Be the next evolution
of human
MY RESULTS FROM 2 yrs of Blueprint:
+ 5.1 yrs epigenetic age reversal
+ Slowed pace of aging by equivalent 31 years
+ Now aging slower than the average 10 yr old
+ Ideal muscle & fat (MRI)
+ 50+ optimal clinical outcome biomarkers
+ 100+ markers < chronological age
+ Several fitness tests = 18yr old
+ body runs 3F° cooler
[Details below]
Blueprint Philosophy: Zeroism
The enemy is Entropy. The path is Goal Alignment via building your Autonomous Self; enabling compounded rates of progress to bravely explore the Zeroth Principle Future and play infinite games.
wtf does any of that even mean?
This time, our time, right now - the early 21st century - will be defined by the radical evolution of intelligence: human, AI and biology. Our opportunity is to be this exciting future.
Entropy = aging and deterioration. Goal Alignment via your Autonomous Self aims to combat entropy by maintaining perpetual youth. Maximally slowing your pace of aging and reversing the aging that occurs.
This is done by empowering your body with decision authority and demoting your mind. You want as-perfect-as possible health? Get out of the way and let a system comprised of your body + science do the work. That’s counter intuitive. We are accustomed to thinking our minds are the solution; not the primary problem.
Practically, I do this by routinely taking hundreds of measurements of my body’s 70+ organs, enabling my heart, liver, lungs and kidneys to speak for themselves what they need to be in their ideal state. My mind is unauthorized to grocery shop, peruse the pantry, spontaneously order pizza, eat a dessert - to basically make any food related decision. This is my Autonomous Self.
This Automation - and the elimination of self destructive behaviors - allows you to improve at the rate at which you can automate important functions without thinking about them - in this case, your health.
Improve at the speed of compounded gains, opening up a future of possibilities more expansive than our imaginations are capable of grasping, a Zeroth Principle Future.
Talent hits the target that no one else can (First Principles); Genius hits the target no one can see (Zeroth Principles).
Lucky us we exist; let’s play an infinite game together.
wtf does any of that even mean?
This time, our time, right now - the early 21st century - will be defined by the radical evolution of intelligence: human, AI and biology. Our opportunity is to be this exciting future.
Entropy = aging and deterioration. Goal Alignment via your Autonomous Self aims to combat entropy by maintaining perpetual youth. Maximally slowing your pace of aging and reversing the aging that occurs.
This is done by empowering your body with decision authority and demoting your mind. You want as-perfect-as possible health? Get out of the way and let a system comprised of your body + science do the work. That’s counter intuitive. We are accustomed to thinking our minds are the solution; not the primary problem.
Practically, I do this by routinely taking hundreds of measurements of my body’s 70+ organs, enabling my heart, liver, lungs and kidneys to speak for themselves what they need to be in their ideal state. My mind is unauthorized to grocery shop, peruse the pantry, spontaneously order pizza, eat a dessert - to basically make any food related decision. This is my Autonomous Self.
This Automation - and the elimination of self destructive behaviors - allows you to improve at the rate at which you can automate important functions without thinking about them - in this case, your health.
Improve at the speed of compounded gains, opening up a future of possibilities more expansive than our imaginations are capable of grasping, a Zeroth Principle Future.
Talent hits the target that no one else can (First Principles); Genius hits the target no one can see (Zeroth Principles).
Lucky us we exist; let’s play an infinite game together.
“Talent hits a target no one else can hit; Genius hits a target no one else can see.” - Arthur Schopenhauer
Embrace ♥️:
- systems over willpower
- data over human opinion
- harmony over addiction
- compounded rates of self improvement
Rebel 👿 against:
- addictive algorithms
- corporate profiteering at your detriment
- social norms encouraging bad behavior
- self sabotage
FRONTIER OF HUMAN ASPIRATIONS
On the surface, Blueprint may seem something about health, wellness and aging. It's really a system to make tomorrow better for you, me, the planet and our shared future with AI.
Blueprint was born after feeling helpless to stop myself from overeating to soothe the pains of life. Despite my successes: raising three kids and selling my business Braintree Venmo for $800 million; when 7pm rolled around, there was nothing I could do to stop myself from engaging in this self destructive behavior.
I had a Goal Alignment problem within Self. Evening Bryan was causing chaos, disrupting sleep, and ruining life for all other Bryans. Playfully, one day, I revoked Evening Bryan's decision making authority to eat food.
Now, my body's 70+ organs speak for themselves, through hundreds of measurements (blood, saliva, stool, fitness tests, and imaging), communicating what they need to be optimal. Freeing myself from the moment to moment chaos of my mind has been the most liberating experience of my life.
Now, I feel happier, more alive and fulfilled than any time of my life. I am nicer to those around me, no longer irritable and my mind is clear. It made me wonder: instead of pointing at others and demanding change, could the societal and planetary change we desire start by changing ourselves from within? Weirdly, could the future of being human start by eating our vegetables and stopping self destructive behaviors?
We all feel it: things aren't quite right in the world. What's our plan? Blueprint is the baby step in that direction.
Blueprint was born after feeling helpless to stop myself from overeating to soothe the pains of life. Despite my successes: raising three kids and selling my business Braintree Venmo for $800 million; when 7pm rolled around, there was nothing I could do to stop myself from engaging in this self destructive behavior.
I had a Goal Alignment problem within Self. Evening Bryan was causing chaos, disrupting sleep, and ruining life for all other Bryans. Playfully, one day, I revoked Evening Bryan's decision making authority to eat food.
Now, my body's 70+ organs speak for themselves, through hundreds of measurements (blood, saliva, stool, fitness tests, and imaging), communicating what they need to be optimal. Freeing myself from the moment to moment chaos of my mind has been the most liberating experience of my life.
Now, I feel happier, more alive and fulfilled than any time of my life. I am nicer to those around me, no longer irritable and my mind is clear. It made me wonder: instead of pointing at others and demanding change, could the societal and planetary change we desire start by changing ourselves from within? Weirdly, could the future of being human start by eating our vegetables and stopping self destructive behaviors?
We all feel it: things aren't quite right in the world. What's our plan? Blueprint is the baby step in that direction.
Does Blueprint work? Here is my data after 18 months of adherence
OPTIMAL CLINICAL OUTCOME RANGE
| BIOMARKER | RESULT | AGE EQUIVALENT | OPTIMAL CLINICAL OUTCOMES RANGE (OCOR) | |
| ALT | OPTIMAL | 18 | <15 | |
| BMI | OPTIMAL | 22.8 | <22.5 | |
| Fasting plasma glucose | OPTIMAL | 82 | 28 (max reduction) | <95 |
| Body Fat | OPTIMAL | 6.9 | 16 (max reduction) | <10% |
| Cholesterol (total) | OPTIMAL | 158 | ||
| DHEA | OPTIMAL | 149 | 25 (max reduction) | < age 50 |
| Free Testosterone Index | OPTIMAL | 0.39 | 41 | < age 50 |
| GGT | OPTIMAL | 13 | <14 | |
| Glutathione | OPTIMAL | 227 | 29 | < age 30 |
| Grip Strength Dominant | OPTIMAL | 134 | 33 (max reduction) | < age 30 |
| Grip Strength Non-dominant | OPTIMAL | 124 | 43 (max reduction) | < age 30 |
| HbA1C | OPTIMAL | 4.5 | 28 (max reduction) | 4.5-5.6 |
| HDL | OPTIMAL | 73 | 50 - 60 | |
| hsCRP | OPTIMAL | 0.46 | 10 (max reduction) | <0.55 |
| IGF-1 | OPTIMAL | 125 | 75 - 150 | |
| LDL | OPTIMAL | 74 | < 100 | |
| NAD | OPTIMAL | 52.6 | 16 (max reduction) | < age 30 |
| PSA | OPTIMAL | 0.68 | 22 (max reduction) | < age 30 |
| RDW | OPTIMAL | 11.3 | 18 (max reduction) | < age 30 |
| SHBG | OPTIMAL | 68 | ||
| TSH | OPTIMAL | 1.94 | 1 - 2.1 | |
| Triglycerides | OPTIMAL | 55 | 27 - 89 | |
| Testosterone | OPTIMAL | 769 | 33 (max reduction) | |
| VO2 max treadmill | OPTIMAL | 53.6 | 18 (max reduction) | < age 30 |
| WBC | OPTIMAL | 4.5 | 3.5 - 6 | |
| 20th percentile telomeres PBMC | OPTIMAL | 7 | 28 (max reduction) | < age 30 |
SLOW HOW FAST YOU AGE
My rate of aging is .76 based upon a state of the art epigenetic clock DunedinPACE (Dec 22 updated speed of aging .69). For every 365 days, I age 277 days. Netting me Oct, Nov and Dec for free, lol. A rate of aging slightly above 1 can increase risk of death by 56% in the next 7 years and increase risk of a chronic disease diagnosis by 54% over the next 7 years.
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My rate of aging is .76 based upon a state of the art epigenetic clock DunedinPACE (Dec 22 updated speed of aging .69). For every 365 days, I age 277 days. Netting me Oct, Nov and Dec for free, lol. A rate of aging slightly above 1 can increase risk of death by 56% in the next 7 years and increase risk of a chronic disease diagnosis by 54% over the next 7 years.
KNOW YOUR BIOLOGICAL AGE
Last year I reduced my epigenetic age by 5.1 yrs in 7 months. That’s .73 years of age reversal, per month, using a multi-epi-clock average[1].
[1] Epigenetic based tests are currently silver standard to gold standard phenotypic aging markers; as it is not proven that reversing epigenetic age clocks improves clinical outcomes, whereas reversing phenotypic markers do.
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Last year I reduced my epigenetic age by 5.1 yrs in 7 months. That’s .73 years of age reversal, per month, using a multi-epi-clock average[1].
[1] Epigenetic based tests are currently silver standard to gold standard phenotypic aging markers; as it is not proven that reversing epigenetic age clocks improves clinical outcomes, whereas reversing phenotypic markers do.
Blueprint Principles
For thousands of years, the human experience has been roughly the same. Things are about to change, and radically. Blueprint is about riding the torrid waves of technological and scientific progress into the future.
Principle 1: Self destructive behavior is kinda insane
Principle 2: Empower your body to speak for itself
Principle 3: The aspirations we need are beyond our imagination
Principle 4: Look in the darkness to avoid being blinded by the light
Principle 1: self destructive behavior is kinda insane
Isn’t it weird that we committ the same self destructive behaviors hundreds or even thousands of times in a lifetime? Even when we know they shorten our life, accelerate disease and aging, cloud our judgement and make us feel miserable.
Maybe this behavior is a little embarrassing as the self proclaimed most intelligent species on this planet?
What if we didn’t commit self harm? What if it wasn’t normalized and gleefully blessed and encouraged by society?
If you’d like to stop this insanity...:identify the worst version of yourself. For me, it was 7pm Bryan who would eat everything in sight to try and momentarily escape life pain. He is a monster, overpowering, and indifferent about all other Bryans needs. A sweet talker and expert rationalizer. 7pm Bryan ruins life quality for all other Bryans:
The solution: revoking 7pm Bryan’s authority to eat food.
Now your turn:
Believe it or not, this is your most consequential and powerful life intervention.
Maybe this behavior is a little embarrassing as the self proclaimed most intelligent species on this planet?
What if we didn’t commit self harm? What if it wasn’t normalized and gleefully blessed and encouraged by society?
If you’d like to stop this insanity...:identify the worst version of yourself. For me, it was 7pm Bryan who would eat everything in sight to try and momentarily escape life pain. He is a monster, overpowering, and indifferent about all other Bryans needs. A sweet talker and expert rationalizer. 7pm Bryan ruins life quality for all other Bryans:
- awful sleep
- overweight
- poor health
- accelerated aging & disease
- turbulent emotions
- depressing life outlook
The solution: revoking 7pm Bryan’s authority to eat food.
Now your turn:
- Step 1: identify your 20% rascal..
- Step 2: list what decisions they are and are not authorized to make
- Step 3: wait for them to appear
- Step 4: approve or deny their requests using step 2 list
- Step 5: celebrate happy you for stopping self harm.
Believe it or not, this is your most consequential and powerful life intervention.
Principle #2: Empower your body to speak for itself
What and when I eat is decided by asking my heart, liver, lungs and my other 70+ organs what they need to be optimal. This is done by doing hundreds of organ measurements on a regular basis and then carefully analyzing gold standard scientific evidence.My mind is demoted, Self is elevated.
Allowing our minds to do whatever it wants, whenever it wants, and offering any explanation it wants is a bedrock of our reality. So firmly rooted that it’s beyond most of our imaginations that it would be checked by any other system of decision making.
Blueprint takes better care of me than I was ever able. It will for you too.
Principle #3: The aspirations we need are beyond our imaginations
It would have been hard to predict the books that would be written with the introduction of the printing press; or what the internet would enable. The same principle applies to what the human race can become when paired with the torrid wave of technological and scientific progress. We can take baby steps as we work on stretching our imaginations:
- Week 1: drink the Green Giant (GG) daily.
-
Week 2: GG + Super Veggie (SV) daily.
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Week 3: GG + SV + Nutty Pudding (NP) daily.
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Week 4: GG + SV + NP + supplements daily.
Principle 4: Look in the Darkness to avoid being blinded by the light
A person is looking for their keys under a street light. Someone walks by and inquires, “Are you certain you lost your keys here?”
“No” they reply, “I lost them across the street.”
Confused, the stranger says, “Then why are you looking here?”
They responded, “The light is much brighter here!”
#
Common reactions to Blueprint:
- Bryan, you are surely miserable
- It would be hilarious if Bryan got hit by a bus, lol
- I’d rather die than eat veggies, berries and nuts
- This is dystopic
- I wish u knew my joy of pizza + donuts
Or, maybe is it?
- I have no control over myself and feel powerless to change
- Changing feels impossible
- I am scared of being left behind
- I’m addicted to self sabotage
- Without unlimited choice to do whatever I want, existence doesn’t make sense to me
I hear you. I’ve been there. Felt and thought all these things.
We all know this: no one wants to be sick, diseased and sad. We all want exceptional health and vibrancy.
Blueprint Starter Guide
This web site is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
Daily Calories = 1,977
Contents
Blueprint by the numbers
Step 1: Meal preparation
Step 2: Supplements
Step 3: Track progress with measurement [Blood panel and Specialty Tests]
BY THE NUMBERS
Monthly Blueprint cost = $1,684.50Daily Calories = 1,977
Food Costs
$44.91 / day (vary by geography)
$44.91 / day (vary by geography)
- The Green Giant: $9.91
- Super Veggie: $11
- Nutty Pudding: $11
- Third meal: $11
- Other: $2 (i.e. extra virgin olive oil, brazil nuts)
Supplements Costs
$11.24 / day
$11.24 / day
- Morning: $5.76
- Dinner: $5.48
Kitchen Readiness Costs
(one time cost)
Total approx ~$500
(one time cost)
Total approx ~$500
- High speed blender
- Food scale
- Storage/Transport
- Glass (small, large), $100
- Stainless steel, $200
Initial Test Costs
(every 3 to 6 mths)
Total: ~$350
(every 3 to 6 mths)
Total: ~$350
- Blood panel
Daily Calories
1,977 daily calories
1,977 daily calories
-
Green Giant - 150
-
Nutty Pudding - 310
-
Pea Protein - 260
-
Super Veggie - 379
-
Olive Oil - 240 (2 Tbsp daily)
- Dark chocolate - 138
- Third meal - 500
Step 1: Meal Prep
Three meals daily: Super Veggie and Nutty Pudding, and a third that varies and consists of vegetables, nuts, seeds, and berries. Each has been methodically crafted based on gold standard scientific evidence for optimal nutrition. They continue to be modified at the introduction of new evidence.
A DAY’S WORTH OF FOOD:
Upon waking: The Green Giant
- 8 oz of water
- Spermidine, 2 Tbsp chlorella powder, yielding 13.5mg spermidine
- Amino Complex 7.6 g
- Creatine 2.5 g
- Collagen Peptides 20 g
- Cocoa Flavanols 500 mg
- Ceylon Cinnamon 1 tsp
Super Veggie
- Black lentils, 300 grams (weighed cooked)
- Broccoli (head+stalk), 250 grams
- Cauliflower. 150 grams
- Shiitake or Maitake Mushrooms, 50 grams
- Garlic, 1 clove (a piece)
- Ginger Root, 3 grams
-
Lime, 1
- Cumin, 1 Tbsp
- Apple Cider Vinegar, 1 Tbsp
- Hemp Seeds, 1 Tbsp
- After prep, drizzle 1 Tbsp of Extra Virgin Olive Oil
(All organic)
Super Veggie Preparation instructions
- Weigh vegetables. Place broccoli, cauliflower, mushrooms (maitake or shiitake), ginger and garlic in boiling water*. Boil until tender (7-9 min). Steaming is also acceptable.
- You can choose to blend or keep whole pieces.
- Blend in a high-speed blender place 1 Tbsp of dried cumin, 1 Tbsp of apple cider vinegar, 1 fresh Lime, cooked black lentils, the strained cooked vegetables, and blend until it becomes thick soup. Can also serve as the picture above.
- If needed add some of the vegetable water (or steaming water) to thin out the texture.
- Top with hemp seeds.
Prepared correctly, taste should be an easy and smooth tasting veggie hummus. No smell/taste of garlic.
I season it with NuSalt (potassium chloride).
*Cooked via low temperature, high humidity, high acidity, high antioxidant cooking methods to minimize formation of Advanced Glycation End-products (AGEs) and Advanced Lipid Peroxidation End-products (ALEs).
A note on Super Veggie taste. The food I eat is delicious to me; one of the most exciting moments of my day. Both my teenage boys, mother, father, and brother eat the same foods daily and they love them too. When starting, sometimes there is a period of adaptation and some want to play with the recipe and texture.
Blueprint breaks all kinds of social norms which predictably triggers human responses that draw those lines. My favorite: my 16 yr old eats Super Veggie for school lunch. His friend offering his observations 😂
Super Veggie ready to serve
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Super Veggie hummus w/ olive oil & chocolate...
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Super Veggie hummus w/ olive oil & chocolate...
Nutty Pudding
50-100 mL Malk Almond Milk 3 Tbsp ground macadamia nuts
2 tsp of ground walnuts
1 tsp of ground flaxseed (seed that is ground into flour)
1/2 brazil nut
1 Tbsp non dutched cocoa
1 tsp sunflower lecithin
1/2 tsp ceylon cinnamon
1 cup blueberries/raspberries/strawberries (your choice)
3 cherries
2 oz freshly squeezed pomegranate juice
Nutty Pudding Preparation instructions
If you want to go wild, you can add a Tbsp of sweetener Trehalose and a Tbsp of Manuka honey.
- Add 50-100 mL Malk Almond/Macadamia Milk based upon desired consistency.
- Add walnuts, macadamia nuts, ground flax seeds (highest nutritional value to buy seeds and grind)
- Add cocoa, sunflower lecithin, cinnamon
- Add 3 cherries, 1/2 cup of berries (save half for topping) & pomegranate juice
- Mix on high for 3 or 4 minutes
- Pour into a dish.
- Let sit, then add the rest of the berries
- Typically will also add 30-60 grams of pea protein
If you want to go wild, you can add a Tbsp of sweetener Trehalose and a Tbsp of Manuka honey.
Example Third Meals
Asparagus Almond Beet Salad, 500 cal
Beets 500 grams cooked
Asparagus 300 grams cooked
Almonds Slivers 21 grams
Arugula 1 cup
Shallot 1 large
Balsamic 3 Tablespoons
Dijon 3 Tablespoons
Mustard Seeds 1 Tablespoons
Beets 500 grams cooked
Asparagus 300 grams cooked
Almonds Slivers 21 grams
Arugula 1 cup
Shallot 1 large
Balsamic 3 Tablespoons
Dijon 3 Tablespoons
Mustard Seeds 1 Tablespoons
Asparagus Almond Beet Salad Preparation Instructions
Trim and clean beets. Boil in water till the beets can be easily pierced with a fork. Drain and while still warm, the skin will rub off easily underwater. Set aside the skinless beets in a bowl.
Blanch Asparagus - Set aside a bowl of ice water. Heat a large saucepan of water till boiling. Add Asparagus to the boiling water for 4 minutes. It may be shorter or larger boiling times depending on the size of the stalks. Once asparagus is firm but not crisp, remove it from boiling water and dump it into the ice bath. Once asparagus is cool. Drain and take a paper towel to blot any excess water away.
In another heated pan, add the mustard seeds to a dry pan for one minute. After one minute add sliced shallots and one-fourth cup of water. Cook shallots and mustard seeds down until the shallots are transparent. Add more water if needed.
In a small bowl add the balsamic and the dijon and blend well.
Once everything is assembled and cooled to room temperature. Chop the beets and asparagus into small bite-sized pieces. Add the cooled shallots mixture. Add in chopped arugula and toss lightly. Once lightly tossed pour dressing over and toss lightly again. Top the salad with slivered almond
Trim and clean beets. Boil in water till the beets can be easily pierced with a fork. Drain and while still warm, the skin will rub off easily underwater. Set aside the skinless beets in a bowl.
Blanch Asparagus - Set aside a bowl of ice water. Heat a large saucepan of water till boiling. Add Asparagus to the boiling water for 4 minutes. It may be shorter or larger boiling times depending on the size of the stalks. Once asparagus is firm but not crisp, remove it from boiling water and dump it into the ice bath. Once asparagus is cool. Drain and take a paper towel to blot any excess water away.
In another heated pan, add the mustard seeds to a dry pan for one minute. After one minute add sliced shallots and one-fourth cup of water. Cook shallots and mustard seeds down until the shallots are transparent. Add more water if needed.
In a small bowl add the balsamic and the dijon and blend well.
Once everything is assembled and cooled to room temperature. Chop the beets and asparagus into small bite-sized pieces. Add the cooled shallots mixture. Add in chopped arugula and toss lightly. Once lightly tossed pour dressing over and toss lightly again. Top the salad with slivered almond
Orange Fennel Salad, 500 calories
Cara Cara Orange 1 segmented orange
Fennel ¼ cup shredded
Goji Berries 30 grams
Pecans 30 grams
Grape Tomatoes 14
Spring Mix 3 cups
Arugula Leaf or Sprouts 1 cup
Fresh Mint ¼ cup
Fig Balsamic Vinegar 2 Tablespoon
Cara Cara Orange 1 segmented orange
Fennel ¼ cup shredded
Goji Berries 30 grams
Pecans 30 grams
Grape Tomatoes 14
Spring Mix 3 cups
Arugula Leaf or Sprouts 1 cup
Fresh Mint ¼ cup
Fig Balsamic Vinegar 2 Tablespoon
Orange Fennel Salad Preparation Instructions
Gather ingredients. Segment the orange. Shred the fennel on a grater. Toss in greens, torn mint leaves, fennel, grape tomatoes, top with chopped pecans, and goji berries. Right before serving add fig balsamic dressing.
Gather ingredients. Segment the orange. Shred the fennel on a grater. Toss in greens, torn mint leaves, fennel, grape tomatoes, top with chopped pecans, and goji berries. Right before serving add fig balsamic dressing.
Stuffed Sweet Potato, 500 calories
Sweet Potato 300 grams cooked
Chickpeas 45 grams cooked
Grape Tomatoes 12
Avocado ½
Radishes 4
Cilantro ¼ cup
Jalapeno Pepper 1 large
Limes 2 whole
Lemon 1 whole
Chile Powder 1 Teaspoon
Sweet Potato 300 grams cooked
Chickpeas 45 grams cooked
Grape Tomatoes 12
Avocado ½
Radishes 4
Cilantro ¼ cup
Jalapeno Pepper 1 large
Limes 2 whole
Lemon 1 whole
Chile Powder 1 Teaspoon
Stuffed Sweet Potato Preparation Instructions
Roast the sweet potato until you can puncture it with a fork. While the potato is roasting, place chickpeas in a bowl. Add the juice of half of a lemon and the chile powder and set aside to marinate.
On a sheet pan, roast the grape tomatoes until they have popped and have a bit of color.
Add to a small bowl the avocado mash with the juice of one lime and half of a lemon. Stir until creamy.
Thinly slice the radishes and the jalapeno pepper.
Once everything is roasted. Build your dish. Start with the potato, slice open. Remove skin if preferred. Pour the chickpea mixture over the sweet potato, next add roasted grape tomatoes and some jalapenos. Top with avocado mixture, chopped fresh cilantro, radishes, and the remainder of jalapeno peppers. Serve with sliced lime on the side.
Roast the sweet potato until you can puncture it with a fork. While the potato is roasting, place chickpeas in a bowl. Add the juice of half of a lemon and the chile powder and set aside to marinate.
On a sheet pan, roast the grape tomatoes until they have popped and have a bit of color.
Add to a small bowl the avocado mash with the juice of one lime and half of a lemon. Stir until creamy.
Thinly slice the radishes and the jalapeno pepper.
Once everything is roasted. Build your dish. Start with the potato, slice open. Remove skin if preferred. Pour the chickpea mixture over the sweet potato, next add roasted grape tomatoes and some jalapenos. Top with avocado mixture, chopped fresh cilantro, radishes, and the remainder of jalapeno peppers. Serve with sliced lime on the side.
Fun fact: on Blueprint, you’ll eat over 70+ lbs of veggies, berries and nuts per month
Step 2: Supplements
Note: this protocol is based upon regular measurements. Optimal protocol for you may differ. How I organize them.
Upon waking
- Acarbose 200mg (Rx)
- Ashwagandha 600mg
- B Complex .25 pill M/Th
- BroccoMax 250mg
- C 500mg
- Ca-AKG 2 grams
- Cocoa Flavanols 500mg
- D-3 2,000 IU
- DHEA 25mg
- E 67mg
- EPA 500mg with vitamin E 5mg
- Garlic 2.4g equivalent
- Garlic 1.2g (kyolic)
- Ginger Root 2.2g
- Glucosamine Sulphate 2KCL 1,500mg
- Iodine as potassium iodide 125 mcg
- Lithium, as lithium orotate, 1mg
- Lycopene 10mg
- Lysine 1g
- Metformin ER 1,500 (Rx)
- Nicotinamide Riboside 375mg (6 x wk)
- N-Acetyl-L-Cysteine (NAC) 1,800 mg
- Turmeric with piperine 1g
- Taurine 1g
- Ubiquinol 100mg
- Zeaxanthin (20mg Lutein, 4mg Zeaxanthin)
- Zinc 15mg
w/Dinner
- Acarbose 200mg (Rx)
- BroccoMax 250mg
- C 500mg
- Ca-AKG 2 grams
- Cocoa Flavanols 500mg
- EPA 500mg
- Garlic 2.4g equivalent
- Garlic 1.2g (kyolic)
- Ginger Root 2.2g
- Glucosamine Sulphate 2KCL 1,500mg
- Hyaluronic Acid 300mg
- Lysine 1g
- L-Tyrosine, 500mg
- Metformin ER 500 mg (Rx)
- N-Acetyl-L-Cysteine (NAC) 1,800 mg
- Nicotinamide Riboside 375mg (6x wk)
- Turmeric 1g
Before bed
- Melatonin 300 mcg
Other
- Extra Virgin Olive Oil, 30mL daily
- Pea Protein, 29 grams daily
- Dark Chocolate, 15 grams
- Rapamycin 13mg, bi-weekly (Rx)
- Testosterone 2mg patch 6x weekly
- B12 methylcobalamin 1x/wk
Step 3: Track progress
Digestion assessment test
Basic blood panel
Cystatin C
Complete blood count with differential, RDW, WBC, MCV
BUN
Creatinine
HbA1c
IGF-1
venous glucose
lipid panel
total protein
albumin
liver panel
thyroid panel
Basic blood panel
Cystatin C
Complete blood count with differential, RDW, WBC, MCV
BUN
Creatinine
HbA1c
IGF-1
venous glucose
lipid panel
total protein
albumin
liver panel
thyroid panel
hsCRP
Vitamin A serum, B1 serum, B2 serum, B3 serum, B6 serum, B7 serum, B9 serum, B12 serum, C serum, D serum, alpha tocopherol serum, PIVKA-II/a.k.a. DCP (vitamin K deficiency) serum, CoQ10 serum
Calcium serum, chloride serum, chromium serum, copper plasma, magnesium serum, manganese plasma, phosphate serum, potassium RBC, selenium plasma/serum, zinc serum/plasma
Calcium serum, chloride serum, chromium serum, copper plasma, magnesium serum, manganese plasma, phosphate serum, potassium RBC, selenium plasma/serum, zinc serum/plasma
DHEA-S
Testosterone
Estrogen
SHBG
Urine
Iodine
Iodine to creatinine ratio
albumin to creatinine ratio
Testosterone
Estrogen
SHBG
Urine
Iodine
Iodine to creatinine ratio
albumin to creatinine ratio
https://rejuvenationolympics.com/
Bryan Johnson’s Blueprint
PROFESSIONAL REJUVENATION ATHLETE
Objective: I am trying to maximally slow the speed of my biological aging. My goal: one year of chronological time passes and my biological age stays the same. There is no magic pill for this.
+ 78 organ biological age rejuvenation
+ 200+ science backed protocols
+ 1,000 Peer-reviewed References
Philosophical Principles
- My path here, Hi, I am Bryan Johnson
- How I approach problems Zeroth Principle Thinking & solve them My Goal Alignment Problem
- Building systems to solve things systematically: My Autonomous Self and I fired myself
- Blueprint is born: Project Blueprint
- Blueprint + Kernel: Sleep & Impulse Control
- Contemplations: A Plan for Humanity
Blueprint at a glance
BASICS....
- Chronological age: 45
- Measured muti-epi clock biological age: 42.5
- Pace of aging: .76
- 2021 biological age reduction: 4.5 yrs. 47 to 42.5 (.73 yr reduction per mo Apr-Oct)
- 160.7 lbs (88.7% lean mass)
- 7.1% body fat
- 4.3% bone mass
- 60.2% body water
- 21.9 BMI
- 1,977 daily caloric intake
- Vegan (except for collagen peptides)
- 16-18 hr daily fast
- 70+ lbs of veggies/mthly
- 19% protein, 33% carbs, 48% fat
WHAT BLUEPRINT IS...
- scientifically rigorous
- data/evidence vs opinion/fads
- caloric restriction w/ athletic ability
- longevity w/o a magic pill
- vegan w/ muscle definition
- a systematic way of being
WHAT IS HEALTHY CHOCOLATE?
- LEVEL 1: Chocolate is good for you. A snickers bar isn’t that bad!
- LEVEL 2: Any brand advertising “dark chocolate”
- LEVEL 3: Un-dutched dark chocolate
- LEVEL 4: Un-dutched dark chocolate, tested for heavy metals
- LEVEL 5: Un-dutched dark chocolate, tested for heavy metals and from specific regions of the world with the highest polyphenol density
BLUEPRINT IS LEVEL 5 ONLY
Decision algorithm*
-
What studies have been done on chocolate?
-
Do the chocolate studies meet our statistical thresholds?
-
Should I take chocolate of a certain type and dose based on 1 and 2?
- How do I personally check that chocolate is safe and effective for me?
Current Results
Science and engineering begin with counting. Health is no different. During this past year, I’ve had hundreds of measurements taken. Some are standard, such as biofluids and fitness scores. Some are advanced, such as MRI and ultrasound. And some uncommon, such as my lungs, nerves, hearing, and intestinal tract. Below is a sampling of these measurements.
Epigentic age
In 2021, I reduced my epigentic age by 5.1 years in 7 months. From age 47 to 42.5. That’s .73 years of age reversal, per month, using a muti-epi-clock average. To my knowledge, according to published data, this is a world record. Read more.
In 2021, I reduced my epigentic age by 5.1 years in 7 months. From age 47 to 42.5. That’s .73 years of age reversal, per month, using a muti-epi-clock average. To my knowledge, according to published data, this is a world record. Read more.
Results: Optimal Clinical Outcome Range
| BIOMARKER | RESULT | AGE EQUIVALENT | OPTIMAL CLINICAL OUTCOMES RANGE (OCOR) | |
| ALT | OPTIMAL | 18 | <15 | |
| BMI | OPTIMAL | 22.8 | <22.5 | |
| Fasting plasma glucose | OPTIMAL | 82 | 28 (max reduction) | <95 |
| Body Fat | OPTIMAL | 6.9 | 16 (max reduction) | <10% |
| Cholesterol (total) | OPTIMAL | 158 | ||
| DHEA | OPTIMAL | 149 | 25 (max reduction) | < age 50 |
| Free Testosterone Index | OPTIMAL | 0.39 | 41 | < age 50 |
| GGT | OPTIMAL | 13 | <14 | |
| Glutathione | OPTIMAL | 227 | 29 | < age 30 |
| Grip Strength Dominant | OPTIMAL | 134 | 33 (max reduction) | < age 30 |
| Grip Strength Non-dominant | OPTIMAL | 124 | 43 (max reduction) | < age 30 |
| HbA1C | OPTIMAL | 4.5 | 28 (max reduction) | 4.5-5.6 |
| HDL | OPTIMAL | 73 | 50 - 60 | |
| hsCRP | OPTIMAL | 0.46 | 10 (max reduction) | <0.55 |
| IGF-1 | OPTIMAL | 125 | 75 - 150 | |
| LDL | OPTIMAL | 74 | < 100 | |
| NAD | OPTIMAL | 52.6 | 16 (max reduction) | < age 30 |
| PSA | OPTIMAL | 0.68 | 22 (max reduction) | < age 30 |
| RDW | OPTIMAL | 11.3 | 18 (max reduction) | < age 30 |
| SHBG | OPTIMAL | 68 | ||
| TSH | OPTIMAL | 1.94 | 1 - 2.1 | |
| Triglycerides | OPTIMAL | 55 | 27 - 89 | |
| Testosterone | OPTIMAL | 769 | 33 (max reduction) | |
| VO2 max treadmill | OPTIMAL | 53.6 | 18 (max reduction) | < age 30 |
| WBC | OPTIMAL | 4.5 | 3.5 - 6 | |
| 20th percentile telomeres PBMC | OPTIMAL | 7 | 28 (max reduction) | < age 30 |
Results: Younger than Chronological Age
REJUVENATION POINTS
- hsCRP
- DunedinPoAm
- NAD
- Frailty index
- Total glutathione
- VO2 max
- 12 min run distance
- Whole brain volume
- White matter volume
- Cerebral volume
- Total sleep time
- Wake after sleep onset
- Sleep efficiency
- Digit comparison score
- Digit symbol score
- ETS score
- RAVENS score
- Letter number sequencing score
- Ventricular volumes
- Subcortical grey matter
- Pituitary brightness
- Cerebellar volume
- Stand on 1 leg
- 5 min deep sleep RMSSD
- MaxHR
- BNP
- LVEDV
- LV E
- LV A
- LV E/A
- LV E’m
- LV IVRT
- LV PWT
- LA A’ lat
- LA SRE
- LA SRA
- LA SRE/SRA
- cfPWV
REJUVENATION POINTS
- RCCA PSEM
- LCCA PSEM
- RCCA CIMT
- LCCA CIMT
- RICA CIMT
- LICA CIMT
- TPA
- Systolic blood pressure
- Brachial blood pressure
- Non-map C2 CSBP
- Non-map C2 CDBP
- PPA ratio
- AI
- AP
- FEV1
- FVC
- PEFT
- DLCOc
- A line quant
- MIP
- MEP
- RDW
- EpiTOC2.tnsc
- PC telo length methylation pred
- QFISH median PBMC telo
- QFISH 20th cent PBMC teloRRI left
- RRI right
- Cystatin C
- eGFR CKD EPI
- EHF Hz Right
- 14-16k Hz Left
- Calculus index
- Recession gingival
- Index gingival
- HbA1c
- FPG
- CGM
- Albumin
REJUVENATION POINTS
- QT
- VISIA Tru L
- VISIA Tru R
- ZM-Facial age
- ZM Neck age
- ZM Decollete age
- ZM Gluteal age
- ZM Lower limb age
- Facial left spots
- Facial right spots
- Facial left texture
- Facial right texture
- Facial left brown
- Facial right brown
- Facial left wrinkles
- Facial right wrinkles
- Facial central spots
- Facial central texture
- Facial central browns
- Modified HN hair
- DHEA-S
- Thyroid volumetrics
- Push up continuity
- Bench press 1 rep max
- Leg press 1 rep max
- Grip strength L
- Grip strength R
- WC
- BF%
- DEXA L1-4
- DEXA Femur
- DEXA Hip
- Osteocalcin
- Spinal flexibility
- Prostatic volume
- PSA total
- Total testosterone
- Free testosterone index
IDEAL MARKERS FOR
- Vit A
- Alpha carotene
- Beta Carotene
- Lycopene
- Vit C
- B1
- B2
- B3
- B5
- B6
- B7
- B12
- Vit E (Alpha + Gamma)
- Vit D
- Vit K
- CoQ10
- Bicarbonate
- Calcium
- Chloride
- Chromium
- Copper
- Iodine
- Magnesium
- Phosphate
- Potassium
- Selenium
- Sodium
- Zinc
- ALT
- AST
- ALP
- GGT
- TG
- LDL
- HDL
- IGF-1
Routine Measurement
- Weight, body fat, muscle mass, body water, BMI
- Sleep: HR, HRV, Deep, REM, Respiration Rate, Body Temp
- Waking body temp (ear)
- SpO2 while sleeping
- Blood Glucose
- MRI - whole body
- Ultrasound - whole body
- Biofluids (blood, stool, urine, saliva)
- Physical fitness - whoop + Polar
- VO2Max
- Hearing
- Eyes
- Air quality
Vein health for blood draws (via ultrasound)
- Using ultrasound to evaluate potential vein damage from serial blood draws. No damage found. Bilateral antecubitcal fossae (ACF) venous ultrasound was performed to identify potential venous wall or valve pathology related to serial blood draws of the ACF veins, with no pathology identified, suggesting further draws at this site are safe.
Whole body MRI cancer screening
Nothing suspicious was identified. Head to lower sacral non-contrast 3T T1, T2 and DWI were performed (with some regions missed for DWI), with additional FLAIR on the head region, HASTE on abdominal region and sagittal STIR on C1 to S2 were performed for cancer screening with no suspicious, potentially suspicious or likert ⅗ or greater lesions identified
Sensory nervous system measurements
- Right plantar 2 point discrimination of 1.5 cm coming in at age 30 equivalent
Kidneys
- Zero cysts, zero parenchymal thickness abnormalities (i.e. irregular or thinning) present in the kidneys
- Renal interlobar arteries resistive index (RRI) coming in at 0.46 (right kidney) and 0.49 (left kidney), equal to age 25 of a newly diagnosed essential hypertensive, but otherwise average, western population (ref) (non-hypertensive population data currently not available)
- Thyroid volume (increases with age) coming in at age 23 equivalent at 20.9 milliliters (ref)
Prostate
- Prostate volume (increases with age) coming in at age 30 equivalent for a Westerner at 19.14 milliliters (ref)
New maxHR of 183 bpm, = to age 37, 5% improvement in 90 days. 8% increase (from 169 bpm) in 12 months (originally age 60). 23 year age reduction to date. Exciting because we couldn’t get maxHR to budge for over 12 months. Neither could we find any research showing maxHR increase was possible. Measured w/ Polar H10
Waist circumference measurement 82.8 cm, average for a 25 year old (maximum age reduction)
BIA scale body fat% 21-23 ave BMI, = to age 16 (max reduction)
My Pulse Wave Velocity of 5.7, ranks in 10% <30, top 5% of 45+.
Blood urea nitrogen, a measure of protein intake and kidney function, was lowered to 13 mg/dL, deeper into the optimal range for all cause mortality and scoring age 21 equivalent.
Heart Health
MEASUREMENT PROTOCOL
- MRI
- Ultrasound
- RHR, HRV, VO2Max
N=1 HIGH ACCURACY METHOD MARKERS
- Resting Heart Rate: 44 bpm
- HRV 54, age 40
- VO2Max 53.6 mL/(kg·min), age 18
- LV septal A’ mitral: age 70+
- Aortic root diameter age 70+
- LA E’ latbasal: age 70+
- RVSP: age 70
- LV sepal E/E’: age 55
- RV E/A: age 52
- MaxHR: age 37
- LV E/A: age 28
[Heart] Carotid arteries
- Pressure strain elastic modulus (PSEM) of the right and left common carotid arteries (RCCA and LCCA) elasticity scoring at 4.51 Pascal units age 26 equivalent and 2.82 Pascal units age 18 equivalent respectively (ref)
- Common carotid average intima media thicknesses age 32 equivalent, at 0.47 mm thickness, although there is little change between age 18 and age 32 (only 0.03 mm) (ref)
- No plaque or atherosclerosis. Details: total plaque area across 6 carotid artery branches of 0 cm^2, showing no significant atherosclerosis; with plaque being defined as any thickening of the intima media beyond 1 mm.
- Internal carotid artery maximum intima media thicknesses age 25 equivalent, as low as is possible to score, at 0.51 and 0.45 mm (ref)
[Heart] Left ventricle
- Intraventricular relaxation time (IVRT) of 50.6 ms scored at age 19 average (ref)
-
E/A pulsed wave doppler in the mitral valve of 1.67 score (dimensionless) coming in at age 28, with the E component at 0.96 m/s of age 15 average for healthy caucasian men (This is a measure of how well blood is flowing through the mitral valve) (ref)
- Tissue doppler showed septal LV E’ (e prime) mitral annulus speed of 11.12 cm/s at age 24 average (ref) (This is a measure of how well the left ventricle septum is contracting back and forth)
Mitral valve pulsed wave doppler still taken during echocardiogram. Clearly shows the four chambers of the heart and the blood flow toward and away from the transducer, red and blue colors respectively.
Brain Health
MEASUREMENT PROTOCOL
- Complex small voxel non-contrast 3D T1, T2, T2 FLAIR, mag, phase, minIP, SWI, 2/3D MRA, 2/3D MRV, 3D DTI, triple 2D DWI, ASL, CSF, SPACE, ultrasound, cognitive testing, EEG, peripheral blood markers etc.
MARKERS
- WMWs: age 48
- Pineal calcification: >40 TBC
- Ventricular volume: age 48
- Cortical grey vol: age 45
- AI T1 brain age: age 44
- RAVENS PM: age 41
- Total Cerebral WMV: age 37
- WASO: age 37
NOTES
- Bi-lateral, congenital IJV
Lung Health
MEASUREMENT PROTOCOL
- Ultrasound
- Functional markers
MARKERS
- FEV1 age 22
- FVC age 26
- PEFR age 33
- A lines age 33
- B lines age 70+
- DLCOc, 32.8 ml/min/mmHg, age 38.5 equivalent, a measure of the ability of the lungs air sacs, alveoli, to pass oxygen into the red blood cells in the lung capillaries
- KCOc, 4.32 1/min, age 54
- MIP & MEP are diaphragm measurements - maximum inspiratory (MIP) and expiratory (MEP) pressure scored at 155 and 117 cmH2O respectively, = to age 20 (maximum possible reduction) for both markers. These measure the strength of the double-domed diaphragm muscle below the lungs, with my Diaphragm showing no signs of weakening with chronological age.
Gastrointestinal Health
MEASUREMENT PROTOCOL
- Small bowel capsule camera (large bowel capsule camera TBC)
- Acquired 33,537 images
- Looking for lymphoma, Crohn’s ulcerations, small bowel cancer, diverticula, and polyps. Nothing found.
- Microbiome, GI Effects, other.
- Stool
MARKERS
- SCFAs & elastase: age 70+ (8/21, since have started intervention)
- Polyps negative
- Bleeds negative
- Serial FIT FOBT, Cologuard Gen 1 negative
Intestinal Tract - I swallowed this pill, the size of a baby carrot, after fasting for 24 hours. Then took laxatives for 6 hours. It reemerged 10 hours and 38 minutes later, having taken 33,537 images of my intestinal tract. Main things we were looking for: lymphoma, Crohn’s ulcerations, small bowel cancer, diverticula, and polyps. Nothing found. Most common small bowel changes with age are motility, peristalsis reduction, dysphagia and enteric neuropathy. Advantages of small bowel pillcams include screening and baseline results for n=1 study. Here are some of the pictures.
Hair Health
PROTOCOL
- Custom hair formulation (minoxidil 5% + some other goodies we’re trying out)
- PRP
- Laser cap
- Dutasteride injections (1x/month)
- Microneedling
MARKERS
- Grey+white: measuring age 70
- Quant Hamilton-Norwood: measuring age 26
Skin Health
MEASUREMENT PROTOCOL
- Multi Spectral Imaging
- Autofluorescence
- Merz
MARKERS
- Forehead wrinkles 70+
- Red areas 70+
- UV spots: 63
- Pores 50: 50
- Autofluorescence: 45
- Facial Age: 31
DAILY PROTOCOL
- Face wash
- Other active creams
- Vit C, E, ferulic, B3, azelaic etc
- Cerave am face
- Cerave body
- Cerave pm face
- Tretinoin .1%
- UVA+B mineral sunscreen
- UV environmental filters
WEEKLY PROTOCOL
- Total body multi-wavelength IPL
- Total body laser (532nm + 1064nm)
- Micro-pulsed laser
- Whole body LED
Eye Health
MEASUREMENT PROTOCOL
- Drusen volume 0
- Enhanced depth imaging optical coherence tomography subfoveal choroidal thickness high n=1 accuracy read left age 51, right age 70, prior to axial length/refractive error regression adjustment
- IOP 13 mmHg, age 38
- Accommodative distance high n=1 accuracy read TBC
- Eyelash length age 70+ (genetically short)
EYE MEASUREMENTS
- Sub-foveal choroidal thickness on enhanced depth imaging spectral domain optical coherence tomography (sfCT EDI-SD-OCT) was acquired showing 332 microns and 400 microns respectively; however, future 3D choroidal quantification methods we will perform will have lower standard deviation and higher biological age resolution
Ear Health
MEASUREMENT PROTOCOL
- Research grade digital audiometric setup with high n=1 accuracy reads
- RESULTS: Left (me), Right (my 17 yr old)
MARKERS
- Right ear normal freq: age 61
- Left ear normal freq: age 51
- Right ear EHF: age 60
- Left ear EHF: age 32
- Typmpanometric, OAE, cochlear magnetic resonance markers, waxome TBC
- Pinna age 30
Oral Health
MEASUREMENT PROTOCOL
- Plaque index, recession, attachment loss
MARKERS
- Most recent plaque index was 24.4% which is ideal
- Reduced attachment loss by 41% via specially designed procedures
DAILY PROTOCOL
- Brush 2 min (am/pm)
- Water pik (am/pm)
- Floss (am/pm)
- Tongue scraper
- Tea tree oil rinse
- CoQ10 gel
RESULTS
- My dentist reports “you have the gums of a healthy teenager”
- Improved plaque index to 63.6% (tracked plaque in mouth post brushing to asses how to improving brushing technique)
- Filled the one remaining 4 mm pocket on #11.
Gingival index and calculus index scoring 0, the lowest possible; having the same level of calculus and gum inflammation as a 17 year old.
Sleep Health
Sleep Is A Lighthouse
Perhaps the most important health/wellness practice, I’ve been working on achieving consistent, high quality sleep for years (Sleep is the new coffee). These are the things that work for me. You are likely different.
MEASUREMENT PROTOCOL
- Blacked out room
- Same bedtime daily
- Sleep alone
- Blue light blocking glasses
- 1 hr downtime before bed
- Temp controlled mattress
Other Measurements
RED BONE MARROW
PANCREAS
MSK
PROSTATE
ARTERIES
- PBMC LIfelength QFISH median telomere length: 42
PANCREAS
- Pancreatic elastase: 70+
MSK
- Tendons enthuses US: 51
- [other]
PROSTATE
- Volume (Bolivia tribe): 59
- Volume (westerner): 30
ARTERIES
- Abdo aorta IMT: age 46
- CCA IMT: age 32
ORGANS TO COMPLETE MEASUREMENT FOR
- Thymus
- Liver & GB
- Pancreas
- Bone marrow
- Retina
- Stomach, esophagus, large Bowel/small bowel
- Mesentery
- Trachea
- Larynx
- Pharynx
- Lips
- Bronchi/oles
- Glymphatics
- Lymphatics
- Spleen
- Ureters, bladder, urethra
- Middle ear
- Nose, tongue
- Peno-scrotal
- Cartilage, ligaments
- Motor & sensory nerves, spinal cord
SEXUAL HEALTH
- Urine Chlamydia
- Urine Gonorrhea
- Hepatitis B [blood]
- HepB core antibody, surface antibody, and surface antigen
- Hepatitis C [blood]
- Herpes Simplex Virus I (Typically Oral Herpes)
- Herpes Simplex Virus II (Typically Genital Herpes)
- Oral Human Papilloma Virus (HPV)
- PCR HPV 20 subtypes
- HIV 1 [blood]
- HIV 2 [blood]
- RPR Syphilis [blood]
- Also have the Gardasil 9 HPV vaccine
BY THE NUMBERS
MEASUREMENTS
ROUTINE
MISCONCEPTIONS
SUPPLEMENT PROTOCOL
- 1,977 calories daily
- ~24% Caloric Restriction
- Vegan
- 70+lbs of veggies monthly
- 100+ pills daily
MEASUREMENTS
- Blood, stool, saliva, urine
- MRI, Ultrasound, other
ROUTINE
- Green Giant + 54 pills
- One hour workout
- Super Veggie
- Skin/oral/hair/eye care
- Travel to work
- Nutty Pudding
- Third dish + 34 pills
MISCONCEPTIONS
- Veganism and Caloric Restriction make you frail
SUPPLEMENT PROTOCOL
- Goal is perfect nutrition
- Scientific evidence + measurement
- Near immediately awareness
- 104 supplements daily
- Vitamins and minerals
- Senolytics
Fitness
Daily routine
Designed by Jefferson Johnson | Watch a Blueprint workout (Oct 21)
PROTOCOL
- 1 hr day
- ~25 exercises
- 3x/wk HIIT
ROUTINE
- Backwards Sled, 10 min
- Stretches
- Kneeling shin
- Pancake
- Hip flexor
- Couch
- Poliquin step ups, 6x10, each leg
- Slant board squats, 3x10
- ATG Split squats, 3x10
- Face pulls, 3x10
- Butterfly, 3x10
- Tricep extensions, 3x25
- Band pull apart (back muscles), 3x10
- Nordics, 3x10
- Reverse Nordics, 3x10
- Tibialis raises, 3x20
- IsoTib ankle rotations (each), 3x10
- Pull ups, 3x10
- Leg raises (for abdomen), 1x50
- Obliques (each side, on a hyperextension), 1x50
- Back extensions (on a hyperextension), 1x25
- Seated calf raises, 3x25
- 10 min HIIT (M,W,F)
- Hiking on weekends
FITNESS SCORES (ref: ACSM)
Scoring equal to top 10% of 18 year olds in the following:
- Bench press single rep max, 235lbs
- VO2 max 53.6 mL/(kg·min)
- Leg press, single rep max. 780 lbs
- Push ups, continuous, 60
- YMCA sit and reach, 26.5 inches.
- Grip strength (dominant hand) 60 kg, above the age related peak that occurs in men at age 32.5 (Jamar Dynamometer Corporation reference data
Notable Challenges
CONGENITAL BILATERAL IJV STENOSIS
CASE NOTES DECEMBER 2021- 44yo male
- RIJV: 70-80% stenosis
- LIJV: 100% stenosis
- Below reference range flow in all positions on duplex bilateral IJV doppler
- Missing left transverse sinus on MRV; cerebral venous thrombosis?
- Severe headache symptoms causing to wake in the night, on acetazolamide 250 mg since 25th Jan 2022
- Likely cause: bilateral styloid + atlatl transverse process compression of the IJVs both sides; multiple signs of raised ICP on serial MRIs
- Possible TOS (thoracic outlet syndrome seen on subclavian MRA)
- 20 years history of nocturnal bruxism untreated until 2021
- No previous stroke, TIA, aphasia, blurred vision or other medical conditions.
- Deciding next steps RE tests and surgical intervention.
LUNG B LINES
- 9 when I should have 2
- Possible pathological confirmation via hyperpolarized MRI
- Possible elimination via multi-component nebulised protocol
GRAY HAIR
- Excessive stress, chronic depression from age 20-40 whitened my hair
- Struggling to reverse it
HEART REJUVENATION
- Several heart markers including LV septal A’ mitral, Aortic root diameter, LA E’ latbasal and RVSP are all coming in decades older than my chrono age. No symptoms.
- Need to formulate a plan
MAX HR
- In twelve months, improved from 169 bpm to 183 bpm
- Struggling to make further gains
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This web site is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
This web site is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.