01 / Personal Calculator · Biological Age & Daily Targets

Human health, engineered
from the cells up.

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.

Enter your sex, age, and weight below. Every health plan, fasting clock, protein meal target, and heart rate zone on this page automatically customizes to your body.

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 →

1. BIOLOGICAL SEX

2. BODY WEIGHT 78 KG (172 LBS)

45kg 140kg

3. YOUR AGE

YRS

18 100

5. OPTIONAL SMARTWATCH & FITNESS NUMBERS (DEFAULTS TO AGE AVERAGE)

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

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

FIG. 01 — ANATOMICAL ATLAS & BIOLOGICAL TELEMETRY
REAL-TIME ORGAN, VASCULAR & SKELETAL CALIBRATION

02 / Personal Playbook · Action Plan For Your Age & Sex

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

Tailored to your biological sex and age bracket—organized into 3 clear columns you can act on immediately.

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

03 / Interactive Health Calculators · 4 Personal Planning Tools

Your personal fasting, protein, training & longevity tools.

Select any calculator tab below. Only one tool is displayed at a time to keep your workspace clean and easy to read.

FASTING DURATION (8 TO 72 HOURS) 18 HOURS FASTED

8H 72H

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

04 / Scientific Compendium · 12 Core Domains & Evidence Verifier

The laws of human biology, topic by topic.

Switch between the 12 Core Longevity Domains (48 peer-reviewed chapters) and the interactive Science vs. Myth Verifier.

+ 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.

05 / Clinical Lab Targets & Preventive Checklist

Blood test targets, medical screenings & organ systems.

Switch between the 3 tabs below to view your optimal blood test ranges, track your preventive medical checkups, or explore organ systems.

ACTIVE OPTIMIZATION VECTOR:

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

Human health, engineered
from the cells up.

Aging Slower Than Your Calendar Age

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

Your personal fasting, protein, training & longevity tools.

Calibrated for Age 32 · Resting HR 58 bpm · Max HR 186 bpm

Everyday Strength Targets for Long-Term Independence

The laws of human biology, topic by topic.

Blood test targets, medical screenings & organ systems.

Human health, engineeredfrom the cells up.

Aging Slower Than Your Calendar Age

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

Your personal fasting, protein, training & longevity tools.

Calibrated for Age 32 · Resting HR 58 bpm · Max HR 186 bpm

Everyday Strength Targets for Long-Term Independence

The laws of human biology, topic by topic.

Blood test targets, medical screenings & organ systems.

Human health, engineered
from the cells up.