At 21, my doctor told me I had high blood pressure.
Not unusual for a 60-year-old. Pretty unusual for a 21-year-old in otherwise good shape.
They ran the tests. Found nothing. No kidney disease, no hormonal disorder, no obvious cause. Their answer: you’ll probably need to manage this with medication for the rest of your life.
So I did. I took the pill, accepted it as a genetic hand I’d been dealt, and moved on.
That was the deal for years. The medication worked. I didn’t think much about it.
Then, around 45, something changed. Not a health scare, just a question that started bothering me and wouldn’t stop: if I’m already on one medication at 45, what does 65 look like? What about 75?
I didn’t want to find out by letting it happen.
That question is what got me deep into longevity research. Not as a doctor or researcher, just as a regular person with a body that needed managing and a strong reason to keep the pill count from growing.
I’m MVHK. I’m 50. I still take blood pressure medication. I’ve made peace with that. Stopping it would be reckless. I also take a statin occasionally for cardiovascular prevention. Those are the two. My goal is that they stay the two.
Here’s where I stand after five years of applying the science to a real body with a real genetic challenge. Bloodwork from February 2026:
The Biomarker Dashboard (Feb 2026)
| Marker | My Result | Context |
|---|---|---|
| CRP (inflammation) | < 0.6 mg/L | Average US adult: 2-4 mg/L. Mine is below the detection threshold. |
| ApoB (cardiovascular risk) | 0.92 g/L | Target for low risk: under 1.0. Attia targets under 0.9 for high-risk patients. |
| Total Cholesterol | 4.37 mmol/L (169 mg/dL) | Optimal range. |
| LDL Cholesterol | 2.59 mmol/L (100 mg/dL) | Well within optimal. |
| Triglycerides | 1.22 mmol/L (108 mg/dL) | Optimal (target under 1.7). |
| Fasting Glucose | 5.1 mmol/L (92 mg/dL) | Non-diabetic, non-pre-diabetic range. |
| HDL | 1.26 mmol/L (49 mg/dL) | Acceptable. Something I’m actively working on. |
| Blood Pressure | 130/85 mmHg | Medicated. Without medication it would be higher. |
| Creatinine / GFR | 95 µmol/L / 1.35 | Normal kidney function. |
These aren’t genetic gifts. At 21, my cardiovascular system was already off. These numbers are the result of five years of consistent, evidence-based habits applied to a body that started with a bad hand.
What This Protocol Is (and Isn’t)
This isn’t a 30-day challenge. It’s not a supplement stack you order on Amazon. It’s not a trendy diet.
It’s a system built from real research, personal testing, and five years of figuring out what actually moves the biomarkers that matter: inflammation, metabolic health, cardiovascular risk, and body composition.
Everything in it is backed by peer-reviewed research, not press releases. I track my own bloodwork quarterly, weigh myself daily, and monitor my blood pressure. No off-label drugs, no experimental protocols. Only interventions that have a clear human evidence base and a reasonable safety profile.
A few things it’s not: it’s not medical advice for you. My biology is mine, and your starting point is different. It’s also not the Peter Attia protocol. I’m not an MD. I don’t run a concierge practice charging $100k a year, and I don’t recommend rapamycin to 45-year-olds. What I offer is what an ordinary person with no medical degree can actually achieve through discipline, data, and consistency over time. That’s a different thing, and honestly, it’s more useful to most people.
The 5 Pillars
1. Movement, every day, no exceptions
Two brisk walks per day, about 60 minutes each. Bodyweight training plus cycling intervals (2x 15 minutes at 200W) on training days. Zone 2 cardio is the foundation of all of this. It moves CRP and triglycerides more than almost any supplement I’ve ever tried.
2. Eating window: 16:8
I eat between 10 AM and 6 PM only. Not for calorie restriction, but for metabolic flexibility and insulin sensitivity. First meal is nutrient-dense: yogurt, collagen, dark chocolate, whole grains. Last meal is light and early.
3. Sleep
Lights out at 10 PM. Natural wake around 6 AM, no alarm. Minimum 8 hours. Red light in the evening, no screens after 8 PM. Sleep is where inflammation comes down more than anything else I’ve tested. That’s not just a feeling. It shows up in bloodwork.
4. Food: quality over quantity
No alcohol. No smoking, ever. High protein from lean meats and legumes. A rotation of vegetables to support microbiome diversity. Watercress, sardines, and olive oil are daily staples. My simple rule on organic: if I eat the skin, I buy organic.
5. Quarterly bloodwork
What gets measured gets managed. Every three months: ApoB, CRP, glucose, full lipid panel, liver markers. Daily weight on a Withings scale. Regular blood pressure checks. The protocol changes based on what the numbers say, not how I feel.
The Supplement Stack (Minimal)
| Supplement / Medication | Dosage | Why |
|---|---|---|
| Vitamin D3 | 2000 IU | September through June (northern hemisphere, low sun exposure) |
| Collagen BCP | 2.5g | Connective tissue and joint support |
| Omega-3 | 2g EPA+DHA | Cardiovascular and anti-inflammatory |
| Blood pressure medication | Prescribed | Genetic necessity. Too risky to stop. |
| Statin | Prescribed, as needed | Prevention, not a reaction to a crisis |
I list the medications because leaving them out would be dishonest. This protocol doesn’t make medication unnecessary for everyone, including me. What it does is give the medication the best possible environment to work in and prevent the body from finding reasons to add more. Every item on this list has a specific biomarker reason for being here. Everything else I’ve tried, I’ve removed.
Want the weekly version of this?
Every Saturday, I send one longevity study, one practical takeaway, and one update from the protocol. Readable in under 5 minutes.
No hype. No supplements to sell. Just the signal from the noise.
Disclaimer
This protocol is built for my biology, my bloodwork, and my goals. It’s a living document and gets updated as the evidence evolves and my numbers respond.
It’s not a prescription for you. What works for me may not work for you, and some of it could be wrong for your individual health situation. Always talk to your doctor before changing medication, adding supplements, or starting a new exercise program.
Last reviewed: May 2026.