Diet & Intermittent Fasting
Sinclair's plant-forward diet with 16:8 intermittent fasting. Philosophy: mild biological stress activates longevity pathways.
1Time-Restricted EatingSkip breakfast, often lunch too · Daily
2Plant-forward dietHeavy on vegetables, mushrooms, pulses, whole grains · Daily
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Exercise & Sauna Protocol
CrossFit-style strength/HIIT, Zone 2 running, and her signature Finnish dry sauna practice (3-4x/week at 189°F).
1Strength/HIIT (CrossFit-style)~1 hour · 3x/week
2Zone 2 Running30+ min · 2x/week
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Sleep Protocol
LeBron's #1 recovery tool: "Sleep is the best recovery — equivalent to putting your phone in a charger." 8-9 hours at night plus 3-hour afternoon naps.
1Sleep Duration Target8-9 hours minimum · Nightly
2Afternoon nap~3 hours (including hyperbaric nap) · Noon to ~2pm
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Weekly Exercise Protocol
Bryan Johnson's 7-day exercise plan: strength, HIIT, Zone 2, and active recovery.
1Day 1: Full-body strength + moderate cardio45-60 min · Morning 6am
2Day 2: HIIT (Tabata) + Zone 2 cardio25-40 min · Morning 6am
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Prescription Medications
Bryan Johnson's 10 prescription medications for longevity and health optimization.
1Acarbose200 mg · Daily
2Tadalafil (Cialis)2.5 mg · Daily
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Wellness & Biohacking
Bryan Johnson's advanced therapies: sauna, HBOT, red light, shockwave, gene therapy, stem cells, and more.
1Sauna200°F for 20 min · Daily
2HBOT (Hyperbaric Oxygen Therapy)90 min at 2 ATM, 100% O2 face mask (60 sessions total) · 5x/week during protocol
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Morning Supplement Stack
Bryan Johnson's complete morning drink and pill supplement protocol from Blueprint.
1Blueprint Longevity Mix1 scoop · Morning pre-workout (5:25am)
2Creatine Monohydrate2.5g (+ 2.5g in Longevity Mix = 5g total) · Morning pre-workout
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Blueprint Diet
Bryan Johnson's 2,250 cal/day diet: 4 meals before noon, caloric restriction, evidence-based nutrition.
1Meal 1: Longevity Protein + Blueberry Nut MixWith collagen 11g + EVOO 1 Tbsp + berries · ~5:35am
2Meal 2: Metabolic Protein shakeEVOO 1 Tbsp + collagen 1 scoop + berries · ~10am
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Sleep Protocol
Bryan Johnson's sleep optimization: 8.5 hours, 8:30pm bedtime, 8 months of 100% perfect sleep scores.
1Bedtime: 8:30pmAsleep within 3 minutes · Every night
2Wake naturally at ~5:00am~8.5 hours in bed · Every morning
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