In 2026 I have decided to get down it proper at the “young” age of 56.
current goals
1. longevity pillars & markers
Goal 1: Physiological Surplus (Longevity Capital)
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Concept: Build more muscle than you strictly “need” now so you have a buffer for the future.
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Metric: Focus on your Skeletal Muscle Mass trend. Aim to stay in the “High” or “Athletic” category. This is your insurance policy against frailty.
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Stretch Goal (Data-driven): Correlate your “Recovery Time” on your Forerunner 955 with your protein intake. If your recovery is faster, your nutrition/training loop is likely supporting muscle preservation.
Goal 2: Metabolic Flexibility (Glucose Buffering)
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Concept: Ensure your body can handle the inevitable changes in diet and activity level without crashing.
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Metric: Maintain your Visceral Fat Level at 6 or below. This is the single most important indicator that your internal organs are not being “crowded” by metabolically active fat.
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Stretch Goal (CGM parity): As technology prices drop (the “round the corner” phase), use CGM data not just to track diabetes, but to quantify your Post-Prandial Stability. Learn which of your high-protein, plant-based meals lead to the least glucose “noise.”- wait for consumer-grade price/benefit parity (estimated 2026-2028).
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Action: When tech reaches parity, focus on “Time in Range” and identifying your personal “trigger foods” to achieve “flat lines” after meals.
Goal 3: Culinary Autonomy (Nutritional Sustainability)
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Concept: Master the “metabolic kitchen”—preparing food that serves your muscle-preservation goals without needing “coaching.”
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Metric: Number of “Core Meals” defined. Aim for 5–7 high-protein, plant-based recipes that you can prepare by heart.
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Action: Tag these in Obsidian as “Metabolically Neutral.” These are your “base” meals for longevity.
achieving above goals
muscle first
by focusing on reducing my body fat percentage and thereby focusing on muscle this is what I’ve achieved in a month
health tracking
..going forward, and correlating with my health history gained from NHS via its Patient Access app
getting educated
.. to support achieving and sustaining my goals.
This really is a journey since being a “techie” I’m more familiar with ones and zeros of machines, rather then the biological machine I drive every day. Last couple years I did try to get my knowledge in order but struggled as it really is complex. However I have persisted and today there are a few health concepts I have understood including
- Autophagy: The bodies ability to break fat, when it has to, for energy cause there other stores of that energy have been used up. Apparently as apes (yes, i believe in Darwinism) we did not have fridges or a 3 course meal. As such internal wiring kicked into store and use fat. These days we need to leverage that to get to the fat in a healthy way
- Ketosis and Ketones: Related to the above is the actual form of energy when fat is broken down. This is what they are called and apparently its like nitro.
- all the important metrics as listed from my bio impedance scale, filtering out the noise from daily fluctuations
human in the loop
Leverage the power of AI but also ensure its kept honest by myself and suitable healthcare individuals (see healthcare HITL)