Step 1 · About you

How old is your body, really?

Q: When does cellular autophagy start and peak during human fasting?

In humans, hepatic glycogen depletes by >60% after 14–16 hours of fasting, dropping insulin and activating AMPK to initiate early ULK1 phagophore nucleation. Autophagic flux and ketone (BHB) histone deacetylase inhibition accelerate significantly between 18 and 24 hours, while deep macroautophagy and PINK1/Parkin mitophagy peak between 36 and 48 hours.

Q: How much protein and leucine per meal is needed to trigger muscle protein synthesis (mTORC1)?

Skeletal muscle requires a bolus clearing the Leucine Trigger Threshold (~2.8g leucine per meal under age 35, rising to 3.2g–3.5g leucine after age 40–50 due to anabolic resistance) via Sestrin2 to activate mTORC1. This corresponds to 35–45g of high-quality protein per meal across 3–4 daily meals (totaling 1.75–2.1 g/kg/day).

Q: Why is heavy weight lifting critical for women's bone mineral density and menopause?

According to Wolff's Law, osteocytes require mechanical forces exceeding ~1,500 microstrain to trigger osteoblast bone formation. Light weights do not cross this threshold. The randomized LIFTMOR trial (Watson et al., JBMR 2018) proved that supervised heavy compound lifting (5 sets of 5 reps at 80–85% 1RM) safely reversed lumbar spine and femoral neck bone loss in postmenopausal women.

Q: How should premenopausal women adapt intermittent fasting across their menstrual cycle?

Premenopausal women have high hypothalamic kisspeptin sensitivity to energy deficits during the late luteal phase (the 7–10 days before menstruation when progesterone peaks). Performing 14–16h fasts during the follicular phase (Days 1–14) and stepping back to a gentle 12–13h overnight circadian fast during the late luteal phase protects thyroid T3, progesterone, and sleep.

Q: Why are ApoB, Lipoprotein(a), and Fasting Insulin better than a standard cholesterol or glucose test?

Standard LDL-C only measures cholesterol mass, whereas Apolipoprotein B (ApoB) counts the exact number of atherogenic particles capable of penetrating the arterial endothelium (longevity target <70 mg/dL). Lipoprotein(a) captures inherited particle risk (affecting 1 in 5 people), and Fasting Insulin (<6 uIU/mL) detects insulin resistance 10–15 years before HbA1c or fasting glucose rises.

Move the sliders below. Your biological age updates live in the top bar, and every plan, tool and checkup on this page adapts to you.

Tell us about youSex, age, weight and a few fitness numbers
See your biological agePinned in the top bar while you scroll
Follow your planDo, avoid, tools and checkups for your age

Your details

Everything on the page updates as you change these.

1. BIOLOGICAL SEX

2. BODY WEIGHT 78 KG (172 LBS)

45kg 140kg

3. YOUR AGE

YRS

18 100

5. FITNESS NUMBERS OPTIONAL

Not sure? Leave them as they are. They start at the average for your age.

RESTING HEART RATE 58 BPM

40 AthleteOptimal90 High

HEART RECOVERY (HRV) 64 MS

20 LowStrong120+ Peak

CARDIO (VO2 MAX) 48 ML/KG

25 LowTop 20%70 Elite

STRENGTH TRAINING 3X / WK

0 NoneIdeal6x High

YOUR BIOLOGICAL AGE SCORE

Aging Slower Than Your Calendar Age

3.8 YRS YOUNGER

BIOLOGICAL AGE

28.2YRS

ACTUAL AGE

32.0YRS

AGING SPEED

0.86YR/YR

14% slower

← 10Y YOUNGER ACTUAL AGE 10Y OLDER →

SEX: XY-MALE · AGE: 032 YRS
BIO-AGE: 28.2 YRS · VO2: 48

FIG. 01 — ANATOMICAL ATLAS & BIOLOGICAL TELEMETRY
UPDATES AS YOU CHANGE YOUR DETAILS

YOUR DAILY TARGETS

Step 2 · Your plan

What to do, what to avoid, and your #1 step this week.

What to do, what to skip, and the warning signs to watch, for your age and sex.

+ View Lifespan Timeline Schematic (Ages 20–90) EXPAND ▾

Step 3 · Tools

Plan your fasting, protein and training.

Pick a tool. Each one already uses your age, sex and weight from step 1.

FASTING DURATION (8 TO 72 HOURS) 18 HOURS FASTED

8H 72H

+ Learn the Science Behind Autophagy, Ketones & Circadian Fasting (3 Modules) EXPAND ▾

Step 4 · Learn

Understand the science, one topic at a time.

See how each number changes your health, browse 12 health topics or check popular claims in the myth checker. Tap any card to read more.

Research library

Everything for peak health, topic by topic

30 topics, each with its own page of research, animated diagrams, tests you can try and a plan. See all →
Updated Oct 2026 · 111 new studies from 2025–26 → Test yourself →

Heart & fitness

Strong evidence VO2 max 5× higher risk of death for the least fit vs the fittest Good evidence Resting heart rate +9% risk of death for every extra 10 beats per minute Good evidence HRV +32–45% risk of a first heart attack or stroke with low HRV Strong evidence Cardio & steps −31% death risk at 150–300 min of moderate exercise a week Strong evidence Blood pressure 2× risk of dying from heart disease or stroke for every 20 mmHg higher (top number)

Strength & body

Strong evidence Muscle & strength +16% risk of death for every 5 kg weaker grip Good evidence Balance & mobility +84% risk of death for people aged 51–75 who couldn't stand on one leg for 10 seconds Good evidence Waist & body fat 2× risk of early death with a large waist vs a small one, even at the same BMI

Recovery & repair

Good evidence Sleep +12% risk of death sleeping under 6 hours a night Early evidence Fasting & autophagy 2016 Nobel Prize for discovering how autophagy works Early evidence Sauna & heat −40% death risk with 4–7 sauna sessions a week vs one Good evidence Recovery 1.7× injury risk in young athletes sleeping less than 8 hours a night

Food & life

Strong evidence Blood sugar −58% new diabetes in people with prediabetes who lost 7% of their weight and walked 150 min a week Strong evidence Food & fibre −30% heart attacks, strokes and heart deaths on a Mediterranean diet with olive oil or nuts Good evidence Friends & purpose +50% higher odds of staying alive for people with strong social ties Strong evidence Protein 1.6 g/kg of protein a day, the point where extra muscle gains from training level off Good evidence Supplements −22% autoimmune disease with 2,000 IU of vitamin D a day over 5 years Strong evidence Alcohol & smoking 10 yrs of life lost by lifelong smokers, almost all of it regained by quitting before 40

Mind & mood

Good evidence Stress 5 min a day of slow 'cyclic sighing' lifted mood more than mindfulness meditation Strong evidence Mental health 218 trials pooled: walking, jogging, yoga and strength training all eased depression Good evidence Brain & memory 45% of dementia linked to 14 changeable risk factors

Hormones & inner health

Good evidence Hormones −10–15% testosterone after one week of 5-hour nights in healthy young men Good evidence Gut microbiome 38 trillion bacteria in an average body, roughly one for every human cell Good evidence Longevity tests +70% 30-year heart risk in women with the highest inflammation (hsCRP)

Everyday body care

Good evidence Hydration +39% risk of chronic disease in adults with blood sodium above 142, a sign of too little fluid Strong evidence Skin −24% skin ageing over 4.5 years with daily sunscreen vs using it when people felt like it Good evidence Eyes & vision 50% of the world expected to be short-sighted by 2050 Good evidence Posture & back 619M people with low back pain worldwide, heading for 843 million by 2050

Tech & environment

Good evidence Wearables & AI 7k steps a day linked to 47% lower death risk; benefits keep rising more slowly after that Good evidence Light & environment +30% depression risk in people with the brightest nights; bright days cut it by about 20%

+ Read 6 Frequently Asked Clinical Longevity Questions (FAQ) EXPAND ▾

FAQ-01 // When does cellular autophagy start and peak during human fasting?

In humans, hepatic glycogen depletes by >60% after 14–16 hours of fasting, dropping insulin and activating AMPK to initiate early ULK1 phagophore nucleation. Autophagic flux and Beta-Hydroxybutyrate (BHB) ketone histone deacetylase inhibition accelerate significantly between 18 and 24 hours, while deep macroautophagy and PINK1/Parkin mitophagy peak between 36 and 48 hours (Ohsumi, 2016 Nobel Prize in Physiology or Medicine).

FAQ-02 // How much protein and leucine per meal is needed to trigger muscle protein synthesis (mTORC1)?

Skeletal muscle requires a bolus clearing the Leucine Trigger Threshold (~2.8g leucine per meal under age 35, rising to 3.2g–3.5g leucine after age 40–50 due to anabolic resistance) via the Sestrin2 sensor to activate mTORC1. This corresponds to 35–45g of high-quality protein per meal across 3–4 daily meals (totaling 1.75–2.1 g/kg/day), with recent human tracer studies proving there is no 30g absorption ceiling (Trommelen et al., Cell Reports Medicine 2023).

FAQ-03 // How strongly does VO2 max predict biological age and all-cause mortality?

In the landmark Cleveland Clinic study of 122,007 adults (Mandsager et al., JAMA Network Open 2018), cardiorespiratory fitness (VO2 max) was the single strongest predictor of survival. Moving from the bottom 25th percentile to elite fitness (top 2%) reduced all-cause mortality by 80% (a 5-fold survival advantage) with no upper limit of benefit. Combining 150–240 min/week of Zone 2 nasal aerobic training with one weekly 4×4 VO2 max interval session maximizes stroke volume and mitochondrial density.

FAQ-04 // Why is heavy weight lifting critical for women's bone mineral density and menopause?

According to Wolff's Law, osteocytes require mechanical forces exceeding ~1,500 microstrain to trigger osteoblast bone formation. Light weights do not cross this threshold. The randomized LIFTMOR trial (Watson et al., JBMR 2018) proved that supervised heavy compound lifting (5 sets of 5 reps at 80–85% 1RM in deadlifts, squats, and overhead presses) safely reversed lumbar spine and femoral neck bone loss in postmenopausal women.

FAQ-05 // How should premenopausal women adapt intermittent fasting across their menstrual cycle?

Premenopausal women have high hypothalamic kisspeptin neuron sensitivity to energy deficits during the late luteal phase (the 7–10 days before menstruation when progesterone peaks). Performing 14–16h fasts during the follicular phase (Days 1–14) and stepping back to a gentle 12–13h overnight circadian fast during the late luteal phase protects thyroid T3 conversion, luteal progesterone, and sleep architecture.

FAQ-06 // Why are ApoB, Lipoprotein(a), and Fasting Insulin better than a standard cholesterol or glucose test?

Standard LDL-C only measures cholesterol mass, whereas Apolipoprotein B (ApoB) counts the exact number of atherogenic particles capable of penetrating the arterial endothelium (longevity target <70 mg/dL). Lipoprotein(a) captures inherited particle risk (affecting 1 in 5 people), and Fasting Insulin (<6 uIU/mL) detects hyperinsulinemia and insulin resistance 10–15 years before HbA1c or fasting blood glucose becomes abnormal.

Step 5 · Checkups

Blood tests and screenings to ask your doctor about.

Target ranges, a screening checklist you can tick off, and how each organ system ages.

ACTIVE OPTIMIZATION VECTOR:

CODE	BLOOD TEST / BIOMARKER	OPTIMAL TARGET	HOW OFTEN	WHY IT MATTERS