet red flag and a powerful wake-up call.

That single number was telling me I was living on borrowed time. Studies show that elevated hs-CRP, even without symptoms, correlates with a significantly higher chance of a heart attack or stroke within the next decade.

The Blueprint lab test showed my baseline clearly:

Result: 4.38 mg/L (Above Range)
Reference Range: 0 – 3 mg/L
Distribution: Higher than 95.6% of tested users

That was my starting point. By acknowledging what that number meant, I gave myself a chance to change the narrative before the alarm ever went off. My goal became simple: lower inflammation, protect my heart, and give my body a calmer baseline to operate from.

My January 2025 CRP measurement distributed across 2.1k measured Blueprint users.

What My Blueprint Data Showed

The Blueprint lab test didn’t just show me where I stood; it pointed me toward what could help. The recommended interventions were clear:

Shift to a Mediterranean or whole-food, plant-based diet
Add omega-3 fatty acids from algae or fish oil
Eat more broccoli and cruciferous vegetables for their anti-inflammatory compounds
Increase fiber intake
Reduce processed foods and excess calories

It was simple advice but also a reminder that small, consistent steps compound when applied with discipline.

The Plan That Worked

Over the next nine months, I focused on three things: lowering inflammation, calming my system, and improving lipid efficiency. By September 2025, my CRP dropped from 4.38 mg/L to 0.4 mg/L, a 91 percent reduction. That one shift rippled through everything else: ApoB, triglycerides, cholesterol, glucose, and insulin all improved together.

Here’s what worked.

1. Red Yeast Rice and CoQ10

If there was one cornerstone, this was it. Red Yeast Rice naturally contains monacolin K, which blocks the same liver enzyme that pharmaceutical statins target. It reduces cholesterol production and the number of ApoB particles circulating in the blood, which directly lowers cardiovascular and inflammatory stress.

Timing made a difference. My cardiologist explained that the liver synthesizes cholesterol mostly while we sleep. Taking Red Yeast Rice in the evening with CoQ10 (to protect mitochondrial function) helped me see steady results without fatigue or soreness.

2. From Ibuprofen to Turmeric

Before January, I occasionally used ibuprofen for soreness after long runs. It worked in the short term but did little for chronic inflammation. I replaced it with turmeric (curcumin), which helps regulate inflammation at the cellular level by down-regulating NF-κB and pro-inflammatory cytokines.

It took time, but recovery improved, energy stabilized, and inflammation markers fell. That one swap was worth it.

3. The Don’t Die Food Framework

I used the Don’t Die Food Guide as my daily compass, keeping my meals simple, whole, and unprocessed. I built a Mediterranean foundation centered on olive oil, avocado, legumes, fish, and high-polyphenol vegetables. It aligned perfectly with both Blueprint and my cardiologist’s recommendations for lowering inflammation and supporting long-term heart health.

Refined carbs stayed low, and alcohol stayed out entirely. I’ve avoided alcohol since my early twenties because it has never aligned with the healthy, active lifestyle I value. Staying alcohol-free supports my recovery, energy, and mental clarity. My last meal usually ends about four hours before bedtime, helping my heart rate settle and improving my sleep quality.

Every meal became less about restriction and more about rhythm… fueling balance, clarity, and calm from the inside out.

4. Aerobic Consistency and Recovery

My body composition (January through present).

I changed how I trained. Instead of chasing speed, I focused on consistency. Running seven miles a day in Zones 1 to 3 built endurance, improved fat oxidation, and reduced overall stress on my body.

That shift changed my composition from the inside out. Since January, my muscle mass has increased from 78.8% to 90%, a gain of more than 11%, while my body fat has dropped from 17% to around 6%. My visceral fat followed the same trend, falling from 2.9% to 1.4%, reflecting not just a leaner frame but lower inflammation and improved metabolic health.

The graph here tells the story clearly: muscle rising, fat steadily declining. These changes are not about aesthetics; they represent better oxygen efficiency, improved mitochondrial function, and a system that burns cleaner energy with less strain.

Recovery became just as important as training. Sauna sessions, jacuzzi recovery, after-dinner walks, and 7.5 to 8 hours of sleep each night reinforced a calmer rhythm that supported repair instead of constant strain. My resting heart rate declined slightly, and my body learned to perform without tension, rebuilding strength while staying balanced.

This decline in visceral fat paralleled my drop in inflammation, confirming that the same lifestyle patterns driving muscle growth and endurance were also reshaping my biology on multiple fronts.

5. The Ripple Effect Across Systems

Once inflammation went down, everything else started to fall into place.

ApoB dropped 51 percent
Triglycerides decreased 63 percent
Total cholesterol fell 29 percent
A1C improved from 5.4 to 5.1 percent
Insulin stabilized at 2.9 µIU/mL

Lower inflammation made my body more efficient. Blood flow improved, metabolism stabilized, and recovery accelerated. The results are real, not just in the data but in how I feel day to day. My energy is steadier, my sleep is deeper, and my workouts feel smoother, less like effort and more like flow.

Inflammation once acted like background noise, quietly draining energy and slowing recovery. As it dropped, that noise faded, and my body began to operate with the precision it was designed for. Food converts to energy more cleanly, muscles repair faster, and mental clarity has sharpened in ways I didn’t expect.

It’s a reminder that when inflammation comes down, everything else begins to rise. Strength, endurance, mood, and even patience improve. Health stops feeling like a battle and starts feeling like alignment.

How I’m Keeping It Low

I now treat CRP as an early warning system. If it ever starts to climb, I know to look first at recovery, stress, or nutrition before it becomes a problem. For now, what continues to work for me is simple: an evening dose of Red Yeast Rice paired with CoQ10, 2,250 mg of turmeric each day, and five capsules of algae-based Omega-3s.

My main diet stays rooted in a Mediterranean foundation guided by the Don’t Die Food Guide, built around whole, unprocessed foods that calm inflammation and support balance. I follow it closely most days, but still leave space to enjoy good food and good company when the moment calls for it.

Daily running and light resistance training keep my cardiovascular and muscular systems strong, while a consistent sleep rhythm of 7.5 to 8 hours each night allows the body to repair and reset. I keep light exposure low in the evenings and build in regular weekly jacuzzi, sauna, and recovery sessions to reinforce that cycle of rest and renewal. These are not shortcuts or hacks. They are habits that keep the body aligned with how it was designed to heal.

Final Thoughts

Every number on a lab report tells part of the story, but the real progress happens in how we live. For me, health has always been about consistency and intention, eating real food, moving daily, staying alcohol-free, and avoiding anything that dulls the mind or weakens the body.

I have never smoked, used drugs, or needed alcohol to unwind. Those choices are part of the healthy, active life I have built, and now they carry deeper meaning. My daughter is watching. I want her to see that discipline is not restriction; it is freedom, the ability to live fully with clarity, energy, and peace of mind.

Health, at its core, is not about chasing numbers. It is about living in a way that inspires the people we love to take care of themselves too. If my example helps her grow up believing that vitality is something we build, not something we buy, then this entire journey has already done its job.

🩺 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

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🏋️‍♂️ Track Your Sleep, Workouts & Recovery

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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

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My Longevity Journey

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

Published

2 months 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.