Blueprint

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 (2024-10):
+ 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
+ See Monthly Updates for latest blood tests

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:

Based on what your wallet allows, I recommend:

Body Markers:

Weight, Height, BMI
Waist Circumference
Resting HR
HRV

Fitness Tests:

ACSM Fitness Tests
The Cooper test for VO2 Max
Dead Hang (aim for +1min)
Wall Sit (aim for +2min)

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

Epigenetic Age Test:

Good Article on history of Epigenetic Clocks
I used: TruDiagnostics - necessary to compete in the Rejuvenation Olympics
Others: novos DunedinPACE, Elysium, neotes, MyDNAge, TruMe Labs

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

Create a sustainable longevity protocol that balances cost-effectiveness with efficacy, aiming to extend my healthspan.
Unravel and simplify the process of designing and implementing a personalized health blueprint, making it accessible to a wider audience.
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

Extend the $10K budget as far as possible.
Automate as many health functions as feasible.
Focus on maximally slowing the aging process.
Craft a Blueprint that adheres to the first three rules.
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:

Push ups, continuous: 54
Sit and Reach: 25.59 inches (65cm)
Grip Strength: Dominant Hand - 125lbs (57kg), ND - 120lbs (54kg)
Bench press single rep max: TBD
Leg press, single rep: max TBD

Other Fitness Tests:

VO2 Max: 55.25 (est. through Cooper Test: 2978M)
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.

Yoga: A daily practice since 2021, with at least one extended session weekly.
Steps: Averaging 11,300 daily steps since 2021.
Fitness: A mix of weekly HIIT sessions, occasional runs, and upper body/core strength workouts.
Cardio Activities: Highlighted by a half marathon in Oct. 2022 and a challenging hike in Sept. 2022.
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

A single, consistent workout protocol.
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

Incorporate a daily 30min walk for consistent 10,000 steps.
Set skill-based goals like mastering a handstand or muscle-up.
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:

Flexitarian Approach: 2020 I've cooked only vegetarian. Since 2021, I added in occasional meat and fish (but limiting red meat).
Quality of Food: Prioritized fresh, minimally processed, mostly organic ingredients.
Nutrient Focus: Ensured a diet rich in fiber, greens, and fruits.
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:

8.30-9.30 AM: Breakfast
1-2 PM: Lunch
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.

Base: Rotates & is prepped weekly
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
Organic and Seasonal: Prioritize organic, regionally sourced, and seasonal foods.
Wholesome Choices: 100% exclude processed foods, sugars, dairy products, and alcohol.
Macronutrient Ratio: Aim for 50% carbohydrates, 30% protein, and 20% fats.
Carbohydrate Quality: Focus on whole grains and complex carbs.
Fiber-Rich Diet: Emphasize greens like spinach and kale.
Protein Sources: Combine plant-based (legumes, nuts) and select animal proteins (responsibly sourced eggs, poultry, wild-caught fish, and seafood).
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:

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

Future Considerations

Calorie Tracking: To better understand and manage energy intake.
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:

Wholesome Carbohydrates: Each week, I prepare a staple carbohydrate like brown rice or sweet potatoes. These serve as a versatile base for various meals.
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.
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.
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:

Initial Phase (No Supplements)
Introducing Basics (2020-2022): Started using Athletic Greens and Magnesium, marking the beginning of my supplement journey.
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.

Sleep

Sleep, a crucial yet often elusive aspect of health, was a particular challenge for me. Before turning 30, my routine was inconsistent, with a mix of a demanding corporate job, evening CrossFit sessions, night-time meals, and late weekend nights in Berlin’s clubs. This pattern, compounded by marijuana consumption, significantly disrupted my sleep, particularly the vital REM stage. It wasn't until I made some changes that I realized the profound impact better sleep could have on my overall well-being.

Before Challenge:

Mid-2019: Began using a Fitbit, which heightened my awareness of sleep quality.
2021:
- Stopped consuming marijuana, leading to a notable improvement in REM sleep.
- Switched to an Oura Ring, which further enhanced my understanding and quality of sleep.
2022:

Quit my corporate job, allowing for more extended and relaxed sleep periods.
Adopted a darker sleeping environment, earlier bedtimes, and more exercise.
Significantly reduced nightlife activities.
This is the year where my sleep quality improved the most.

Changes for the Challenge:

Ensured a completely dark room for sleep.
Incorporated daily exercise into my routine.
Added quiet air ventilation and grounding sheets.
Bedtime before 10 PM + established a wind-down hour.
Started using blue light blockers.
Set a goal of 9 hours in bed per night.
No alcohol.

Future Considerations:

Considering an air quality checking device.
Exploring temperature-regulating mattresses for optimal sleep conditions.

Mental Health

The pivotal moment in my mental health journey was my first visit to a therapist (called Dr. Goodtime, not kidding), a decision that would significantly alter my life's trajectory.

Learning healthy thinking through Rational Emotive Behavioural Therapy (REBT) equipped me with effective tools to tackle any challenges life throws at you. For example, I overcame my lethargy or fear of being judged, enabling me to persue the things I really wish from life (like doing this challenge publicly now). This therapy, deeply rooted in stoicism, revolutionised my thinking in only three sessions, and I attribute much of my current success to this transformative experience.

Good mental health to me is about thinking healthily and attuning all the voices in your head to sing the same song - most of the time, at least.

Before Challenge:

2019: Discovering REBT with Dr. Kai Gutzeit was a turning point. It reshaped my self-perception and worldview, introducing me to the concept of healthy thinking.
2020-2022: I completed a journey towards unconditional self-acceptance.
2021: I left my corporate job to focus on personal projects and improve my frustration tolerance.
2022: Started journaling to aid in planning, expressing gratitude, and reinforcing REBT principles.

Changes for the Challenge:

I'm currently pursuing an REBT training certification to expand my knowledge and help others.
New habits I'm implementing:
1. Dedicate 30 minutes daily to reading and note-taking. [Here's my reading list]
2. Practice conscious intention setting for important tasks, coupled with random rewards.

Automations:

Incorporating REBT principles into daily life as a cornerstone of healthy thinking.
Establishing habits that reduce the mental load, such as following a consistent health protocol.
Creating clear plans and setting expectations with others to ensure mental clarity and focus.

Future Considerations:

Currently I am heads down focussed to design and implement this blueprint. As I look ahead, my goal is to reintegrate three key elements that spice up one’s life — social life, humor, and creativity — into my routine more consistently. This involves e.g.:

Dedicating 1-2 hours daily to family time.
Allocating specific times for catching up with friends.
Setting aside time for hobbies, such as DJ-ing.

Meditation

Meditation is more than an esoteric practice for me: it's the bedrock of my transformation - longevity or otherwise.

I started meditating in 2016 with my first Vipassana 10 Day Silent Meditation course in Cambodia. This marked a significant turning point in my life, leading to a profound transformation. Since childhood I struggled with super short attention span (I was borderline dyslexic). Then in my youth, I became consicious of my restless mind, and a sense of not fully utilizing my potential. Meditation opened a new realm of clarity, focus and reality-based existence for me.

The journey has been one of mastering my mind and alleviating personal suffering. Comparing who I was before to who I am now reveals a remarkable difference: a sharper mind, and unconditional self-acceptance. It's important to acknowledge that there are different tools for the job, but for me, meditation has been a fundamental tool in nurturing every aspect of my life.

Before Challenge:

Feb. 2016: Attended my first 10-day Vipassana Silent Meditation retreat, then paused my practice.
Nov. 2017: Completed a second 10-day Vipassana course. Continued meditating for six weeks afterward, but struggled to integrate it into my lifestyle beyond. Desire to meditate persisted, though I was unsure how to continue fitting it into my life.
2020: Answer found in discovering Individual Meditation through Dr. Kai Gutzeit and the teachings of Milenko Vlajkov. Began a daily meditation practice (20-25 min.), though regularly skipped (avg. 4/10)
2021: Making daily Meditation becomes more regular (sat avg. 6/10)
2022: Completed two 8-day Individual Meditation courses. Daily Meditations sat avg. 8/10
2023: Participated in two 10-day Vipassana courses, attending one and serving as a volunteer in the other. Daily Meditation feel like a habit now (sat avg. 9/10).

Changes for the Challenge:

Commit to a daily meditation session, without exceptions.
Persist in doing two 8-10 day meditation courses per year (next Jan. 2024).
Introduce a weekly 45-minute meditation session.

Future Considerations:

Add 20 minutes walking meditation daily.

Meditation Hall @ 1st Meditation Retreat 2016

Stages of Meditation - Source

Daily Meditation

My Room @ 1st Meditation Retreat 2016

Latest Photos

Monthly Updates

November 2024

Video: I tried every blood test - So you dont have to.

I aggregated most of my blood test resultsover the past 2 years. See below:

October 2024

Video: My Longevity Evening Routine

Got my blood tested with Aware in what was the most convenient and seamless bloodtest I ever had. Will review this soon in a video + results!

I made it into the Rejuvenation Olympics ranked 33rd!

More TBD soon

September 2024

Video: How I prepare super veggie (w/ European twist)

Still waiting for results from True Diagnostics, my sample is somehow delayed :(

Update: Pace of Aging out - my latest test is 0.90 - WTF? Really did not expect this. Not sure what this is to be led back to. Probably stress. Will retest this month & investigate root cause!

August 2024

No update this month, except that I got married the day after the Blueprint Challenge Finished!!!! :-D
This month I am enjoying my honeymoon, disconnect & might drink a beer ;)

July 2024

Video: How I meal prep for longevity

The challenge is about to end, budget is running very tight and as it looks now, I run out of cash July 30th. This month I felt a bit stressed, due to a lot of moving parts in my life (wedding, working, Youtube, exciting new project, etc.) and all that while trying to stay the healthiest in my life.

Update: I submitted my TruDiagnostics Pace of Aging test July 31st. Now waiting for results.

Review Glucose Reset - So here’s a great learning:

I wore a CGM (Continuous Glucose Monitor) for the larger part of the year (and literally spent +€500 on CGMs) and they consistently showed high glucose levels and strong variations.
Initially placed the CGM on my shoulder (minimal body fat); experienced discomfort and potentially inaccurate readings due to deep penetration into muscle tissue, leading to skewed data.
Moved the CGM to my belly (slight body fat); results were notably more accurate and showed less glucose resistance.

Key lesson: Sensor placement matters. Ensure CGM placement is away from muscle for accurate readings, especially if optimizing performance.

Despite misleading initial data, the experience led to lasting benefits—lower carb intake, better concentration, and improved overall feeling.
Emphasize using multiple measurement methods to verify unexpected health data.

June 2024

Video: Released review of BJ Blueprint Stack

Glucose Reset Project:

Part of a 1-month reset project to improve insulin tolerance and glucose response.
Attempted a 3-day water fast but stopped on day 2 due to extreme dizziness and fainting, likely from excessive exercise.
Transitioned to a 2-week keto diet post-fast, then gradually introduced low-carb eating.
Key takeaway: Balance is crucial—overexertion during fasting can compromise health.

New Device:
Bought and am trialling Pulsetto to help with HRV, sleep and daytime stress. Doing one 4 min stress reducing session during the day and 10 min before sleep. So far great effects on reducing daytime stress & there seems to be sleep improvement with HRV

May 2024

Video: Released my Deep Dive on Lipoprotein(a)

As the Challenge End begins to come into view, I’ve taken this month to reflect deeply on what comes next and how to optimize every facet of my approach.

Diet:
Meal prepping has become a cornerstone of my diet. It’s now a real routine and even introducing variety is not cumbersome fun and most of all tasty

Fitness:

I feel like I’ve reached the maximum strength I’m aiming for. Building more muscle isn’t the goal now; maintaining and refining lean muscle is the focus

VO2 Max remains an area for improvement (esp. my Apple Health Data is showing a decline?!?!?! although my Cooper Test improves?!?! wtf.?). I’m sticking with High-Intensity Interval Training (HIIT) using 4x4 intervals once per week (still the hardest part of training) and will consider increasing cadence as progress continues.

Efficiency and recovery have become priorities. To save time and ensure holistic health, I’m cutting down my exercise routine to a maximum of one hour per day, including yoga. Moreover, I’m committed to listening to my body: if sleep quality is poor or recovery demands more, I’ll adjust by reducing high-intensity activities accordingly.

Supplements:
I’m on a mission to simplify now. Reducing my supplement stack to only what’s truly necessary is the goal moving forward. Updated on the sheet linked above.

April 2024

Video: Released AVA Medical Video on trying advanced longevity tech.

Action Plan: Finalized action plan after receiving all mid-challenge results from AVA Medical. See table below.

Started New Skin Protocol:

Applying retinol cream for the face and serum for eyes at night.
Using daily sunscreen 50+ and hydrating the skin and eyes in the morning.
Training to stop forehead wrinkling with a band.

Oura Ring:

Now wearing the ring throughout the day.
Stress measurements show maximum stress while working on the computer; sleep recovery is good.
Seeking effective stress therapy, possibly considering Pulsetto.

Taiwan Holiday: Got sunburned despite using 50 sunscreen after 3 hours in the sun. Now checking UV index before sun exposure. Lesson learned.

AVA Results, Action Plan - April 2024

Category	Goal	Do Now	In 1 Month	Next 2-3 Months
Blood Glucose	Avg. 90 (now around 104, but might be due to muscle mass & exercise)	1. Buy 2 * CGM 2. Eat low carb 3. Apple Cidre Vinegar before meals 4. Reduce Stress	If not better start Metformin
Lipids	Lp(a) < 30 mg/dl Apo(B) < 30 mg/dl	1. Cut down on foods with saturated fats 2. Supplement with Q10 at 200mg & NattoKinase at 2000 FU	If no improvement then Nustendi as a medication.	Get one of the following: Calcium Scan, CT Angiogram, or MRT
Hormones	Free & normal testosterone up SHGB down	1. Wait for diet changes to bring average glucose levels down 2. Get sunlight to testes	If no change to SHGB & Free Test then start medication for raising LH & FSA
Omega 3	EPA/AA 0.5 (currently 0.28)	Eat less eggs. Avoid foods high in AA. More Chia or Linseed Oil
Iron	Transferrin below 25% (currently at 49%)	Stop iron supplementation
Testing		Blood Test in One Month: Insulin, SHGB, Free Testosterone, Total Testosterone, LH, FSA, Estrogen

March 2024

Video Released: My Blueprint Morning Routine

Mid-Term Test Updates:

First Diagnosis from AVA: High Lipoprotein(a) at 39mg/dl means higher CVD risk. This is an issue; Now researching and I'll be doing a video on this next. (Update: VIDEO HERE):
Other results received: some good, some need retesting for further diagnosis. Stay tuned for updates.
TruDiagnostic Tests are now harder to get in Germany, so results will take a while.
Fitness Tests: All showed improvement; e.g., continous pushups increased to 64.

Changes to Protocol from First AVA Follow-Up Call:

Increased Vitamin D to 5000 IU.
Developing a skin protocol to start in April. Finding good products seems hard.

Events:
Hosted the second “Don’t Die” Meetup in Frankfurt with a hike to Altkönig Mountain. Lots of fun & great to meet likeminded people. Pictures attached.

Temporary Stack Change during Holiday:
Went on holiday in Taiwan. Paused my stack & fitness regimen to try Bryan Johnson's Blueprint Stack (similar to mine with some nice additions).

It added convenience by reducing the number of pills.
Experienced reflux issues in the first week, but they resolved quickly.

February 2024

AVA Medical Visit
I visited AVA Medical, the first proactive medicine practice in Germany. (Click here to check them out, yes I get commissions if you come through me).

Mid-term results: Took over 60 blood markers and am now awaiting results.
Tried different longevity therapies (VIDEO HERE):
1. Infusions: NAD+, Vitamin B, and EAAs
  - Notably, the NAD+ infusion created a strange pressure feeling when accelerated.
  - But had significantly elevated energy level the next days.
2. Red Light Therapy
3. Vagus nerve stimulation (Nurosym & Pulsetto) - Brought my HR right down & HRV up.
4. Visia Scan Device to determine skin age (see pic attached)

Immediate Outcomes from AVA visit:

Skin age matches chronological age (32). Happy it’s not older, but aiming to reduce it.
Planning to design a daily skin protocol (including retinol).
Really want a Pulsetto now.

Fitness:

Fully recovered to November's fitness levels before getting sick, regaining physique, strength, and endurance. Important lesson: take sufficient recovery time.
HRV and RHR are not yet back to optimal levels.

Other Observations:

My Pulse Wave on my scale hasn’t returned to desired levels, now mostly at normal levels. Planning to address this.

January 2024

Video Released: My Custom Longevity Blueprint

Recovery and Fitness:
After sickness in December, I am now fully recovered. I ramped back into my fitness protocol during the first half of January with minimal loss in muscle and gains.

Meditation:
Completed an 8-day Silent Meditation retreat with my teacher Milenko (Lineage Holder for “Individual Meditation” teaching) focused on clearing the mind.
Key insight: “I don’t wish for approval of others.”

New Blueprint Additions:

Incorporated grip strength training into my fitness plan. 1 p.w. (dead hang training + grip strength trainers)
Added Ashwagandha to my supplement stack.

Community Engagement:

Hosted the first "Don’t Die" Meetup in Frankfurt with around 30 participants.
Scheduled the next round of tests with AVA Medical in Hamburg for mid-term challenge results at the end of February.

December 2023

Sick for 3 weeks, first with a throat infection that turned into a full blown middle ear infection which took 2 different antibiotics to kill. So I, was deaf on the right ear & had to spend most December in recovery mode and the holiday break came as a very welcome opportunity to reset. Luckily my hearing recovered.

As to the Challenge: I just stopped the fitness protocol part of my Blueprint. I maintained everything diet, meditation & sleep protocols and that certainly helped with recovery.

Lessons Learned:

Patiently & slowly ramp your fitness routine after recovery
1. After I thought I recovered from the initial throat infection I started straight into my workout protocol and this led to the infection remains “re-igniting” in my ear.
Prioritize PRE-biotics over PRO-biotics (i.e. feed the good bacteria in your gut, because w/o food they die)
Don’t visit a packed sauna with people sneezing ;)

November 2023

Protocol:

Fully ramped blueprint fitness protocol & Saw first success with e.g. VO2 Max (Apple Watch) increasing 7%
Created and am making final changes to supplement & diet protocol
Started Training to become certified REBT Coach (see Mental Health section)

Testing:

Baseline test-results arrived (Tru-Diagnostics) - Surprising: 0.72 Dunedin Pace of Aging.
Completed all Fitness Tests

Data Highlight - Sleep Improvements:
November Oura Sleep Scores Averages = Best of 2023

Avg. Sleep Score: 84 (+1 MoM)
HRV = 46ms (+8 MoM)
Resting Heart Rate = 49 (-3 MoM)

Fountain-of-Youth.com

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

Budget Left: $0

Challenge Ended: Aug’24

Philosophy: Indefinite Eudaimonia

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

Fountain of Youth - Principles

Blueprint Design Guide

$10,000 Blueprint Challenge

Challenge Goals

RULES

Financials

Marius Krebs’ Protocol

Current Results

5 Pillars & 4 Life Spices

Physical Health / Fitness

Automations

Weekly Fitness Plan

Future Considerations

Diet

A Typical Day Pre-Challenge:

Sugar-Free Muesli Premix Recipe (VIDEO)

Data-Driven Adjustments for Challenge

Future Considerations

Supplements

Automations for Efficiency

Future Considerations

Sleep

Mental Health

Automations:

Future Considerations:

Meditation

Before Challenge:

Changes for the Challenge:

Future Considerations:

Latest Photos

Monthly Updates

November 2024

October 2024

September 2024

August 2024

July 2024

June 2024

May 2024

April 2024

March 2024

February 2024

January 2024

December 2023

November 2023

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