I go over my process in Creating My Health Blueprint

Bryan Johnson's Blueprint

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Sleep

10:30pm - 7:30am

Blue light blocking glasses 2 hours before bed

1 hour downtime before bed, includes:

• Read
• Oral Hygiene - will use Waterpik and OJOOK toothpaste
• 5-10 min stretch routine

Sleep alone. Room as dark as possible. Aim for 68°F.

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Diet

Green Giant ($169.23) + Super Veggie ($242.10) + Baked Apples ($43.92) + Salmon/Chicken Dinner ($381.30) = $836.55 / person / month

$27.89 / person / day

Shopping List

Costco:

• Apple Cider Vinegar
• Apples
• Asparagus
• Avocado Oil
• Broccoli
• Chicken
  • Thighs
  • Young Chicken
• Collagen Peptides
• Eggs
• Extra Virgin Olive Oil
• Hemp Seeds
• Limes
• Salmon

Natural Grocers:

• Brown Rice
• Cauliflower
• Cumin
• Garlic Cloves
• Ginger Root
• Shiitake
• Sweet Potatoes

Online

Amazon:

• Ceylon Cinnamon
• Cocoa Flavanols
• Creatine

Food in Bulk:

• Black Lentils

PlantPills

• Chlorella + Spermidine

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Fitness

3x through, 90 sec rest between sets, 7 days a week (these are my starting reps, will increase as I get stronger):

10 min HIIT on the Peloton (M, W, F)

That's it.

Resources:

• Huberman Lab Podcast - Science of Muscle Growth, Increasing Strength & Muscular Recovery | Huberman Lab Podcast #22 - https://youtu.be/XLr2RKoD-oY
• K boges - My Foolproof Calisthenics Template - https://youtu.be/UFFf3QVaU9Y

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