Tons of fun spending the day with you!
Fyi, I checked and you can cancel and restart Rthym Health for labs at any time… I’ll post about them in the labs thread.
I’m also messaging with Dr Chen, the guy who did the Peakspan talk. I’m very impressed with him. Once I learn more about their service, I’ll post about that, too.
Here are the docs … not too shabby 
I have an extra ticket for Saturday (tomorrow), if anyone wants to attend, text me at 916-817-0582. It was so great to see @Beth and @RapAdmin yesterday! Thank you @RapAdmin for all the work you’re doing to maintain this beautiful community of people here:pray:
It was a thrill to get to see your glamorous self once again!!!
Also, @Ulf, Dr Chen texted me about what an inspiration you are to all of us… I think we have identified the Desertshores of Sweden!
It was great to see a small group of our forum members yesterday. Fun to catch up. @ulf made his way to Berkeley from Sweden and impressed us all, he looks and functions about 20 years younger than his chronological age… definitely someone I’ll be working to emulate. Lots of fun conversations and shared stories. Hopefully more people will join us next year.
@Ulf and I had a great time at the conference today! Wish more of you were here, you guys are missing out🤪 I’ll post some notes later with the main takeaways.
His cardio-metabolic training protocol is very simple: two sessions per week, thirty minutes each. He trains every 4 days, and he can get through about a dozen exercises in about 30 minutes. His workout guide was: one set per exercise, taken to failure (the point you can’t do another rep in good form), and failure should happen within 1-2min max of time under tension. He emphasized a slow cadence (about 3-4 seconds up and 3-4 seconds down), no rest between exercises (your “rest” is basically the time it takes you to move from one machine to the next, or set up for the next exercise), and focusing on compound movements (push, pull, squat, overhead press). He said: you don’t need more time, you need more intensity.
Then he explained why intensity works at the tissue level: capillary density. He showed data that 12 weeks of resistance training can bring capillary density in 72-year-old men up to levels seen in 26-year-old men, and that high-intensity training increased capillary density ~54% vs ~21% with moderate intensity. The point wasn’t “work harder for pain,” it was that intensity is the lever that changes the tissue environment, and capillary density is directly linked to insulin sensitivity.
He also explained xenohormesis in a way that clicked for me: when plants get stressed (sun, drought, pests), they make protective compounds called polyphenols. When we consume them in things like coffee, tea, dark chocolate, we’re basically “borrowing” the plant’s stress signal, and our bodies respond by switching on internal repair and resilience pathways like sirtuins, antioxidant defenses, autophagy (cell cleanup), and DNA repair. It’s the same hormesis idea as training to failure: a small, controlled stress signal triggers a bigger adaptation, just through food instead of weights.
And then he went hard on iron, which I honestly wasn’t expecting. He said iron may be a hidden variable in aging. He kept coming back to ferritin as the marker people ignore because standard ranges normalize being too high. Main takeaways:
He tied this into cardiovascular risk with the concept of blood viscosity as a unifying downstream biomarker: viscosity is associated with essentially all CVD risk factors, and both exercise training + blood donation decrease it.
Book he recommended to learn about blood viscosity: The Clot Thickens: The enduring mystery of heart disease: Kendrick, Dr Malcolm: 9781907797767: Amazon.com: Books
Lastly, body composition alone doesn’t fix everything. There are markers you can still be “normal” on while your body is struggling. That’s why he kept pushing fasting insulin as a lab worth tracking (not just fasting glucose or A1C), because insulin is the early warning system.
Also, I just found P.D. Mangan’s supplement stack link he shares publicly: PD Mangan’s 202 Supplement List | Routines
I’ll keep sharing some of the other conference highlights here.
I bet Bryan Johnson is totally lurking on this site. We should try inviting him to join.
If people want a rapa in person conference that sounds interesting, but at the moment i dont want to risk spending any time in trumpland.
I’m here and had an @AlexKChen sighting but I couldn’t catch up to say hello
Just spoke w Charles Brenner. He thinks rapa is a bunch of hooey. But he seems to think most things are if they are not NR, so there’s that.
Yesterday was great and glad I made the trek again.
I got to finally meet @AlexKChen which was a treat.
I also had a Greg Fehy sighting and took a pic for @Agetron
@Albina and I went to a session on how to build a health coach with Claude. It gave me some great ideas. I have a health project and created a health tracking app with Claude, but what they did blew mine away, no surprise there!
You can have Claude, through API, fetch your info each day from Oura/Whoop etc and then include whatever else you want. Just ask Claude how to do it. What I learned is I needed to use Claude co work with live artifacts instead of my regular Claude… that was my failing.
A computer/math guy in the audience showed us his app called Gauva Health. If you don’t want to build your own app, that seems like it would do most of it… it will fetch your lab info from various sites, link with Oura/whoop/etc. It seems pretty incredible. You can also import csv if there is no current link. I’m going to tinker with it.
From Gauva
That’s a wrap!
EDIT: Claude says if I’m willing to hit refresh on my ipad, I can do it all without cowork on a computer.
He said:
Building your health dashboard on iPad, no Cowork needed
The platform: claude.ai in Safari on your iPad — exactly where we are now. The app is built as an artifact, which renders in a panel right inside the chat.
Oura data: You get a free Personal Access Token from Oura’s developer portal (one-time setup, takes 5 minutes). You paste it into your app once. After that, the app calls Oura’s API directly and fetches your sleep, HRV, readiness, and activity data automatically every time you open it or hit Refresh. No CSV exports, no manual entry.
Claude analysis: Because this is built using the Anthropic API inside the artifact, Claude itself reads your Oura data and analyzes it in the context of your specific protocol — not generic tips. This is the same “AI brain” capability you saw in Pasha’s dashboard.
Your lab data: You paste new values in when you have them. The app stores your historical values and shows trends over time.
Saving your data: Connects to Google Sheets via your existing setup for permanent backup outside the app.
Daily use: Open claude.ai on iPad, open this conversation or a pinned project, tap Refresh. Done.
Hosting: No Netlify needed. The artifact lives right here in Claude. If you want a standalone URL to bookmark separately, Netlify is an option but not required.
I also had a Greg Fehy sighting and took a pic for @Agetron
Hahaha… thanks. He looks good for a guy born in 1950… 75 - 76 years old.
It was a fantastic four day event, with a dizzying range of topics and loads of deep knowledge, shared in a spirit of collaboration. It was great meeting other Forum folks. An inspiring longevity festival, I am so glad I came and thanks to RapAdmin who encouraged attending this.
And which one is Greg Fehy - the guy with phone or the one sitting and looking right into Beth’s camera with a kind of disapproval (like aren’t you supposed to ask for permission instead of sneaking).
The guy looking at his phone. The Thymus As A Key Target For Aging Intervention, Dr. Greg Fahy EARD 2022 , The Thymus As A Key Target For Aging Intervention, Dr. Greg Fahy (May/2026 Berkeley)
He looks fantastic for his age - no gray hair at all.
My impression of him given what I’ve seen is that he is quite biased in being far too focused on being muscular, fit and lean. He talks as if those are by far the most important things you can do right now to live longer which is something I strongly disagree with. He also seems to favor high protein diets, which is not optimal for longevity IMO.
This is exactly what I noticed about him several years ago from his posts on Tweeter. I was brutally criticized by him for my opinion that high protein was pro-aging.
For anyone interested, I thought I’d share a link to the presentation on peak health by Dr Chen I previously mentioned.
It turns out an audience member made a video! It’s shaky and he will eventually edit it, but here it is!
That’s very telling and not surprising given the posts I’ve seen on X by him. I don’t know him personally but I suspect what’s going on here is that when a lot of someone’s personal interest is getting himself and other people into better shape (which seems to be the case for him and his clients) it’s very common to not want to acknowledge evidence indicating that interventions that make you more fit in the short term (e.g. high protein intake) may be negative for longer term health. What people in such positions do often is backwards rationalize to themselves why their actions to maximize fitness must be good for them.
This may or may not apply to him, but this is very common in general especially among men that clearly like lifting weights and gaining muscle in the gym. I’m always a little skeptical of advice from such people because even I’m not totally immune to this either since I like being strong and fit and having a little more muscle than is necessary optimal for longevity.
