01-projects/health-and-longevity

founder bloodwork protocol and tampa providers

2026-05-11·protocol-recommendation·status: draft-for-founder-review·! medium
bloodworkbaselinelongevity-protocolattiasinclairfounder-personal-healthtampawhoop

Founder bloodwork protocol - baseline + ongoing cadence + South Tampa providers

Why this is in the vault

Founder is in the early-baseline phase of the [[health-and-longevity]] project. The project README designates Q2 2026 as "bloodwork baseline + Whoop wiring" - there is currently zero quantitative starting point on biomarkers. Marchione's guardrail in [[2026-05-11-marchione-peptides-101]] makes this even more load-bearing: no peptide intervention until bloodwork baselines are in. Bloodwork is the gate.

This doc answers four questions the founder asked together:

  1. What biomarkers should he test (mapped to outcome targets A/B/C from the project README)
  2. Which real-world panels match this (DTC + walk-in + Whoop + concierge)
  3. Where in South Tampa he can physically get blood drawn
  4. Whether the Whoop Advanced Labs cadence should be 4x or 6x per year

Output: a recommended panel, three to five Tampa physical-draw options, a cadence call, an action sequence for the next four weeks, and an annual budget. Not medical advice - see the [[#Caveats]] section.

The recommended biomarker panel (grouped by purpose, mapped to outcome targets)

The panel below merges the Attia framework's load-bearing markers (ApoB, Lp(a), hs-CRP, fasting insulin, HbA1c, full thyroid, sex hormones - see [[2026-05-06-attia-longevity-framework]]) with Sinclair's metabolic-leading-indicator additions (omega-3 index, RBC magnesium - see [[2026-05-06-sinclair-longevity-protocol]]) and the standard preventive-care backbone. Each marker is tagged with the outcome target it informs (A = Centenarian Decathlon capacity, B = top-decile biomarker percentile, C = composite - most markers serve multiple targets, primary tag listed).

Tier 1 - Cardiovascular risk (the load-bearing Attia layer)

Marker Why it matters (1 line) Primary outcome target
ApoB Single best predictor of atherosclerotic CVD risk; counts every atherogenic particle. Most US PCPs won't order without an ask. B
Lp(a) Genetically-set lifetime CVD risk multiplier; once-in-life measurement unless intervened. B
LDL-C, HDL-C, triglycerides, total cholesterol Standard lipid panel; useful but downstream of ApoB. B
Triglyceride / HDL ratio Strong proxy for insulin resistance; calculate from above. B + C
hs-CRP Systemic inflammation; CVD + neurodegenerative risk signal. B + A (Horseman 3)
Homocysteine CVD + cognitive risk; B-vitamin deficiency signal. B
Blood pressure (office + home, not bloodwork) Note baseline at draw; cheapest intervention with biggest ROI. B

Tier 2 - Metabolic core (Horseman 4)

Marker Why it matters Primary outcome target
Fasting glucose Baseline glycemia; one number is noisy but anchors HbA1c interpretation. B
Fasting insulin Earliest signal of insulin resistance, years before HbA1c moves. Often missed in standard panels. B
HOMA-IR Calculated from fasting insulin × fasting glucose / 405; the actual insulin-resistance index. B
HbA1c 3-month glycemic average; Attia target <5.4. B
Uric acid Metabolic + CVD risk marker; signal for fructose / alcohol load. B

Tier 3 - Hormonal (energy, recovery, training response)

Marker Why it matters Primary outcome target
TSH, free T3, free T4 Thyroid; gates training capacity, sleep, mood. A + B
Reverse T3 Catches euthyroid sick / overtraining patterns standard thyroid misses. A
Total testosterone, free testosterone, SHBG Drive strength response, recovery, libido. SHBG + free T more informative than total alone. A
DHEA-S Adrenal output; declines steadily with age, useful longitudinal marker. A + B
Estradiol (E2) Bone, mood, CVD-protective in optimal male range; useful for tracking aromatase load. A
Cortisol AM Stress-axis baseline. 4-point salivary cortisol if budget + interest, otherwise single AM serum. A

Tier 4 - Vitamin / mineral status (deficiency-driven action levers)

Marker Why it matters Primary outcome target
Vitamin D 25-OH Sun-deficiency in modern indoor life; clean intervention if low. B
B12 + folate + MMA MMA catches functional B12 deficiency that serum B12 misses; cognitive + energy signal. A + B
Ferritin + iron + TIBC + transferrin saturation Iron status; high ferritin is an inflammation / CVD signal, not just iron stores. B
RBC magnesium Far better than serum magnesium (which holds steady while cells deplete); sleep + cardiac. A + B
Omega-3 index RBC EPA+DHA percent; CVD + neurodegenerative protective. Target 8%+. B

Tier 5 - Liver, kidney, CBC (organ-system baseline)

Marker Why it matters Primary outcome target
ALT, AST, GGT Liver function; GGT is the most sensitive to alcohol + NAFLD. B
BUN, creatinine, eGFR, cystatin C Kidney function; cystatin C is more accurate than creatinine alone, especially in muscular individuals. B
CBC with differential Anemia, infection, immune function baseline. B
Comprehensive metabolic panel (CMP) Electrolytes, calcium, albumin, total protein. Standard backbone. B

Tier 6 - Advanced / budget-permitting

Marker Why it matters Primary outcome target
NMR LipoProfile or LDL-P Particle count + size; finer-grained than ApoB alone. Defer unless ApoB is borderline. B
IGF-1 Growth-axis marker; high IGF-1 is a Sinclair-tracked aging signal but the data is contested. Useful longitudinal baseline. A + B
IL-6, TNF-alpha Inflammatory cytokines; only order if hs-CRP is elevated and you want to characterize the inflammation. B
ApoE genotype One-time test; informs Alzheimer's risk + diet response (especially saturated fat handling). A (Horseman 3)
Fasting C-peptide Insulin secretion vs resistance disambiguation; worth it if HOMA-IR is borderline. B

Where Attia and Sinclair diverge on the panel

Net recommended baseline panel: ~50-55 markers spanning Tiers 1-5, with ApoE and IGF-1 added as one-time / annual extras from Tier 6. NMR LipoProfile and inflammatory cytokines deferred unless triggered by Tier 1-3 results.

Real-world orderable panels

Gap analysis below. Coverage = how well each option matches the recommended panel above. Friction = total founder time + steps to result.

Whoop Advanced Labs (Comprehensive Panel)

Function Health

InsideTracker

SiPhox Health

Quest Health (DTC consumer brand of Quest Diagnostics)

Concierge / functional medicine clinics (Tampa)

See [[#South Tampa physical-draw options]] below. These typically bundle bloodwork with hormone optimization or peptide protocols at significant premium ($1,500-5,000 first visit). Skip for baseline. Revisit if a stuck biomarker emerges and we want a longevity-medicine-aware physician interpretation. Concierge is also where the Marchione-style peptide channel would route through if it's ever reached (per [[2026-05-11-marchione-peptides-101]] gating).

Recommendation

Whoop Advanced Labs Comprehensive Panel for the baseline draw + recurring track. Reasons in priority order:

  1. Coverage matches the recommended Tier 1-5 panel almost completely (~90%+).
  2. Wearable integration is the unique value - the bloodwork results render against the founder's HRV / sleep / strain trends in one app, which is exactly the targeting-system feedback-loop architecture the project README is built around.
  3. Cost is competitive ($349-599/year vs Function's $499 base + add-ons).
  4. Quest physical-draw is the same backend everyone uses - so swapping providers later costs nothing.

Supplement with one-off Quest Health orders for any specific Tier 6 markers (ApoE genotype one-time, RBC magnesium if not in Whoop panel) at first baseline draw.

South Tampa physical-draw options

All bloodwork from Whoop, Function, InsideTracker, and Quest Health routes through Quest Diagnostics. Closest to South Tampa / Hyde Park / Bayshore:

1. Quest Diagnostics - Hyde Park / Swann Ave (closest to SoHo)

2. Quest Diagnostics - MacDill / Westshore

3. LabCorp - South Tampa / Habana

4. AgeRejuvenation - South Tampa (concierge / functional medicine)

5. PRAMAH / The Haven (concierge alternative)

Recommendation: Use Quest Diagnostics - 2919 W Swann Ave for the baseline draw and all recurring Whoop Advanced Labs draws. Closest, accepts the Whoop / Quest Health workflow without modification, and the founder doesn't need a concierge interpretation layer for a baseline.

Whoop Advanced Bloodwork cadence call

The founder asked: 4x/year vs 6x/year? Direct answer first, reasoning after.

Recommendation: 4x/year (Whoop's $599 tier).

Reasoning

Most longevity-medicine cadence guidance is 2-4x per year after a baseline draw. Attia's framework (per [[2026-05-06-attia-longevity-framework]]) operates on quarterly bloodwork for actively-titrated interventions, and annual + targeted re-test for stable markers. Sinclair runs more frequent personal cadence but he's running self-experimentation on novel compounds; the founder's protocol is conservative and lifestyle-led for at least the first year.

6x/year is noise-dominated for most markers. Biological variability + assay variability for ApoB, lipid panel, hs-CRP, and most of Tiers 1-5 means that 8-week intervals show signal mostly when an intervention has been pulled hard (a new statin, a major diet shift, a new training load). The founder's planned interventions over the next 1-2 quarters (Zone 2 build-up, strength program, dietary stability) move biomarkers on a 8-12 week timescale; sampling every 8 weeks vs every 12 weeks captures the same signal with less noise.

4x/year is the sweet spot because:

Where 6x/year would actually be justified:

If any of these enter the protocol later, upgrade to 6x. Until then, 4x is the correct dose.

Whoop panel coverage vs recommended baseline panel

Annual budget at 4x/year

This is meaningfully under Function Health's full-feature setup ($499 + clinician + DEXA + VO2max ≈ $1,000+) and dramatically under any concierge clinic ($1,500-5,000+ for the first visit alone, before recurring).

Recommended action sequence

Concrete next 4 weeks:

Week 1 (this week)

  1. Sign up for Whoop Advanced Labs at the 4x/year tier ($599). In the Whoop app under "Advanced Labs" / "Subscription."
  2. Verify panel inclusions at order screen. Specifically check for: reverse T3, RBC magnesium, cystatin C, MMA. Note any gaps.
  3. Order ApoE genotype as a one-time Quest Health add at questhealth.com if not in the Whoop panel (~$100, one-time).
  4. Order any gap-fill markers identified in step 2 as one-off Quest Health additions (RBC magnesium and MMA are the most likely to need this).

Week 2 - fasting prep

  1. Confirm draw date in the Whoop app. Schedule at Quest Diagnostics 2919 W Swann Ave in the Whoop app workflow.
  2. 12-hour fast before draw (water OK). No alcohol 48 hours prior. No intense training 24 hours prior (skews hs-CRP and CK).
  3. Consistent sleep the 2 nights before (avoid travel-disrupted recovery skewing cortisol + glucose).

Week 3 - draw + adjacent measurements

  1. Quest Diagnostics draw - morning slot (cortisol AM accuracy + fasting compliance is easier).
  2. Same week: book DEXA scan at BodySpec or DexaFit Tampa (~$150) for body composition + bone density baseline.
  3. Same week: book VO2max test at a local sports performance lab if budget permits (~$200). Cardio Performance Center, USF Sports Medicine, or similar.

Week 4 - results + interpretation

  1. Whoop results land 5-7 days after draw. Read clinician summary inside Whoop app.
  2. Cross-reference against the Tier 1-5 recommended-panel grid above. Identify any markers outside optimal range.
  3. File the structured panel data to ~/rdco-vault/04-finance/health/2026-Q2-baseline-bloodwork.md (sensitive subdir per project README plan). This becomes the t=0 anchor for all future longitudinal tracking.
  4. Decide on next-quarter binding constraint per the Candidate-C composite framework: which of (decathlon capacity / biomarker percentile / health-span markers) is most off, and what's Q3's lever?
  5. If anything is meaningfully out of range: book a 30-min consult with a Med 3.0-aware physician. AgeRejuvenation, PRAMAH, or a virtual longevity-medicine practice (Lifeforce, Forward Health, etc.) - whichever path has shortest time-to-appointment. Don't act on biomarker results without physician interpretation.

Cadence after baseline

Cost estimate

Item Year 1 Year 2+ steady state
Whoop Advanced Labs (4x/yr) $599 $599
ApoE genotype (one-time) $100 $0
Quest Health gap-fill markers $150 $50
DEXA scan $150 $150
VO2max test (annual) $200 $200
Physician consult (one, triggered) $200-400 $0-400
Total $1,400-1,600 $1,000-1,400

For comparison: a Function Health membership ($499) + DEXA ($150) + VO2max ($200) + concierge consult ($400) is about $1,250 in year 1 with less integration. A full concierge longevity practice (Attia's Early Medical pattern) starts at $5,000-15,000/year for membership alone. The Whoop-first pattern is ~10x cheaper than concierge for ~80% of the value at this life stage.

Mapping against Ray Data Co

This protocol is a direct application of the [[health-and-longevity]] project's four-layer targeting-system framing:

In Ray Data Co terms: bloodwork is to the founder-body bet what /vault-health is to the vault. The cadence is the same, the discipline is the same, the failure mode of skipping it is the same.

Caveats

This is not medical advice. The recommended panel above is a synthesis of public framings from Peter Attia and David Sinclair, applied to a healthy 30-something founder with no acute medical condition. It is not a substitute for a physician's evaluation.

Specific recommendations:

Related

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