The truth is, the "perfect" workout is different for everyone. But until now, finding your personal prescription required expensive coaches and clinical tests.

This toolkit changes that.

I've bundled together the spreadsheets, guides, and AI prompts that turn the science of personalized exercise into a practical, step-by-step system you can use yourself. This is not just information; these are the tools to find what actually works for your body.

Inside This Toolkit, You Will Get:

• A step-by-step Quick Start Guide that walks you through from pre-exercise participation screening to generating AI prompts to optimize your routine.
• A Spreadsheet to Calculate Your True Fitness Level: Guide yourself through simple field tests to discover your current cardiorespiratory fitness (CRF), a key marker for longevity.
• A detailed description of HIIT (high-intensity interval training) and how to pace yourself using the OMNI scale of the Rate of Perceived Exertion (RPE).
• The "N-of-1 Playground" Trackers: Two Excel files, pre-configured for you to run your first own self-experiments, using either Blood Pressure (BP) or Pulse Wave Velocity (PWV) as your key biomarker.
• An Expert's Guide to AI: A PDF with some tested, "hallucination-resistant" prompt templates. Learn how to use AI as your personal research assistant to refine your routine and deconstruct the latest science.
• Evidence-Based Decision Aids: A set of PDF charts based on the latest ACSM guidelines, covering pre-exercise safety screening and specific recommendations for targeting vascular age.

Stop guessing. Start measuring. This toolkit gives you everything you need to find the Minimum Viable Health Habits that will truly make you biologically younger.

The official guidelines from the US and Europe disagree on the very definition of hypertension, leaving millions of people confused and asking a simple question: "What is right for me?"

This is not another generic guide about "eating less salt." This is a definitive, "under the hood" look at your cardiovascular system, written by a cardiovascular physiologist with 20+ years of R&D experience. I cut through the clickbait, deconstruct the studies (like the famous SPRINT trial), and translate the complex science of hemodynamics into actionable, evidence-based insights.

My mission is to be the second opinion that should have been your first, empowering you to move from being a passive patient to an informed, confident partner in your own health.

In this 48-page guide, you will learn:

• Why Your Arm is Lying to Your Heart: The surprising difference between the pressure on the cuff and the true pressure on your vital organs.
• The Three "Levers" of Blood Pressure: Understand the real drivers—Flow, Resistance, and Compliance—and how your body (and medication) controls them.
• The "Goalpost War": A clear, side-by-side comparison of the conflicting US (AHA) and European (ESC) guidelines, so you can understand the debate.
• The Real Story Behind the Evidence: A critical look at the statistics (NNT vs. ARR) to understand the true odds that a medication will help you.
• The Path to Personalization: A framework for using lifestyle, self-monitoring (N-of-1), and even AI to find what actually works for your body.