Freezing the age at 30. Not literally—but I want to be as energetic at 33 as I am now. For the next three years I’m treating four things as the dials that matter. Here’s the map: what I want, what it boils down to, and what to do.
1. Motivation to do hard work → Testosterone
High T makes effort feel rewarding instead of punishing. The enemies: chronic stress (cortisol) and sleep debt; both suppress production. What to do: Protect sleep, manage chronic stress, lift (gym).
2. Ability to do hard work → VO2 max
VO2 max is engine size. The bigger it is, the smaller the share of your max that daily life—stairs, meetings, stress—uses. Without training it drifts down ~10% per decade. What to do: Train consistently (zone 2, intervals, or whatever you’ll stick to). Keep resting heart rate under 60 bpm; no lab required for a 3-year horizon.
3. Look young → Skin elasticity
Elasticity is hard to measure. What is measurable is what degrades it: glycation—sugar binding to collagen and elastin, making them stiff and brittle. Metric: HbA1c under 5.4%. Creep toward 5.7% and you’re cooking collagen; you’ll age visibly faster. What to do: Sunscreen every day + low sugar + antioxidants (diet or topical).
4. Fat percentage → Why it matters
Fat isn’t just mass. Adipose tissue has aromatase—it turns testosterone into estrogen. More fat → more T converted → less motivation, more emotional load, more fat-friendly physiology. What to do: Keep waist-to-height ratio < 0.5 (e.g. 180 cm tall → waist under 90 cm). One of the most effective natural levers for T without touching anything else.
Four goals, four proxies, four numbers. Motivation, capacity, skin, body comp. That’s the freeze.