Michal Szymanski - Longevity Protocol

This document focuses on my personal health and longevity protocol, where I describe my actions and results in as much detail as possible.

One-sentence introduction about me for context.

My name is Michał Szymański. In January 2025 I turned 36, and I’m the founder of two technology companies — MDB, which builds tools for the IT industry, and CogniVis AI, which enables businesses to create specialized AI agents.

I’m also the creator of Longevity-Protocols.com.

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The beginnings of my protocol

Around mid-2024 (after years of a gradual decline in my health, which I described here), I decided that health had to become my top priority.

I prepared an initial action plan, set concrete goals and KPIs, and started working on myself rigorously.

Over the course of a year, I achieved results that surprised even me. At the same time, I experienced several painful lessons that could have been avoided. I’m writing this document in the hope that it will help others achieve similar outcomes while avoiding the mistakes I made.

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DunedinPACE — my aging pace

DunedinPACE is currently the most renowned DNA-methylation–based biomarker that measures the pace of biological aging (how many “biological years” accrue within one calendar year).

It was developed by a team of scientists at Columbia University and Duke University, based on the long-running Dunedin Study in New Zealand, and is considered one of the most reliable indicators of aging speed in longevity research.

My DunedinPACE is currently 0.6 — this means that for each calendar year, my body ages by only 0.6 years (about 7 months per year).

At the time of writing, this score would place me at 4th in the global ranking of “Longevity Leaders” in the Rejuvenation Olympics — an initiative promoted, among others, by Bryan Johnson, currently the best-known figure in the longevity space.

I’m all the more pleased because this is my first DunedinPACE test, and I only began this journey a year ago. Unlike me, the leaders of that ranking have repeated the test many times and have been following their longevity protocols for years.

I’m at the beginning of my path, and I’m excited about how much more I can achieve here.

TrueAge — OMICm Age

TrueAge is currently the most popular commercial epigenetic test. Based on DNA methylation analysis from a blood sample, it measures various aspects of biological aging — including biological age (OMICm Age), pace of aging (DunedinPACE), as well as biomarkers related to immunity, inflammation, and metabolic health.

My result:

Age: 26.9 years (9.6 years younger than my chronological age)

Better than 93.6% of people of my sex and age

Body composition

A body composition test on a Tanita scale uses the BIA (bioelectrical impedance analysis) method: the device sends a very low, safe electrical current through the body and measures tissue resistance; based on this it estimates body fat, muscle mass, water, bone mass, and other metabolic parameters.

Tanita scales are currently the most popular commercial scales on the market, and their results are considered among the more reliable body composition tests in their class of devices. You can find them in most gyms.

My result:

Metabolic age: 21 years (15 years younger than my chronological age)

Body fat: 13.4% (population average: approx. 22–25%)

Muscle mass: 67.5 kg

Fat-free mass: 71.1 kg (86.7%) (population average: ~75–78%)

Note that with high muscle mass and low fat levels, BMI becomes meaningless because it only uses body weight and height; for a highly muscular person it indicates overweight, which is obviously misleading.

Visceral fat: 4 — below 12 is considered a safe level.

Whoop age

Age estimated by the Whoop wearable: 26.5 years (10.1 years younger than my chronological age).

My lowest aging pace in the Whoop app was 0.1 (only 0.1 years of aging per year of life).

The spike around late June and early July was when my daughter was born, which of course disrupted my training, sleep, and other factors, accelerating my pace of aging.

VO2Max

VO₂max is the maximum amount of oxygen the body can take in, transport, and utilize during intense exercise; it’s the gold standard for assessing aerobic capacity and cardiorespiratory fitness.

In the context of longevity, VO₂max is one of the strongest predictors of lifespan and healthspan — higher values are associated with lower risk of heart disease, diabetes, and premature death, and maintaining it with age is considered a key factor in healthy aging.

My result: 57 ml/kg/min, which falls into the “elite” category, on par with competitive athletes.

For comparison: the population average VO2max for men aged 30–40 is about 40 ml/kg/min.

My PNOĒ test assessing fitness, including VO2Max

This not only places me at the top for my age group, but also well above average even compared to people in their 20s.

The PNOĒ performance test, which measures (among other things) my VO2Max, also estimates biological age. Mine was estimated at 25 years (11 years younger than my chronological age).

Bones (based on DEXA / densitometry)

Bones are one of the most important indicators of longevity and health. The better the condition of your bones, the longer your healthy life.

Densitometry (DEXA, DXA) is an imaging test that uses a low dose of X-rays to measure bone mineral density (BMD) — i.e., the amount of minerals (mainly calcium and phosphorus) in a given bone volume. This result is key to assessing bone strength and osteoporosis risk.

Bone health is measured using:

BMD (Bone Mineral Density) — an absolute value in g/cm²; the higher it is, the denser and more fracture-resistant the bone.

T-score — a comparison of a patient’s BMD with the peak bone mass of healthy adults aged 20–30 of the same sex.

Z-score — a comparison of a patient’s BMD with the average of people of the same age and sex; useful for assessing whether bone density is appropriate for age (deviations may suggest secondary conditions affecting bones).

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My result:

BMD: 1.469

T-score: 2.7

Z-score: 2.5

Description of my results:

“The densitometry results BMD = 1.469 g/cm², T-score = 2.7, and Z-score = 2.5 indicate exceptionally high bone mineral density — far above the average values observed in the population.

BMD (Bone Mineral Density) at 1.469 g/cm² exceeds typical values for adult men (~1.0–1.2 g/cm²), indicating a very strong bone structure.

T-score = 2.7 means bone mass is 2.7 standard deviations higher than the peak bone mass of healthy young adults. Such a high score is considered elite and indicates exceptionally strong bones.

Z-score = 2.5 suggests bone density is significantly above normal compared to peers of the same age and sex, further confirming above-average skeletal health.”

This places me in the 99th percentile for bone health (better than 99% of the population). The physician reviewing my result remarked with astonishment that it was the first time they had ever seen such a score.

Brain / cognitive functions

I’ve always enjoyed mental clarity and speed, but in recent years I inevitably began to notice my mind slowing down and increasingly frequent “blackouts” — a sense of brain fog.

Nothing pleased me more than feeling like I’ve returned to the best mental condition I can remember — I now feel my mind runs at full throttle, while also experiencing a strong sense of joy and excitement.

In cognitive tests I scored well above average in almost every category, confirming that my brain is currently operating at top speed.

Results of my cognitive function test

Psychologist’s opinion analyzing my result:

“Mr. Michał’s results are above average. The overall cognitive functions index is 86%, which is an above-norm result for the Client’s reference group. Mr. Michał’s strongest cognitive functions are complex memory in both ranges, complex attention in the domain of executive functions, as well as cognitive flexibility and psychomotor speed in the domain of motor speed.”

Sleep

Unfortunately, I used to be a very light and restless sleeper. Until recently, the slightest noise would wake me up; I tossed and turned a lot, got up to use the bathroom multiple times a night, and falling asleep could take me over an hour. I often woke up in the middle of the night and couldn’t fall back asleep due to racing thoughts and anxiety.

As a result of poor sleep, by midday I would crash and need a nap every single day. It was incredibly frustrating because I felt like I was losing daytime productivity.

Put simply — I didn’t like sleeping. Nights were usually a torment, and I always longed for the morning.

That’s all in the past now. The best illustration is the chart of my sleep quality from the first 6 months after starting my protocol (data from the Whoop band).

What it looks like now:

• I fall asleep within minutes of my head hitting the pillow
• I sleep like a log — I don’t wake up at night and don’t get up to use the bathroom
• In the morning I’m so full of energy and excitement that I jump out of bed like a slingshot
• I no longer experience afternoon energy dips, and naps are a thing of the past
• I’ve started to love sleep — I can’t believe how pleasant and relaxing it can be. It may sound strange, but for me this is completely new

HRV / RHR

HRV (Heart Rate Variability) is a measure of the variability of intervals between heartbeats. It reflects the balance between the sympathetic nervous system (responsible for the “fight or flight” response) and the parasympathetic system (responsible for recovery and relaxation). High HRV indicates greater flexibility of the autonomic nervous system and a better ability to adapt to stress or exertion, while low HRV suggests fatigue, stress, or health issues. In the context of health and longevity, high HRV is considered a positive biomarker associated with lower cardiovascular risk and better resilience to physiological stress.

RHR (Resting Heart Rate) is the number of heartbeats per minute at rest, most often measured in the morning after waking. In healthy adults it usually ranges from 60–80 bpm, while in physically active people and athletes it can drop to 40–55 bpm. A lower RHR indicates more efficient cardiac function and good cardiovascular fitness, whereas chronically high RHR may signal stress, fatigue, dehydration, or health disorders. In population studies, low and stable RHR correlates with longer lifespan and lower cardiovascular risk.

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Heart rate variability (HRV) and resting heart rate (RHR) are currently my biggest puzzle.

Reminder — (in simple terms) the higher the HRV the better, the lower the RHR the better. Both parameters are used to assess recovery in almost all popular wearables like Whoop, Apple Watch, Garmin, etc.

I have periods when my HRV reaches truly incredible levels (as in the image below — 150, where the average for men my age is around 60) and RHR around 45 (where the average for men my age is about 55–60).

Unfortunately, I also sometimes experience a rather sudden breakdown in recovery, manifested by a significant drop in HRV and a rise in RHR, which can last even for several weeks.

According to the doctors and coaches analyzing me, this is the result of a lack of balance and overtraining. For this reason, ensuring balanced and stable recovery will be my priority over the coming months.

Hair repigmentation

I started going gray before thirty, so I had long since accepted this as one of the most characteristic signs of passing time.

Honestly, as a big Witcher fan I had a soft spot for white hair ;)

Now I’m watching with surprise as my hair gradually starts regaining its natural color.

Reversing hair loss

For over two decades I was an active dancer in breaking (commonly known as breakdance) and other dance styles.

Twenty years of “headspins” effectively thinned my hair at the crown. Professionally this is called mechanical alopecia, and I developed it before I turned 20, so I stopped paying attention to it a long time ago.

(Me and my signature “headspin,” which cost me hair on the crown)

I didn’t expect any changes in this area, and yet my bald spot has clearly shrunk.

Dental health

I was never able to boast dental health the way I wanted. My mother used to say that in our family everyone unfortunately has weak teeth and it’s genetically determined.

I had accepted that, and I didn’t tear my hair out when at each six-month check-up, despite my best efforts (I truly put a lot of effort into oral hygiene), I always had at least three teeth to treat (a record of seven).

So when in 2025 I went for my first check-up after 12 months (I exceptionally skipped the six-month one), I expected a record number of teeth to treat (I guessed eight).

I thought I had misheard when, after carefully examining my teeth, the dentist looked at me in surprise and said: “Mr. Michał, there’s nothing to treat — all your teeth are healthy. Congratulations.”

Acne

I could never understand it — how can a man in his thirties have acne? As a teenager I accepted it, but having to worry about pimples at 35? Incomprehensible.

It seems that this, too, is now in the past, and the pimples I had lived with all my life have finally retired and stopped bothering me.

Lower stress levels

Objectively, the amount of stress in my life hasn’t decreased, but subjectively I feel it much less. My anxiety has diminished, the number of things that can throw me off balance has dropped dramatically, and problems at work feel less overwhelming.

Coming soon

Over the last year I’ve done a huge number of tests that provided a massive amount of data about my body. I’m in the process of analyzing them and will gradually add further reports here.

A few important disclaimers:

Individual nature of the protocol

This document describes my personal longevity protocol, which has gone through many stages and continues to evolve. It’s important not to treat it as a ready-made recipe to follow blindly — every body is different, and copying my plan without understanding and adapting it to your own needs can do more harm than good.

Approach evolution

Along the way I’ve changed my approach many times, and many elements I used before I would do differently today. The protocol is a process of evolution, not a set of rigid rules.

Beginner’s guide

For those just starting their longevity journey, I’ve prepared a separate beginner’s guide that explains step by step where to start and how to safely build your own protocol.

The above guide is the best place to begin your longevity journey.

Striving for maximum objectivity and neutrality

I will try to present my actions and results as specifically and transparently as possible, but I intentionally avoid naming specific brands or products. The goal is to maintain maximum objectivity and focus on principles and mechanisms rather than marketing or commercial recommendations.

To properly understand the effectiveness of a given longevity protocol, it’s best to first learn the context and history of the person following it. This lets us assess its effectiveness and value with greater accuracy.

My context

I’ve always been active, although without a highly structured approach or a solid health plan. In my youth, my body forgave a lot (I could party all night, drink liters of alcohol, and still go to training or lectures the next morning), but after turning 30 everything changed.

As mentioned earlier — for 20 years I was an active breaking dancer (commonly known as breakdance) as well as other dance styles. That alone required me to stay physically fit, but in hindsight I can’t say breaking was the healthiest form of physical activity — it’s highly injurious, creates dangerous asymmetries in the body, and steers you toward a rather narrow type of mobility that isn’t particularly helpful for longevity.

Structure and scientific approach

The foundation of my protocol is maximum structuring of actions and grounding them in proven scientific principles. I treat all interventions as elements of a larger system that can be managed and measured for effectiveness. I work with KPIs (Key Performance Indicators), and every decision is preceded by an analysis of available scientific evidence.

I categorize interventions based on the strength of evidence, prioritizing those with the most solid research support — this is exactly how the Longevity Protocols project was created.

Iterative protocol development

I treat my protocol much like the software my company develops — through continuous improvement and successive iterations. Just like software, new versions, updates, and refinements appear over time. Each stage is an opportunity to improve, and every change is the result of observation, data, and practical experience.

Optimization and learning from mistakes

This process requires ongoing optimization, comparison of results, and drawing conclusions. I focus on small, consistent steps forward, which in the long run bring the greatest effects. I approach failures with humility and gratitude — analyzing them calmly, treating them as invaluable data that help me avoid mistakes in the future and accelerate further protocol development.

Use of AI

Analyzing such large amounts of health data and extracting practical insights requires enormous time and expertise. That’s why I wouldn’t have been able to achieve these results without leveraging artificial intelligence, which continuously analyzes my data and helps me optimize my actions daily.

For myself and my family I built an application that on one hand allows us to store all of our health data (blood tests, genetic results, Whoop data, and much more), and on the other hand is connected to the Longevity Protocols AI with access to a vast library of the latest scientific research.

I haven’t yet decided whether I’ll release this application to a wider audience, but I’m considering opening closed beta testing in the near future. If you’re interested, you’ll find details by clicking the button below.

Join beta testing

Health and family as the foundation

Health and family are the two most important values, forming the foundation for all other aspects of life. Longevity has no meaning for me without quality — I want to enjoy vitality for as long as possible, surrounded by the people I love.

Striving for an active old age

My goal is to preserve my health long enough that at the age of 80 I can still do what I love — play sports, travel, stay physically and mentally active, and remain independent. The ideal scenario is to maximize the healthy years and minimize the decline phase — staying in peak condition as long as possible, then a rapid and natural end of life.

Including loved ones in a healthy lifestyle

Life would lose much of its meaning without the presence of those I love, which is why I place great emphasis on including my family in a healthy lifestyle. The Longevity Protocols project was created largely with them in mind — so they can benefit from the same approach and walk the path of longevity alongside me. I remind each family member that the best gift they can give me for birthdays, holidays, or any other occasion is their health — nothing brings me more joy than knowing they’re taking care of themselves so we can share life together for as long as possible.

Fatherhood as a source of motivation

As a new father, I’ve gained even stronger motivation to take care of myself and maintain peak health. I dream of traveling, running, jumping, dancing, and enjoying life with my daughter for many years — and, in the distant future, hopefully doing the same with grandchildren. Longevity, in my view, is not just about the number of years, but about the quality of life I can share with my loved ones.

Resistance training — 3× per week

Day 1

Block 1

BB Bench Press

Number of sets: 3 Reps: 6–10 Tempo: 3111 Rest: 15s

Neutral Pull up

Number of sets: 3 Reps: 6–10 Tempo: 2010 Rest: 15s

Cossack squat

Number of sets: 3 Reps: 6–10/side Tempo: 3111 Rest: 120–150s

Block 2

DB Devil Press

Number of sets: 3 Reps: 10–12 Tempo: dynamic Rest: 15s

TRX inverted row

Number of sets: 3 Reps: 10–12 Tempo: 2010 Rest: 15s

Swiss ball 8

Number of sets: 3 Reps: 10–12/side Tempo: controlled Rest: 90s

Block 3

Heel elevated goblet squat

Number of sets: 3 Reps: 10–15 Tempo: 3010 Rest: 15s

TRX Y raise

Number of sets: 3 Reps: 10–15 Tempo: 2111 Rest: 15s

KB Lateral swing

Number of sets: 3 Reps: 10–15/side Tempo: dynamic Rest: 90s

Day 2

Block 1

Front foot elevated split squat – back leg straight

Number of sets: 3 Reps: 6–10/side Tempo: 3311 Rest: 15s

Wall handstand front walks

Number of sets: 3 Reps: 6–10 Tempo: controlled Rest: 90s

Block 2

DB Incline bench press 15° (narrow elbows)

Number of sets: 3 Reps: 6–12 Tempo: 2111 Rest: 15s

BB Bent over row (elbows wider than shoulder width)

Number of sets: 3 Reps: 6–12 Tempo: 2010 Rest: 90s

Block 3

Dumbbell lateral raises (standing)

Number of sets: 3 Reps: 8–12 Tempo: 3111 Rest: 15s

DB double curl with supination

Number of sets: 3 Reps: 8–12 Tempo: 3111 Rest: 15s

Block 4

KB snatch — single arm

Number of sets: 3 Reps: 8–12/side Tempo: dynamic Rest: 15s

Dragon flag

Number of sets: 3 Reps: 5–10 Tempo: controlled Rest: 15s

Glute crusher

Number of sets: 3 Reps: 8–12/side Tempo: controlled Rest: 90s

Day 3

Block 1

BB Conventional Deadlift

Number of sets: 3 Reps: 3–5 Tempo: 3111 Rest: 120s

Block 2

BB Overhead Press

Number of sets: 3 Reps: 3–5 Tempo: 3111 Rest: 120s

Block 3

Weighted Chin up

Number of sets: 3 Reps: 3–5 Tempo: 2010 Rest: 120s

Block 4

Dips — weighted

Number of sets: 3 Reps: 6–10 Tempo: 2010 Rest: 15s

DB Trap Y raise — 30° bench

Number of sets: 3 Reps: 8–12 Tempo: 2111 Rest: 15s

Landmine split jerk

Number of sets: 3 Reps: 4–6/side Tempo: dynamic Rest: 15s

Ab wheel

Number of sets: 3 Reps: 6–10 Tempo: controlled Rest: 120s

Norwegian 4×4 intervals — 2× per week

Norwegian intervals are one of the most studied interval methods, originating in Norway and used initially with long-distance runners. They consist of repeated high-intensity bouts (typically heart-rate zone 4–5) interspersed with shorter periods of active recovery in zones 2–3. This drives the heart and cardiorespiratory system close to maximal capacity without the excessive strain typical of classic all-out HIIT.

In scientific studies, Norwegian intervals are considered among the most effective ways to improve VO₂max and aerobic performance.

Zone 2 aerobic session — 60 minutes once per week

Zone 2 cardio (moderate intensity where you can comfortably hold a conversation) is the foundation of longevity-focused endurance. A regular one-hour effort in this zone promotes the most efficient fat oxidation as the primary fuel, develops a dense capillary network, and supports heart health. Importantly, this type of training also strengthens the body’s recovery capacity and stimulates the creation and function of mitochondria — the key energy-producing organelles that naturally decline with age.

Stretching — 3× per week

Both static and dynamic stretching serve as pillars for maintaining muscle and joint mobility and flexibility. Regular practice preserves full range of motion, preventing overloads and limitations that tend to intensify with age. Stretching also aids post-exercise recovery, reduces stress-induced tension, and improves circulation — translating to freedom of movement, injury prevention, and sustained physical activity later in life.

Balance training — 3× per week

Balance work is a key, yet often overlooked, element of longevity-minded training. Improving balance and proprioception (body-position awareness) reduces the risk of falls and injuries — leading causes of functional decline with age. Regular balance training strengthens deep stabilizers, supports joint stability, and improves neuromuscular coordination, protecting against injury while boosting performance in other activities — from the gym, to team sports, to daily life.

Unstructured movement (e.g., footbag or dance) — at least once per week

Beyond planned workouts, spontaneous, unstructured activity — like footbag, dancing, playing with kids, or goofing around with friends — matters enormously. This kind of movement develops coordination, creativity, and nervous-system flexibility while bringing joy and reducing stress. Research suggests that variety and playfulness in movement support longevity by engaging the body in non-obvious ways, benefiting both physical and mental health. Folding such activities into daily life is a simple way to stay in great shape without the feeling of training monotony.

Steps — roughly a dozen thousand per day

Since I spend most of the day at a computer, I bought a standing desk and placed a small treadmill underneath it, so I can walk and work at the same time.

Daily calories: about 3000 kcal

Daily protein per kilogram of body weight: about 2 g

Intermittent fasting: 18 hours of fasting daily

First meal: 11:00

Training: 13:00

Post-workout meal: 15:00

Last meal: 17:00

Additionally

Alcohol: I quit completely — I don’t drink at all now, regardless of pressure or occasion.

Fun fact — the last drop of alcohol I had was on a weekend trip in 2024 — one weak drink per day for 2 days.

In the image below you can see what my Whoop showed on those days. I kept this screenshot to remember how dramatic the impact of even the smallest amount of alcohol is on our bodies.

In the image below you can see what my Whoop showed on those days. I kept this screenshot to remember how dramatic the impact of even the smallest amount of alcohol is on our bodies.

Cigarettes: I have never smoked in my life.

Stimulants: Only coffee.

With breakfast

Magnesium citrate: 1300 mg

Omega-3 fatty acids: 2000 mg

Vitamin D: 2000 IU

Creatine: 8–10 g

High-polyphenol olive oil: 20 ml

With lunch

Whey protein: 60 g supplement

Pure cocoa: 20 g

With dinner

Ashwagandha: 450 mg

Zinc: 15 mg

High-polyphenol olive oil: 20 ml

Before sleep

Saffron: 60 mg

Magnesium chelate: 266 mg elemental magnesium

Bedtime: 23:00

Wake-up: 07:15

About 8 hours of quality sleep

Important: I stick to my sleep schedule on weekends as well and only in truly exceptional situations (such as my daughter’s birth) do I go to bed or wake up at different times than those listed above.

Rules and interventions

• Last meal about 5 hours before bedtime
• Finish work no later than 4 hours before bedtime and stop thinking about work or problem-solving after leaving the computer.
• No screens or electronics at least 3 hours before bedtime
• No blue-light exposure for at least 3 hours before sleep (use blue-light-blocking glasses if needed)
• Morning exposure to natural light or a therapeutic lamp right after waking up
• Total darkness in the bedroom (sleep mask if needed)
• Silence in the bedroom (earplugs if needed)
• Low bedroom temperature (air conditioning on all night in summer)
• Training in the first half of the day (before 15:00)
• Last coffee and tea before 12:00
• Avoid social media and news (especially politics) in the evening and generally avoid information overload
• Relaxation on a massage chair
• Meditation
• Breathing exercises and vagus nerve activation
• Red-light therapy
• A book before bed (e-reader with blue light disabled, gently lit with warm light, mimicking paper)
• The entire evening dedicated to family and loved ones, ideally disconnected from electronics and the outside world

• About one hour of meditation daily, split into several sessions.
• Meditation techniques rooted in the Theravāda Buddhist tradition, mainly Vipassanā.
• 30 minutes of meditation right after waking up.
• 20 minutes of meditation during red-light therapy.
• Three short 5-minute mindfulness check-ins during the day.

• Full-body red-light therapy mat
• Red-light therapy face mask
• Whoop fitness band
• Massage chair