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If you’ve heard of billionaire Bryan Johnson, you’ve possible encountered the phrase “bio age testing.”
Johnson, the topic of the Netflix documentary Don’t Die, says he’s on a quest to realize the bottom attainable “biological age” (also called bio age).
He reportedly spends hundreds of thousands every year on anti-aging remedies—dozens of each day dietary supplements, weekly acid peels for his pores and skin, injections to spice up collagen manufacturing, hyperbaric oxygen remedy, and plasma infusions extracted from his 17-year-old son’s physique.
To decide what’s working, Johnson has undergone quite a few checks to evaluate his bio age. Johnson says these checks present his age is now 5.1 years youthful than when he launched into his anti-aging quest.
Apparently, he’s growing older in reverse.
Granted, not everybody’s shopping for it. A New York Times exposé, for instance, claims Johnson’s organic age, in actuality, has elevated by 10 years.1
Still, Johnson’s “don’t die” campaign is gaining traction.
Bio age checks are a frequent matter on in style podcasts by Peter Attia, Joe Rogan, and Andrew Huberman. Google “bio age testing” and also you’ll see dozens of advertisements for mail-order blood or urine testing kits that declare to disclose your organic age, tempo of growing older, and extra. With costs tumbling into affordability, it’s pure to surprise…
Should you or your shopper join bio age testing?
If so, which check is finest? Just as importantly, what do you have to do with the knowledge?
In this story, you’ll be taught:
What is your bio age?
Your organic age (bio age) refers to how your cells operate. It’s not essentially the identical as your chronological age, which refers back to the variety of candles in your birthday cake.
For instance, let’s say Chang, a 50-year-old man, works at a desk, spends his free time in entrance of the TV, lives in probably the most polluted metropolis on the earth, eats a sweet bar for lunch, and smokes. On the opposite hand, Jabari, a distinct 50-year-old man, hits the health club a number of occasions every week, lives within the mountains, doesn’t smoke, relishes his 5 servings of veggies a day, meditates, and spends most evenings in his backyard.
Genetics apart, you’d be sensible to wager that Jabari’s bio age is youthful than Chang’s.
How do these checks measure bio age?
Bio age testing kits measure a number of organic markers of growing older, also called biomarkers.
For instance, some checks give attention to the scale of your telomeres, the protecting caps on the ends of chromosomes. Others measure DNA methylation, a physiological course of that chemically alters DNA.
Once an organization isolates and measures these markers out of your blood or urine, it plugs the bio information right into a components that calculates your bio age.
However, in the event you see a health care provider with any regularity, you’re possible already monitoring some biomarkers of growing older. For instance, biomarkers similar to blood strain, levels of cholesterol, and blood glucose will help predict your threat of future heart problems, a number one explanation for untimely demise.
What’s the purpose of biomarker testing?
Biomarker testing will help you monitor your wellness proactively reasonably than ready for illness signs to look.
For some, it additionally serves as a motivator. If you be taught you could have the bones of somebody 20 years older, this will provide the nudge you might want to begin energy coaching constantly.
In addition, biomarkers present goal information, permitting you to trace and consider numerous health-related actions quantitatively. By monitoring your blood strain, you would possibly be taught that constant train helps, however your late-afternoon power drink does the other.
5 FREE biomarker checks
You don’t must be a billionaire (or perhaps a millionaire) to trace biomarkers of growing older.
In this part, we’ll cowl a number of massively underappreciated, scientifically validated checks you need to use to achieve perception into your bio age—for FREE.
Before scientists developed high-tech blood-based bio age checks, researchers used these free checks to calculate the tempo of growing older within the individuals they studied.
FREE biomarker check #1: Get off the ground
People who’re fitter and stronger are inclined to dwell longer.2
That’s as a result of muscle tissues do extra than simply transfer us round. They additionally secrete anti-inflammatory substances, assist to control blood sugar, gradual mobile growing older, shield the liner of the arteries, and extra. All this helps cut back the danger of age-related ailments, similar to sort 2 diabetes, hypertension, and coronary heart illness, a phenomenon we discover in our article, The New Science of Muscle.
Related to energy, your means to stability can also be key. If you’re middle-aged or older and might’t stand on one foot for at the least 10 seconds, your threat of dying within the subsequent seven years is double that of somebody who can stand for longer, in response to a examine of 1,700 individuals.3
The Sitting-Rising Test (SRT) is one technique to assess each energy and stability on the similar time.
People with low scores on this check have the next threat of dying from heart problems, in response to a 12-year examine of 4,200 adults between the ages of 46 and 75.4
▶ How to measure it
Lower your self to the ground along with your legs in a crisscross place. Then, along with your legs in the identical place, stand again up. As you stand, discover in the event you should use part of your physique—hand, shin, knee—as leverage.
To rating your self, begin with 10 factors. Then, for every physique half you used to face, deduct a degree. Subtract a half level in the event you grew to become unsteady or misplaced your stability.
Keep in thoughts that this (and different checks) function a proxy to your health. A low rating signifies that your stability and coordination, muscle energy and energy, and mobility could all require some consideration.
FREE biomarker check #2: Squeeze a ball
Like the SRT check, your grip energy offers perception into your total health. If the muscle tissues in your palms are weak, the muscle tissues all through your physique usually tend to be weak, too.
Poor grip energy may predict future muscle weak point. In one examine, individuals with a weak grip have been extra prone to stroll slowly and be unable to rise from a chair, full rigorous house responsibilities, or climb a flight of steps 25 years later.5
Low grip energy has additionally been related to:6
- Low bone mineral density
- Increased threat of falls
- Poor dietary standing
- Depression
- Poor sleep, cognitive operate, and/or high quality of life
- Increased threat of coronary heart illness, most cancers, and untimely mortality
According to at least one examine, grip energy was a greater indicator of longevity (or lack thereof) than blood strain.7
▶ How to measure it
Grab a typical tennis ball, and squeeze as onerous as you possibly can, for so long as you possibly can.
If you possibly can handle 15 to 30 seconds earlier than your grip fatigues, you’re doing wonderful. Ninety seconds places you effectively above common—something over 90 ranks you solidly within the upper-third percentile.
If you’re beneath 15, understand that this check can also be only one indicator of your total energy. (And squeezing balls to enhance grip energy with out coaching the remainder of your physique is unlikely to make important enhancements in your total well being and health.)
A hand-held dynamometer—out there to be used at most occupational therapists’ and a few gyms—may check grip energy. (If you’re prepared to shell out some money, you should buy your individual for someplace between $100 and $500.)
FREE biomarker check #3: Stand on one foot
An means to stability on one foot for an prolonged interval will help cut back your threat of falls, one of many main causes of injury-related demise amongst older adults.
In addition, many various bodily methods—the eyes, inside ear, skeletal muscle tissues, and mind—should work collectively that will help you keep upright.
Conditions like diabetes, coronary heart illness, and most cancers can all have an effect on stability. As a consequence, an lack of ability to face on one foot can function a warning signal for eroding well being and health.8
▶ How to measure it
Stand close to a wall or chair for security. Keep your eyes open and palms in your hips. Then, carry your dominant leg and begin timing your self. Once you place your foot down, cease the clock. Repeat the check along with your non-dominant leg.
Once you could have your occasions, evaluate them to the next averages, from a examine out of Duke University, to see how you probably did in comparison with your age-matched friends.9
| Age | Seconds on one leg (males) | Seconds on one leg (females) |
|---|---|---|
| 30-39 | 59 | 56 |
| 40-49 | 56 | 55 |
| 50-59 | 42 | 48 |
| 60-69 | 40 | 38 |
| 70-79 | 27 | 25 |
| 80+ | 13 | 11 |
FREE biomarker check #4: How you’re feeling
Sometimes why you’re drained, such because the morning after binge-watching the previous few episodes of a thriller. Once you compensate for your sleep, the weariness lifts.
That’s not the identical factor as fatigue, which describes persistent exhaustion that worsens over time and interferes with life. In addition to feeling bodily drained, somebody who’s fatigued feels mentally uninteresting and emotionally exhausted.
Think of fatigue as an early signal that one thing’s off, particularly in the event you don’t know the trigger.
Let’s say you’ve already dominated out the same old suspects like an excessive amount of caffeine, dehydration, an excessive amount of alcohol, medicine uncomfortable side effects, power stress, or an excessive amount of or too little train. What’s left is probably going a sleep problem or a growing well being drawback similar to anemia, weight problems, despair, most cancers, or diabetes, to call just a few.
If you’re 60 or older, fatiguability—or how worn out you’re feeling after an exercise—may predict longevity.
According to analysis out of the University of Pittsburgh Medical Center, the upper somebody scores in fatiguability, the upper their threat of demise sooner or later.10 Other analysis has linked excessive fatiguability with declines in gait pace, strolling means, and different checks of health.11
▶ How to measure it
To measure fatigability, use a software known as the Pittsburgh Fatigability Scale. Using a 0 (no fatigue) to five (excessive fatigue) scale, price how fatigued you assume you’ll really feel after finishing the next actions:
| Activity | Duration | Score (0 to five) |
|---|---|---|
| Leisurely strolling | half-hour | |
| Brisk or quick strolling | 1 hour | |
| Light family exercise | 1 hour | |
| Heavy gardening or yard work | 1 hour | |
| Watching tv | 2 hours | |
| Sitting quietly | 1 hour | |
| Moderate-to-high depth energy coaching | half-hour | |
| Participating in a social exercise | 1 hour | |
| Hosting a social occasion for 60 minutes | 1 hour | |
| High depth exercise | half-hour | |
| Add all scores: | ||
If you rating lower than 15, you’re doing effectively. Scores between 15 and 24 are a warning signal. Anything 25 and above is thought to be extreme, and price mentioning to your healthcare skilled.12
FREE biomarker check #5: Body composition
Despite in style perception, each too little and an excessive amount of physique fats can affect well being for the more serious, as we discover in our infographic, Is physique fats good or dangerous for you?
| Too a lot fats raises the danger for: | Too little muscle raises threat for: |
|---|---|
| Heart illness | Heart illness |
| High blood strain | High blood strain |
| Cancer | Cancer |
| Fatty liver illness | Stroke |
| Insulin resistance | Insulin resistance |
| Type 2 diabetes | Faster mobile growing older |
| Inflammation | Inflammation |
| Joint misery | Depression and nervousness |
| Sleep apnea | Falls and lack of stability |
Your muscle mass additionally performs a job, which is why somebody’s physique composition issues greater than their weight.
The gold customary strategies that estimate physique composition—underwater weighing, air displacement (Bod Pod), and dual-energy X-ray absorptiometry (DEXA)—definitely aren’t free.
However, a latest examine decided {that a} good old style (and low cost) tape measure can present a comparably correct estimate of physique composition.13
▶ How to measure it
To use a tape measure to maintain observe of your physique fats share, measure:
- The widest a part of your neck
- The narrowest a part of your waist (For some individuals, this shall be on the navel. For others, it may be barely above the navel)
- The widest a part of your hips
Ensure the tape is comfortable however not so tight that it cuts into the pores and skin. Once you could have your measurements, plug these numbers—alongside along with your age, intercourse, top, and weight—into our FREE Body Fat Calculator, which is able to take it from there.
Doctor-approved biomarker checks
Depending on the place you reside on the earth, the next checks is probably not free. However, as a part of routine preventative care, your insurance coverage would possibly cowl them.
Doctor-approved check #1: Blood panel
If your main care physician recommends yearly blood work, it’s for good purpose.
By conserving tabs on a number of blood markers, you possibly can see in case your well being is trending towards sort 2 diabetes or coronary heart illness, each main causes of untimely mortality.
Many blood markers may also be influenced comparatively rapidly (inside 6 to 12 weeks) via life-style modifications, complement protocols, or drugs. This makes them sensible instruments for monitoring whether or not numerous life-style or medical modifications are working.
▶ How to measure it
If you’re not already doing so, contemplate having the next blood markers examined yearly. Then, discuss to your well being care skilled about what your numbers imply. They would possibly use the next numbers, alongside along with your blood strain, to calculate a heart problems threat rating.
| Blood marker | Optimal vary |
|---|---|
| Total ldl cholesterol | < 200 mg/dL* |
| LDL | < 100 mg/dL for these with out coronary heart illness < 70 mg/dL for these with a historical past of coronary heart assault or stroke |
| HDL | > 60 mg/dL |
| Triglycerides | < 150 mg/dL |
| Alipoprotein B (Apo B) | < 133 mg/dL (males) < 117 mg/dL (females) |
| Lipoprotein (a) | < 30 mg/dL |
| C-reactive protein | < 2.0 mg/L** |
| Fasting glucose | < 100 mg/dL |
| Hemoglobin A1C | < 5.7% |
*Milligrams per deciliter of blood
**Milligrams per liter
Doctor-approved check #2: Bone density
When researchers examine wholesome super-agers aged 90 and older, robust bones are certainly one of their defining options.14
That could also be as a result of, like muscle tissues, bones are dwell organs that secrete substances that could be helpful to total well being and longevity.15
For instance, bones secrete osteocalcin, a hormone that performs a job in bone transforming. When osteocalcin circulates within the physique, it’s thought to play a job in every little thing from serving to muscle tissues to supply ATP to regulating mind neurotransmitters.
Because of those diversified roles, it’s thought that, as bones put on away, osteocalcin ranges drop, contributing to many age-related well being issues, together with diabetes, low muscle mass, and cognitive points.16 17 (At least, that’s the idea. Most of this analysis has been performed on mice.)
Osteocalcin apart, lack of bone density can, after all, result in fractures, which might enhance your threat of demise for as much as 10 years after a break.18
It’s particularly vital to maintain tabs on bone well being in the event you’re in any of those high-risk classes:
- You’re feminine and went via menopause earlier than age 45.
- You’ve been sedentary most of your grownup life.
- You take drugs similar to diuretics or stomach-acid blockers, that are linked with an elevated threat of osteoporosis.
- You have a historical past of nicotine use or extreme alcohol consumption.
- You have a medical situation, similar to diabetes or thyroid illness, that raises your threat.
- You have a household historical past of osteoporosis.
▶ How to measure it
Dual-energy X-ray absorptiometry (DEXA) scans are a kind of X-ray that measures the quantity of bone mineral content material packed right into a sq. centimeter of bone.
Insurance usually received’t cowl these scans for individuals youthful than 65 except there’s a documented threat of growing osteoporosis. Out of pocket, the typical price is about $300.
When you obtain your DEXA outcomes, you’ll see a T-score that represents how your bone density compares to the typical bone density of a younger grownup with peak bone mass. A T-score of +1.0 to -1.0 means you could have regular bone mineral density for somebody your age. Anything beneath -1.0 means you may need osteopenia (low bone mineral density) or osteoporosis (porous bones which can be liable to fracture).
Commercial bio age checks
If you could have some cash to burn, you possibly can be taught an terrible lot about your physique.
Here, you’ll discover a fast run-down on among the extra high-tech checks you will get and what they’ll inform you.
However, earlier than we get into the main points, we wish to level out just a few caveats:
▶ Biological age can differ over time, and by organ. Someone could undergo a interval of accelerated growing older—saying, throughout a interval of intense stress—then their price of growing older could gradual as they focus extra on restoration. Additionally, organs can age at completely different charges. For instance, somebody with coronary heart illness could have a comparatively older coronary heart than their kidneys. (Not all checks measure particular person organ age, nevertheless it’s changing into extra frequent.)
▶ Commercial checks received’t all the time precisely mirror the modifications you’re making. Until extra analysis helps the reliability of those checks, consider your behaviors over remoted check outcomes. If you’re consuming extra fruits and veggies, exercising extra constantly, managing stress, and in any other case slaying the wholesome life-style division, don’t sweat your outcomes. Focus on doing the issues we all know enhance well being.
▶ If an organization pairs your check outcomes with a tough promote for a proprietary and costly complement protocol, be cautious. It’s higher to share and focus on your outcomes with a trusted well being skilled than take well being recommendation from a profit-seeking stranger over the web.
Commercial check #1: DNA methylation
DNA methylation is a organic course of that chemically alters DNA. Because the speed of methylation accelerates with growing older, it may be used to estimate somebody’s organic age and life expectancy, finds analysis.19 20 21
The Horvath Clock and DunedinPACE each measure particular biomarkers that can be utilized to raised perceive somebody’s methylation price. Scientists developed these checks to assist different scientists examine how numerous life-style components, environmental exposures, and medicines have an effect on growing older. They didn’t develop the checks as a approach for the typical particular person to pinpoint their organic age. (Which hasn’t stopped firms from promoting DNA methylation testing kits to the general public.) They price about $300.
If you resolve to get certainly one of these checks, take into account your outcomes received’t provide you with a whole image of your well being and longevity. Aging usually happens at various charges all through the physique. Your liver would possibly age sooner than your coronary heart or mind, for instance. So in the event you measure DNA methylation in your blood, that’s all about. Put one other approach, a DNA methylation check isn’t an alternative to your annual wellness checkup or blood work.
Commercial check #2: Telomere evaluation
Telomeres—the protecting caps on the ends of chromosomes—put on away with age. The size of a telomere can predict what number of occasions a selected cell can divide earlier than dying.
Abnormally quick telomeres are related to a number of genetic ailments. For this purpose, when physicians suspect somebody may need inherited a genetic illness, they’ll order a selected sort of telomere check—the flow-FISH check—to measure the telomere size in all of the cells in a blood pattern.22 23
It’s extra debatable whether or not telomere checks can predict growing older in wholesome individuals.
Just as importantly, the telomere check marketed to the general public, generally known as the qPCR telomere check, isn’t utilized in analysis or drugs. These $100 checks are wonderful in the event you’re merely curious—simply don’t base well being and health choices in your outcomes.
Commercial check #3: VO2 Max
For years, solely elite athletes cared about VO2 max, which describes the utmost quantity of oxygen that your physique can use throughout train.
More not too long ago, nevertheless, some specialists have prompt that VO2 max can function a measure for athletes and non-athletes alike to trace the speed at which their our bodies are growing older.
People with excessive VO2 max have a tendency not solely to be extra bodily match but in addition much less prone to develop coronary heart illness, diabetes, most cancers, or stroke.24 25 26 27
In an observational examine that adopted the well being outcomes of 5,107 Danish males over 46 years, males with above-average V02 max throughout center age lived a mean of 5 years longer than males with below-average V02 max. Each unit enhance in VO2 max was related to a 45-day enhance in longevity. The researchers prompt VO2 max could extra precisely predict all-cause mortality than excessive ldl cholesterol, weight problems, hypertension, and insulin resistance.28
You would possibly consider V02 max as a canary and your growing older physique as a coal mine.
As you age, your chest wall turns into extra inflexible, the muscle tissues that encompass the lungs weaker, and the oxygen-carrying blood vessels calcified and fewer elastic. The coronary heart additionally squeezes with much less pressure, max coronary heart price drops, muscle mass and energy decline, the mitochondria in cells and muscle tissues lose their effectiveness, amongst different variations.
In addition to elevating your threat for a lot of completely different ailments, these modifications may have an effect on VO2 max, which tends to say no 10 % per decade beginning round age 30.29 30
In the previous, the one technique to reliably measure VO2 max was in a health lab.
You would put on a metabolic masks and a coronary heart monitor whilst you ran or cycled to exhaustion. The masks collected your expired carbon dioxide and monitored how a lot oxygen you sucked into your lungs. This lab-based testing continues to be probably the most correct technique to measure V02 max in addition to different key health metrics similar to:
- Max coronary heart price, or the best variety of occasions your coronary heart can beat per minute throughout train
- Ventilatory threshold 1, or the purpose throughout train when the physique switches from primarily utilizing fats for gas to utilizing a mix of fats and glucose or glycogen (saved glucose) for gas.
- Ventilatory threshold 2, or the purpose the place your physique strikes away from cardio metabolism (which makes use of oxygen) to anaerobic metabolism (which doesn’t use oxygen).
- Tidal quantity is the quantity of air inhaled or exhaled throughout every breath
Depending on the place you reside, you would possibly be capable of get your VO2 max examined for round $150.
However, in the event you don’t have entry to a VO2 max clinic, three considerably much less correct choices exist.
▶ The 1-mile stroll check
Wear a coronary heart price monitor as you stroll one mile on a flat floor, similar to a treadmill or working observe. As quickly as you full the mile, file your coronary heart price and stroll time. Then, plug it into the next components to calculate your VO2 max:
132.853 — (0.0769 × Weight) — (0.3877 × Age) + (6.315 × Sex) — (3.2649 × Time) — (0.1565 × Heart price)
If that looks like an excessive amount of math, it’s also possible to use a free on-line software.
▶ The smartwatch check
Many smartwatches will estimate your VO2 Max for you based mostly on info the watch gathers out of your exercises, intercourse, and age. Compared to in-office testing, sensible watches can over- or underestimate V02 max, particularly in people who find themselves very off form or extraordinarily match.31
Because of this, you don’t essentially wish to use your sensible watch measurement to find out your present state of well being. However, it can allow you to to see traits. For instance, does your VO2 estimate drop after just a few weeks of skipping your traditional spin class? If so, that’s good info to have.
▶ The PR check
Fitness efficiency correlates with longevity. If you’re getting sooner at working a sure distance or can go an extended distance than earlier than, you’re getting fitter and growing your possibilities of dwelling a protracted, wholesome life.
One technique to check this: the 12-minute run check, also called the Cooper check. (This is a validated technique to estimate VO2 max—and reveals a couple of 90 % correlation with lab-based measurements.)
Here’s the way it works:
Run as quick as you possibly can on a flat floor, similar to a treadmill set at a 1 % incline or working observe, for 12 minutes. After 12 minutes, file your distance. Then, plug it into one of many following formulation to calculate your VO2 max.
| Distance in Miles | Distance in Kilometers | |
|---|---|---|
| VO2 Max = | (35.97 x distance in miles) – 11.29 | (22.351 x distance in kilometers) – 11.288 |
In lieu of doing math, it’s also possible to use a free on-line calculator.
How to vary your organic age
Try to think about the knowledge you collect about your physique as simply that—info.
It’s not an ethical judgment of who you might be as an individual.
Just as importantly, it’s not a everlasting scenario.
- If you’re weaker than different individuals your age, you possibly can develop stronger.
- If your ldl cholesterol or blood glucose ranges are excessive, you possibly can take steps to decrease them.
- If your physique is growing older sooner than your birthdays, contemplate exploring key life-style modifications which will assist flip the scenario round.
You have choices. However, most individuals make two huge errors relating to longevity-related life-style modifications.
Mistake #1: Ignoring evergreen, big-impact methods
It’s the easy, boring, “I’ve heard this a million times before” well being practices that, when performed constantly, add as much as a protracted, wholesome life.
We’re speaking about issues like…
- Eating extra minimally processed meals and fewer ultra-processed meals
- Consuming extra brightly coloured fruits and veggies
- Moving your physique usually
- Getting sufficient relaxation and sleep
- Enjoying neighborhood, time in nature, and different actions that make life significant
- Keeping alcohol consumption average
- Not utilizing tobacco
- Wearing sunscreen
- Flossing
And that’s only a partial listing.
According to hundreds of research, individuals who apply these and different high-impact methods not solely dwell longer, but in addition dwell higher. They’re stronger, happier, and fewer prone to spend their later years disabled or in ache.
(If you’d wish to see the place you stand relating to huge influence well being and longevity methods, take a look at our FREE Longevity Assessment.)
However, relating to well being, health, and longevity, many individuals pursue choices with minimal influence (at finest). They attain for the most recent, stylish complement reasonably than taking steps to give up smoking, as only one instance.
Here’s the factor: Big rock methods require modifications in habits. If each day bodily exercise have been as straightforward as popping a tablet, walkers and cyclists would clog up the streets in your neighborhood.
(It’s exactly this purpose why so many individuals want the help of an authorized well being coach who has undergone coaching within the science of habits change.)
Mistake #2: Not turning information into motion
The information gathered from biomarker growing older checks may give you a way of management.
However…
Data, in isolation, doesn’t result in an extended life.
Gathering information with out altering your habits is like checking your reflection within the mirror, seeing spinach wedged between your incisors, and leaving it there.
You have to take away the spinach for the mirror examine to be worthwhile.
Biomarker testing is similar.
If you don’t use your bio information to tell habits change, you’re losing your time and money.
Consider your biomarker information as a baseline or start line.
Then, use it to evaluate whether or not numerous life-style modifications or medical interventions are shifting you nearer to your objective of dwelling an extended, more healthy life.
References
Click right here to view the knowledge sources referenced on this article.
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