Leaderboards Analysis
See each person's Longevity Stack below
Oliver Zolman MD
Chronological age: 27 (in 2020)
Key biological age data:
Horvath-Levine PhenoAge: 10 (Jan 2019)
Body fat 7% (Oct 2020)
BMI 19 (Oct 2020)
PWV 5.9m/s (Oct 2020)
Whoop HRV 5 day 110 ms (Oct 2020)
Longevity Level 1 Interventions- Exercise 1 hour a day, 5000+ steps a day notified by apple watch, Apple Watch stand notifications, desk treadmill, standing desk, saddle chair, Track Active Physio Pro telemedicine (£35 per call), NHS physio (free), Babylon GP physio (£25 per call), elastic band exercises, gym membership, Dutch bike, Whoop watch total day strain tracking
- 20% CRON (2kcal) (2013 start)
- Low FODMAP, low methionine, low leucine, low AGE, low ALE, longevity level 1 diet, plant paradox adapted, 14 hour fasts, organic dirty dozen, organic unfiltered or high polyphenol extra virgin olive oil 25 - 50 mL per day, flaxseeds 20 - 25 g a day (10-15g ALA omega 3), walnuts and undutched dark chocolate and cocoa every day, quorn, avocados most days
- BMI 19
- 0.5 units red wine a day
Longevity Level 2 InterventionsSupplements:- Coffee 30 g (60 mL) ground decaf a day) (due to RCTs on liver enzyme reduction and liver disease outcomes)
- Green tea organic loose leaf, 7.5 mL (due to RCTs for inflammation reduction and all cause mortality outcomes)
- Lithium 1 mg (100x lower dose than typical, as RDA of lithium is 1 mg based on studies, and no lithium naturally in water where I live)
- Lysine 2-3g (due to low meat and dairy intake, to bring up to omnivore range, benefits for whole body AGE prevention in rat studies and RCTs for anti-herpes virus activity)
- D3 2000 IU (to keep to 75-100nM optimal range for all cause mortality based on 2018 IPD meta analysis of 10+ confounder adjusted observational studies)
- K2 MK4 1mg, MK7 100 ug, K1 1.5mg (due to low intake on cronometer consistently, and effects of MK7 at this dose in RCTs)
- Lycopene 10mg (due to benefits of lycopene at this dose in RCTs), if not eating tomatoes
- Choline 165 mg, as 3.6 g sunflower lecithin (due to choline deficiency from cronometer)
- 100% RDA B1, B2, B3, B5, B6, 50% RDA MTHF, as premetabolised forms (as blood tests showed borderline deficiency in b1 and b2 without this, and 200% RDA b6 causes b6 to go above normal range for me)
- 250 ug B12 methylcobalamin (25 ug only gave me b12 deficiency, 250 gives middle of normal range)
- 2g ginger (to lower liver enzymes based on RCTs)
- 10 bn CFU probiotic (to reduce URTI and GI infection risk on days when I do not eat fermented foods, based on RCTs)
- lactoferrin 250 mg/wk (to reduce dental and URTI infection risk based on RCTs)
- colostrum 500mg (to reduce bloating and other GI symptoms, proven to reduce gut permeability in RCTs in non exercise conditions)
- creatine 5g (due to RCTs on strength gains and vegetarian low dairy diet)
- turmeric 1.2 g with 20 mg piperine and 600 mg ginger (based on RCTs for reducing inflammation and optimising cholesterol)
- collagen 10-20g (when injured, 30 mins before, based on RCT for injury recovery, also for muscle gain or if too low protein on one day based on RCTs as low mTOR boosting protein, disrupts sleep if taken at night)
- taurine 2g (for cardiovascular benefits based on RCTs)
- iodine 60 ug (based on cronometer, no iodised salt in UK and urine iodine:creatinine tests being low without)
- vitamin C 200 mg (if I do not reach 500 mg a day in diet, optimal to reach 70 nM blood level which is optimal for all cause mortality reduction)
- glucosamine sulphate 2KCl 1.5 g (based on RCTs for inflammation reduction and observational data for all cause mortality reduction and lung mortality reduction)
- HA 300 mg (experimenting with for injury recovery and replacement for tretinoin effect on skin, based on multiple RCTs in normal young people with injuries)
Sleep- Blue and green light blocking glasses, TrueDark
- Blackout blinds
- Calm app
- Foam topper
- Red lights in house, Philips Hue system
- Morning 10k lux comes on automatically on a timer plug for 1 hour at 9 am to 10 am each day
- Whoop Watch sleep regularity tracking
- Contoured leg pillows with leg straps between legs x 2 in bed
- NAVY seal breathing technique
- Progressive muscle relaxation
- Only use bedroom for sleep
Skin- Sun avoidance
- Tretinoin 0.05%
Dental- BURST toothbrush
- Aloe toothpaste
- SmartFloss
- Tea tree oil in water or on toothbrush as mouthwash
- BiominF and Pro if sensitivity
- dental xray thyroid and brain lead-free shields
Mental health- Calm app
- CBT apps
- CBT books
- Burnout questionnaires.
Immunity- Bioscarf/FFP2/3 masks
- Heterosexual HPV 9 type vaccine
- HepA+B vaccine
Environment- Airthings Wave Plus (Radon, CO2, TVOC, PM)
- PureMate UVC steriliser fans.
Longevity Level 3 Interventions- tretinoin, niacinamide, azelic acid- Zolman LASER skin protocolHow to submit your data for the leaderboard
What data to submit?
Submit PhenoAge as a bare minimum, provide further age reduction data to try and rank above people that have a PhenoAge younger than you. Most of your points come from organ biological age data.
1. PhenoAge Blood Panel
Use our PhenoAge calculator
For this test, you need to submit the following blood test results
- Albumin
- ALP
- Creatinine
- Overnight fasting glucose
- high sensitivity CRP
- Full blood count
2. Organ biological age data- Epigenetic Clock: GrimAge White Blood Cell Methylation Age
- Telomeres: White blood cell 20th percentile telomere length (e.g. from www.lifelength.com, costs £200)
- Heart blood tests: BNP or NT-proBNP or high sensitivity troponin I or T
- Kidney: cystatin-C
- Ambulatory Blood pressure: Requires 14 readings with an ABPM cuff
- Sleep: EEG or total sleep time, WatchPat or EEG Apnea-Hypopnea Index (AHI), EEG slow-wave sleep total, EEG slow-wave sleep amplitude, EEG REM sleep, periodic limb movement index, EEG arousals, EEG sleep onset latency, EEG Wake after sleep onset
- Atrial fibrillation status: Evidence of no A-fib on 48 hours 3 lead ECG
- Exercise markers: Grip strength, VO2 max, waist to hip ratio, bleep test
- Lung function: FEV1 (Forced Expiratory Volume in 1 second, with height, weight, ethnicity) with Forced vital capacity (FVC) via spirometry
- Heart ultrasound or MRI: LVEF (Left ventricular ejection fraction)
- (multi) Arterial ultrasound: Mean and max carotid ond aortic intima-media thickness (mean CIMT or max CIMT), ideally with peak systolic velocity (PSV) and end-diastolic velocity (EDV) on ultrasound
- Other ultrasound markers, e.g. elastography, general organ imaging
- PWV, ABPM, CASP
- Any MRI scan, preferably 3 Tesla, with radiology report: Other quantitative validated aging reversal MRI markers of organ anatomy or function, ideally 3 Tesla field strength (submit all DICOM data), MRV/MRA/MRS also accepted
- Any imaging of surface anatomy: #nomakeup and good lighting
- Colonoscopy/sigmoidoscopy/PillCam with radiology report
- Audiogram
- Skin photos
- Addenbrooke's Cognitive Assessment 3 (link)
- Other data: discuss with me
FAQ
What's the minimum data to be listed?
To be listed on the leaderboard requires at least a PhenoAge Blood Panel score - you can calculate it here using my calculator.Why PhenoAge Blood Panel and not other aging clocks?Your PhenoAge Blood Panel test is taken into account, this predicts whole body biological age using cheap blood tests from 5 organs. We think its better than GrimAge, Horvath Clock or Aging.Ai as it has higher (95%) correlation with chronological age in 2 studies, is cheaper, easier to test, and provides insight across 5 organs using common markers used for decades already
How is equivalent biological age of a marker calculated?
Your score is identified on the y axis median (50th percentile) line, then followed down to the x axis of age, on the largest sample size graph available of the biomarkers' change with age in a normal population, ideally matched for gender and ethnicity. The difference between your x axis coordinate and your chronological age is then calculated.
How are biomarkers determined to be organ biological age markers?
These markers must be direct aging pathology markers, rather than contributing causes. E.g. high inflammation, high cholesterol or high liver enzymes are contributing causes, but don't measure organ biological age in the immune system, arteries or liver.
Instead of CRP or ESR, fibrinogen, MMP9 or IL-6, immune system PBMC and granulocyte short telomere length and loss of telomere length, white blood cell PhenoAge methylation age or GrimAge methylation age and beta-galactosidase stain or good fluoresence activated cell sorting data (FACS) for senescent cell status, or WBC function tests, bone marrow MRI, lymph node MRI, supported by WBC markers on FBC. These markers would also overlap with bone marrow biological age.
ABPM, CASP, ABPM-CASP, PWV, ABPI, MRA, aIMT, cIMT, AA diameter, CACS, CTA etc. would all measure arterial biological age, rather than cholesterol or triglycerides.
Rather than ALT, AST, GGT, ALP, liver biological age is measured by T1/T2/STIR/AMRA/DWI/SWI MRI, MRI elastography, strain or shear wave ultrasound elastography, ultrasound liver vessel parameters etc, supported slightly by albumin, INR, factor 5 and bilirubin blood levels (liver function tests), as well as specific markers of kupffer cell, hepatic stellate cell, liver sinusoidal endothelial cell and hepatocyte, cholangiocyte and hepatic lymphatic cell age.
How to submit data
- For lab gathered data: Data must be sent from a senior person at an independent lab with no conflict of interest, directly to oliver@20one.consulting (directly as encrypted or unencrypted attachments or as login details or access to a secure cloud) with the title Longevity Leaderboards submission
- For non-lab gathered data: An independent clinician with sufficient skill to acquire the data accurately AND a chaperone, both with no conflict of interest and no relation must record the data to serve as a witness and then email the data to us directly (directly as encrypted or unencrypted attachments or as login details or access to a secure cloud) from their email address --> The name and registration of the clinician and the name of the chaperone must be provided and will be made publicly available
- Data must be independently timestamped
- For your first submission, sufficient evidence of your date of birth to verify your chronological age must be provided
- We will also send you a submission questionnaire regards your Longevity Level 1, 2, 3 therapies and biomarkers
What data is not acceptable
- Data sent from your own email address will not be accepted due to potential forgery of PDFs
- Data sent by any means other than that outlined in the 'How to submit your data' section
If in doubt please ask
Your consent to publish your data
By submitting your data you agree to the following regards the use of your data, which overrides our standard terms and conditions and privacy policy where relevant
- You consent and understand that Data you submit will be published to the longevity leaderboards which are globally available for anyone to see
- You have the right to withdraw and erase your Data from the leaderboard at any time
- You have the right to review or erase all the Data we hold on you at any time
- All Data you provide may be published on the website, with the exception of non-date of birth-related Data from documents you submit to us for proof of your chronological age (e.g. passport number or driving license number or place of birth or birth name would not be published and kept strictly private and unshared)
- This includes data such as lab acquired or clinician acquired test results, chronological age, your full name, name, and registration of clinician acquired data, name, and address of lab acquired data, name of chaperone for clinician acquired data
- For data, you do not want to be made public make sure this is redacted or excluded from submitted data before submitting
- In line with our standard privacy policy and terms and conditions: your data will be stored securely on a multi-end-to-end/zero-knowledge encrypted server with no known back doors, accessible only by directors at 20one Consulting, in line with GDPR and UK ICO requirements
If in doubt please ask
