The number 1 thing was realising that alcohol was completely destroying my sleep. Literally if I drank 3h before bed, it would affect my sleep. Essentially a very high heart rate destroy the first portion of the night. I was already rarely drinking. Made me stop drinking after 5pm and even less.

It's mindblowing to see your body metrics like that.

Also I realised that sleep consistency is very important to slow aging.

Weight training too. Heart rate in zone 1-3 for 3h a week.

The biomarkers are very intersting. My fasting insulin could be better. I basically realised I was eating too much grapes (high in sugar). Yes you can eat too much of a certain fruit.