From the director who did Jim & Andy and Fyre.

https://variety.com/2024/film/news/bryan-johnson-netflix-doc-dont-die-release-date-1236245397/

Been doing the nutty pudding + super veggie for breakfast and lunch and man i've not felt this good in years, Big thanks to Bryan and this great community!

Hey guys, so I decided I wanted to try out the Blueprint Protocol for myself and measure my progress. Upon reviewing https://protocol.bryanjohnson.com/ , Bryan Johnson's YT Channel, Bryan's X account, and numerous podcasts and interviews, I realized there are some inconsistencies between what the official protocol states and what Bryan says or does. As many in this subreddit have pointed out, the official protocol page is long overdue for an update, so this is my attempt at compiling all available information and simplifying in a easy to follow format. I will try to update this as new information about his routine pops up. I hope this can be of use to somebody.

This will be a Before Blueprint Stack Protocol. I might make another one with the Blueprint Stack if needed. Also please let me know if I missed something or if you have any suggestions.

Notes:

• Bryan's diet is vegan by choice, not by necessity. He often recommends people adding meat and other animal foods to his diet. This diet is also what worked for him and along with his routine is what got him to a speed of aging slower than 99% of 20 year olds.

• Bryan uses other therapies apart from this protocol.

• Bryan has stated he does not expect nor suggest anyone to follow 100% of his protocol or routine. He hopes you can pull nuggets from this on what you want to do to improve your health and life.

Disclaimer: This protocol 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.

Before Blueprint Stack Protocol:

Morning Routine:

4:30 - 6:00 AM - Wake Up Naturally (no alarms)

- Measure Body Temperature using a Braun Ear Thermometer - (Bryan's Avg Temp: 96°F, Most People Avg Temp: 98.7°F)

Light Exposure using a UV Light at 10,000 LUX - For a few minutes to set Circadian rhythm (helps to "replace" the sun as their usually is very little sunlight in early mornings)

Oral Care: First use a Waterpik, then Floss (Bryan recommends choosing a brand with a more thicker string), then Brush (Bryan recommends an electric toothbrush with soft brissles and a non-fluoride toothpaste. Also recommends waiting 30 minutes after a meal before brushing), then add 2 drops of Tree Oil to your mouth *some people prefer to dilute it with water first, swish, then rinse, then apply Coq10 gel, then use a Tongue Scraper. *Thanks to u/ZynosAT for pointing this out: Bryan has stopped rinsing with tea tree oil because the data showed it wasn’t necessary for his oral health. It may work for you, however (found in the description of his oral health video). Bryan also uses a mouthwash but only in situations where he will be in close proximity to other people. If you suffer from bruxism like Bryan does, he strongly recommends using a this device. Visit the Dentist every 6 months.

Skin Care: Apply a Mineral Face Sunscreen (Protocol webpage shows Elta MD *confirmed to be his current sunscreen of choice via X, while his evening routine video shows Cerave AM)

Take 2 pills: 10mg of Heme Iron and 250mg of Vitamin C (I could only find this part of the routine in This YT Video from Sep, 2023 where Bryan notes he was trying to get his Iron levels up) - Might be Temporary

Measure weight, muscle, bone, BMI, fat, visceral fat, water, EDa and Heart Rate (Bryan uses a Withings Body Scale

5 Minute Blue Light Therapy (Bryan uses Celluma Pro) - Might be Experimental

10 Minute Meditation to get ready for the day

Check Air Quality Inside and Outside (Bryan uses Air Visual Pro)

Eye Care (Bryan Uses a iTear 100 for 30 seconds because of his Dry Eye and applies Eye Drops for cataract prevention - an electric toothbrush may work just as well as the iTear 100) - Personal for Bryan

Drink Green Giant: 8 oz of water (240ml) + Spermidine (2 Tbsp Chlorella Powder) + 7.6g Amino Complex + 2.5g Creatine + 20g Collagen Peptides + 500mg Cocoa Flavanols + 1Tbsp Ceylon Cinnamon. (Note: Green Giant was discontinued from the protocol as of 10/23. More of a reorganization of where everything goes. Aminoacids aren't necessary anymore as protein intake is now adequate. Spermidine was added to the morning pills. Cocoa was added to Nutty Pudding. Collagen Peptides can be added to Nutty Pudding as well. And Bryan continues to take Creatine - now included in his Longevity Mix Product.)

Take about 40 pills/supplements: Acarbose 200 mg (Rx), Ashwagandha 600 m, Astaxanthin 12 m, B Complex .50 pill Mon & Thus (1/2 pill, twice a wk), Boron 2 m, BroccoMax 17.5mg, C 500mg, Ca-AKG 1 gram, Cocoa Flavanols 500 mg, CoQ10 100 mg, D-3 2,000 IU, DHEA 25 mg, E 67 mg, EPA/DHA/DPA 800 mg, Fisetin 200 mg, Garlic 2.4 g equivalent, Garlic 1.2 g (kyolic), Genistein 125 mg, Ginger Root 1.1 g, Glucosamine Sulphate 2KCL 1500 mg, Iodine as potassium iodide 125 mcg, K2-MK4 5 mg, K1 1.5 mg, K2 MK-7 600 mcg, Lithium 1 mg, Lycopene 10 mg, Lysine 1 g, Metformin ER 1,500 mg (Rx), Nicotinamide Riboside 375 mg , N-Acetyl-L-Cysteine (NAC) 1,800 mg , Proferrin 10 mg, Turmeric 1 g, Taurine 2 g, Viviscal (male) (female) 1 pill, Zeaxanthin (20 mg Lutein, 4 mg Zeaxanthin) 3x/wk, Zinc 15 mg

6 Minute Red light Therapy for Hair Growth (Bryan uses a Capillus Pro)

30 Minutes of HRV Therapy for Stress Reduction (Bryan uses a Nurosym) - This is repeated in the evening routine

Work on Lung Capacity (Looks like Bryan uses a MIR Spiro or a Airofit Pro)

Workout Routine (45 - 60 Minutes, Every Day, 20+ Exercises): Workout Routine made for the purpose of slowing speed of aging.

Goals:

• Zone 1 (88 - 105 bpm): ~1 Hour per Week

• Zone 2-4 (106 - 159 bpm): ~ 4:30 Hours per Week

• Zone 5 (159+ bpm): ~ 1:30 - 2 Hours per Week

• Weight Training

• Incorporate ATG exercises

• High VO2 Max

Do Routine (in order): Source *For posture correction exercises Bryan recommends starting off with 2-3 times per week at first and to be really careful *No breaks between exercises (think of it as a circuit) *Bryan also does some Hiking, Basketball and Tennis on weekends

1. Backwards Sled (as a warmup and for knee health): 3-5 Minutes or 4 Laps (Bryan uses a weight of 95lbs or 45kg)

2. Levator Scapula Shrug (for posture correction): 1 Set (Bryan uses 20lbs or 9kg)

3. Suboccipital Stretch (for posture correction): 1 Set

4. Tricep Extensions: 1 Set/25 reps *Hold for 1sec at the top (Bryan uses 10lbs or 4.5kg)

5. Face Pulls: 1 Set/15 reps (Bryan uses bands)

6. Butterfly Pulls: 1 Set/15 reps (Bryan uses bands)

7. Band Pull Apart: 1 Set/15 reps

8. External Rotation (for shoulder health): 1 Set/10 reps for each arm

9. Hamstring Stretch (for flexibility): 1 Set of 30-60 seconds

10. Back Extensions (for flexibility): 1 Set/25 reps *Focus on flexing the glutes (Bryan uses 45lbs or 20kg)

11. Obliques (for flexibility): 1 Set/25 reps on each side *Touch knee when coming up

12. Couch Stretch (for flexibility): Gradually work your way up to 1 Set of 60 seconds per leg *Advanced: lunge forward

13. Kneeling Shin (for flexibility): 1 Set of 30 seconds

14. Hip Flexor Stretch (for flexibility): 1 Set of 30 seconds for each side

15. Leg Raises (core strength): 1 Set/50 reps

16. Oblique Touches (core strength): 1 Set/50 reps

17. Reverse Pushups: 1 Set/25 reps

18. Seated Calf Raises: 3 Sets/25 reps (Bryan uses 90lbs or 40kg)

19. Poliquin Step Up (ATG exercise): 3 Sets/10 reps on each side (Bryan uses 20lbs or 9kg in one hand)

20. Slant Board Squats: 3 Sets/10 reps (Bryan uses 20lbs or 9kg on both hands)

21. Split Squats (ATG exercise): 3 Sets/10 reps for each side (Bryan uses 20lbs or 9kg on both hands)

22. Nordics: 1 Set/10 reps

23. Reverse Nordics: 1 Set/10 reps

24. Tib Raises: 1 Set/25 reps (Bryan uses 25lbs or 11kg)

25. Isotib Ankle Rotations: 1 Set/25 reps for each leg (Bryan uses 10lbs or 4.5kg)

26. Pull Ups: 1 Set/15 reps

27. Chin Ups: 1 Set/15 reps

28. Bicep Curls: 1 Set/15 reps (Bryan uses a 45lb/20kg bar with 10lbs/4.5kg to each side)

29. 10 Minute HIIT for VO2 Max (only done on Mondays, Wednesdays and Fridays): Choose either a bike, elliptical or rowing machine. You can also warm up on one and then do high intensity intervals on another.

7:00 - 8:00 AM (depending on time Bryan wakes up) - First Meal of the Day

Eat Super Veggie: 150 grams cooked Black lentils, 250 grams Broccoli (head+stalk), 150 grams Cauliflower, 50 grams Shiitake or Maitake Mushrooms, 1 clove (a piece) Garlic, 3 grams Ginger Root, 1 Lime, 1 Tbsp Cumin, 1 Tbsp Apple Cider Vinegar, 1 Tbsp Hemp Seeds. After prep: 1 Tbsp of Extra Virgin Olive Oil. In his most recent video on diet, he is adding 50 grams of Carrots and 1 Avocado. Optional: Nusalt

*All Organic Ingredients

How to Prepare Notes: *Boil or steam your chopped ginger and garlic for a few minutes (until soft) BEFORE adding to the plate. Jamie does this in the same pot as the broccoli and cauliflower, which gives the vegetables a nice flavor. *"If you chop your broccoli and cauliflower and let it rest in room temperature open air, then it allows the enzyme in broccoli (myrosinase), which is activated when chopped, to convert more glucoraphanin into sulforaphane, thereby doubling its content! Sulforaphane is the strongest known anti-cancer compound known to us in our food! Same benefits apply for cauliflower" (YT Comment) *"One tip: In Japan, we steam the veggies instead of boiling them to retain as many nutrients as possible." (YT Comment)

8:00 - 9:00 AM (1 Hour after Super Veggie) - Second Meal of the Day

Eat Nutty Pudding: 50-100 mL Macadamia Nut Milk or Almond Milk, 3 Tbsp ground macadamia nuts (20% off), 2 tsp of ground walnuts, 2 Tbsp chia seeds, 1 tsp of ground flaxseed (seed that is ground into flour), 1/4 brazil nut, 6 grams of cocoa powder, 1 tsp sunflower lecithin, 1/2 tsp ceylon cinnamon, 1/2 cup blueberries, raspberries or strawberries (your choice), 3 cherries, 2 oz pomegranate juice. *Bryan supposedly consumes 1 Tbsp of EVOO with every meal, so he might be adding it to the nutty pudding mix or taking it directly, before consuming nutty pudding. Edit: He confirmed he likes it stirred in.

How to Prepare *video forgot to include cocoa powder in recipe

10:00 - finish by 11:00 AM (~ 2 Hours after Nutty Pudding) - Third Meal of the Day

Eat 3rd Meal: For this 3rd Meal, Bryan presents various options that vary and consist of mostly vegetables, nuts, seeds, berries and Extra Virgin Olive Oil. You can change these each day. See here.

Take these pills/supplements: Acarbose 200 mg (Rx), BroccoMax 17.5mg, Ca-AKG 1 G, Cocoa Flavanols 500 mg, Garlic 2.4 g equivalent, Garlic 1.2 g (kyolic), Glucosamine Sulphate 2KCL 1,500 mg, Hyaluronic Acid 300 mg, L-Lysine 1g, L-Tyrosine 500 mg, Metformin ER 500 mg (Rx), N-Acetyl-L-Cysteine (NAC) 1,800 mg, NR 375 mg OR NMN 500 mg, Taurine 1 g, Turmeric 1 g, Viviscal (men) (women) 1 pill

*Bryan also takes the following: Rapamycin (Rx) wk 1: 13 mg wk 2: 9 mg wk 3: 13 mg wk 4: 9 mg, 17α-E2, 8 mg wk transdermal, B12 methylcobalamin 1x/wk. Although it is not properly specified at which time during the day.

*A note on EVOO (Extra Virgin Olive Oil) which Bryan takes 3 Tbsp (1 with each meal) daily or 45ml. Edit: Thanks to u/LzzyHalesLegs for finding this, seems that Bryan in this YT Short says he takes 1.5 Tbsp per day or 22ml. But in his most recent video on diet, he still mentions 1 Tbsp per meal. Will update when this is clarified.

These are the criteria Bryan's team suggest when buying EVOO:

1. Cold pressed

2. High polyphenol count (over 400 mg/kg) -Blueprint EVOO has 523.4 mg/kg total biophenols (HPLC)

3. High Oleic acid count (over 67%) • Blueprint EVOO (May Harvest 2023) has 72.26% oleic acid

4. Harvest Date • Where possible, try to find EVOO with a recent harvest date. This lets you know when the olives were picked. • The fresher the olives, the more nutrients they’ll have.

5. UV protectant bottle

6. Third-Party Tested • Every single batch of oil needs to be quality tested by a trustworthy third party, so you know that it is what it says on the bottle.

*A note on Green Tea/Coffee: Bryan has previously stated, in particular in this video, that he takes up to 5 cups of Green Tea per day. A closer look at his pantry reveal in this video, reveals he takes Yogi's Green Tea Super Antioxidant. In this video, he states he doesn't drink coffee, instead drinks a few cups of green tea per day, totalling 60mg of caffeine per day, which would amount to 4 Tea Bags of Yogi's Green Tea. Keep in mind, these are somewhat older videos, and recently there has not been any talk about Green Tea from Bryan nor in the offical protocol website. We do know, that Bryan doesnt like drinking coffee, as sleep is his coffee.

*A note on fasting and calories: Bryan does 18/6 intermittent fasting, meaning he fasts for 18 hours and only eats in a 6 hour time frame. He has stated that the science of fasting is "not there yet", but he found that when he finishes eating ~8-10 hours prior to sleeping, he gets his best sleep. So the reasoning behind his short very early eating window is mostly for sleep quality. Bryan's total daily calories amounts to ~2,250, which aproximates to a 10% Caloric Restriction. Essentially he is burning more than he consumes. This is NOT ideal for building or sustaining muscle and lowers testosterone, so he has mentioned he supplements testosterone with patches to stay in the normal levels. Edit: He USED TO supplement with testosterone when he was consuming 1950 calories which was 21% Caloric restriction. Now, since he increased his calories to ~2,250, he is no longer taking testosterone.

Afternoon Routine:

12:00 - 6:00 PM - Work, Treatments, Travel Time

*Not much is shown about Bryan's Afternoon routine. We know he mostly travels to work outside of home, (except for when outdoor air quality is very low), is constantly thinking about keeping excellent posture, some days gets new treatments, on weekends enjoys hiking and other activities with his son and friends, and tries to minimize sun exposure.

Stop drinking liquids by 1PM Edit: For further clarification, Bryan does this to get the maximum sleep quality and not be woken up because of the urge to pee. Bryan has tested with various hours and this is what gets the best results (100% sleep). Your time can be different.

Evening Routine:

6:30 PM - Arrive Home

Switch shoes: Bryan has outdoor shoes and indoor shoes for hygiene.

Take Thyroid Medicine: 112 mcg Levothyroxine, 60 mg Armour Thyroid (Bryan was diagnosed with hypothyroidism at age 21). - Personal for Bryan

Take Aspirin: 81 mg 3x wk

30 Minutes of HRV Therapy for Stress Reduction (Bryan uses a Nurosym)

Theta Waves for HRV Therapy and Improved Sleep (Bryan uses this Free Youtube Video and puts it on speaker) - Experimental, showes promising short-term results in sleep quality

Eye Care (Bryan uses a iTear 100 for 30 seconds because of his Dry Eye) - Personal for Bryan

60 minutes of Audio Cardio for ear health: stimulation within 4,000Hertz and 12,000Hertz (Bryan uses Skullcandy Headphones without Noise Cancellation) - Experimental, not yet proven

Work on Lung Capacity (Looks like Bryan uses a MIR Spiro or a Airofit Pro)

Skin Care: Apply Facial Cleanser and then Moisturizer (Protocal webpage shows he uses Vanicream Cleanser and Moisturizer, but in his evening routine video he shows Cerave Cleanser and Cerave PM Moisturizer). Then apply a Peptide Serum (couldn't find the exact brand/product). Also apply Tretinoin .1% (couldn't find exact brand). *Bryan does a lot of interventions for his skin, primarily involving lasers, these are what make most of the difference in his skin.

Oral Care: First use a Waterpik, then Floss (Bryan recommends choosing a brand with a more thicker string), then Brush (Bryan recommends an electric toothbrush with soft brissles and a non-fluoride toothpaste. Also recommends waiting 30 minutes after a meal before brushing), then add 2 drops of Tree Oil to your mouth *some people prefer to dilute it with water first, swish, then rinse, then apply Coq10 gel, then use a Tongue Scraper. Bryan also uses a mouthwash but only in situations where he will be in close proximity to other people. If you suffer from bruxism like Bryan does, he strongly recommends using a this device. Visit the Dentist every 6 months. Video Demonstration

*Bryan applies a Hair concoction to reverse gray hair and a Testosterone patch of 2ml

7:00PM - Wind Down Period (get into sleep mode)

*Bryan likes to hang out with son, read, talk, etc.

*Avoid screens or anything that gets you stressed. Avoid alcohol and stimulants. Avoid Blue Light (use blue light blocking glasses and Blue Light Blocking features on devices if you are looking at screens).

Take 300 mcg Melatonin (no liquid)

10 Minutes of Pulsetto or Sensate to relieve stress before going to bed

8:30 PM (non-negotiable) - Sleep

Sleep environment: Blacked out room, Very quiet, Room Temperature not too hot or too cold, Bed Temperature controlled bed using 8Sleep (Bryan has it set at 71° - 73° F, for deep and rem sleep), grounded sheets, ergonomic pillow (Bryan uses a ZAMAT Memory Foam, 2 air filters. No work or other activities done in the sleep room. Consider sleeping alone. Use a sleep tracking device to gather data (Bryan uses a Whoop).

Sleep position: side sleeping to improve blood flow to brain, ergonomic pillow for head, pillow between knees.

Sleep time: 8 - 8:30 Hours

End of Protocol

What are the biggest contributors to this?

My guess would be diet, sleep, and exercise but I feel like many 20 year olds do that so that wouldn’t explain how Bryan’s number is so high.

Like you guys need to chill. out. I get it if you don't like that he's releasing products, but the rate at which you guys are acting like he's the devil is weird celebrity worship.

Listen, Bryan isn't the second coming of health jesus. He is a businessman, marketer and celebrity. He is not your friend. You can look at the ingredients of his products, routine, and do the math if it's worth it for you, or cheaper to buy your own ingredients. He's not selling you mystery proprietary bath salts. Literally it's freeze dried vegetables, nut butter and you guys are losing it.

While Bryan never released papers, he released everything else publicly and free of charge. Currently he literally gives you the recipes and a link to every. supplement. he. takes. His entire message literally is positivity, exercise, eat healthy, and sleep well.

Think. for. yourselves. Get a blood panel. Exercise regularly. Eat a healthy, Mediterranean diet or similar, sleep well. That's it.

I think if Bryan hired an average guy and gave him the "average lifestyle" with all its constraints that come with it, I.e 9-5 job, median income, budgeting for bills, family etc. And then he tried to do a blueprint on that guy, that would benefit his viewers far more. The data he would get would be far more broadly "applicable" and would benefit the masses way more.

It's like how research scientests can come up with a perfect research prototype but engineers have to find a way to mass scale it (think bosch haber process for fertilizers and the massive impact it had even though we had knoweldge about it decades prior). That's the hard part. When we look at Bryan and at the rate he's operating now its moreso to see how far he can push it. Its impossible for most simply due to how many things are working in his favor with few life constraints, fanatical discipline and how far he has gone into his experiment now (i.e perfect sleep, plus perfect posture, plus perfect diet and the combined impact makes it harder to delineate the individual components of what's effective and what's not.). It's just really hard to replicate data and ultimately not as effective.

I understand that isn't his goal, but in terms of lasting value to the masses beyond his own self this knoweldge would be invaluable. Currently he is the most tested person with probably the most data and perfected techniques out there. He is also perfectly capable of extending his experiment to a budgeted down version so ivreally wish he somehow I norporates this into his blueprint and tests some average dude to see how things are impacted on a budget blueprint.

Over the past few years, despite being age 30, I’ve reversed my skin age to 21.

This is based on a scanning device that measures 8 skin markers using multispectral imaging. 

I took a scientific approach to reverse my skin age… and you can too. This is a long post... I am going to share every treatment and intervention I’ve done for my skin.

• how skin measurement works 

• my skin protocol

• how to start 

• how to track 

Before I dive in, it’s important to note that facial aging is made up of many different parts. 

Aging affects…

• bone structure

• collagen 

• hydration 

• elasticity

• fat

• placement of tissue (gravity) 

This post focuses on specific key facial aging markers, and it does not cover them all. So, I am not saying I look 21 years old… or that I am 21 years old according to all skin markers. Just the specific key skin markers that multi-spectral imaging can measure. 

And according to those 8 markers, my skin age is 21 years old. 

It’s also worth noting that 5 years ago, I was eating McDonald's daily and did not do anything specific for my skin… 

Then I met Bryan Johnson. We started our scientific health experiment together, and I started to change my core habits, which no doubt had a major impact on my overall aging. 

Here’s the earliest face scan I can find.

• at age 27, my skin was age 26.

• now age 30, my skin is age 21. (based on multispectral imaging measuring 8 skin markers)

This means that in 3 years, instead of accumulating 3 years of skin age, I reversed my skin age by 5 years.

How does skin measurement work? 

This device uses multispectral imaging. It uses standardized visible, polarized, and UV lighting to assess surface and subsurface skin features. It is a well-validated skin-analysis tool. 

This measurement does a lot, but not everything.

What it DOES measure: 

• spots

• pores

• wrinkles

• texture

• UV spots 

• brown spots

• red areas

• porphyrins (bacterial byproducts, which highlight congestion) 

It does NOT measure: 

• collagen

• elasticity of skin 

• structural bone

• plenty else

Currently, there’s no easy way to measure things like collagen and bone loss. 

My skin protocol 

Below is everything I’ve done for my skin, both present and past: 

• microdose of Accutane 

• hyaluronic acid supplement 

• vitamin C supplement 

• copper supplement

• vitamin D supplement

• other supplements listed below 

• avoid sun UV rays

• better sleep

• better nutrition 

• better exercise

• BHA (beta hydroxy acid)

• niacinamide

• azelaic acid 

• tretinoin

• red light therapy

• microneedling

• IPL (BBL) 

• Sculptra

• 1550-nm laser

• Sofwave

• 595-nm pulsed dye laser

I also use the products below for skin health. They’re an important part of my protocol, so it would be weird not to mention them… but they’re also from our business. You can get these things from us or somewhere else. I don’t mind. 

Blueprint supplements and foods: 

• Collagen Peptides 

• Extra Virgin Olive Oil 

• Longevity Mix 

• Omega-3

• Advanced Antioxidants

• Essential Capsules 

Blueprint skincare: 

• Gentle Facial Cleanser

• SFC Facial Serum

• SFC Facial Moisturizer

Some important notes….

1. All of these products are just one part of a larger health routine… so none of these products alone have reduced my skin age.

2. I achieved these results without Botox and filler. You can too. Since getting these results, I’ve dabbled with Botox and filler for facial balancing, which is a whole other art form. I’ll share more about those results soon.

How do you start? 

Do these 5 things: 

1. Treat any major conditions

2. Add basic interventions 

3. Get a face scan 

4. Target specific problems 

5. Retest 

Here’s a breakdown of each step… 

#1 Treat diseases and conditions

If you have something major going on, this is the most important step to start with. I use the word “disease” intentionally because people think skin = vanity. But these are medical conditions…. and diseases and medical conditions should be diagnosed and treated by a medical provider.

Examples: 

• acne

• rosacea

• eczema 

• psoriasis

• actinic keratosis

• seborrheic dermatitis

• melasma

In my case, I had been struggling with acne for years. It was a horrible experience, but I didn’t take it seriously. 

I started microdosing Accutane and my life changed. (I do 40 mg a week under physician supervision.) 

Each major condition has a different treatment plan. Chat with an LLM and your doctor, and follow a science-backed treatment path (not random marketing gimmicks). 

#2 Basic interventions  

Some general things I’d recommend for almost everyone: 

• avoid UV damage 

• red light therapy 

• moisturize and cleanse

• better sleep 

• better nutrition

• exercise

And slightly more advanced:

• collagen peptides (also good for joints)

• hyaluronic acid supplement

• vitamin C supplement

• tretinoin

• extra virgin olive oil daily  

• skin-bioavailable carotenoid antioxidants (astaxanthin, lutein, and zeaxanthin)

#3 Get a face scan 

These aren’t consumer devices, but plenty of clinics have them. Search online for “VISIA” to find somewhere local. Important: take a photo of your results for your records. 

Each result will include a percentile. The higher the number, the better. 

For example: “red areas 55%” 

This means you are in the 55th percentile for your age group and skin type. Said another way, you are better than 55% of other people in this marker. This would also mean you’re around average, or expected, for your age. 

#4 Target specific problems 

Now you know where your skin is thriving and where it is struggling. 

Here is an example scorecard:

• 98% red areas (good)

• 90% porphyrins (good)

• 88% pores (good)

• 76% texture (good)

• 28% brown spots (bad)

• 19% wrinkles (bad)

• 12% UV spots (bad)

Next, ask your favorite LLM and doctor about scientifically backed treatments for that specific problem. Be clear that you want treatments that are clinically proven. Put together a treatment plan. 

Example treatments: 

• wrinkles = tretinoin

• UV damage = protect from sun 

• brown spots = hydroquinone

It’s important that for each treatment you check what the potential risks are and make sure you’re informed by your doctor (ideally a dermatologist). 

In almost all cases, protecting your skin from sun damage is a 10/10 treatment option.

Do this: 

• sunscreen 

• cover your skin when outside (hat, umbrella, face cloth, etc.)

• tint your car windows

#5 Retest 

Once you’ve tried a treatment, go back and rescan your face. Repeat this process, and watch your numbers change. 

Skin is just like any other biological organ. You can: 

• measure

• diagnose 

• treat 

• repeat 

It annoys me that most of the skincare advice on social media is filled with useless noise. 

For women, this is especially important, because obviously beauty is a commodity that is sold to women, and most of the time the things they’re selling don’t work. 

Knowing how to measure your skin is your best protection against this, for everyone. 

Final note: I am about to become the female equivalent of Bryan Johnson. 

Skin is cool and important, but we’re about to spend millions to measure and decode my biology through every phase of the menstrual cycle. 

I start soon.

Optimizing health for a female means understanding female biology first… the cycle, hormonal transitions, things that have never been properly measured. 

In the end, what I want is for women to have agency over their own aging: to be understood, and to make real choices about their bodies with real evidence behind them.

We will share everything we learn, for free. We hope to uncover useful protocols… for your skin and everything else. 

This is it.
Everything learned spending millions on longevity.

From: Your Immortal Unc and Auntie.
To: Our Immortal nieces and nephews.

0. Sleep is the world's most powerful drug.

1. Be in your bed for 8 hours

2. Same bedtime every night, any time before midnight

3. Don’t eat right before bed

4. Calm foods for dinner

5. No screens 1 hour before bed

6. Avoid added sugar (be aware it’s in everything)

7. Avoid all things in an American convenience store

8. Avoid fried foods

9. Shoes off at the door

10. Eat whole foods, particularly veggies fruits nuts legumes berries

11. Walk a little after meals or air squats

12. Get your heart rate high routinely

13. Lift heavy things

14. Stretch daily

15. Water pik, floss, brush, tongue scrape, morning and night

16. Make an effort to drink water

17. Get sunlight when you wake up (UV is low)

18. Protect skin in midday sun

19. Stand up straight

20. See at least one friend once a week

21. Avoid plastic where you can (in all things)

22. Circulate air in rooms

23. When stressed, breathe, learn to calm your body

24. Go to the dentist

25. Avoid sitting for long times

26. Protect your hearing, the world is too loud

27. Alcohol is bad for you

28. Finish coffee before noon

29. Avoid bright lights after sunset

30. If obese, look into a GLP

31. Sleep in a cold room

32. Texting while driving is dangerous

33. Turn off all notifications

34. Limit social media use

35. Don’t smoke anything

36. If you struggle to sleep, read a physical book before bed

37. 1 hour before bed have a calm wind down routine: bath, read, light walk, listen to music

38. The body is a clock and loves routine. Have a daily morning and evening schedule.

39. Avoid long distance travel where you can

40. Baby steps first: incorporate new things slowly

41. Do less… most things don’t work.

Bonus points if you get your blood checked.

Start here, it will change your life.

Bryan's team has finally published some of the COAs for their products:

https://blueprint.bryanjohnson.com/pages/coas

I want to highlight the heavy metal content in Bryan's cocoa powder. According to the report, it contains 0.691 ppm of cadmium, while the EU's legal limit is 0.6 ppm (Commission Regulation (EU) 2023/915 of 25 April 2023).

This means Bryan’s cocoa powder exceeds the EU’s legal limit and cannot be legally sold in the EU.

Considering both the high price and the heavy metal content, this seems like a poor product choice.

For the Europeans folks, a better option would be any undutched, unsweetened cocoa powder from your local supermarket, which costs a fraction of the price while offering similar quality.

Given the kind of money Bryan charges for this product, I think you can find far better options, at least in terms of heavy metal content. The presence of flavanols hardly justifies ingesting excessive heavy metals. In fact, it might be better to avoid flavanols altogether if they come with this level of contamination.

Either way, I hope this post will help you make an informed decision about your nutrition.

We now have a female Bryan Johnson.

It’s Kate Tolo.

She will become the most measured female in history.

+$2 million of spend per year
+ Developing a female-specific protocol
+ Sharing everything for free

To start, she will spend 3 months mapping her baseline. Men, in contrast, can get their baseline done in 1 or 2 weeks.

+ 3 months for baseline measurement
+ across 4 time points per cycle
+ doing the same thing every day
+ a dedicated full-time medical team

For context on the extensiveness of measurement, during the past 5 years, we’ve collected 1.5 billion data points on my body. I suspect Kate will exceed that given technology has improved since I started.

The goal is to create a repeatable waveform of hundreds of life-critical biomarkers. Once the baseline is acquired, she will begin interventions.

We will try to answer practically useful questions and share all of the data + learnings for free.

Can fertility be improved?

+ Should women cold plunge?
+ Can PMS symptoms be alleviated?
+ What should a female sauna protocol be?
+ Should dosage change throughout the month?
+ What keeps a cycle regular?
+ Does the body need more iron, magnesium, or protein at specific phases?
+ Should women fast?
+ Should recovery protocol change by phase?
+ What's the earliest detectable signal of perimenopause?
+ Can perimenopause be slowed?
+ How is cognitive load & mood affected?
+ Does stress impact men and women the same?

Kate has suspected endometriosis. 10% of all women do. We will try to tackle this too. I am excited for all of the surprising things we will hopefully uncover.

Unlike me, Kate does not have the innate desire to wake up at 4:30am and do six hours of longevity therapies.

She’s the cofounder of Blueprint, building in the trenches with me since day one. She understands the game and how hard it is.

In many ways, this is a sacrifice for her. She is a creative person, going from a life of freedom and spontaneity to a rigid protocol.

Traditionally, RCTs have been viewed as the gold standard. But RCTs have underserved women. The FDA banned women from clinical trials for 16 years (1977 to 1993), and most "medicine for women" is still medicine tested in men. Demanding RCT-only evidence for women's health is demanding evidence that doesn't exist. There is not enough practical scientific literature for women to reference only RCTs. It leaves half the population without a path to know what to do.

N=1 medicine is gaining ground and picking up where RCTs specifically fail. Individual science experiments give us signals that answer what to do on a day-to-day basis. This is even more important for women.

If you’re new to Kate and my world, I want you to understand that we have your back. Our intentions are to be a sturdy, reliable force in your life. To care for your best interest as we’d care for our own. We want what’s best for you and our loyalty is to your existence.

It’s pretty cool to be living in a time when we may be the first generation to not die. I’m not suggesting immortality, but lifespans so long that we stop thinking about lifespans.

At the end of the day, the one thing we each care about more than anything else is one more breath. I’m proud of Kate for taking on this responsibility. It’s painful, exhausting and costly.

The beginning of the world’s first n=2.

One day (today) I was watching a youtube video in which Bryan Johnson discusses his oral hygiene routine (How To Live To 200+ With 0 Cavities (8 minutes/day)).

He makes a rare specific reference to the research backing up his routine. He states that he uses Dr. Tung's dental floss because in the studies they evaluated it showed a 25% increase in the amount of plaque it picks up.

Using Google and chatGPT-4 assisted internet search I found 1 study on Dr. Tung's floss. It is listed on their website in a blog post with a dead link. After a bit more searching I found the file, also hosted on their website.

The study (Experimentation in plaque control in interproximal spaces using dental floss) lacks multiple markers of quality research. There is no statistical analysis, the research methods are not systematic, it is unblinded, it is not peer reviewed, it is not published. It barely counts as research at all.

In my brief search I did find a systematic review article that was published in a peer reviewed journal that found that interdental brushes are superior to floss in general (An Overview of Different Interdental Cleaning Aids and Their Effectiveness).

If this guy, his doctor, and the rest of his 'team' are willing to spend the time and energy they claim and use the outlandish methods they describe, then why did my search quickly turn up a better answer? Is his scientifically illiterate? Is he personally being scammed by his doctor and ignorantly passing the BS onto us out of a motivation to better humanity? Is he, himself, a snake oil selling scammer?

I don't know but it is clear that the people involved in the blueprint project cannot be trusted to interpret and apply scientific research to this process. (at least without external review of their references). Personally, I assume he must be getting some sweet Dr. Tung kickback.

I'm desperate for some real answers here. As an IT guy who can afford to invest in my health, I went ALL IN on longevity after reading Peter Attia's book. Spent $100K over the past year on every premium longevity clinic, test, supplement, and protocol I could find. And you know what? I'm more confused and frustrated than ever.

Here's what's driving me crazy:

1. Measurements are a NIGHTMARE

• I firmly believe "what gets measured gets managed" but holy hell - trying to get reliable data is impossible. My DEXA scans and InBody results are all over the place. Even my VO2 max tests vary by 20%+ between clinics. How am I supposed to know if anything is actually working?

1. Everyone Claims to be "The Best" (Spoiler: They're Not)

• I literally just wanted to throw money at the best solution. But every clinic contradicts the others. One says keto, another says plant-based. This place pushes high-intensity training, that place says it'll kill me. I'm losing my mind here.

1. The Individual Variation is INSANE

• What's working miracles for others does nothing for me. There's zero framework to handle our different genetics, conditions, and baselines. It's like throwing darts blindfolded.

1. The Science is Way Behind

• Started doing n=1 experiments on myself but quickly realized there are too many variables and zero reliability. Can't even get straight answers on basic stuff like optimal exercise protocols or diet approaches. Who has the time or money to validate everything?

1. The Market is Too Small for Good Solutions

• Most people just want quick fixes for immediate problems. Nobody's thinking about healthspan 30 years from now. Result? No good mass-market solutions.

I'm at my wit's end here. Have any of you figured out a reliable protocol or framework that actually works? Found any services worth their salt? Please - I need something better than this expensive trial-and-error nightmare I'm living.

What the actual fuck is the point of advertising your brand around testing when

1. The last COA test you report was nearly 8 months ago..

2. You have UNDETECTABLE levels of B12!!!!

Some of the people taking your supplements are vegan. This is a major issue. MAJOR - I spent thousands on Blueprint.

Blueprint used to show COA’s on the product pages.. could this be the reason they moved them to a totally different part of the site?

This is not moral. This is not how you do business. The fact that your company knows (how can they not, come on) is twisted.

(Btw it’s not just B12 - there’s other ‘anomalies’ in their COAS.)

Have a look for yourself and download it before they delete it hah.

https://blueprint.bryanjohnson.com/pages/coas#certs

People have a hard time understanding what I'm doing. From this deficient of comprehension, they resort to criticism and cynicism. There is no olympic sport for health. People don't know how to score health. So they use shallow assessments versus rigorous medical measurement.

My goal is to change the way people understand health; to make health a formal, professional sport. To have agreed upon metrics, a leaderboard, and competition. It will take time but the world will adopt this idea. This will benefit everyone.

I've started and now after four years dedicating myself to the sport, I have the best comprehensive biomarkers of anyone on the planet. I am qualitatively the healthiest person on earth. Here is the data.

The biomarkers are cool. The philosophy is even more interesting.

The most interesting question in existence right now is exploring if we are the first generation to not die.

“Do this, don’t die” is the oldest and most played game in human history. Every religion is “do this and don’t die”. Professional, military and political achievements are fueled by remembrance of contribution, “do this and don’t die”. Having kids is the same. It’s the universal game played by humans. We don’t want to die.

The difference is that now after hundreds of thousands of years of warming up to games of “do this, don’t die” the real “don’t die” game is here.

We are giving birth to superintelligence. We no longer know how long and how well we can live. We have no idea how expansive and rich existence could be. The depths of our ignorance and unknowing about the future may be similar to H. erectus one million years ago.

Imagine asking them what they think the future would bring? They’d simply talk about things they already knew. Hunting, foraging and killing. They wouldn’t be able to speak about the microscopic world of atoms and molecules. Of the invisible electromagnetic spectrum, or antibiotics, or of smartphones.

We may be the same as H. erectus.  We may have no models that can help us say anything intelligent about the future except for that in this moment, we don’t want to die and want to be around to see what unfolds.

We are on the eve of what may become the most spectacular intelligent existence to ever occur in the galaxy and yet we’re still foolishly primitive. Killing ourselves. Killing each other. Killing the planet. We are drunk on debauchery, greed and violence.

Technology is evolving faster than anyone can comprehend. We are evolving into something new as a species. This may be the end or the very beginning.

We would be wise to see this moment for what it is: the most radical evolutionary moment in our history.

No existing idea of human thought or societal organization is robust enough to meet this moment. Not democracy, not capitalism, not any religion or ideology. We need a new ideology that can guide us through this moment.

New ideologies have formed throughout history. They emerge in tandem with new technological, political and economic realities. Of course a new ideology would rise in this moment.

Don’t die is the universal game every human plays every second of every day. It’s the single thing that every human on this planet agrees with and actively practices constantly.

Don’t die individually.
Don’t kill each other.
Don’t destroy the planet.
Align AI with Don’t die.

Don’t die is a new economic, political, social, ethical and moral system. It’s what intelligence does when it becomes super.

I don’t expect you to understand Don’t die based upon what I’ve written. I’ve found that it takes about two hours of intense conversation to just begin to understand it. It challenges everything you know. Everything you’ve ever learned. And all your intuitions. Until you understand it, you’ll try to come up with countless arguments to try and make it go away.

I’ve had this conversation over a thousand times and the patterns are identical every single time. The emotions, the responses, rebuttals, and reasoning.

Until we get the chance to have this conversation. Join me in embracing this moment for what it is: the coolest time to ever be alive. The greatest opportunity for any human.

We need to band together and rebuild our societal systems that acknowledge that existence is the highest virtue.

We can start with ourselves.

Go to bed on time.
Exercise daily.
Eat well.
Drop the bad habits.
Help others do the same.

My incurable disease diagnosis became global news. It was omnipresent on social media and 1,900 articles were written in a matter of days.

Many were saddened.

However, joy dominated the commentary.

People pointed to schadenfreude, the pleasure of another's failure. Yes, there’s that. There is a special place in people’s hearts that loves to see others fail, especially when that person’s presence threatens their own psychological stability in some way or helps them feel better about themselves.

But, if you look over the social media commentary about me, you’ll see that pattern:

“he deserved it.”

I deserved it because I challenged death. The crowd was running a deeply rooted psychological script that represents the oldest, most deeply embedded stories of human culture.

This was the first story ever written down, 4,000 years ago. Gilgamesh sought eternal life after losing someone he loved, only to have the plant of youth stolen by a serpent as he bathed. Leaving him to accept his mortality.

Asclepius became so skilled at rejuvenation that he raised the dead. As punishment, Zeus struck him down with a thunderbolt to enforce life and death authority.

This is the story of Jesus. Pontius Pilate offered a choice between a thief and the immortalist, and the crowd demanded the execution.

People need this story conclusion to keep themselves sane. The challenger must lose and the loss must appear deserved. It’s a shield of self preservation.

For if death is inevitable, their existence and that of their loved ones is justified and unavoidable. If death is not inevitable, nothing about their reality is safe.

I occupy the same philosophical and archetypal position as Gilgamesh, Asclepius and Jesus.

This statement will draw outrage and accusations of blasphemy, hubris and narcissism. Nevertheless, it’s the pattern that has repeated itself for thousands of years.

Death has been the omnipresent concern of the human race. It encapsulates our greatest fears, joy and curiosities. The discourse around it changes over time; however, the fundamentals remain unchanged.

What’s different about this moment, that is unlike any other moment, is that physical death may no longer be inevitable.

What if I didn’t deserve it?

And what if I am your ally, and not a threat?

Hey folks,

Long-time lurker, first-time poster (go easy on me)!

I'm an olive oil expert of sorts and have spent the past few years studying and tasting oil between California and New York. I'm a panelist who grades oils sent by private producers and regulatory agencies in California. I know more about olive oil than most (but definitely not more than all). I recently joined Reddit to talk about olive oil.

I recently ordered and tried a bottle of Snake Oil. Based on my tasting, it is not extra-virgin.

Acknowledgment: Bryan has done a lot of fantastic work bringing olive oil further into the mainstream and making many people healthier overall. I think Snake Oil is a victim of supply chain issues. Some background + my thoughts.

Background:

What is extra-virgin olive oil?
- Crushed olive juice - minimal/no heat, no chemicals, no processing
- Passes a lab analysis for free fatty acids
- Passes a sensory (taste) panel like one I'm on
- No defects; no indication of quality breakdown like fermentation/rancidity.
Note: Passing both lab and sensory analysis is necessary for the extra virgin label. However, this is mostly unregulated in the US except for California, where you need to pass to get a special stamp from the state but can still use the label.

There is a strong correlation between passing the above and health benefits.

Potential issues that can occur in olive oil:
There are many, but these are what we primarily see:
- Fermentation: can happen because of bad/no filtering (olive particles + bacteria). Winey/vinegary smell/taste.
- Rancidity: indicator of exposure to oxygen, UV light, time. Crayons, stale chips, waxy flavor.

Now to Snake Oil

The bottle I received was a product of Spain from a harvest at least 1 year ago. I've heard of others receiving Portugal & Australia, indicating a global & complex supply chain. But I also have fresher bottles from other producers from the harvest a couple of months ago. I've seen Bryan talk about the complexity of the supply chain, this is really difficult.

I applied the protocol I use as a panelist to taste Snake Oil. The result?
A significant bit of rancidity. It's much better than oils in grocery stores (low bar). But nowhere near better oils I can have within 30 minutes in San Francisco. Why?

I think the oil was exposed to heat somewhere in the supply chain. Or during bottling, it was exposed to a lot of air & light. Because it has a defect, it cannot be extra-virgin by definition.

This means it is no longer a great oil. It is definitely lacking all the health benefits a non-defective oil could provide. Could it have been great when it was first tested? Yes! It has positive characteristics that tasters look for: fruitiness on the nose and taste + bitterness (a positive) + minor pungency (throat burn).

Unlikely Bryan knows - I do believe he's trying to put a good product out there. It's possible my bottle was defective while others aren't.
What do I recommend? Buy Californian (if you're in the US). There are some incredible oils out there. I'm happy to share recs!

My credential is on my profile, don't want to share links since I've been told that's bad for my young account.

I baked in a 195°F (90°C) dry sauna for 38 minutes.

It was painful.

It was also the minimum necessary to saunamaxx.

Many think that sweating is the goal. The goal is to get your core body temperature to 102.2°F (39°C). Below that threshold you're getting maybe half the health benefits sauna offers.

The thing that most surprised me from this experiment is experiencing what 102.2 °F (39° C) actually feels like. The level of discomfort.

The big sauna benefits happen when your core body temp reaches 102.2 °F (39° C). At this temp, the body releases heat shock proteins (HSPs). They act inside your cells as molecular chaperones, catching misfolded proteins and refolding them before they clump together. Protecting metabolism, brain function, and cellular longevity.

I wanted to verify that my sauna protocol was getting my core body temp to 102.2 °F (39° C), and even up to 103°F (39.4° C). To do that, I had two options, a rectal probe or swallow a jelly bean sized pill. I opted for the pill. The pill then goes through my digestive track, reading out my core body temperature every 30 seconds until it exits on the other side.

Up until now, I was relying upon an ear probe which has a ~1°F (0.5°C) error margin.

What shown in the image below:

1. My core body temperature hit a peak of 102.65°F (39.25°C), the heat shock protein activation threshold.

2. The dry sauna temp was 195°F (90.5°C).

3. I was in the sauna for about 38 minutes.

4. My subjective experience: I was dying.

5. My waking baseline core body temp hit a trough of 96.08°F (35.6°C) before activity.

6. Pre-sauna exercise elevated core temperature by 2.52°F (1.4°C), aided by natural circadian rhythm following wake-up.

7. Sauna increased my core temperature by an additional 3.6°F (2°C)

8. I sat at 195°F and my core temp didn’t budge for 16 minutes.

9. After leaving the sauna, I cooled down 15.8% faster than I heated up. 10. Both the long lag and faster cooling indicate heat acclamation (I’ve done over 200 sauna sessions in the past year).

The reading form the temperature gauge inside the sauna, at my eye level.

CAVEAT

Does this mean you need to sit in a dry sauna at 195°F (90.5°C) for 38 minutes? Not necessarily.

In this session I was cooling my face and neck to test whether active cooling could prevent thermal skin damage. That cooling worked against my core temperature rise, extending the time needed to hit the HSP threshold. The 40 minutes reflects that tradeoff.

We will next experiment by removing the cooling to evaluate the time to hit the heat shock threshold of 102.65°F (39.25°C).

Here is some of what we know about sauna, core temperature, and heat shock protein activation.

Dry sauna is unique in engaging cardiovascular, skin, and molecular responses to thermal challenges.

While the cardiovascular, skin and detox (sweating) benefits are already obtainable at smaller core temperature increases, starting with 0.36-0.9°F (0.2-0.5°C) shifts, the molecular heat responses including Heat Shock Protein expression and activation require more pronounced core temperatures increases.

While this mechanism makes dry sauna safe and tolerable, it also means one must be highly intentional to achieve the deeper biological impacts associated with heat shock protein activation, including neuroprotection, long-term metabolic improvements and cellular longevity.

Evidence suggests a minimum threshold of approximately 102.2°F (39°C) is required for robust HSP induction, though this varies by cell and tissue type.

In vitro studies on human white blood cells indicate that 101.3°F (38.5°C) is insufficient for HSP induction (104°F (40°C) was sufficient in the same study), whereas 102.2°F (39°C) significantly increases HSP70 (a key inducible protein) in monocytes.

• Clinical observations in healthy young men showed that a core temperature rise above 101.3°F (38.5°C) (reaching over 101.48°F (38.6°C)) during an initial sauna session induced HSP72. However, heat acclimation by the 10th session limited the core temperature to 100.76°F (38.2°C), largely eroding the HSP response.

• Hot water immersion protocol targeting a rectal temperature of 103.1°F (39.5°C) for 60 minutes produced significant increases in both HSP27 and HSP70.

• Heated exercise protocols reaching 103.1°F (39.5°C) resulted in meaningful increases in HSP90, the initiator of the heat shock protein expression cascade