Annie Nosh: The Woman Quietly Dominating Longevity’s Leaderboard

She’s #2 in the world at biological age reversal. She spends a fraction of what the famous biohackers do. And she might be the most interesting person in longevity that you’ve never heard of.

The Rejuvenation Olympics leaderboard tracks some of the most dedicated longevity practitioners in the world—and near the top, you’ll find a name that’s been steadily climbing: Annie Nosh.

While much of the longevity conversation has centered around high-profile figures and expensive protocols, Annie has taken a different path. No documentary crews. No celebrity endorsements. Just rigorous self-experimentation, careful data tracking, and a willingness to question everything—including whether having the “best” biomarkers actually means living the best life.

That last question isn’t theoretical for her. At one point, Annie achieved a pace of aging score that would make headlines: 0.46. On paper, she was aging slower than almost anyone on Earth. In reality? She felt terrible. Brain fog, stress intolerance, inability to enjoy daily life. The numbers looked incredible, but something fundamental was wrong.

So she did something radical: she backed off. She prioritized how she actually felt over what the data said she should feel. And paradoxically, everything improved.

This tension—between optimization and vitality, between data and lived experience, between longevity and actually wanting to be alive—sits at the heart of the modern longevity movement. Most people choose a side. Annie has found a way to integrate both.

She’s also one of the few women competing at the highest levels of biological age reversal, navigating challenges that most longevity protocols weren’t designed to address. Her perspective on what works, what doesn’t, and what actually matters is unlike anything you’ve heard before.

Here’s our conversation.

1. You’re currently #2 on the Rejuvenation Olympics leaderboard. What does this achievement mean to you, and what drives you to maintain this level of commitment?

For me, the leaderboard isn’t about competition — it’s acted as a feedback tool.

What motivates me isn’t ranking — it’s curiosity. I’m interested in how lifestyle variables like sleep, movement, stress, nutrition, and recovery show up in objective biological data over time.

I think a large part of my placement reflects current barriers to entry — including the cost of advanced testing and the fact that these competitions are not yet globally accessible. The testing pool is still relatively small compared to what it could become.

I didn’t enter the Rejuvenation Olympics expecting to place at all — I was simply hoping to be part of a community I could learn from. I’m genuinely grateful for where I landed, but I view the data far more as information than achievement.

One important insight I’ve gained is that my lowest recorded pace of aging score (0.46), while interesting from a technical standpoint, was not where I felt best physiologically.

At that level, I noticed:

• lower resilience to stress
• more rigidity around routine
• diminished enjoyment of daily life
• brain fog and inability to focus

It required a level of optimization that wasn’t compatible with the delicate balance real life requires long-term.

Interestingly, when my pace of aging stabilized closer to 0.65, I experienced:

• better strength and recovery
• improved mood stability
• better stress tolerance
• increased mental clarity

That range feels sustainable.

This experience taught me an important lesson: the lowest biological score may not always be the healthiest state for the realities of my life.

Moving forward, I’m particularly interested in understanding Phenotypic Age (PhenoAge)—a biological aging clock developed by Dr. Morgan Levine that uses nine blood biomarkers (albumin, creatinine, glucose, C-reactive protein, lymphocyte percentage, mean cell volume, red cell distribution width, alkaline phosphatase, and white blood cell count) to estimate how old your body appears functionally, rather than chronologically—and how it aligns with lived experience.​​​​​​​​​​​​​​​​ I’m also curious about other frameworks, including the Longevity World Cup, as a way to continue learning from different models.

Ultimately, my goal is to identify metrics that are both biologically meaningful and financially sustainable — ones that support long-term health without requiring constant intensity or sacrifice.

2. What are your top 5 non-negotiable interventions?

These are not medical recommendations — simply the practices that most consistently support my biomarkers and overall well-being:

1. Sleep protection
   This is my highest ROI intervention. When my sleep timing, duration, and light exposure are consistent, nearly every biomarker improves downstream — including hunger control, recovery, mood, and cognitive clarity.
2. Nutrition fundamentals
   Rather than extreme dietary rules, I focus on nutrient density, nutritional deficiencies, intuitive eating and stable blood glucose. When nutrition is simple and repeatable, the ability to follow long term becomes easier.
3. Daily movement
   Walking, outdoor exposure, and resistance training have consistently improved my metabolic markers, sleep quality, and mental clarity more than any advanced intervention I’ve tried.
4. Foundational supplementation
   I prioritize evidence-based basics from third-party tested supplements rather than aggressive or experimental stacks. These support nutrient sufficiency rather than attempting to override biology. I consume daily omega 3, collagen, multivitamin, vitamin D (as there is not a lot of sun where I live), C0Q10, glycine etc
5. Stress modulation
   This became non-negotiable after seeing how dramatically stress impacted my biomarkers. Laughter, social connection, time outdoors, and nervous-system regulation have measurable downstream effects.

What stands out is that none of these are extreme — but when dialed in consistently, they produce far greater returns than chasing novelty.

3. Bryan Johnson famously spends ~$2M/year. What does your protocol cost annually, and what’s the minimum budget for meaningful results?

To be fair to Bryan Johnson, I suspect that number reflects an initial year of intensive experimentation and infrastructure building rather than long-term maintenance. Most systems become significantly less expensive once learning curves flatten.

My own approach benefits enormously from secondary research — meaning I’m not paying to discover first principles.

Annually, my spending falls in the low five figures, which includes:

• biological testing
• imaging and scans
• supplementation
• selective laser-based and recovery interventions
• room for structured experimentation

Importantly, a large portion of this cost is measurement — not interventions themselves.

If someone were allocating budget intentionally:

With $1,000/year:

• basic blood work 1–2x/year
• resistance training (gym or home setup)
• daily walking (7000 – 12000 steps)
• sleep optimization tools (light control, routine consistency, inexpensive blackout blinds)
• foundational supplements only
• walk outside barefoot for grounding

With $5,000/year:

• expanded lab panels
• wearable data tracking (Oura, Whoop etc)
• targeted nutrition adjustments based on labs
• structured strength training programming 
• limited advanced recovery interventions (red light/infrared, cold exposure, compression therapy, grounding mats)

Lifestyle change without data can miss the mark.
Data without lifestyle change has limited value.
The balance between the two is where progress happens.

4. Biggest myth in longevity or biohacking you’d like to debunk?

That there is a single “perfect protocol.”

Longevity is deeply individualized. Genetics, hormones, age, stress load, environment, and baseline health all shape how the body responds.

There are principles — but not universal prescriptions.

You also do not need expensive gadgets to live a longer, healthier life. The fundamentals consistently outperform complexity.

5. Do you follow a specific dietary approach?

I don’t follow a strict dietary label.

My principles include:

• adequate protein intake (.8 –1.6 g per kg bodyweight)
• stable blood glucose regulation
• high nutrient density
• digestive tolerance
• flexibility during travel and social life
• a predominantly plant-forward structure (the majority of my diet is an array of colorful fruits and vegetables)

I often build meals around vegetables first, then add protein and fats.

Sample meals might include:

• eggs with sautéed greens, asparagus, avocado and olive oil
• salmon with roasted vegetables 
• large salads with a protein (little bit of lean chicken breast or salmon) and seeds
• Greek yogurt with seeds and berries

For blood glucose management, I focus on:

• food order (fiber then protein then carbs)
• 5 min walk after meals on my treadmill
• avoiding large carbohydrate loads in one sitting

Rather than strict avoidance, I use intuitive eating as guidance.

6. How do you prevent optimization from becoming obsessive?

By continually asking one question:

Is this improving my life — or diminishing it?

If an intervention increases anxiety, rigidity, or reduces quality of life, I reassess it — even if it improves a number.

Longevity should expand life, not shrink it.

7. The leaderboard is male-dominated. What unique considerations do women face?

In general accessibility is a barrier to entry as advanced testing remains expensive.

Women are also underrepresented in longevity research, and biological variability adds complexity. Hormonal cycling, perimenopause, menopause, and life-stage transitions can all influence biomarkers depending on timing.

I’m encouraged by the growing number of women-led discussions and research in this space, and I’m excited to learn alongside them and this momentum.

8. Emerging technologies or treatments you’re excited about?

From an evidence-based perspective:

• Improved interpretation of epigenetic testing
  Moving from raw scores toward pattern recognition, context-aware analysis and utilizing multiple markers as a conclusion of health as opposed to a singular test.
• Peptide therapies within clinical frameworks
  Particularly those related to recovery, inflammation modulation, and tissue repair — studied responsibly, not experimentally. An example of this is BPC – 157; a peptide currently being studied for tissue, tendon and ligament repair.
• Regenerative and biostimulatory approaches
  Techniques that encourage the body’s own repair mechanisms rather than replacing tissue — supporting collagen production, cellular signaling, and structural integrity over time. An example of this is Hyperdilute Radiesse to achieve all of these goals.

What excites me most is not novelty — but the evolution of these advancements.

9. What measurable improvements have you seen?

Over time, I’ve observed improvements in:

• pace of biological aging
• sleep efficiency and consistency (being able to stay asleep throughout the night)
• cognitive clarity
• recovery capacity (time it takes to heal injuries, microinjuries, feeling unwell)
• stress resilience
• skin aging metrics (my Visia results have lowered my skin age by seven years since I started my protocol)

Improvements occurred gradually over months, not weeks.

The strongest correlations I’ve seen were:

• improved sleep and stress reduction as it improved consistency across nearly all systems

Perhaps most importantly, I gained predictability — understanding how my body responds rather than guessing.

10. If someone implemented only 10% of what you do but got 90% of the benefit — what would that be?

This aligns closely with one of the guiding principles I follow, the Pareto Principle.

That 10% would be:

• consistent sleep timing
  (within the same 60–90 minute window nightly)
• daily walking + resistance training 2–3x/week
• stress reduction practices
  such as breathwork, time outdoors, social connection, and reducing cognitive overload – or whatever you have found yourself that helps reduce stress! I personally love watching a funny show – it erases the stress of the day

A sample weekly structure might look like:

• daily walking (30–60 minutes)
• strength training 2–3 nonconsecutive days
• light mobility or stretching on off days

Lowering stress and protecting sleep consistently deliver the highest returns for me.

11. Where do you want to be health-wise in 10 years?

My goal isn’t to chase youth — it’s to preserve capability.

In ten years, I want:

• strong bones and skeletal muscle
• cognitive clarity
• metabolic flexibility
• independence
• curiosity and engagement with life

I plan to introduce interventions gradually and continue this as a lifelong learning process.