Longevity News Blog

Hi Friend,Every morning, for the past two and a half years, I have followed a routine that’s been measured, refined, and optimized down to the smallest detail.We are pushing the frontiers of health and sharing it all with you. Here’s what that looks like in 2025:1. Wake Up~5:00 AM - I wake up naturally – no jarring alarms, as abrupt wake-ups can have negative effects on the body.2. Tracking My Core TemperatureFirst, I check my inner ear temperature. Most people sit around 98.7°F. I run significantly cooler – around 94°F (34.4C) – due to my health protocols. My metabolism has become more efficient. To put this into context, to achieve a similar body temperature (94°F), one would need to swim in ice for a mile. Checking my morning body temperature allows me to assess if anything is amiss. If my temperature is higher than normal, it may mean something is up. Females, your cycle will have your body temperature changing in predictable patterns. 3. Body Composition Check I take a quick body measurement using a Withings scale ($99 or $199) to track: Weight Fat Muscle Hydration Arterial stiffness 4. Breathing & Light Exposure To get my mind and body ready for the day: I do a 5-minute breathing exercise or meditation. Since I wake up before sunrise, I use a 10,000-lux light for 3–4 minutes to simulate natural morning light, helping regulate my circadian rhythm. 5. Hair & Scalp Routine I apply an Rx hair serum (Blueprint designed, out in June) and massage my scalp with a silicone scrubber for 1–2 minutes to improve blood flow. Then, I wear a red light therapy cap (Blueprint will have one in June) for 6 minutes to support hair growth while continuing my routine. 6. Hydration & Supplementation At 5:25 AM, I drink an 8 oz (236 mL) mix designed to support longevity: 1 scoop of Blueprint Longevity Mix 11g Blueprint Blueprint Collagen Protein 2.5g Blueprint Creatine (Longevity Mix already has 2.5g, totaling 5g) ½ tsp Prebiotic Galactooligosaccharides 1 tsp Inulin It’s comforting to know that the nutrition and supplements I get from Blueprint is 3rd party tested.  7. Exercise & MovementAt 5:30 AM, I train for 60–90 minutes, focusing on balance, flexibility, strength training, and cardio. My workouts include a mix of high-intensity intervals, resistance training, and functional movement. On weekends, I hike, play pickleball, ride a bike, climb, or do other outdoor activities. I rotate between listening to music, books, podcasts, or educational videos while training. 8. Breakfast & Supplement Routine At 6:45 AM, I have my first meal: Blueprint Protein (watch how I prepare it) with: 1 scoop of Blueprint Blueberry Nut Mix 11g Blueprint Collagen Protein 1 Tbsp Blueprint Extra Virgin Olive Oil 6g Blueprint Cocoa I also take my morning supplements: Blueprint Essential Capsules - 2 Blueprint Softgel - 1 Blueprint NAC + Ginger + Curcumin - 3 Blueprint Red Yeast Rice + Odor-Free Garlic - 1 EPA/DHA/DPA 800mg ProButyrate 600mg Proferrin 10.5mg NR (450mg) or NMN (500mg) Acarbose 200mg (Rx) Metformin (500mg) (Rx) While eating, I continue listening to a book, podcast, or educational video to make the most of my time. 9. Skin & Hygiene RoutineAt 7:15 AM, I follow my skincare and hygiene protocol: Face Care: Gentle cleanse, barrier strengthening serum, vitamin C, moisturizer. Sun Protection: Apply sunscreen if going outside when UV index is higher than 3 Shower Routine: Use body wash and exfoliate with a Japanese washcloth 2-3x per week Hair Care: Wash hair with Blueprint Peptide Shampoo, massage for 60 seconds with soft silicone brush to stimulate circulation. Once dry, apply Blueprint Peptide Serum and massage again with soft silicone brush (launching Summer 2025). 10. 10-Minute Walk & Work FocusAt 7:45 AM, I take a quick 10-minute walk outside, then begin work. My morning hours are my most productive, so I: Prioritize high-value tasks Rotate between sitting and standing at my desk for proper posture Avoid checking messages or social media until I complete at least one hour of deep work 11. Mid-Morning FuelAt 9:00 AM, I have my second meal of the day: Super Veggie (for those in the US, you can get Super Veggie delivered fresh): Black lentils, 45g dry (~150g cooked) Broccoli (head + stalk), 250g Cauliflower, 150g Shiitake or Maitake mushrooms, 50g Garlic, 1 clove Ginger root, 3g Lime, 1 Cumin, 1 Tbsp Apple Cider Vinegar, 1 Tbsp Hemp seeds, 1 Tbsp 1-4 Tbsp fermented foods (cabbage, kimchi, beets, etc.) Drizzle with 1 Tbsp Extra Virgin Olive Oil At 9:30 AM, I continue focused work, maintaining my posture throughout. How To Upgrade Your Morning Routine I don’t expect anyone to copy this routine. The point is to explore what’s possible and share insights so you can take what’s useful. If you’re struggling, start small.A short walk. Five minutes of meditation. One better meal. I spent nearly 20 years wrecking my body. If I can reverse that, just think what might be possible for you.Be well,Bryan P.S. If you want to follow my complete daily routine, you can do so here. Note:+ There may be slight differences in information between blogs and emails vs YouTube videos, as the protocol continues to be updated + You can find the most up-to-date protocol information on the protocol page.

  Genetically, I should be bald.    I started to lose my hair and go gray in my late 20s. Now, at 46, I’ve got a full head of hair and ~50% of my gray is gone. Here’s how I did it:   Start early and be proactive - I made the mistake of addressing my hair loss and graying after noticing it. By age 20, about 20% of men already have some visible hair loss. Many people lose up to 50% of their hair before they start to notice thinning. By age 50, up to 40% of women will have noticeable hair loss. Consider starting a hair health protocol before you can visibly detect loss. Nutrition - proper nutrition is important for hair health. You’ll want to make sure you’re getting adequate protein, Omega-3 fatty acids, Biotin (Vitamin B7), Vitamin C, Vitamin D, Vitamin E, Iron, Zinc and Biotin. The Blueprint stack has all of these. Topical hair formulation - I use a topical solution, 1 mL applied to my scalp each morning (before bed is ok too). I then massage my scalp with a silicon scrubber for 1-2 minutes to stimulate blood flow. The formulation I use (listed below) is based upon a genetic test I completed (Blueprint 30% off) that predicted my response to various ingredients. The company then provides you with your custom Rx formulation. Note I experimented with applying the topical 2x a day (morning and night) and my recent blood results showed my DHT levels too low at 5.8 ng/dL which can create side effects. I’m back at 1x daily and will retest my blood in 90 days. If you’re on a budget or just want a basic solution, you can try out Minoxidil 5%. Note that some people experience side effects with a topical such as itchy skin, headaches etc. so monitor for those. The ingredients in my formulation: Minoxidil (7%), Cetirizine HCl (1%), Latanoprost (0.004%), Dutasteride (0.25%), Melatonin (0.1%), Caffeine (0.2%), Tretinoin (0.0125%), Vitamin D3 (1,000IU/ML), Vitamin E (10 IU/ML).  Red light cap - six minutes a day and you can be doing your morning routine as you wear it. Here’s one option for you (Blueprint for 20% off).  Oral Minoxidil - I take 3.75 mg a day. I started with 2.5 mg and evaluated for side effects. In a double-blind, placebo-controlled randomized clinical trial involving 90 men with androgenetic alopecia AGA, oral minoxidil (5 mg daily) was found to have similar efficacy to topical minoxidil (5% solution applied twice daily) after 24 weeks. Oral minoxidil is generally considered safe at low doses, but it can have side effects. Common side effects include hypertrichosis (excessive hair growth) and headaches. If you want to start oral Minoxidil, you can get the Rx from our friend Dr. Marjon Vatanchi, Irvine Dermatology. 949-800-8551, Concierge@irvinedermatology.com.  Blueprint hair health shampoo is possibly coming soon. We’ve been trialing this formulation and think it’s the best out there. We need to complete our assessment and if it passes, we’ll make it available to you later this year.  Blueprint hair treatment is also in the works - I was doing PRP and PRF, where you draw blood and then separate out the plasma and then reinject the plasma back into your scalp. After diligently doing it for 12 months, we saw nearly no benefit. That stinks because it’s painful, expensive and time consuming. Seems PRP works for some but not all.  So we turned our attention to another method that we’re excited about. We are completing our final assessment on this too and if it passes, will also be released later this year.    This protocol has worked remarkably well for me. That said, I know many people take oral finasteride and have good results. Luckily I’ve been able to avoid it and the risk of its side effects.    As with any new therapy, you’ll want to monitor for side effects. I’m doing multiple things simultaneously but that doesn’t mean you need to. Topical minoxidil 5% may be the only thing you need for good results. My objective is to openly share what I’m experimenting with so that you can decide what’s right for you.  We’re still in the early days of anti-aging and likely know far less than we think we know. It’s helpful to remain humble.    A final note that I’m in touch with several companies that are building novel hair regrowth therapies. They are promising and exciting. They’re still years out but it’s cool to think that hair loss may no longer be a thing we have to think about. Just one reason why the future is going to be amazing. #dontdie   Good luck to you friends. Wishing you each the best in maintaining a full head of vibrant hair.    Bryan Disclaimer: this blog is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.