This month marked 100 straight 100-point scores in Don’t Die with rising strain, smarter recovery, and leaderboard momentum powered by the new WHOOP MG.

Today, I’m celebrating 100 straight days of 100-point scores in Don’t Die. May 2025 was a milestone month. I hit 100 consecutive days of perfect scores in the Don’t Die app, landing a spot on multiple leaderboards and cracking the global top 75 for current streaks. This streak was a test of consistency, resilience, and data-driven training, now powered by my WHOOP MG upgrade.

Compared to earlier months, May brought more intensity, more volume, and a closer look at the edge between growth and overreaching. WHOOP MG helped me navigate recovery with clarity, while Don’t Die turned every day into a measurable opportunity to improve.

Strain: Most Active Month So Far

May blew past every month in terms of total activity, with 57 tracked workouts totaling 50 hours and 38 minutes. That included:

• 31 runs
• 6 rounds of golf
• 4 walks
• And even a new addition: paddleboarding

My average daily strain held steady at 14.1, but with more training volume than ever before. Not surprisingly, this led to an uptick in overreaching days, especially Sundays, which averaged a 15.6 strain.

What is Overreaching?
Overreaching happens when your strain exceeds your recovery readiness. It’s sometimes necessary for growth, but repeated too often can wear you down. WHOOP flagged several days in May where I went past optimal load.

Training takeaway: I need to protect the green recovery days and use them wisely, not ignore them.

Recovery: Quietly Getting Stronger

While I trained harder, my body responded. Here’s what the WHOOP MG data showed:

• Heart Rate Variability (HRV): 30 ms (up from 29 ms in April and 25 ms in January)
• Resting Heart Rate (RHR): 47 bpm (matching April and down from 50 bpm in January)

Even with more activity, my cardiovascular health improved. This shows my body is adapting and recovering more efficiently than in previous months.

WHOOP MG Insight: Watching HRV and RHR trends is far more important than watching daily numbers. These small, steady changes signal big health wins.

Sleep: Slightly Down, Still Effective

Sleep saw a minor dip this month:

• Average hours slept: 8h10m (down from 8h19m in April)
• Restorative sleep: 1h46m (SWS) and 1h10m (REM), both slightly lower than April

Still, I hit 7+ hours of sleep every single night, which is essential for earning 100 points in Don’t Die. Even on more active days, I stayed consistent with wind-down routines and sleep timing. I took a few naps as well due to some restless nights after starting a regular sauna protocol this month along side Bryan Johnson.

Pro tip for Don’t Die players: Use WHOOP to dial in your personal bedtime sweet spot. Meeting your sleep need is the simplest way to secure one-third of your daily score. My daily target is a 9:45 PM bedtime and a 7:15 AM wake-up time. Consistent sleep timing makes all the difference.

Don’t Die: 100 Days and Leaderboard Highlights

On May 30th, I officially crossed 100 days of perfect 100s in Don’t Die. I ranked:

• #75 globally for current streaks
• #84 for best streaks
• #64 in the global weekly leaderboard

My better habits built a streak and a baseline for long-term health.

5 Tips for Scoring 100 Daily in Don’t Die

If you’re trying to build your own streak, here’s what’s working for me in the Don’t Die game:

1. Sleep first. Aim for 7+ hours every single night. Set a wind-down time and protect it.
2. Move daily. Even walks or golf sessions can hit your steps and calorie goals.
3. Avoid overtraining. Pay attention to WHOOP’s recovery score before going all in.
4. Mix it up. Running, paddleboarding, walking, and golf kept things fun and sustainable.
5. Follow the trends. WHOOP MG gives you long-term insight. React to patterns, not panic moments.

Bonus tip: Celebrate consistency. Every streak starts with day one. Show up and the numbers take care of themselves.

Final Thoughts

May brought more activity, higher intensity, and a level of performance I couldn’t have managed a few months ago. The WHOOP MG helped guide my recovery. Don’t Die gave me a clear daily target. Together, they’ve created a feedback loop that keeps me pushing, learning, and improving.

Here’s to the next 100! 🙌

Copy of My Whoop Data for April 2025

🩺 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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Breaking 20 minutes for 3 miles isn’t just a personal record, it’s a strategic play for longevity, VO₂ Max gains, and slowing the pace of aging.

Today, I broke a goal I’ve been chasing for months. For nearly a year, I’ve been training with one strategy in mind: run faster and age slower. That approach paid off this morning when I ran 3 miles in 19:40, averaging 6:33 per mile. It wasn’t just a win on the stopwatch. This effort also delivered a measurable boost to my cardiovascular health and biological age.

According to my WHOOP data, this effort boosted my VO₂ Max from 58 to 60, placing me in the top 5 percent for my age group of 45-year-olds. Even more exciting, my WHOOP Age dropped by another 0.2, making me now 11.4 years younger than my chronological age with a pace of aging of just 0.2x. This was my fastest 5K ever, but more importantly, it was a longevity milestone.

Why VO₂ Max Is the Metric That Matters

VO₂ Max is a powerful predictor of long-term healthspan. It measures how much oxygen your body can use during peak activity, a direct reflection of cardiovascular efficiency and muscular oxygenation.

A recent study shows that higher VO₂ Max values are associated with reduced risk of chronic diseases and increased lifespan. In fact, it may be one of the most accurate predictors of all-cause mortality, more so than smoking or diabetes.

By pushing into Zone 4 heart rate territory (170 bpm) during this run, I wasn’t just going for speed. I was triggering adaptations that increase VO₂ Max, improve mitochondrial density, and stimulate cardiac output.

The Longevity Value of Anaerobic Workouts

Most of my daily runs are between 5 to 7 miles at an aerobic pace, which helps build endurance and support recovery. But short, fast efforts like today’s sub-20 three-miler place a very different kind of stress on the body.

Over the past few months, I’ve been adding these shorter, high-intensity runs once or twice a week, depending on how my body feels. They activate fast-twitch muscle fibers, demand high cardiac output, and push my lactate threshold higher. These are all key adaptations that improve both performance and long-term health.

This blend of aerobic base-building and anaerobic threshold work is what researchers call polarized training. It is one of the most evidence-backed ways to boost VO₂ Max. Even Bryan Johnson’s protocol blends steady-state movement with bursts of intensity to optimize healthspan.

Healthspan Gains You Can Feel (and Track)

Over the past two weeks, since switching to the new WHOOP MG, which now tracks VO₂ Max and WHOOP Age, I’ve been able to measure the impact of my training more precisely. It’s one thing to feel fitter. It’s another to have the data to prove it. Here’s what happened following today’s breakthrough run:

• VO₂ Max increased from 58 to 60
• Pace of aging improved to 0.2x
• WHOOP Age dropped to 34.0
• Heart rate hit 170 bpm in Zone 4
• Cadence averaged 175 steps/min
• Elevation gain of 128 ft over 3 miles

My run wasn’t just a personal record, it was clear biological feedback that the training is delivering real results.

Final Thoughts

Hitting this milestone is about aging slower, not just about running faster. Every step today reflected months of effort, smart training structure, and a focused intent to improve my cardiovascular health.

VO₂ Max is one of the most powerful levers we have to increase longevity, and it is trainable at any age. The combination of aerobic volume and anaerobic intervals is proving to be the perfect formula for performance and healthspan gains.

New goal: Get to VO₂ Max 62 and run a 5K in sub-19:30 by the end of summer (September 1st).

🩺 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

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!

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Science shows the real danger of worn-out running shoes is hidden inside the foam and here’s when to replace them to protect your joints and your future.

Today, I hit 350 miles on my current pair of running shoes. After nearly 20 years of running in Nike Pegasus, I decided to switch things up and try the Nike Vomero 17s. This is usually the mileage mark where I start thinking about replacing my shoes. But this time, instead of relying on habit or feel, I wanted to dig into the science.

Lately, I’ve been more focused on long-term health and physical resilience, and that means making informed choices, especially when it comes to gear that directly affects my joints. So I did a deep dive into the research on shoe lifespan, midsole foam degradation, and how all of it connects to injury risk and joint longevity.

Why Most Runners Wait Too Long

Ask five runners when to change shoes, and you’ll probably hear “every 300 to 500 miles” or “when the tread is worn.” Some even go by how the shoes feel. The truth is, your feet and knees may not notice the damage until it’s too late.

According to the latest scientific research, running shoe foam begins to lose its cushioning and rebound long before it shows on the outside. That means the very structure that protects your joints starts to break down while the upper and tread may still look good.

The Science of Foam Breakdown

Studies published in The Journal of Sports Sciences and the British Journal of Sports Medicine show that EVA foam midsoles can lose up to 45 percent of their shock absorption by 300 to 500 kilometers. That’s around 186 to 310 miles. Worn-out midsoles lead to higher ground impact, subtle changes in running form, and more stress on your knees, hips, and lower back.

This matters even more if you’re focused on preventing long-term wear and tear. Given how many miles I log each week, it’s something I take seriously. The research shows that modern running shoes do their job well until the internal cushioning breaks down. Once that happens, the impact forces shift to your joints and connective tissues.

What Makes the Nike Vomero 17 Special

Shoes like the Nike Vomero 17 combine ZoomX foam with ReactX. These are high-performance materials that outperform traditional EVA, but they are not immune to breakdown. Based on research and product testing, ZoomX begins to show reduced energy return after 350 to 450 miles.

That’s where I’m at right now. The foam still feels good, but knowing what I know now, I’ll be swapping them out for a fresh pair soon. I’d rather be proactive than feel it in my knees a few months from now.

Running Shoe Foam Lifespan Comparison

Wondering when to retire your running shoes? Here’s a breakdown of today’s most popular models and how long they typically last based on their midsole foam.

Longevity Is About More Than Diet and Labs

If you follow the “I Won’t Die” blog, you know longevity isn’t just about food, supplements, or sleep. It’s also about protecting your physical structure. Running is amazing for cardiovascular health, but only when done safely. Every step puts force through your joints, and good shoes are your shock absorbers.

I’ve also started taking collagen peptides as part of my longevity protocol. Collagen is a key component of joint health, and recent studies show that collagen supplementation may improve tendon and ligament strength, especially when paired with resistance or impact exercise like running. But collagen alone can’t save you from bad footwear. It works best when you also reduce excess impact through smart gear choices.

Our Take on the Research

The best way to make your runs safer is to track your shoe mileage, not just how they feel. I use an app called RunKeeper and track each run. You can also rotate shoes giving the foam time to decompress and may extend each pair’s usable life by 10 to 20 percent. Still, if you’re anywhere in the 300 to 450 mile range, it’s time to prepare for a replacement.

Joint replacements are possible, but prevention is far better. Your shoes are easy to replace, but your original joints are not. If you want to keep running for decades, which is my plan, treat your shoes like it matters, because it does.

Final Thoughts

The idea of living longer is exciting, but it only works if your body can keep up. Whether you’re chasing PRs or just chasing your kids, your running shoes play a quiet but powerful role in your healthspan.

At 350 miles, my Vomero 17s have done their job. Time to reward my joints with a fresh pair. And if you’re running in shoes that feel “just fine,” check the mileage anyway. The future version of you will be glad you did.

🩺 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

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

Follow us on Don't Die, Facebook, X, Instagram, YouTube, and LinkedIn for Blueprint longevity and Bryan Johnson updates.

📬 Subscribe to I Won’t Die Newsletter

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