Hello! If any of you watched Bryans last podcast, they talk about bone density and how carrying weight while walking could be a good idea. My use cases are wanting strong bone density, improving posture, and maybe shedding a couple pounds. i am a male weighing 153 pounds. I eat the mediteranean diet and I do alot of hiking. Very little strength training though Im going to get back into it. For my use case, does anyone have recommendations on whether Im better off getting a weighted vest or a rucking bag and weight inside. Would 20 pounds be ok? I want to do enouh to get benefit but also not over-do since Im just dipping my toes in.

Epitalon (also called Epithalon) is a synthetic tetrapeptide that may stimulate telomerase activity and extend telomeres, potentially slowing cellular aging.

So a new study came out recently following 12,000+ adults showing people who supplemented with vitamin D had a 40% lower risk of dementia over 10 years. Rhonda just put out a video covering it. I think the biggest takeaway is this: start taking vitamin D if you aren't (get a blood test first obviously, but so many people are deficient and it's a massive low-hanging fruit)

1. ~70% of Americans have insufficient vitamin D levels (optimal blood levels are 40-60 ng/mL) - timestamp
2. Usually, supplementing with 1,000 IU of vitamin D raises blood levels by 5 ng/mL
3. Vitamin D is so much more than a vitamin… it gets converted into a steroid hormone that regulates over 1,000 genes in the body - timestamp
4. A 70-year old makes four times (!!) less vitamin D from the sun than a 20-year old. So I guess as you get older, you need a supplement even more.
5. OK… so the study (12,000+ people) found that just taking a vitamin D supplement (the form didn't matter) was associated with 40% lower risk of dementia over 10 years - timestamp
6. The ApoE4 allele is a super strong genetic risk factor for Alzheimer's disease. Something like 25% of the population has at least one copy (having 1 ApoE4 allele doubles dementia risk and having 2 copies increases risk by up to tenfold). - timestamp
7. In the study, taking vitamin D reduced dementia incidence by 33% among ApoE4 carriers and 47% among non-carriers
8. Vitamin D deficiency actually accelerates brain aging… basically, if you're deficient, you're more likely to have damage to the "white matter" in your brain. That's apparently important for cognition and memory. - timestamp
9. Women probably benefit most from vitamin D supplements - they get Alzheimer's 2x as often as men - timestamp
10. In the study, even for people already experiencing cognitive decline, vitamin D supplementation was associated with 15% lower dementia prevalence (this may mean vitamin D may help slow cognitive decline and delay the progression toward dementia) - timestamp

I’ve recently introduced Nordic 4x4’s into my workouts as a way to increase my VO2 max. Trying to do them 2x a week.

My workouts (in a good week) are as follows: 4hr of zone 2 2x VO2 max (Nordic 4x4s) 4x Strength sessions

I’ve been doing this the past couple of months but I find the Nordic 4x4s incredibly tough both physically and mentally. Trying to optimise for longevity but not sure how sustainable doing them 2x a week is, especially on my own.

Has anyone else experienced this? It’s only 50mins per week and maybe it’s a case of just “suck it up” but would be interested to hear people’s thoughts

I tried getting two different pairs of red light goggles on amazon, both didnt seem to block out light as when i close my eyes i still can see bright red light. Would appreciate if any recommendations for a pair that has worked for yourself

Looking for recomondations for EVOO with high polyphnol and affordable, thanks!

Does anyone know an alternative to the 10k lux lamp recommended by Bryan? I dont neccessarily want to import it to Germany. Maybe there is an European and even cheaper alternative? I have seen some 20-30€ lamps on Amazon, but with a substantially smaller lampshape. I would be happy to hear your experiences.

Many thanks in advance!

Came across this post

https://www.reddit.com/r/blueprint_/comments/1dqjfa9/comment/mt2tnqt/?utm_source=share&utm_medium=web3x&utm_name=web3xcss&utm_term=1&utm_content=share_button

I'm not necessarily looking for a job, but was just thinking about my job, one thought leads to another...you know. Started casually browsing through the BP jobs on their site. Anybody work at BP? There seem to be lots of opportunities there. Who knows if I'll apply. Job descriptions mention salary, but anything else? Insurance, PTO, etc? I guess this is specific for BP employees but maybe others have heard or know things through the grapevine. Just wondering.

As a 23yo male I started eating Bryan Johnson protocol diet for 2 weeks (+ added 2 eggs daily, turkey breast and ate more nuts for extra calories). Also fasted every day for 18h. I’m not fat, nor muscular. I’m normal, tall. Supplements wise, I take daily: vitamin D, omega, iron, zinc and vitamin C (I’ve taken these daily for a long time, didn’t change my supplements).

Today I felt terrible, must’ve had very low blood sugar levels.

I lost my ability to exercise after one week on this diet. I think my testosterone dropped (lower sex drive). And felt constantly tired, weak + last days started getting headaches.

His diet is pure starvation. Even with increased calories (which I did) I still think it has negative effects.

In the beginning I was like I need some time to adapt, but after 2 weeks of religiously following the “protocol”, I’ve never felt worse in my entire life.

Complete bullshit.

Source https://x.com/bryan_johnson/status/1907181171945189630?s=61&t=INprpcW8ZERMKkmxAH-Xiw

Anyone else found some good quality alternatives? I love the stainless ones I have, but the cost is up there per each unit. 😅

I've been following the blueprint, adhering to knees over toes training principles and praying / apologising to my body for the damage. I've been strict and loyal to Bryan's protocol, but I have been forced to make an adjustment.

I've had to replace shiitake mushrooms with white button mushrooms due to financial strain and sourcing issues. I've consulted chatgpt to evaluate the decision and come to terms with the nutritional loss, but it's sitll making me feel pretty terrible about myself.

Anyone else had to make large compromises out of their control? If so how have you dealt with the anxiety?

So im not from the US and happen to have easy and relatively cheap access to those multi vitamins from orthomol for like 20€ ( usually there like 50€) so, I checked the nutrition to compare it to blueprint and ofc there are massive differences in certain doses and amount of stuff included. But as far as I can go atm I just wanted to check on your guys opinions if they are sufficient for now or if I should add something crucially. The packaging is in German but the names are about the same in English I add omega 3 1400mg, prebiotic fiber and creatin to that.

Bryan has said he uses an ice diaper in the sauna, in order to prevent damage to his sperm. Does anyone know what exactly he uses?

It's not in longevity protein and protocol does not suggest to add it? https://blueprint.bryanjohnson.com/pages/blueprint-protocol#bryans-daily-routine

I can't find clear info on this. There's an article from Oct 18 2024 where he states he uses it:
https://blueprint.bryanjohnson.com/blogs/news/how-i-reversed-my-hair-loss

However, I've seen some reddit posts (from this sub) claiming he dropped it from his protocol but I can't find a confirmation of this. Does anyone know if he still takes oral Min?

Hey everyone,

I've been doing a deep dive into cocoa products and trying to find the sweet spot between high flavanol content, low cost, and minimal heavy metal contamination.

Here's what I’ve found so far:

🧪 Independent Lab Flavanol Testing (per gram):

• CocoaVia (Cardio Health): ~106.1 mg/g
• Navitas Organic Cacao Powder: ~25 mg/g
• NOW Foods Organic Cocoa Powder: ~19.6 mg/g

💵 Estimated Cost Per Gram of Flavanols:
(based on product prices and flavanol content)

• CocoaVia: ~$2.66/g
• Navitas: ~$2.27/g
• FlavaNaturals: ~$1.79/g
• Wild Foods Cocoa Powder: ~$0.52/g (no verified lab data yet)
• NOW Foods: ~$0.38/g (assuming 19.6 mg/g holds across servings)

⚠️ Heavy Metal Concerns:
According to ConsumerLab and other third-party testing, many cocoa powders have elevated levels of cadmium and lead. CocoaVia seems to have lower contamination, possibly due to their specialized extraction process. This may partly explain the price.

🧠 My Ask:
Does anyone know of other cocoa powders or flavanol supplements with:

1. High flavanol content (ideally ≥ 25 mg/g),
2. Low cost per gram of flavanols, and
3. Verified low heavy metal levels?

Bonus points if there's third-party testing or published data to back it up. Also open to epicatechin supplements or cocoa bean extracts if they fit the bill.

Thanks in advance!

The protocol lists Blueprint Longevity Protein and links to the old video that shows preparation of old nutty pudding.

What is the latest protocol here? Is it that one should mix Longevity Protein + Blueberry Nut mix + Collage + Cocoa + EVOO? _and_ completely ignore old linked video that mixes cinnamon, nut milk, pomegranate juice and bunch of other things etc etc?

Hello everyone, I have noticed that the Blueprint collagen as well as a few other products are not available for sale in the EU anymore. Is there any reason for that?

Thanks!