Dashboard
Experiment biomarkers and health trends
Weight, blood pressure, VO2 max, DEXA body composition, and metabolic panels — logged openly across the 52-week fasting experiment.
The dashboard
Biomarkers, openly logged.
Weekly weight and BP, periodic VO2 max, DEXA scans, and full metabolic panels. Live data — every reading is added to the trend.
Weight
Each logged entry
Blood pressure
Systolic / Diastolic
VO2 Max
Cardiorespiratory fitness
DEXA
Body fat % and lean mass (lb)
Cholesterol
Quest Diagnostics · latest —
Total cholesterol
—mg/dL
HDL cholesterol
—mg/dL
Triglycerides
—mg/dL
LDL cholesterol
—mg/dL
Chol / HDL ratio
—
Non-HDL cholesterol
—mg/dL
Glucose & kidney function
Quest Diagnostics
Fasting glucose
—mg/dL
BUN
—mg/dL
Creatinine
—mg/dL
eGFR
—mL/min
Total cholesterol
—mg/dL
HbA1c
—%
Body fat
—%
VO2 max
—ml/kg/min
Case study · Graded exercise test
Cardiorespiratory fitness, measured.
Cardiorespiratory fitness — captured as VO2 Max — is one of the most reliable indicators of functional healthspan and cellular efficiency. To establish an accurate, data-driven baseline, I underwent a clinical graded exercise test on a metabolic cart, bypassing generalized formulas and smartwatch estimations for exact physiological thresholds.
VO2 Max
49.1mL/kg/min
97th percentile (M, 61)
Peak power
120W
Max heart rate
153BPM
Peak ventilation
108L/min
Max tidal volume
2.6L / breath
VT1 · Aerobic baseline
110 BPM·75 W
Upper limit of pure aerobic efficiency. Below 110 BPM, metabolism relies almost exclusively on fat oxidation — the optimal zone for building mitochondrial density and sustaining endurance without compounding systemic fatigue.
VT2 · Anaerobic boundary
127 BPM·97 W
Sustainable maximum output — the lactic threshold. Past 127 BPM, the body pivots sharply toward carbohydrate burning and lactic acid accumulation, and ventilation accelerates to clear CO₂.
Training application
Rather than training on perceived exertion, the thresholds inform a two-pronged approach:
Base preservation · Zone 2
Long, steady-state sessions anchored around 110 BPM to maximize metabolic efficiency and cardiovascular recovery.
Ceiling maintenance · Zone 5
Short, structured HIIT/SIT intervals that push past 127 BPM to challenge the cardiovascular ceiling and keep the aerobic engine sharp.
Case study · DXA scan
A medical-grade body composition baseline.
Dual-energy X-ray absorptiometry (DXA) is best known for bone density, but it also delivers a highly accurate, total-body breakdown of muscle, fat, and regional tissue distribution. The June 2026 scan below anchors the rest of the protocol with precise, repeatable numbers.
Skeletal health · Bone density
Total body BMD
1.393 g/cm²
T-score
+1.9
vs. healthy young adult reference (normal ≥ −1.0)
Z-score
+1.9
vs. age, sex, and ethnicity-matched average
Both scores sit well ahead of the statistical norm. The clinical assessment explicitly notes a low fracture risk — a useful structural buffer for sustained training load.
Body composition
Total weight broken into the three tissue compartments. The priority going forward is defending the 117.8 lb of lean mass.
Total weight
180lb
Lean mass
117.8lb
66.2% — metabolically active tissue
Fat mass
53.3lb
29.9% of total mass
Bone mineral content
7.0lb
3.9% — skeletal weight
Total tissue %fat
31.1%
91st centile, age-matched
Regional fat & metabolic markers
Where fat is stored matters as much as how much. Android/gynoid distribution and visceral fat give a sharper read on metabolic risk than body fat percentage alone.
Android (abdominal) fat
40.0%
12.8 lb · central storage
Gynoid (hip/thigh) fat
31.9%
26.5 lb
Android / Gynoid ratio
1.25
> 1.0 indicates central pattern
Visceral adipose tissue
2.06lb
60.37 in³ · deep organ fat
Case study · Indirect calorimetry
A measured resting metabolic baseline.
Indirect calorimetry on a VO2 Master analyser quantifies oxygen consumption at rest to compute actual Resting Metabolic Rate — bypassing the generalised Mifflin-St Jeor and Harris-Benedict equations. The June 12, 2026 assessment below anchors caloric programming for the rest of the protocol.
Resting energy expenditure
Measured RMR
1,598 kcal/day
Metabolism score
+30%
vs. statistical average for age, weight, height, sex
Maintenance target
1,918 kcal
Daily intake to hold 180 lb before added exercise
A faster-than-average resting burn provides a useful buffer for energy balance during fasting blocks and refeeding windows.
Daily energy balance
Resting metabolism plus baseline movement gives the precise calorie floor before training is added.
Resting energy (RMR)
1,598kcal/day
Vital organ function, breathing, cellular repair
Active energy
320kcal/day
Baseline daily movement (sedentary)
Total daily expenditure
1,918kcal/day
Maintenance at 180 lb before exercise
Autonomic & cardiovascular baselines
Captured alongside the metabolic test as reference points for tracking adaptation to fasting, training, and recovery.
Resting heart rate
56bpm
Ideal range · strong aerobic conditioning
Heart rate variability
48.6ms
Autonomic recovery baseline for stress & fasting
Metabolism score
+30%
Faster than statistical average for age/sex/size
Comprehensive metabolic panel
Five years of bloodwork.
Quest Diagnostics CMP + CBC. Five-year baseline (November 2021 onward) shown as yearly trend lines; the year-of-fast quarterly draws will plot with full precision as they come in.
Latest draw
May 8, 2026
32 of 32 in range · Fasting
Glucose & Kidney
4 analytesElectrolytes
5 analytesLiver & Protein
8 analytesComplete Blood Count
10 analytesWhite Cell Differential
5 analytesSource: Quest Diagnostics · Historical trend lines reflect approximate yearly values from 2022–2025; the 2026 reading is exact.
4 more quarterly updates over the year ahead.