Over 50 and Want to Live Longer: A Public Longevity Log
I am 54 and I can feel the difference from 40. This page is my own experiment in measuring instead of guessing, and it doubles as a live test of longevity marketing for the over 50 audience, run on myself.
I am not a doctor and I have no medical training. This is not medical advice, it is one person tracking his own numbers in public, and some supplement doses on this page sit at or above published safe upper limits. Talk to a qualified healthcare professional before starting any protocol, supplement or dose.
Why I Am Writing This Down
Recovery takes longer and sleep does not come as easy. I wanted to stop guessing and start measuring.
So I am tracking a few numbers I can check at home, following a simple routine, and writing down what happens every two weeks. The good and the bad.
I am Shane, an expat living in rural Thailand with no lab or clinic near me. I am working with cheap home tools and a small budget, and this is a log of what I am doing, not a plan for you to copy.
What I Am Measuring
Full honesty: I am at the starting line, not mid-race. Baseline readings begin the week my gear arrives, and until then there are no numbers here on purpose.
Blood work is not scheduled yet because there is no lab near me. When I get a panel done (testosterone, lipids, HbA1c, fasting glucose, CRP, vitamin D) the full results go here.
- Grip strength: goal above average for my age in both hands, because it is linked to all-cause mortality risk over 50. Measured with a hand dynamometer in kg.
- Resting heart rate: goal under 60 bpm, since a lower resting rate tracks with a stronger heart. Chest strap or watch.
- HRV (RMSSD): goal is a rising trend, as a read on recovery capacity and stress resilience. Chest strap or watch.
- Blood pressure: goal under 120/80, a silent risk that grows after 50. Arm cuff.
- Body weight: hold weight and keep lean mass, as context for every other marker. Bathroom scale.
- Waist: goal under 94 cm, a rough read on belly fat and metabolic risk. Tape measure.
- Sleep: goal 7 to 8 hours, because short sleep tracks with worse health. Nightly log.
The Protocol: Exercise
The base is the public guideline, not something I invented. The CDC guideline for adults is at least 150 minutes a week of moderate activity plus two days a week of strength work, and I build on top of that.
- Zone 2 cardio: three to four sessions a week, 30 to 45 minutes, at a conversational pace with nose breathing. Walking and cycling in Thai heat count.
- Resistance training: three sessions a week with bands and bodyweight, focused on grip work, squats, pushups and rows.
- Grip training: daily, with a gripper and dead hangs from a pull-up bar.
- Balance work: a few minutes most days. It gets more important with age.
The Protocol: Nutrition and Supplements
My protein target is around 1.6 g per kg of bodyweight. That is the target I picked, not a rule for everyone, and a 2018 meta-analysis by Morton et al. found gains from extra protein leveled off past about that point.
I eat in a 16:8 window without being dogmatic about it, and whole foods come first. Thai market produce is cheap and fresh, which is an advantage of living here.
Read this before the supplement list. These are the doses I am taking, not doses I am telling you to take, and some sit at or above the safe upper limits set by the NIH.
- Creatine: 5 g a day. Well studied for muscle and cognition in older adults.
- Vitamin D3 with K2: 4000 IU D3 a day. NIH lists 4000 IU as the adult upper limit, so I am at the ceiling on purpose and plan to confirm with a blood test. Do not start here without one.
- Magnesium glycinate: 400 mg before bed. NIH sets 350 mg a day as the upper limit for magnesium from supplements, and I am above that. Talk to a pharmacist before copying this.
- Omega 3: 2 g EPA plus DHA. Under the FDA ceiling, but NIH warns high doses can raise bleeding risk with blood thinners.
The Protocol: Sleep and Cold
Sleep is a consistent 5:30 am wake time, no screens for an hour before bed, a cool room with a fan instead of AC most nights, and magnesium before bed.
Cold exposure is cold showers two or three times a week. There is no ice bath access in rural Thailand, so I work with what I have.
Update Log
How I measure, so you can judge the numbers: all readings in the morning, fasted, before coffee. Grip is the best of three squeezes per hand, RHR and HRV are taken lying still before I stand up, and BP is three cuff readings averaged.
Week 0, 13 July 2026, the starting line. No numbers yet, on purpose, and the first grip trainer is on order with a dynamometer and a blood pressure cuff next.
This section grows as the experiment progresses. I will add what surprised me and any protocol changes with reasons, and I will flag my own mistakes when I make them.
Full Disclosure
I run an SEO business called PropeloSEO, and this page is also me testing my own methods on myself in public. If that is why you are here, the Longevity and Regen SEO hub explains what I do.
This page currently has no paid placements or affiliate links. If that ever changes, any sponsored or affiliate content will be clearly labeled, and it will not change what I honestly report.
Shane Hellmrich
I designed the methodology and I review every client's strategy myself. Twelve years in YMYL search, twenty-five years around health, and a habit of reading the FDA list before writing a headline.
Questions I get asked first
Should I copy this protocol?
No, it is one person's log, and some doses sit above published upper limits. Talk to your own doctor or pharmacist first, and test your blood before dosing.
Why are there no numbers yet?
Because I started in public before my gear arrived. The first readings go in the log the week the dynamometer and cuff land.
How often does this page update?
When there is a new measurement to report, newest entry first. The starting baseline is being collected and will be posted before any protocol claim is made.
Why is a longevity log on an SEO site?
Because I build pages for longevity clinics, and this is the same method run on my own page with the data public. It is the proof, not a pitch.
See what search could be sending you.
Five checks a week, three business days, one honest recommendation. No card, no pitch deck.
Nothing on this site is medical advice. Rankings and leads are not guaranteed. The work is.