LABX

How Lifespan Is Calculated

Lifespan and healthspan estimations in this report are generated using an integrative algorithm that combines actuarial life expectancy tables with Jason’s individual genetic profile, personal and family health history, blood biomarkers, microbiome composition, and current lifestyle behaviors. The model incorporates data from wearable devices (e.g., physical activity, sleep quality, and stress indicators), clinical blood markers (such as CRP and lipid profiles), microbiome diversity and balance, as well as genomic variants linked to aging, disease susceptibility, and nutrient metabolism. This holistic approach provides a personalized and dynamic estimate of both lifespan and years of healthy living, allowing targeted interventions to enhance long-term outcomes.

Your Results

Lifespan Estimate: 92.3 years (Improvement potential: +6.1 years)

Healthspan Estimate: 86.7 years (Improvement potential: +5.2 years)

Assessment: You have a strong foundation for longevity and healthspan; however, optimizing specific biomarkers and lifestyle factors can significantly enhance these projections.

Recommendations for Optimal Strength Training

Given your current consistent physical activity, including 5 gym sessions per week and a mix of cardio, strength, and mobility training, you're already building a solid base for muscle growth. The following refinements are designed to optimize your muscle hypertrophy and recovery:

Targeted Training Adjustments: Focus on underdeveloped muscle groups by incorporating unilateral and isolation movements. Include compound lifts early in sessions to maximize neuromuscular activation, followed by hypertrophy-specific work.
Eccentric Loading & Time Under Tension: Integrate tempo-based training (e.g., 3-0-1 tempo) to stimulate deeper muscle fiber engagement without significantly increasing total volume.
Intra-Workout Nutrition: Sip on essential amino acids (EAAs) or a light protein-carbohydrate mix during longer resistance training sessions to maintain an anabolic state and support recovery.
Advanced Periodization: Cycle between hypertrophy and strength blocks every 4–6 weeks to maximize muscle and neural adaptations without plateauing.
Protein Distribution: Spread protein intake evenly across 4–5 meals/snacks per day, each containing ~25–35g of high-quality protein. This promotes sustained muscle protein synthesis.
Recovery Enhancements: Use contrast therapy (alternating hot/cold exposure), percussive devices, and deep tissue massage bi-weekly to reduce muscle tightness and promote circulation.
Track Your Gains: Monitor muscle thickness (e.g., arm circumference or ultrasound if available) monthly to ensure progress and adjust stimulus as needed.
Endurance Training: Continue aerobic training to maximize VO2 max potential.

Injury Prevention

Strength training targeting Achilles tendon & ACL stability.
- Focus on eccentric loading exercises (e.g., heel drops for Achilles, single-leg squats for ACL support).

Recovery Strategies

Increase protein intake post-workout to enhance muscle repair.
Utilize foam rolling and stretching to reduce soreness.
Prioritize active recovery days.

Supplementation Focus

Creatine Monohydrate: Continue 3–5g/day but consider cycling (8–10 weeks on, 4 weeks off) to sustain responsiveness.
Beta-Alanine: 3–6g/day split in doses to improve training volume and muscle endurance.
Collagen + Vitamin C: 10g collagen with 50mg vitamin C 30–60 minutes before tendon or ligament-targeted sessions to support connective tissue health.
Magnesium L-Threonate or Glycinate: Optimize recovery and muscle relaxation post-training, particularly for sleep support.

Recommendations for Optimal Diet, Gut Health, and Metabolism

Diet and Metabolism

Adopt a Mediterranean-style diet, which you're genetically predisposed to benefit from. Focus on healthy fats like olive oil, nuts, and fatty fish.
Reduce refined carbohydrates and emphasize whole grains with a lower glycemic index due to your poor starch metabolism.
To manage your tendency toward fat overconsumption, structure your meals in advance, use portion control strategies, and increase dietary fiber to promote satiety.
You should aim for 30–35g of fiber per day to support your microbiome diversity, reduce inflammation, and improve digestion. Include prebiotic-rich foods like garlic, onions, leeks, asparagus, and resistant starches such as green bananas and oats.
Given your microbiome shows elevated inflammatory-prone strains, incorporate anti-inflammatory foods (e.g., turmeric, berries, leafy greens) and minimize processed foods.
Include fermented foods like kefir, kimchi, yogurt, and miso regularly to encourage the growth of beneficial gut strains such as Lactobacillus and Bifidobacterium.

Gut Health

Probiotic supplement: Choose a multi-strain formulation with clinically backed strains such as Lactobacillus rhamnosus, Bifidobacterium longum, and Lactobacillus plantarum to counterbalance inflammatory microbiome markers.
Prebiotic fiber supplement (if dietary intake is low): 5–10g/day of inulin or partially hydrolyzed guar gum to feed beneficial gut flora.
Avoid iron supplementation unless prescribed, as your genetics show a risk for iron overload.
Limit caffeine intake, particularly in the afternoon, due to your slow caffeine metabolism to support better sleep and stress management.

Recommendations for Optimal Supplementation

Vitamin D3: 4000 IU daily, especially in low sunlight months to support bone health and immunity.
Vitamin B12: 1000 mcg weekly via sublingual tablets to compensate for your deficiency risk.
Vitamin E: 200 IU daily for cellular repair and antioxidant support.
Magnesium (Glycinate or Citrate): 300–400 mg nightly to aid muscle recovery and reduce stress.
Zinc: 15–30 mg daily to support immunity and hormone balance.
Omega-3 fatty acids (EPA/DHA): 1000–2000 mg/day to reduce systemic inflammation and support recovery, especially considering your elevated CRP.

Optimal RDAs for You

Vitamin D: 4000 IU daily (especially during winter months)
Vitamin B12: 1000 mcg sublingual per week
Vitamin E: 200 IU daily
Magnesium: 300-400 mg before bed
Zinc: 15-30 mg daily
Monitor Iron levels: Avoid iron supplementation unless medically necessary.

Recommendations for Your Personal Trainer

Priority: Strength & Conditioning Focus

> Joint & tendon protection: Incorporate stability training, especially for the knees and ankles.

> Periodized training plan: Balance endurance, strength, and recovery phases.

> Progressive overload with careful monitoring to avoid injury risk.

Recovery Emphasis

>Ensure adequate post-workout stretching and mobility drills.

> Monitor signs of overtraining (fatigue, prolonged soreness, poor sleep quality).

> Encourage active recovery days with light movement and low-impact activities.

Personalized Nutrition Support

> Work with Jason to track macronutrient intake and ensure proper meal timing.

> Encourage meal prepping to prevent excessive fat consumption and poor carbohydrate choices.

> Promote daily fiber intake awareness and gut-friendly meal planning.

XHealth

Your Comprehensive Precision Longevity Report

How Lifespan Is Calculated

Your Results

Your Biological Age

Training, Diet and Supplementation Action Plan

Recommendations for Optimal Strength Training

Recommendations for Optimal Diet, Gut Health, and Metabolism

Recommendations for Optimal Supplementation

Recommendations for Your Personal Trainer

Your Comprehensive Precision Longevity Report

How Lifespan Is Calculated

Your Results

Your Biological Age

Training, Diet and Supplementation Action Plan

Recommendations for Optimal Strength Training

Recommendations for Optimal Diet, Gut Health, and Metabolism

Recommendations for Optimal Supplementation

Recommendations for Your Personal Trainer

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