Bryan Johnson's routine for longevity

Bryan Johnson is possibly the most measured human in history.

The Blueprint website offers a starter guide for the Blueprint system designed to optimize human performance and potential. The guide provides an overview of the key components of the Blueprint, including nutrition and fitness protocols.

The meal protocol is based on consuming high-quality proteins, healthy fats, and a variety of vegetables and fruits while avoiding processed foods and added sugars. The guide provides sample meals and recipes that align with this protocol and help ensure nutrient-dense meals.

The fitness protocol is a mix of strength training, high-intensity interval training (HIIT), and low-impact cardio. The guide provides a sample workout program with exercises, sets, and reps.

The Blueprint starter guide also includes tips for optimizing sleep, reducing stress, and enhancing cognitive function. These tips draw from the latest research in neuroscience and provide actionable strategies for improving overall well-being.

The basics of the Blueprint protocol include:

• self-measurement
• healthy diet
• daily workout routine
• focus on great sleep

Fitness

• 1 hour a day, ~25 exercises
• Backward Sled, 2 min
• Posture exercises (video)
• Tricep extensions 1x25
• Face pulls 1x15
• Butterfly, 1x15
• Band pull apart (back muscles), 1x15
• Back extensions (on a hyperextension), 1x25
• Obliques (each side, on a hyperextension), 1x25
• Stretches
• Kneeling shin
• Hip flexor
• Couch
• Leg raises (for abdomen), 1x50
• Seated calf raises, 1x25
• Poliquin step ups, 3x10, each leg
• Slant board squats, 3x15
• ATG Split squats, 3x10
• Nordics, 1x10
• Reverse Nordics, 1x10
• Tibialis raises, 1x25
• IsoTib ankle rotations (each), 1x15
• Pull-ups, 1x15
• Chin-ups, 1x15
• 10 min HIIT (Monday, Wednesday, Friday)
• Hiking on weekends, basketball, tennis

Meals

1. The Green Giant, upon waking
2. Super Veggie
3. Nutty Pudding
4. A "third meal", various examples: Asparagus Almond Beat Salad, Orange Fennel Salad, Stuffed Sweet Potato

Also, check this out:

Blueprint Overview_as of Q2 2022

FUTURE LITERACY PREPARING FOR A ZEROTH PRINCIPLE WORLD Not for distribution. Copyright Bryan Johnson Blueprint 2022. TALENT HITS A TARGET NO ONE ELSE CAN HIT [FIRST PRINCIPLES]; GENIUS HITS A TARGET NO ONE ELSE CAN SEE [ZEROTH PRINCIPLE THINKING] - ARTHUR SCHOPENHAUER CIVILIZATION ADVANCES BY EXT…

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