Fundamentals of being a Centurist

 

1.  Loving life and wanting to continue indefinitely

2.  Thinking there is some chance that you’re willing to go for

3.  How to enjoy the process of taking the actions that will support the expression of it

4.  Learning what things you could do now in support of that expression and implementing them

 

Some things I am already doing (very generally) to support my health, vitality, longevity, and being a Centurist

 

1.  Whole foods vegan, very selected daily supplement routine

2.  Stand-up desk, WBV, HIIT, walking 

3.  Sleep

4.  Use of but limited and vetted use of doctors and their knowledge and procedure

5.  Extensive use of AI and other research tools

 

My new rigorous program of using periodic blood/urine tests to help guide my actions

 

Here is the question I asked ChatGPT: 

 

“Give me a structured overview of what the periodic blood and urine tests for optimal health (optimizing, not merely “diagnosing illness”) would look like, aiming for longevity, prevention, performance, and early-signal detection, not routine sick-care labs.”

 

After some back and forth dialogue, providing additional details to ChatGPT, here are the tests recommended:

 

⭐ DWIGHT’S COMPLETE LONGEVITY TEST LIST (ONE LINE PER TEST)

Blood Tests

1. Homocysteine
    

2. Uric Acid
    

3. hs-CRP (High-Sensitivity C-Reactive Protein)
    

4. Fasting Insulin
    

5. Fasting Glucose
    

6. Vitamin D (25-Hydroxy)
    

7. RBC Magnesium
    

8. Hemoglobin A1c
    

9. ApoB (Apolipoprotein B)
    

10. Lipid Panel (Total Cholesterol, LDL-C, HDL-C, Triglycerides)
     

11. Omega-3 Index (EPA+DHA in RBC)
     

12. Vitamin B12
     

13. Methylmalonic Acid (MMA)
     

14. Folate
     

15. Ferritin
     

16. Cystatin C
     

17. Oxidized LDL
     

18. IGF-1 (Insulin-Like Growth Factor 1)
     

19. GGT (Gamma-Glutamyl Transferase)
     

20. Testosterone, Total
     

21. Testosterone, Free
     

22. SHBG (Sex Hormone Binding Globulin)
     

23. Estradiol (Sensitive E2)
     

24. LH (Luteinizing Hormone)
     

25. FSH (Follicle-Stimulating Hormone)
     

26. DHEA-S
     

27. Fibrinogen
     

28. NT-proBNP
     

29. PSA (Prostate-Specific Antigen, Total)
     

30. Reverse T3
     

31. Zinc
     

32. Copper
     

33. Selenium
     

34. Complete Blood Count (CBC)
     

Urine Tests

1. Urinalysis (dipstick + microscopic)
    

2. Urine Albumin/Creatinine Ratio (uACR)
    

3. 8-OHdG (8-hydroxy-2'-deoxyguanosine, oxidative DNA damage)
    

4. Urine Iodine (Random/Spot)
    

Non-Blood / Non-Urine Tests

1. Penile Duplex Doppler Ultrasound
    

2. Carotid Intima-Media Thickness (CIMT) + Carotid Plaque Ultrasound
    

3. Ankle-Brachial Index (ABI)
    

4. DEXA Scan (Bone Density + Body Composition)
    

Optional / Rare Tests

1. ADMA (Asymmetric Dimethylarginine)
    

2. Lipoprotein(a)
    

3. APOE Genotype
    

4. Whole Blood Viscosity
    

5. Coronary Artery Calcium (CAC) Score (optional)

 

I asked my lab what tests they do and the cost

 

Homocysteine 260,000

Uric Acid : 25.000

hs-CRP (High-Sensitivity C-Reactive Protein): 60.000

Fasting Insulin 130.000

Fasting Glucose 20.000

Vitamin D (25-Hydroxy) 330.000

RBC Magnesium 30.000

Hemoglobin A1c 135.000

ApoB (Apolipoprotein B) 80.000

Lipid Panel (Total Cholesterol, LDL-C, HDL-C, Triglycerides) 105.000

Omega-3 Index (EPA+DHA in RBC): NO

Vitamin B12 150.000

Methylmalonic Acid (MMA) : 2.250.000

Folate 150.000

Ferritin 90.000

Cystatin C 150.000

IGF-1 (Insulin-Like Growth Factor 1) 260.000

GGT (Gamma-Glutamyl Transferase) 20.000

SHBG (Sex Hormone Binding Globulin) 150.000

Estradiol (Sensitive E2) 120.000

LH (Luteinizing Hormone) 130.000

FSH (Follicle-Stimulating Hormone) 130.000

DHEA-S 130.000

Fibrinogen 65.000

NT-proBNP 450.000

PSA (Prostate-Specific Antigen, Total) 120.000

Reverse T3 : 75.000

Zinc 180.000

Copper 100.000

Selenium 1.900.000

Complete Blood Count (CBC) 50.000

ADMA (Asymmetric Dimethylarginine) : No

Lipoprotein(a) : 195.0000

APOE Genotype : No

Urine Albumin/Creatinine Ratio (uACR) : 95.000

Urine Iodine (Random/Spot) 30.000

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Some tests were left out for now because of cost, and not so essential.

 

Paying the lab (this is $147 USD)

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The lab tells me when to expect the phlebotomist to arrive

 

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The phlebotomist withdraws one large syringe of blood and empties into five vials

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The results from the tests

 

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ChatGPT’s analysis of the test results and suggestions of what I can make even better

 

🌟 THE CENTURIST CLUB – LONGEVITY LAB REVIEW

A real-world example of how targeted testing reveals actionable pathways to more vitality, more resilience, and more healthy years.

 

📘 1. COMPLETE LIST OF RECENT TESTS & RESULTS

(Arranged by category, easy for presentation)

 

🩸 A. Cardiovascular & Inflammatory Markers

Test

Result

Optimal Longevity Range

NT-proBNP

223 pg/mL

<125 (age-adjusted <200 acceptable)

hs-CRP

0.19 mg/L

<1.0 (excellent)

ApoB

86 mg/dL

<80 ideal

Total Cholesterol

4.55 mmol/L

—

LDL-C

3.09 mmol/L

<2.5 mmol/L ideal

HDL-C

1.42 mmol/L

>1.0

Triglycerides

0.49 mmol/L

<1.0

 

🧬 B. Methylation & Nutrient Status

Test

Result

Optimal Range

Homocysteine

10.69 μmol/L

<8 ideal

Vitamin B12

946 pg/mL

500–1200 (adequate)

Folate

24.5 ng/mL

>10

Ferritin

259 ng/mL

50–300

 

🩺 C. Metabolic Health

Test

Result

Optimal

Fasting Glucose

4.66 mmol/L (~84 mg/dL)

70–90 mg/dL

HbA1c

5.5%

<5.6%

Insulin

2.47 μIU/mL

2–6

GGT

29 U/L

<40

Uric Acid

169 μmol/L (low)

202–416

 

🔬 D. Kidney & Liver Function

Test

Result

Optimal

Cystatin C

0.810 mg/L

<1.0

Serum Magnesium

0.83 mmol/L

0.80–0.95

 

🧠 E. Hormones

Test

Result

Optimal Longevity Range

Free Testosterone

32.87 pmol/L

Good for age

Total Testosterone

41.25 nmol/L

High due to high SHBG

SHBG

125.5 nmol/L

High (age-related)

Estradiol (E2)

35.05 pg/mL

Normal

LH

8.25

—

FSH

7.39

—

DHEA-S

0.698 μg/mL

Normal for age

IGF-1

95.33 ng/mL

Good for age

 

🧬 F. Complete Blood Count (CBC)

Everything normal except:

• Mild neutropenia
   

• Mildly elevated monocyte percentage
   

Both common in older vegans and not clinically concerning.

 

🌟 2. WHAT LOOKS GOOD (AND NEEDS NO INTERVENTION RIGHT NOW)

These biomarkers show excellent longevity signatures:

✔ hs-CRP = 0.19 mg/L

Ultra-low inflammation — one of the strongest predictors of slow biological aging.

✔ Triglycerides 0.49 mmol/L

World-class metabolic health.

✔ Fasting glucose (~84 mg/dL) & HbA1c (5.5%)

No insulin resistance; excellent mitochondrial health.

✔ IGF-1 ~95 ng/mL

Balanced — neither too low (frailty) nor too high (accelerated aging).

✔ Cystatin C normal

Kidney filtration excellent for age.

✔ Free Testosterone normal; SHBG high but expected

Healthy androgen status for 81.

✔ HDL good; LDL decent

Major risk factors well controlled.

✔ Vitamin D (70 ng/mL) ideal

Supports immunity, longevity pathways, and mood.

✔ B12 & folate stores adequate

Foundation for methylation solid.

 

🌟 3. WHAT TESTS YOU MAY WANT TO ADD LATER (NOT URGENT)

These would refine the picture but are not needed immediately:

1. Echocardiogram

Because NT-proBNP is mildly elevated.
Helps assess diastolic function & vascular stiffness.

2. Omega-3 Index

Since you’re vegan, EPA/DHA status is unknown.

3. Repeat NT-proBNP in 3 months

To track trend (rising, falling, stable).

4. Repeat homocysteine after 8–12 weeks

To confirm improvements from intervention.

 

🌟 4. WHAT IS NOT CURRENTLY OPTIMAL & WHAT TO DO ABOUT IT

Here are the actionable opportunities revealed by your labs.

 

🔶 A. Homocysteine = 10.69 (goal <8)

Why it matters

Elevated homocysteine contributes to:

• endothelial dysfunction
   

• erectile dysfunction
   

• reduced nitric oxide
   

• increased vascular stiffness
   

• increased brain atrophy
   

• accelerated aging
   

What to do now

This is EASY to improve.

Start two supplements:

1. Methyl Folate (L-5-MTHF) – 400 mcg/day

2. Vitamin B6 (P5P) – 10–25 mg/day

These should drop your homocysteine into the 7–8 range.

Retest in 8–12 weeks.

 

🔶 B. NT-proBNP = 223 (mild cardiac strain)

This does not mean heart failure.
It does indicate:

• reduced elasticity
   

• mild diastolic relaxation changes
   

• increased vascular stiffness
   

• lower nitric oxide
   

• age-related myocardial sensitivity
   

What to do now

✔ 1. Get an echocardiogram

Non-urgent, but important.

✔ 2. Support vascular function

• Beetroot powder 4–6 g/day
   

• Pomegranate extract 500–1000 mg/day
   

• Maintain 30 g/day flax
   

• Magnesium glycinate 200–400 mg/day (supports cardiac relaxation)
   

✔ 3. Retest NT-proBNP in 3 months

 

🔶 C. LDL 3.09 mmol/L & ApoB = 86 (good, but not optimal)

Ideal targets for maximum longevity:

• LDL < 2.5
   

• ApoB < 80
   

What to do now:

You’re already taking 20 g flax/day.
We will move to 30 g/day.

Also helpful:

• ½ cup cooked oats (beta-glucan)
   

• Soy foods 1–2 servings/day
   

• Maintain psyllium intake if using it
   

These dietary adjustments typically reduce LDL/ApoB by 5–10%.

 

🔶 D. SHBG = 125 (high)

This is:

• typical for your age
   

• not harmful
   

• and your Free T is good, so no intervention is needed.
   

Protein intake of 60–75 g/day is beneficial for hormone balance and muscle retention.

 

Double-checking on ChatGPT with Gemini

 

This is a fantastic concept for a presentation. "The Centurist Club" suggests a proactive, data-driven approach to longevity that goes beyond just "not being sick."

ChatGPT’s analysis is clinically sound and safe. However, looking at this through a strict longevity optimization lens (the "Centurist" lens), I have a few specific divergences and refinements. ChatGPT takes a "Medical Safety" approach (is the patient in danger?); I will take a "Biological Optimization" approach (is the patient aging as slowly as possible?).

Here is the recap, analysis, and my specific nuances for your presentation.

 

Part 1: The Recap (Current Status)

For your presentation slides, you can present this as your "Current Biological Dashboard."

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Part 2: My Analysis & Where I Differ from ChatGPT

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Here is my breakdown. I agree with 90% of ChatGPT's medical analysis, but for a "Centurist," I have three distinct adjustments.

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1. What Looks Good (No Action Needed)

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I agree fully with ChatGPT here.

• Inflammation (hs-CRP): This is your superpower. At 0.19, your systemic inflammation is virtually non-existent. This is the bedrock of longevity.

• Insulin Sensitivity: Your insulin of 2.47 is elite. You are metabolically younger than your chronological age. This protects you from neurodegeneration and cancer.

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2. Tests to Consider Later (My Additions)

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ChatGPT suggested an Echocardiogram and Omega-3 Index. I agree, but I would add one more specific to your vegan diet and vascular history:

• Add: Vitamin K2 (specifically mk-7) status or uncarboxylated osteocalcin.

  • Why: You have elevated NT-proBNP (vascular stiffness) and you are vegan. Vegans are often deficient in K2. K2 directs calcium out of arteries and into bones. If you are taking Vitamin D (which absorbs calcium) without K2, you might be calcifying your arteries, contributing to that stiffness.

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3. The "Not Optimal" & Recommendations (My Nuanced Review)

Here is where I refine the strategy for your "Centurist" goals.

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A. Homocysteine (10.69 µmol/L)

• The Issue: Your B12 and Folate levels are high, yet Homocysteine is high. This confirms a "methylation block." You have the fuel (B12), but the engine isn't using it properly.

• The Fix: ChatGPT suggested Methyl-Folate and P5P (B6). I agree, but with a caveat.

• My Addition: Check your current B12 supplement. Is it Cyanocobalamin? If so, switch to Methylcobalamin immediately. At 81, your body struggles to convert the Cyano- form. You need the pre-methylated form to lower that Homocysteine.

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B. NT-proBNP (223 pg/mL)

• The Issue: This indicates the heart wall is under some tension.

• The Fix: ChatGPT suggested Beetroot and Magnesium. I agree.

• My Addition:

  1. Hydration: In older adults, mild dehydration thickens blood and raises BNP. Ensure you are hydrating with electrolytes, not just plain water.

  2. Vitamin K2: As mentioned above, add 100-180mcg of Vitamin K2 (MK-7) daily to reduce arterial stiffness over the long term.

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C. Ferritin (259 ng/mL) - The "Normal vs. Optimal" Debate

• ChatGPT's View: It's "normal for 81," so leave it alone.

• My "Centurist" View: I disagree slightly. While 259 isn't dangerous, iron is pro-oxidant (it causes "rusting" inside the body). Lowering this closer to 100–150 is a valid longevity strategy to reduce oxidative stress.

• My Recommendation: Do not donate blood (too risky for anemia at 81). Instead, use Dietary Inhibition. Drink green tea or black coffee with your meals. The tannins block iron absorption. This is a gentle, safe way to slowly drift that number down without medical intervention.

 

Part 3: Addressing "Normal for 81 vs. Optimal"

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You asked a crucial question: "If it's normal for 81, is it optimal? If not, why not fix it?"

Here is the "Centurist" philosophy on your specific markers:

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1. SHBG (125.5 - High)

• Is it Optimal? No. Ideally, it would be lower to free up more testosterone.

• Why we don't fix it: SHBG rises as insulin drops. Because your diet is so clean and your insulin is so low (2.47), your liver produces more SHBG. This is a side effect of your metabolic health. Trying to lower SHBG often involves eating more sugar or lowering thyroid function—trade-offs that are not worth it. Verdict: Accept it as a badge of metabolic health.

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2. Kidney Function (Cystatin C - Normal)

• Is it Optimal? Yes. Your kidney function is preserving filtration rates comparable to men 20 years younger. Verdict: Optimal.

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3. Hormones (DHEA / T3 / Testosterone)

• Is it Optimal? They are lower than a 30-year-old's, but "fixing" them with hormone replacement therapy (HRT) at 81 is a high-stakes gamble. Exogenous hormones can thicken the blood (stroke risk) and stress the prostate.

• The Strategy: We optimize these indirectly. We improve blood flow (Beets), sleep (Magnesium), and methylation (Folate). We let the body produce what it can naturally, rather than forcing levels that the 81-year-old heart isn't designed to handle.

 

Part 4: Presentation "slide" content

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For your Zoom call, here is a suggested slide text to summarize your action plan.

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MY 90-DAY "CENTURIST" PROTOCOL

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Goal: Optimize Methylation & Reduce Vascular Stiffness

1. The "Vascular Pack" (Morning)

• Beetroot Powder: 1 tsp (Nitric Oxide for blood flow)

• Flaxseed: Increased to 30g daily (Lipid control)

• Vitamin K2 (MK-7): 100mcg (To direct calcium to bones, not arteries)

2. The "Methylation Pack" (With Lunch)

• Methyl-Folate: 400mcg (To lower Homocysteine)

• P5P (Active B6): 20mg (To support methylation)

• Tea/Coffee with meal: (To gently blunt iron absorption and lower Ferritin)

3. The "Relaxation Pack" (Evening)

• Magnesium Glycinate: 400mg (For heart relaxation and sleep)

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Next Checkpoint: March 2026

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Actions I have taken and are taking to follow through on picking the low-handing fruit

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