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Daily routine for Ryan

I started this based on the blueprint made by Bryan Johnson, the tech entrepeneur who wants to live forever. I shall relisten to the interviews between Andrew Huberman and dr. Matt Walker too.

Morning

  1. WAKE-UP TIME: 4:30AM

5:25 am - I’ll consume an 8 oz (236 mL) drink consisting of:

Afternoon

The Green Giant.md

Evening

Evening_cleansing

My food routine:

  1. Morning

~5 am, I awake naturally as abrupt alarms can have negative effects.

Body composition measurement: weight, fat, muscle, hydration, arterial stiffness (Withins $99 or $199) Breathing exercise or meditation for 5 min to get my mind and body right for the day My eyes get light from a 10,000 LUX (device) for 3-4 min as I’m up before the sun I’ll apply an Rx hair serum (see hair section) and massage my scalp with a silicone scrubber for 1-2 minutes to stimulate blood flow Then wear a red light therapy cap for six minutes for hair growth as I do my other routines.

5:25 am - I’ll consume an 8 oz (236 mL) drink consisting of:

  • 1 scoop of Blueprint Longevity Mix
  • Collagen protein, 11 g
  • Creatine, 2.5 g (Longevity Mix has 2.5 g for 5 g total. Blueprint Creatine in Dec 2024)
  • ½ tsp of prebiotic galactooligosaccharides
  • 1 tsp of Inulin

5:30 am - 60-90 min workout: I focus on balance, flexibility, strength training and cardio. Here is an example workout. I’ll rotate listening to music, a book, podcast or educational video. On the weekends I’ll hike, play pickleball, ride a bike, climb, etc. See exercise session for weekly goals.

  1. 6:45 am breakfast:

Blueprint Longevity Protein (watch: how I prepare) with: Blueberry Nut mix 11 grams of collagen protein 1 Tbsp of Extra Virgin Olive oil Blueprint Cocoa (6 g) Macadamia nut milk (MALK, gum free)

  1. I’ll take the following pills:

Blueprint Essentials - 2 Blueprint Soft Gel - 1 Blueprint NAC + Ginger + Curcumin - 3 Blueprint Red Yeast Rice + odor free garlic - 1 EPA/DHA/DPA 800 mg Garlic 1.2 g (Kyolic) ProButyrate 600 mg Proferrin 10.5 mg NR (450 mg) or NMN (500 mg) Acarbose 200 mg (Rx) Metformin (500 mg) Plasmalogens (1 mL of each Glia and Neuro)*

  1. 9 am

I’ll have my second meal of the day: Super Veggie (watch: how to prepare) Black lentils, 45 grams dry, ~150 grams cooked Broccoli (head+stalk), 250 grams (can also use Broccoli sprouts) 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 1-4 Tbsp of fermented foods i.e. cabbage, kimchi, beets, etc.

  1. 11 am, my final meal of the day which will be some combination of veggies, nuts, seeds and berries. Here’s an example: Stuffed Sweet Potato, 500 calories

300 grams cooked sweet potato 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 1 Tbsp of Extra Virgin Olive Oil

  1. I’ll take these additional pills:

EPA/DHA/DPA 800 mg Garlic 1.2 g (kyolic) NAC 1,800 mg Metformin (500 mg) Proferrin 10.5 mg* Note:

  • means for everyone (sex and gender) ** for me based upon my biomarker measurements *** advanced therapies I’m experimenting with

Considerations for premenopausal women: During the follicular phase, women should focus on higher carbohydrate intake due to improved insulin sensitivity, while maintaining moderate protein levels to support muscle growth. In the luteal phase, as insulin sensitivity decreases, reduce carbohydrate intake and increase protein and healthy fats to support muscle maintenance and counteract the catabolic effects of progesterone.

Supplements: Luteal phase: magnesium, Ashwagandha, Rhodiola Rosea, sodium, potassium can help reduce stress, balancing hormones, reduce PMS-related fatigue, and combat water retention and bloating.

Considerations for postmenopausal women: Increasing protein intake is crucial to support muscle mass and counteract the effects of declining estrogen, which can lead to muscle loss. Calcium and vitamin D intake should be prioritized to help maintain bone density and reduce the risk of osteoporosis, as well as healthy fats to support cardiovascular health.

Supplements: calcium (1000-1200 mg/day) and vitamin D (2000 IU/day)

Bedtime 22:00pm

Sleep is my #1 life priority because high quality rest makes hard things easy and impossible things doable. Following the instructions below, I achieved eight months of 100% perfect sleep, here’s how:

Reframe your identity: you are a professional sleeper Keep a consistent bedtime, +/- 30 min. Get morning light +/- 30 min of waking Eat earlier in the day and lighter in the afternoon/evening Create a 30-60 minute wind-down routine Maintain a bedroom temperature between 60-67°F (15-19°C) Avoid stimulants after ~noon. 1-2 hours before bed, dim lights. Red light is best (a bulb in a lamp).