A 31-year-old health researcher recently shocked the longevity world by ranking number one on the Rejuvenation Olympics leaderboard—beating even Bryan Johnson, the biohacker who spends millions annually on his anti-aging protocol.
His biological age? Just 10 years old.
But unlike Johnson’s extreme 200-pill-per-day regimen, this approach is surprisingly simple, affordable, and sustainable for everyday people.
In a recent conversation, longevity researcher Seam revealed exactly how he achieved elite biomarkers across 100+ health metrics—without sacrificing quality of life or breaking the bank.
Jump to:
- The Shocking Biological Age Results
- Understanding Biological Age Clocks
- The Most Important Biomarkers to Track
- The Body Composition Sweet Spot
- The Mediterranean-Style Diet Protocol
- Exercise Without Obsession
- The Minimalist Supplement Stack
- The Longevity Escape Velocity Theory
- The Genetics Factor Nobody Discusses
- The Truth About Modern Health
- The Balanced Approach to Longevity
The Shocking Biological Age Results
Seam’s success centers on optimizing specific blood markers that predict mortality and aging speed. Two years ago, he ranked number one on Bryan Johnson’s Rejuvenation Olympics leaderboard using epigenetic age testing.
Recently, he shifted focus to more practical blood-based biomarkers—and the results were even more impressive.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
My biological age with the Bor’s age was 10.2.
Using the comprehensive “Bor’s Age” calculator, which analyzes 22 blood markers including kidney function, liver enzymes, immune cells, blood sugar, lipids, and inflammation, Seam’s biological age came out to just 10 years old—a staggering 22-year delta from his chronological age of 31.
This wasn’t achieved through extreme restriction or obsessive supplementation, but through strategic optimization of key health pillars.
Understanding Biological Age Clocks
Biological age differs fundamentally from chronological age. While everyone ages at the same rate chronologically, biological aging varies dramatically based on lifestyle factors.
Phenotypic age clocks use clinically validated blood markers to estimate how fast someone is aging. The “PhenoAge” clock uses nine blood markers plus chronological age, while the more comprehensive “Bor’s Age” examines 22 markers across multiple organ systems.
These clocks can predict mortality risk with remarkable accuracy. Someone smoking heavily and drinking excessively will show accelerated aging—developing cancer, Alzheimer’s, and heart disease sooner than healthier peers.
The Most Important Biomarkers to Track
Rather than obsessing over a single metric, Seam emphasizes comprehensive optimization across multiple systems. Balanced, decent markers across all organ systems trump having one excellent marker alongside several poor ones.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
VO2 Max: The Master Fitness Indicator
VO2 max serves as an excellent proxy for overall health because achieving a high score requires regular exercise, which naturally improves multiple other biomarkers.
People who exercise consistently tend to have lower body fat, reduced visceral fat, better blood sugar control, and decreased inflammation. A healthy VO2 max—ideally 50 or above—indicates robust cardiovascular fitness and predicts reduced mortality risk.
Visceral Fat: The Hidden Danger
Visceral fat accumulates around internal organs and acts as an inflammatory, endocrine organ affecting metabolic health, immune function, and disease risk.
While the average 30-year-old carries approximately 500 grams of visceral fat (increasing to nearly 1,000 grams by age 60), Seam maintains just 50 grams—remarkably low even by elite standards.
The average person in the general population has around 500 grams of visceral fat and it increases with age.
Research shows visceral fat poses greater health risks for men than women, with male mortality risk increasing linearly above 15% body fat.
Bodyweight Exercise Performance
Pull-ups serve as an excellent relative strength indicator because performance requires maintaining low body fat alongside adequate muscle mass.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Elite pull-up standards by age and gender:
- Men (20-40 years): 15-20 pull-ups
- Men (40-60 years): 10+ pull-ups
- Men (60+ years): 7+ pull-ups
- Women (20-40 years): 3-5 pull-ups
- Women (40+ years): 2+ pull-ups
Seam challenges himself each birthday to perform pull-ups equal to his age—last year completing 33 strict, dead-hang repetitions at age 31.
Critical Blood Markers
High-Sensitivity C-Reactive Protein (hs-CRP) measures chronic inflammation, which underlies virtually all aging hallmarks and chronic diseases. Optimal range: as close to zero as possible, ideally under 0.1 mg/L. Anything above 1 mg/L indicates problematic low-grade systemic inflammation.
Hemoglobin A1C (HbA1c) reflects average blood sugar over three months, indicating metabolic health. While pre-diabetes begins at 5.8%, optimal levels sit around 4.8-5.0%. Healthy diet, regular exercise, and low body fat naturally drive HbA1c into optimal ranges.
Fasting insulin reveals insulin sensitivity better than blood glucose alone. Optimal: under 8 µU/mL, ideally 2-3 µU/mL. Seam’s fasting insulin registers at just 2.2-2.3 µU/mL.
Triglycerides indicate fat-burning efficiency and insulin sensitivity. High triglycerides often precede insulin resistance and elevated blood sugar. Optimal: under 50 mg/dL. Seam maintains triglycerides at 35 mg/dL, having achieved as low as 15 mg/dL previously.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Fasting blood glucose should ideally stay under 90 mg/dL, though this marker fluctuates based on sleep quality, recent food intake, and circadian cortisol rhythms.
The Body Composition Sweet Spot
Optimal body fat percentage differs dramatically between men and women. For males, research indicates 10-12% body fat represents the ideal range for longevity.
Going too low compromises hormones, bone density, and muscle mass. Staying above 15% increases mortality risk linearly for men due to excess adipose tissue acting as an inflammatory organ.
For males, anything above 15% body fat seems to be associated with like a linear increase in mortality risk and heart disease risk.
Women enjoy more flexibility, with anything from normal weight to slightly overweight showing minimal mortality impact until menopause, likely due to estrogen’s cardiovascular protective effects.
Interestingly, Seam achieved his best blood marker results while slightly increasing body fat from an extremely lean state, demonstrating that excessively low body fat can backfire.
The Mediterranean-Style Diet Protocol
Seam follows what he calls a “clinically Mediterranean” diet—not the pasta-heavy cuisine of Italy, but a research-backed eating pattern emphasizing whole foods and balanced macronutrients.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
His daily diet includes:
- Vegetables: Broccoli, cauliflower, carrots
- Berries and fruits: Blueberries and seasonal options
- Protein sources: Salmon, cod, sardines, ground beef, eggs
- Dairy: Cottage cheese, kefir, yogurt
- Whole grains: Sourdough bread, rye bread
- Healthy fats: Pumpkin seeds, pistachios, minimal olive oil
- Carbohydrates: Potatoes, sweet potatoes (oven-baked for convenience)
The only strict exclusion? Ultra-processed foods. These provide fewer nutrients per calorie and reduced satiety, making calorie control and nutrient optimization nearly impossible.
Macronutrient Balance
Seam’s approach centers on moderate protein, moderate-to-high carbohydrates, and lower fat intake—a stark contrast to many longevity protocols.
He targets 1.4-1.6 grams of protein per kilogram of body weight (approximately 120-135 grams daily), getting fats naturally from whole foods rather than adding excessive amounts.
Too much protein, it’s just not necessary for muscle growth and muscle strength, and you’re sacrificing other macronutrients.
Research shows diminishing returns beyond 1.6 g/kg for muscle building. Higher carbohydrate intake—particularly from high-fiber sources like potatoes, sweet potatoes, and whole grains—provides sustained energy while supporting optimal blood markers.
Exercise Without Obsession
Seam’s training philosophy emphasizes consistency over intensity. He prioritizes calisthenics and weighted bodyweight exercises, training regularly but never exceeding 60 minutes per session.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Cardiovascular work focuses on Zone 2 training—moderate-intensity cardio sessions lasting approximately 45 minutes that improve mitochondrial function and fat oxidation without excessive stress.
Rest days are non-negotiable. Recovery allows biomarkers to normalize, prevents chronic cortisol elevation, and supports long-term sustainability.
This balanced approach stands in stark contrast to extreme protocols requiring hours of daily exercise.
The Minimalist Supplement Stack
Unlike protocols requiring dozens of supplements, Seam takes just 6-7 strategically chosen compounds:
1. Glycine
This amino acid balances methionine (abundant in animal protein), which accelerates aging when excessive relative to glycine. Animal studies show 3-5% lifespan extension from glycine supplementation.
Glycine also lowers body temperature to improve sleep onset, reduces blood sugar, and decreases glycation for better skin health.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
2. Omega-3 Fatty Acids
Higher blood omega-3 status correlates with reduced heart disease, Alzheimer’s, and all-cause mortality. Target omega-3 index: above 8% (Seam maintains 9-10%).
Japanese populations averaging 8-12% omega-3 index demonstrate significantly lower disease rates compared to Americans averaging just 4%.
3. Astaxanthin
This powerful carotenoid protects skin against UV radiation damage, reducing wrinkles and photoaging. Found naturally in salmon, shrimp, and seaweed, astaxanthin also shows benefits for lipids, blood pressure, and inflammation.
4. Lutein and Zeaxanthin
These carotenoids protect eyes and skin from oxidative damage. For someone spending hours daily in front of screens, they reduce eye strain and fatigue.
The eyes are connected to your brain. Any damage to the eyes also damages the brain pretty much because the eyes are an extension of your brain.
Healthy eyes also preserve circadian clock function, which regulates hormones, metabolism, and body temperature—all critical for longevity.
5. Vitamin D3 + K2
During winter months or when blood levels drop, vitamin D supplementation supports immune function, hormone production, and inflammation control. K2 prevents excessive calcification from D3 supplementation.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
6. Methylated B-Vitamin Complex (As Needed)
Seam monitors homocysteine levels, supplementing with B-vitamins only when levels rise above optimal ranges. This targeted approach avoids unnecessary supplementation.
7. Magnesium (Periodically)
While getting magnesium primarily from pumpkin seeds (the richest dietary source), Seam occasionally supplements to ensure optimal levels.
The Longevity Escape Velocity Theory
Seam’s background in anthropology fuels his interest in “longevity escape velocity”—the theoretical point where medical advances extend life expectancy faster than we age.
Popularized by Aubrey de Grey, this theory predicts that around 2040-2045, yearly medical breakthroughs will effectively add one year of life expectancy for every year that passes.
If you reach 2045, you can live like 100 years more.
However, Seam remains measured in his optimism, estimating just a 5% probability of reaching this milestone by 2045. The last major lifespan extension breakthrough—65% life extension in mice through calorie restriction—occurred 40 years ago.
The Genetics Factor Nobody Discusses
Even perfect lifestyle optimization has limits. Recent research by Dr. Ruri Alon suggests genetics determines approximately 50% of maximum lifespan, with lifestyle contributing 25% and randomness/luck accounting for the remaining 25%.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Eliminating all heart disease, Alzheimer’s, and kidney disease would only increase average life expectancy by 5-10 years—not the dramatic extensions many hope for.
Even if you follow the healthiest diet, you pretty much avoid all microplastics, you live in a bubble, you don’t get air pollution, you don’t get any stress—that’s only going to make you live a little bit longer than the average life expectancy.
This reality check emphasizes balance. Sacrificing 20 years of quality life for a potential 5-year extension—with no guarantee—represents poor risk-reward calculation.
The Truth About Modern Health
Despite social media fearmongering claiming unprecedented health crises, data reveals the opposite: we’re living in the healthiest period in human history.
Age-adjusted mortality rates for heart disease have dropped 70-80% since the 1970s peak. Cancer survival rates now reach 60-70%, up from just 10-20% fifty years ago.
While absolute disease numbers increase (due to population growth and longer lifespans), people are far less likely to die from these conditions than previous generations.
More people reach 80, 90, and 100 years old than ever before—and this trend continues accelerating thanks to improved preventive care, early screening, and medical interventions.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
The Balanced Approach to Longevity
Seam’s remarkable biological age achievement stems from a philosophy prioritizing sustainable optimization over extreme restriction.
Key principles include:
- Maintaining 10-12% body fat through whole food nutrition
- Focusing on bodyweight exercise and Zone 2 cardio
- Optimizing comprehensive blood markers, not single metrics
- Taking 6-7 strategic supplements instead of dozens
- Prioritizing sleep, stress management, and recovery
- Accepting genetic limitations while maximizing controllable factors
This approach delivers elite biomarkers without obsessive calorie counting, excessive supplementation, or lifestyle extremism. The goal isn’t perfection—it’s consistent, balanced optimization that enhances both lifespan and quality of life.
For those watching the longevity space and feeling overwhelmed by conflicting information, Seam’s message offers clarity: Keep it simple, focus on fundamentals, and don’t sacrifice today’s quality of life chasing uncertain future breakthroughs.
The competition for health isn’t as fierce as social media suggests. With modest effort toward whole foods, regular movement, adequate sleep, and stress management, achieving a biological age 10 years younger than chronological age remains remarkably attainable.
