My Longevity Journey

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

Published

1 year ago

February 25, 2025

A proactive heart health check using the Blueprint Advanced Panel revealed early warning signs and the steps I’m taking to lower risk.

Today, I want to share why I saw a cardiologist. I’m 45, healthy, and run 40 to 50 miles a week. I don’t drink, I eat mostly whole foods, and I recently completed the Blueprint Advanced Panel, which measured 110 biomarkers.

One result stood out: my C-reactive protein (CRP) was high at 4.38 mg/L, a known red flag for inflammation. I also learned my Omega-3 Index was low at 3.1%, putting me in the high-risk zone for sudden cardiac events.

In a recent visit, my primary care physician was supportive, the elevated CRP combined with a family history of heart disease led to a referral to see a cardiologist. A close cousin had died suddenly during a triathlon at my age. That personal history, paired with a high polygenic risk score (84.4%), meant I couldn’t afford to ignore these signs.

I didn’t have any obvious symptoms. There was no chest pain, shortness of breath, or lightheadedness. Still, my numbers told a different story. I wanted to act while I was still in a position of strength, not wait for something to go wrong. So I scheduled a video visit with a cardiologist to discuss my Blueprint results in more depth.

The Blueprint Advanced Panel: A Deeper Look by My Cardiologist

The Blueprint Panel went beyond standard labs and uncovered markers I wouldn’t have known about otherwise. My cardiologist reviewed the data with me and provided insights:

ApoB: 87 mg/dL (desirable, but room to improve)
LDL-P: 830 nmol/L (borderline)
HDL-P: 34.8 µmol/L (healthy)
CRP: 4.38 mg/L (high)
Omega-3 Index: 3.1% (low)
Homocysteine: 11.1 µmol/L (slightly elevated)

My standard lipid panel looked good:

LDL-C: 96 mg/dL
HDL-C: 45 mg/dL
Triglycerides: 113 mg/dL
Total Cholesterol: 161 mg/dL

But the particle-level markers told a more nuanced story. My HDL particle size was low (9.0 nm) and large HDL-P (3.5 µmol/L) was also on the lower side. My insulin was low (2.4 uIU/mL), and BUN slightly elevated (25 mg/dL). These pointed to subtle imbalances.

Cardiologist’s Take: Risks and Opportunities

My recent carotid ultrasound showed no plaque, but revealed mildly elevated intima-media thickness (IMT). That means early arterial thickening, a red flag for long-term cardiovascular risk. My stress echo from 2022 was normal, and I have no active symptoms. Still, the cardiologist wanted to act early.

He confirmed my 10-year ASCVD risk is low at 1.4%, but said my inflammation, HDL particle drop, and ApoB level gave reason to act. We reviewed my family history—including a cousin who died of cardiac arrest during a triathlon—and noted my high genetic risk score.

The focus areas were:

Lowering inflammation
Optimizing lipid particle numbers
Raising my Omega-3 Index

Comparing the Labs: What Changed

After receiving my Blueprint Advanced Panel results, I began adjusting my routine. I added more whole foods to my meals, including black beans and brown rice, along with vegetables like broccoli, cauliflower, and carrots. I also started taking two tablespoons of high-polyphenol olive oil, 2,250 mg of curcumin turmeric, and 1,400 mg of Omega-3 daily beginning in mid-February. These changes may have contributed to some of the improvements seen in my follow-up labs before my cardiologist visit. While I can’t prove it yet, the data gives me reason to think these shifts helped move the needle in a positive direction.

Biomarker	Blueprint	Cardiologist	Reference Range
ApoB (mg/dL)	87	76	< 90
LDL-P (nmol/L)	830	888	< 1000
HDL-P (µmol/L)	34.8	24.4	≥ 30.5
CRP (mg/L)	4.38	Pending	< 3.0
Omega-3 Index (%)	3.1	Pending	≥ 5.5
Homocysteine (µmol/L)	11.1	Pending	< 10

HDL-P dropped from 34.8 to 24.4. LDL-P increased slightly. ApoB improved from 87 to 76, still above our goal of <70. These changes confirmed the need for a focused prevention strategy.

New Prevention Strategy

With the lab trends in mind, my cardiologist developed a targeted strategy to prevent cardiovascular disease before it starts. The idea was to reduce inflammation, improve cholesterol particle quality, and boost my Omega-3 Index through sustainable lifestyle changes and key supplements.

My cardiologist outlined a plan targeting lipid optimization and inflammation:

Citrus Bergamot (1200 mg/day) – Brand: Bergamet, to lower ApoB and improve HDL
Methylfolate (1–2 mg/day) – Lower homocysteine
Continue Turmeric (2250 mg/day) – Anti-inflammatory
Continue Omega-3 (1.4 g EPA/DHA) – Raise Omega-3 Index
Continue Red Yeast Rice + CoQ10 (1,215 mg) – To lower LDL cholesterol and support cardiovascular health (CoQ10 added to offset potential depletion caused by Red Yeast Rice)
Low-glycemic, anti-inflammatory diet – Emphasize polyphenols, reduce saturated fats (Mediterranean diet)
Exercise goal: 30 minutes/day, 4–5 days/week, plus 10,000 steps/day

No medication. We’ll recheck labs in two months to track response.

Upcoming Tests: What We’re Watching

To understand how well this prevention strategy is working, we lined up a series of follow-up tests. These will not only measure the impact of my supplements and diet changes, but also screen for any silent issues that could develop over time.

To evaluate progress and screen for hidden issues:

Echocardiogram (2D) – Rule out structural concerns
Troponin T – Detect micro cardiac damage
OmegaCheck – Measure EPA/DHA improvement
MI-Heart Ceramides – Evaluate lipid-linked risk
Repeat ApoB, CRP, and Homocysteine – Gauge intervention impact
NMR LipoProfile with IR Score – Assess particle pattern + insulin resistance
CMP and lipid panel – General health and standard metrics

Each test builds a more complete view of my heart health.

Final Thoughts

This experience reminded me that even when you feel healthy, deeper issues can still exist. You won’t see ApoB or Omega-3 Index on a basic panel, but they can signal risks that deserve attention. The Blueprint Advanced Panel brought those to light.

My cardiologist didn’t jump to medication. Instead, we built a thoughtful plan using supplements, diet, and daily movement. This approach feels reassuring and gives me a sense of control.

If you’ve never looked beyond standard labs, consider it. Digging deeper now could prevent bigger issues later. I’ll share what happens after my next round of tests.

For now, I’m following the plan, because protecting your future self starts today.

🩺 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 Longevity Journey

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

Published

4 days 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

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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

Take Two: The Speed of Aging Redemption

Published

4 weeks 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.

🏋️‍♂️ Track Your Sleep, Workouts & Recovery

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📲 Download the I Won’t Die App

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📩 Contact Us

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

Function Health January Labs: One Year Later

Published

1 month ago

February 24, 2026

Sean Callahan

One year after transforming my cardiometabolic risk profile, my January Function Health labs show sustained gains, a younger biological age, and the next levers to pull for long-term resilience.

A full year into this journey, here is where my data stands.

I had planned to wait before writing this post.

In January I completed my Function Health panel and also sent off my Blueprint Speed of Aging test to TruDiagnostics. I wanted both sets of results before sharing an update.

Unfortunately, Blueprint came back yesterday with this message:

“The lab has reported that the sample could not be processed at this time. While uncommon, this can occur with a small number of samples. We are more than happy to provide you with a replacement test kit at no additional cost if you would like to attempt a retest. If you would like to proceed, please confirm your address here and I will make the arrangements as soon as possible.”

So I am waiting on a replacement kit. That process will take time.

The good news is that Function Health provides its own biological age metric. It is not the same as Blueprint’s epigenetic methylation test, which uses TruDiagnostics and measures DNA methylation patterns directly. That test is likely the more sophisticated aging clock.

But I do have a baseline biological age from January and my current WHOOP Age.

And it tells a strong story.

Big Picture

Function Health analyzed 121 biomarkers.

89 in range
12 out of range
20 categorized as other

Biological age: 35.3
That is 10.8 years younger than my calendar age.

This is not an apples to apples comparison with the Blueprint Speed of Aging test from last year, but it is directionally meaningful. After one year of deliberate health work, my system is not trending older. It is trending younger.

My WHOOP Age confirms this too, sitting this morning at 30.8 years old, 15.4 years younger than my chronological age, with a Pace of Aging at 0.50x.

The cardiometabolic transformation that began in January 2025 has held.

Now the work shifts from fixing risk to building resilience.

Cardiometabolic Health: Am I Out of the Woods?

One year ago my concern was simple: future cardiac event risk.

Inflammation was high. ApoB was elevated. CRP was over four. Triglycerides were triple digits. I did not like where that path led.

Today the picture looks very different.

Here is the full year comparison including January Function Health results.

Marker	Jan 2025 (Blueprint)	May 2025	Sep 2025	Nov 2025 (WHOOP)	Jan 2026 (Function)	Optimal Range
ApoB (mg per dL)	87	72	43	52	51	< 60
LDL Particle Count (nmol per L)	830	861	501	Not measured	979	< 1000
Triglycerides (mg per dL)	113	115	42	59	74	< 100
Total Cholesterol (mg per dL)	161	143	114	132	124	< 150
hs CRP (mg per L)	4.38	3.5	0.4	0.2	0.3	< 1.0
A1C percent	5.4	5.2	5.1	5.1	5.2	< 5.3
Insulin (µIU per mL)	2.4	1.6	2.9	2.7	5.2	< 5.0
Omega 3 Index percent	3.1	4.6	5.2	Not measured	8.4 (OmegaCheck)	> 5.5

What Matters Most

ApoB: 51
Under 60 is considered low-risk. I am there.

hs CRP: 0.3
From 4.38 to 0.3 in one year. That is not cosmetic. That is structural.

Triglycerides: 74
Stable, clean, metabolically flexible.

A1C: 5.2
Insulin sensitive. No drift upward.

If the question is whether I have materially reduced near and mid-term cardiometabolic risk compared to January 2025, the answer is yes.

Am I “out of the woods” permanently? That is not how health works.

But I am no longer walking toward a predictable cardiac event profile.

My engine is clean.

Inflammation and Longevity Defense

CRP remains low.
Vitamin D remains solid at 57.
Liver markers are clean across the board.
Kidney function is strong with eGFR at 92.

This is what you want to see one year into a disciplined protocol.

Inflammation is quiet.
Metabolism is stable.
Lipid transport is controlled.

This is what low long-term vascular risk looks like.

What Is Out of Range

This is where the work shifts.

My out of range markers are not catastrophic. They are performance and reserve markers.

Ferritin: 32

Iron stores remain below optimal. Not anemic. Hemoglobin is strong at 15.5. But storage is light.

This is consistent with high training volume and no red meat intake in over a year. I have already corrected my supplementation strategy and will continue to monitor.

Surprisingly, I’ve been taking an iron supplement since my November WHOOP Advanced Labs where my Ferritin came in at 16. I’ve now doubled my iron stores in about 2 months.

DHEA Sulfate: 45

Low for age. This reflects adrenal reserve and stress adaptation capacity. Testosterone remains strong at 550. But DHEA is the upstream reserve signal.

This aligns with high training load and chronic output.

White Blood Cell Count: 3.2

Mildly low. Platelets at 131 are slightly low as well.

This pattern is often seen in endurance athletes. It can reflect chronic training demand rather than pathology, especially with no symptoms and normal differential counts.

Still, it is worth watching. I may need to dial back my weekly running mileage.

LDL Pattern B and Small Dense LDL

This was the one surprise.

Despite excellent ApoB and low inflammation, Function flagged elevated small dense LDL and Pattern B.

This suggests the lipid profile is strong in quantity but could improve in particle quality.

This is not a red alarm. But it is a signal.

The Aging Question

I wanted to compare Function’s biological age to Blueprint’s Speed of Aging result.

Because Blueprint uses a TruDiagnostics epigenetic test measuring DNA methylation. That is probably the more sophisticated aging metric.

But my sample failed processing and I really made that sample card bloody!

So for now, the only aging metrics I have is from Function Health and my WHOOP Age, each using different methodologies to calculate biological age.

According to WHOOP, I am aging at half the expected weekly biological rate based on recovery, HRV, sleep consistency, and strain patterns.

WHOOP even shows I am aging slightly faster than last week, which is a reminder that this is dynamic. Aging is not a static score. It responds to behavior.

So here is where I stand:

Blueprint methylation test: pending retest
Function Health biological age: 35.3
WHOOP age: 30.8
WHOOP pace of aging: 0.50x

Different methodologies. Different inputs. And different models.

But all trending in the same direction.

Not definitive.
But encouraging.

When the Blueprint retest comes back, I will finally have the epigenetic layer to compare against these physiology based models.

For now, the signal is clear. One year of discipline did not just lower risk markers. It moved the aging needle.

Am I Healthier Than One Year Ago?

The good news is, yes. Without question.

One year ago:

Elevated inflammation
Elevated ApoB
Triple digit triglycerides
Higher CRP
Higher metabolic drift

Today:

ApoB controlled
CRP near zero
Metabolic flexibility intact
Lipid transport stabilized
Biological age trending younger

The work now is refinement, not rescue.

What I Need to Improve

Increase ferritin into a stronger reserve zone
Support adrenal reserve and DHEA production
Continue reducing small dense LDL particle presence
Ensure training load is not suppressing immune counts

This is optimization work. Not damage control.

Final Thoughts

This is the one year mark. January 2025 was the wake up call. September showed momentum. November confirmed discipline works. January 2026 shows stability.

The biggest risk factors are no longer cardiovascular. They are recovery capacity and long-term resilience. That is a very different conversation.

I am not finished, but I am no longer reacting to bad numbers. I am building margin. And that is exactly where I want to be.

January 2026 Function Health Data

January 2026 Data – Function Health Download

🩺 Disclaimer

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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.