Blueprint

Fountain-of-Youth.com

 Blueprint Design Guide
   Step 1: Establish Baseline
   Step 2: Set Goal(s)
   Step 3: Design Protocol
   Step 4: Get Started
   Step 5: Track Progress
$10K Blueprint Challenge
   Rules
   Financials
    Marius Krebs’ Protocol
    Current Results
       5 Pillars:
           Physical Fitness
           Diet & Supplements
           Sleep
           Mental Health
           Meditation
       Latest Photos
       Monthly Notes
About Marius Krebs
Connect
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   Medium
   Twitter
   Newsletter + Discord:
  

hi@fountain-of-youth.com


Imprint & Privacy Policy

© 2024 Marius Krebs, Fountain-of-Youth.com


$10,000 BLUEPRINT CHALLENGE 
Inspired by Bryan Johnson & on the mission find out whether spending $10,000 is enough to build my Autonomous Self
 & rank top tier in the Rejuvenation Olympics. (Update: I am ranking there already!)  


Budget Left: $0

Challenge Ended: Aug’24


UPDATE:  The  Challenge is over and I am currently processing (and waiting for) results. Expect a video to round it all up very soon!
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RESULTS (2024-09):
+ Ranking 33rd place on the Rejuvenation Olympics
+ Accumulating aging damage slower than 82% of 18 year olds, and only 1.3% faster than Bryan Johnson.
+ Best Pace of Aging: 0.72 (Duedin)
+ V02 max: 55.25 mL/(kg·min), top 2.3% of 20 year olds (Cooper Test 16. Nov ‘23, 2977m)
+ Sleep performance +30% & readiness 16% (oura; avg. p.a. since 2021)
+ Body inflammation (CRP <1.0), waiting to do hsCRP
+ Meditated for +1100 Hours since 2016 



NOTE: This website is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.

Also, I know this website looks like Bryan Johnson’s protocol site. I built it that way so that you feel at home. This challenge is mostly built on top of a what the “most measured man in history” did, but modified & spiced up with my own flavours. Having a similar web presence makes our blueprints more comparable - in the end Bryan & me are rejuvenation athletes, and athletes compete (but tbh, I am also a vey big fan Bryan!)



Philosophy: Indefinite Eudaimonia


Today's Fountain of Youth = the scientific breakthrough(s) that enable indefinite youthfulness.

Science, Technology, Engineering, and Math (STEM) are the path forward for nearly all of humanity's frontiers. Since their inception, their complexity has increased exponentially. 

STEM draws the map to the Fountain of Youth, but in our quest it's easy to get lost in the countless longevity offers, scientific jargon, or data overload. Bryan Johnson's approach is facinating and deserves appreciation, but it is extreme.

My goal is to design a blueprint that is easy to understand, works at a fraction of the cost and keeps me (and you) younger than the most measured man in history.

The essence of this blueprint lies in combining mind mastery with a sense of adventure and a life well-lived. This philosophy defines how we walk the path to the Fountain of Youth, recognizing that the journey is as important as the goal. We embrace optimizing healthspan without being outcome-dependent.

Build and follow a system that optimizes your healthspan through harmonizing mental-, spiritual- & physical health, and readies you for the future. This blueprint ensures that our pursuit of longevity doesn't overshadow the essence of truly living. It invites you, to embrace your life's journey optimistically, prepared yet unburdened by our mortality.

This philosophy encourages living fully in the present while curiously preparing for an indefinite future. Every moment is an opportunity for growth, joy, and deciding to stay young.

So join the quest and have fun.
Embrace:
+ Truth through data and wisdom
+ Mind mastery over mind slavery
+ A good life over demanding the best possible
+ Group intelligence over individual complexity
Rebel against:
- Conformity in health
- Time being money
- Digital overload & addiction
- Short-term fixes at long-term expense

Does my Blueprint work? I don’t know yet. But, here is 
my baseline data:


From what I could find im not doing too bad. But please, prove me wrong - I am very curious to get a different angle on how I can improve.


For detailed Baseline test results see here (shoutout to NewZapiens who did incredible work on setting this resourceful sheet)
SLOW HOW FAST YOU AGE

My rate of aging is .72 based upon a state of the art epigenetic clock DunedinPACE. 
I am now accumulating aging damage slower than the average 10 year old and slower than 82% of 18 year olds. And just 1.3% faster than Bryan Johnson ;)


Fountain of Youth - Principles



Principle 1: Mind Matters Most An untamed elephant wreaks havoc and destruction. Your untrained mind is just like that. However, a trained elephant is immensely powerful. Therefore, mastering our minds is essential in any pursuit, as everything else follows a tamed mind.

Everything in your reality, from perception to reaction, starts and ends with your mind. 

Principle 2: Journey as an Adventure
Approaching the quest for longevity as an adventure keeps it exciting and enjoyable. Each step, taken with curiosity and vigor, helps us overcome short-term challenges and maintain long-term persistence.

Principle 3: The Good Life Win-Win
 If we succeed in our quest, we win. If we don't, but live a well-lived life, we still win. The ultimate victory is living fully for as long as possible.

Principle 4: Unhurried ExplorationDiscovering the Fountain of Youth implies a new relationship with time. In a fast-paced world, our approach is counterintuitive: we avoid stress and unhealthy competition. Prepared and future-ready, we savor the quest without a sense of urgency.



Blueprint Design Guide

This web site is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
Bryan Johnson’s exact Blueprint is likely neither yours nor mine.

Blueprint is a system that needs & calls for your health journey to be personalized. I've crafted this guide to help you design your very own Blueprint.

Step 1: Establish BaselineOnly what you can measure you can improve.

Any health journey begins with understanding where you're starting from. Data is key here. Like my early days with a Fitbit, if you've got a wearable, you're off to a good start.

My Data Tracking Tech Stack:
  1. Apple Watch Series 7
  2. Oura 3rd Gen
  3. Heart Rate Monitor
  4. Withings Body Cardio Scale

Based on what your wallet allows, I recommend:

Body Markers:
  • Weight, Height, BMI
  • Waist Circumference
  • Resting HR
  • HRV
Fitness Tests:

Blood Test:
Aim for a comprehensive blood panel (around 50 markers) every 3 months. Free guides that helped me:

Epigenetic Age Test:

Step 2: Set Goal(s)With your baseline in hand, it's time to set your sights on what to improve. For me, the journey was about shedding unhealthy habits first (e.g. smoking) and then finding balance. Typically we want something along those lines:



These goals or steps are neatly interconnected, but of course it is not a linear journey, i.e. you can start working out and attempt to rid yourself of weekend binges at the same time.

Be honest about where you're at. Trying to juggle too much too soon can be counterproductive & demotivating (believe me, I’ve been there plenty of times.)

I usually pick one thing to start and one to stop in a quarter.

Step 3: Design ProtocolGet the fundamentals right first - mental health, consistent quality sleep & exercise, and a nutritious diet. Start with the one thats easiest for you, then build from there. Use your baseline data to make informed decisions on which actions to take and what changes to make. Compile them in a list, sorted by areas. 
I work with the 5 pillar framework because every section is significant enough for me to stand on its own. Feel free to use it, but if something else works for you better, then great!




Next, think about automations and habits:

  • Internal: Form Habits → after sticking to a new routine for ~60 day it does not cost extra mental energy to do it. Then its a habit.

  • External: Automations → Meal prep (see my guide below) is the big one, feasible for most. More automations: Get a fitness coach, outsource blood work interpretation or supplement composition + many more. All depending on your preference and budget.

Step 4: Get StartedNow, dive in. Start with changing one habit at a time, monitor for a month or so, then tweak. My journey involved a lot of trial and error but each step brought new insights.

Step 5: Track Progress 
Regularly monitor and adjust your protocol based on ongoing data. This includes revisiting your fitness test results and biomarker levels to gauge progress. The cycle repeats from here on, and with new data, you'll establish a new baseline. Repeat this process as necessary to develop a protocol that suits you for the long term.

In my case, it took 5 years of trial and error to get the basics right. Now, I'm at a point where I can experiment with fine-tuning through supplements and a consistent fitness routine. Looking back, I would have started differently, but I'm confident that you can achieve significant progress within just a year.

$10,000 Blueprint Challenge


Start Date: 13/11/2023

Inspired by Bryan Johnson, I've launched the $10K Blueprint Challenge. 

Bryan’s protocol, though commendably thorough, represents an extreme. An eight-month deep dive into his methodology has led me to respect his intentions and resonate with his overarching philosophy. Yet, this doesn't translate to a complete alignment with every aspect of his approach & ideas. I realized that Blueprint is a system that must be individually tailored, accounting for your body’s needs and personal factors like family, work commitments or financial possibilities. In response, I've set out to develop a personalized blueprint that aligns with my unique circumstances and supports my goal of maintaining youthfulness and share the system I used to build it.

With a $10,000 budget (vs. Bryan’s $2 Million), my objective is to arrvie at a protocol that maximizes my health's positive impact and is sustainable long term. 

This website is more than just a journal; it's a window into my journey. Here, I'll be sharing regular updates, insights, and a transparent view of the efforts and finances involved. My hope is that this platform serves as a resource and, perhaps, a source of inspiration and entertainment to you.


Challenge Goals


  1. Create a sustainable longevity protocol that balances cost-effectiveness with efficacy, aiming to extend my healthspan.
  2. Unravel and simplify the process of designing and implementing a personalized health blueprint, making it accessible to a wider audience.
  3. Compete in the rejuvenation olympics within the next 3 to 6 months. It's not just a challenge; it’s a quest to possibly outpace Bryan.

RULES


  1. Extend the $10K budget as far as possible.
  2. Automate as many health functions as feasible.
  3. Focus on maximally slowing the aging process.
  4. Craft a Blueprint that adheres to the first three rules.
  5. Rigorously follow the Blueprint until the $10K budget is fully utilized.


Let the quest begin!

Financials


Below is the overview of my expenses so far (Last updated: 2024-01-26). Given the current run rate and planned expenses (e.g. 2 more rounds of testing), I’ll run out of money in August ‘24.



**DETAILED EXPENSE & FORECAST SPREADSHEET TO BE ADDED SOON**
Note: I only count expenses toward the challenge $10,000 budget, when they are incurred after the challenge start. That means all equipment & devices I owned or bought prior to the challenge start are not accounted for. However, I do line out what things I am using in the different sections (e.g. see Blueprint Design Guide above). IMHO this makes it most realistic since we all start off at different points. Let me know if you see that differently.

Marius Krebs’ Protocol


This is how I try to live my blueprint life, obiding to the 5 pillars for a good life. Of course, I am also a family father, husband and have a small ecommerce business that I need to run. So I need some flexibility in my protocol.

Current Results 



Results: Optimal Clinical Outcome Range

Epigenetic Aging Test Results: All epigenetic results are from doing the TruDiagnostics Complete test. 



Fitness Tests:ACSM Fitness Tests:
  1. Push ups, continuous: 54
  2. Sit and Reach: 25.59 inches (65cm)
  3. Grip Strength: Dominant Hand - 125lbs (57kg), ND - 120lbs (54kg)
  4. Bench press single rep max: TBD
  5. Leg press, single rep: max TBD
Other Fitness Tests:
  1. VO2 Max: 55.25 (est. through Cooper Test: 2978M)
  2. Continuous Hang: 118 (seconds)

5 Pillars & 4 Life Spices

Creating your own good life is simple. Just get the 5 key pillars right & freshen it up with the 4 life spices. The concept orignates with Milenko Vlajkov a role model & teacher in my life.

Good Life Ingredients:



This Blueprint is about getting consitency into my health protocol.

I have been doing lots of healthy stuff, especially over the last 2 years. Still, I have not been able to do it without interruptions (through e.g. holidays, etc.), not speaking of not thinking about it. Consequently, it always required additional mental effort. 

Consistency forms habits and habits won’t take additional mental effort.

Physical Health / Fitness


From a competitive swimmer at 16 to rediscovering fitness during my master's at 23, my journey has been a blend of discipline and self-discovery. My early swimming years, though reluctantly embraced, laid the foundation for my physical health. Post-17, I dropped active sports, reigniting my passion with a gym routine during my master's and later, embracing Crossfit in Berlin in 2019. This period marked a shift towards understanding exercise mechanics and correct form.



Pre-Challenge Fitness:I have done much of pre-challenge fitness already, but have been lacking consistency & a clear protocol.

  1. Yoga: A daily practice since 2021, with at least one extended session weekly.
  2. Steps: Averaging 11,300 daily steps since 2021.
  3. Fitness: A mix of weekly HIIT sessions, occasional runs, and upper body/core strength workouts.
  4. Cardio Activities: Highlighted by a half marathon in Oct. 2022 and a challenging hike in Sept. 2022.
  5. Thermal Exposure: Daily cold showers (after hot) and regular sauna sessions from Sept. to Dec. 2022.

New RegimeInspired by Andrew Huberman’s routine, I've designed a fitness routine that emphasizes strength and cardio, maintaining the positives from my previous activities.

Automations

  1. A single, consistent workout protocol.
  2. Emphasis on bodyweight exercises & procuring basic training devices to eliminate the need for a gym subscription & commute.

Weekly Fitness Plan

Following a blend of Huberman and Bryan Johnson's protocols, I have access to minimal equipment like a Pullup Bar, TRX, Dumbbells, and Resistance Bands. Huberman's flexibility allows workout adjustments across the week to fit schedules. 

-> My Fitness Protocol with exercise descriptions here <- 




Breakdown

Each day begins with a specific style of Yoga to complement the previous day's focus.

  • Monday: Torso & Neck Resistance Training (60 mins) - VIDEO
  • Tuesday: Long Endurance Workout (60-90 mins)
  • Wednesday: High-Intensity Interval Training (30 mins)
  • Thursday: Arms, Neck & Calves Training (60 mins)
  • Friday: Moderate Cardiovascular Training (40 mins)
  • Saturday: Leg Resistance Training (60 mins)
  • Sunday: Recovery with Heat & Cold Exposure (120-200 mins) 

The workouts alternate between heavier and moderate-lighter weights monthly (Schedule A & B).

Future Considerations

  1. Incorporate a daily 30min walk for consistent 10,000 steps.
  2. Set skill-based goals like mastering a handstand or muscle-up.
  3. Add a grip strength training routine.



Diet


A heartfelt thanks to my mother is where my dietary journey begins. Her teachings in the kitchen and emphasis on wholesome eating have been instrumental. Our sibling rivalry over who gets more salad speaks volumes of the healthy habits she instilled. Despite a brief detour into the realm of frozen pizzas and lasagnas during my adolescent years, my diet has remained largely beneficial, a testament to her influence. So, for shaping my nutritional foundation with care and wisdom, thank you, Mom.

Pre-Challenge Dietary Habits
Pre 2020, I was engaged in regular snacking binges & no meal was a real meal to me without meat in it. Best, red greasy meat. Since then an awful lot changed:

  1. Flexitarian Approach: 2020 I've cooked only vegetarian. Since 2021, I added in occasional meat and fish (but limiting red meat).
  2. Quality of Food: Prioritized fresh, minimally processed, mostly organic ingredients.
  3. Nutrient Focus: Ensured a diet rich in fiber, greens, and fruits.
  4. Intermittent Fasting: Practiced 17/18-hour fasting cycles until Spring 2023, halted due to inadequate calorie intake.


A Typical Day Pre-Challenge:

  • Morning: Skipped breakfast.
  • Lunch (2-3 PM): Consistent musli base with hot water, fruits, plant yogurt, or a smoothie, and nut butter.
  • Dinner (6-7 PM): Varied home-cooked meals, sufficient for 2-3 days. Dining out occasionally resulted in late meals.

New Blueprint DietAdopting a combination of the Mediterranean Diet and Blueprint Recipes, my daily meal plan now looks like this:

  1. 8.30-9.30 AM: Breakfast
  2. 1-2 PM: Lunch
  3. Before 2.30 PM: Snack
-> Details


8.30-9.30 AM: BREAKFAST
Every day the same (and I love it):

A nutritious smoothie with Green Giant ingredients, combined with self-mixed musli and fruits.


Green Giant Smoothie Recipe (VIDEO):

Serves two - Add in below order
  • 1 Apple
  • 1 Banana
  • A handful of Organic Berry Mix
  • Ginger (half thumb size)
  • Curcumin (3g powder or half thumb size)
  • A pinch of Black Pepper
  • 1 tbsp. Peanut Butter
  • Water, Kefir or Plant Milk (fill just below the berries)
  • Kale or Spinach
  • Supplements:
  • 1 tbsp. Creatine
  • 4 tbsp. Collagen Peptides
  • 2 big tbsp. Raw Unprocessed Cacao Powder
  • 1/2 tbsp. Cinnamon
  • 1 tbsp. Spirulina
  • 1 tbsp. Chlorella
Blend all ingredients until smooth and enjoy!

Sugar-Free Muesli Premix Recipe (VIDEO) 

Total Weight: 4950 grams (lasts me 2-2.5 months)

What You'll Need:

Make sure you have a large mixing bowl, some mixing tools, and a kitchen scale.

Base Ingredients and Their Proportions:
    • Oats: 1500g (30.3%) 
    • Sprouted Muesli: 1500g (30.3%) 
    • Hemp Seeds: 500g (10.1%) and Cacao Nibs: 500g (10.1%) 
    • Goji Berries: 350g (7.1%) 
    • Pumpkin Seeds: 300g (6.1%), Linseeds (Flax Seeds): 200g (4.0%), and Chia Seeds: 100g (2.0%) to complete the mix.

Mix everything together and store in dark, airtight containers.

 


1-2 PM: LUNCH
Rotating meals, with consistent staples. Mealprepped weekly:

The day's largest meal, comprising a base plus toppings, always served with a mixed salad.
  1. Base: Rotates & is prepped weekly
  2. Toppings: Vary daily, typically including protein sources like tofu, eggs, chicken, or fish.

Before 2.30 PM: SNACK
Nuts, berries, and 100% dark raw unprocessed chocolate, or soup.


Principles for Nutritional Balance
  1. Organic and Seasonal: Prioritize organic, regionally sourced, and seasonal foods.
  2. Wholesome Choices: 100% exclude processed foods, sugars, dairy products, and alcohol.
  3. Macronutrient Ratio: Aim for 50% carbohydrates, 30% protein, and 20% fats.
  4. Carbohydrate Quality: Focus on whole grains and complex carbs.
  5. Fiber-Rich Diet: Emphasize greens like spinach and kale.
  6. Protein Sources: Combine plant-based (legumes, nuts) and select animal proteins (responsibly sourced eggs, poultry, wild-caught fish, and seafood).
  7. Healthy Fats: Primarily unsaturated fats, such as olive oil and nuts.

Automations for Efficiency

  • Meal Preparation: Bulk cooking once per week to minimize daily kitchen time (reduced from 1-2 hours to 30 minutes).
  • Weekly Rotation: Keeping meals exciting with weekly changes, catering to family preferences.
  • Bulk Purchasing: Opting for bulk purchases for cost-effectiveness and quality.
  • Weekly Grocery Shopping: Fresh groceries sourced weekly.

  -> View my weekly Grocery Shopping List <-

Data-Driven Adjustments for Challenge

Based on my baseline biomarker analysis, I've fine-tuned my diet to optimize my aging clock:

  1. Protein Priority: Add lean meats & fish (1-2 p.W.) and nuts are now dietary staples.
  2. Up Phytochemicals: Enhanced consumption of leafy greens, raw cacao, EVOO.
  3. Iron-Rich Foods: Increased intake of kale, oysters, anchovies, and mackerel.
  4. Strict Meal Order: Fiber & vegetables → Protein → Carbs
  5. Fasting Regimen: Eating window set to 8 AM - 3 PM (M-T), flexible on weekends, with no meals after 5 PM.

Future Considerations

  1. Calorie Tracking: To better understand and manage energy intake.
  2. Weekly 24-Hour Fast: As an alternative to intermittent fasting.


Example Meals I have for Lunch:

Mushroom-stuffed Spaghetti Pumpkin with Beluga Lentils & Natural Rice 
Steamed & Roasted Veggies, with Smokey-Hummus and Natural Rice 
Chickpea-Lemon Stuffed Sweet Potato with Chicken Breast & Sala

Afternoon Snack



Meal Prep and Ingredient GuidelinesMy Sunday meal prep ritual, crucial for maintaining a balanced diet, revolves around variety and practicality. Here’s how I approach it:
  1. Wholesome Carbohydrates: Each week, I prepare a staple carbohydrate like brown rice or sweet potatoes. These serve as a versatile base for various meals.
  2. Vegetables:
    • Staples: Broccoli and cauliflower, steamed, accompany every lunch.
    • Seasonal Variety: I add in seasonal (mostly roasted) vegetables like currently pumpkins or beets. I often include other favorites like carrots or sweet potatoes.
  3. Protein Sources:
    • Plant-Based: A variety of legumes form the basis of proteins. Think hummus, red lentil daal, brown lentil stew, or beluga lentil mixes.
    • Animal Protein: Once or twice a week, I incorporate animal proteins like chicken or fish, which I prepare and freeze in advance for convenience.
  4. Sauces and Dressings: I often prepare a flavorful sauce or marinade for the salad & veggies, such as Mojo Verde or a ginger-garlic mix.

This approach not only streamlines my kitchen time but keeps the family happy with variance also ensures a rotation of nutrient-rich, flavorful meals. It allows me to be efficient yet creative with my daily diet.

Supplements


It's essential to recognize that no supplement can replace the fundamentals of good health: sound sleep, physical fitness, and a nutritious diet. My path to supplements was cautious and informed, taking four years to establish a solid health foundation. Only then did I explore supplements as a means to fine-tune my well-being, not as a primary solution.

Before the Challenge:

  1. Initial Phase (No Supplements)
  2. Introducing Basics (2020-2022): Started using Athletic Greens and Magnesium, marking the beginning of my supplement journey.
  3. 1st Personalized Approach (Autumn 2022): Developed My First Supplement Stack.

Changes for the ChallengeBased on comprehensive blood, hair, and epigenetic testing, I've shifted to a new supplement regime that's more aligned with my current health needs. 

->View My $10K Blueprint Supplement Stack <-

Automations for Efficiency

  • Pill Organization: To streamline my routine, I use pill containers for my morning supplements, sorted every two weeks. This system saves me significant time daily.
  • Bulk Purchasing: I restock my supplements every 2-3 months, ensuring a consistent supply.

Future Considerations

While exploring advanced supplements and medications like NMN or rapamycin intrigues me, I'm mindful of their cost and the limited scientific evidence supporting their benefits. At this stage, given my age and health metrics, these are not priorities in my regimen. However, that might change of course as I age.