This article exists for one reason: accountability.
As the creator of the Meta-Age philosophy and the KunAqua training system, I believe the habits I encourage others to adopt should be reflected in my own physiology.
Too often in the wellness world programmes are promoted without the creator demonstrating long-term commitment to the lifestyle being advocated. This article is therefore not a promotion. It is a transparent snapshot of how my daily habits appear when measured through a body composition scan.
It serves as a personal benchmark.
Body Composition Scan
The following measurements were obtained using the EGYM Body Hub body composition analysis system, which uses bioelectrical impedance technology to assess body composition, hydration status, metabolic activity, and cellular vitality markers.
Body Composition Summary
| Marker | Measurement |
|---|---|
| Metabolic BioAge | 41 |
| Weight | 64 kg |
| BMI | 22.4 |
| Body Fat | 14.8% |
| Fat Mass | 9.5 kg |
| Fat-Free Mass | 54.5 kg |
| Muscle Mass | 51.8 kg |
| Visceral Fat Rating | 7 |
| Body Water | 62.2% (39.8 L) |
| Basal Metabolic Rate | 1546 kcal/day |
| Phase Angle | 6.5° |
Muscle Distribution
| Region | Left | Right |
|---|---|---|
| Arms | 3.1 kg | 3.2 kg |
| Legs | 8.4 kg | 8.6 kg |
Observations
The scan indicates balanced muscle distribution, controlled body fat levels, and a visceral fat rating of 7 — well within the healthy range, reflecting metabolic efficiency consistent with long-term lifestyle habits.
Hydration levels are strong and the phase angle suggests good cellular vitality. Together these markers reflect long-term lifestyle patterns rather than short-term interventions.
Lifestyle Habits Behind the Numbers
The results above are not the outcome of a programme or short-term challenge. They reflect habits maintained consistently over many years.
Regular Movement
I train four to five days per week, primarily using water-based resistance exercise based on KunAqua principles.
KunAqua emphasises:
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controlled movement rather than force
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multi-directional resistance from water
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stabiliser muscle activation
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minimal joint impact due to buoyancy
Water provides constant muscular engagement while reducing mechanical stress on the joints, allowing consistent resistance training without excessive wear.
The controlled, multi-directional resistance of KunAqua is designed to maintain the muscle mass and joint integrity reflected in this scan.
Structured Eating Window
My nutrition follows a time-restricted eating pattern.
Typical schedule:
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evening meal between 6:00–8:00 pm
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first calories the following day around 11:00 am
This creates an overnight fasting window of roughly 14–16 hours, allowing the body extended time without food and supporting metabolic flexibility.
Breaking the Fast
The first nutritional intake of the day is usually a protein smoothie around 11:00 am.
Protein supports muscle repair and helps preserve lean tissue, contributing to the maintenance of metabolic activity.
Daytime Nutrition
During the day I may eat small snacks such as:
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a handful of nuts
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satsumas or other citrus fruit
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a square or two of dark chocolate
The emphasis is on simple whole foods and moderate portions rather than rigid dietary rules.
Evening Meal
My main meal is typically eaten between 6:00 and 8:00 pm and usually includes a balance of protein, vegetables, healthy fats, and carbohydrates.
But it isn’t always elaborate. On evenings like tonight, I’ve already decided it will simply be scrambled eggs on toast with a side of spinach.
Alcohol
I’m no angel — I typically choose to drink alcohol on weekends while prioritising several alcohol-free days to support metabolic recovery and liver health.
Moderation rather than elimination is the approach.
Hydration
Hydration is maintained throughout the day.
The scan reflects this with a body water level of 62.2%, indicating balanced intracellular and extracellular fluid levels.
Sleep
Sleep patterns naturally change over time. Like many people, I no longer consistently achieve the seven to eight hours often recommended.
Sleep typically averages six to seven hours per night. Maintaining regular movement, structured nutrition, and limited alcohol intake helps support recovery despite this.
What the Scan Cannot Measure
Body composition scans measure muscle mass, body fat, hydration, and metabolic indicators. They cannot measure movement quality, joint stability, balance, or neuromuscular coordination.
These qualities determine how effectively the body moves and stabilises itself. For this reason my training prioritises control, balance, and stabiliser strength.
Why Water-Based Training Matters
Water creates resistance in every direction while buoyancy reduces stress on the joints. This environment allows muscles to work continuously while encouraging controlled movement and stabiliser activation.
Over time it helps maintain strength, coordination, and balance without the mechanical strain associated with high-impact exercise.
These principles form the foundation of the KunAqua approach to water training.
What This Benchmark Represents
The measurements presented here are not intended as a universal formula for health.
They represent the long-term physiological outcome of a lifestyle built around consistency, moderation, and accountability.
Meta-Age is not about extreme training or rigid diets. It is about habits that can be sustained over decades.
The Planet Water Benchmark
This scan represents a moment in time.
It will serve as the first entry in what I intend to treat as the Planet Water Benchmark — a periodic record of how these habits translate into measurable physiology over the long term.
I’ve shown you my metabolic age. Now for the party game: guess my actual age.
Meta-Age does not begin with a programme.
It begins with the person who created it — and the willingness to be measured against it.
