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.

Hi Friend, Until I was 40, I kind of destroyed my skin.Sunburns, poor diet, no skincare routine.Now I'm paying the price. Here's what I'm doing now and what I wish I'd known earlier in life. When I started Blueprint, my skin was in the 98th percentile for damage on some markers, with an average skin age of 64. Now, my skin age has improved to between 37 and 42. Here are a few basics to maintain healthy skin: Exercise. Prioritize your sleep. Eat a healthy, Blueprint-like diet. Consider getting sun earlier in the day and later in the evenings when the UV index is lower. Avoid junk, fried, or highly processed foods, cigarettes, and vaping. The sun is good for you but not too much and not too little. Just the right amount will do. If you’re getting direct sun exposure when the UV index is high (10 am - 4 pm), you can protect your skin with options such as clothing, a UV umbrella, a hat, and mineral sunscreen.   My daily protocol: Face wash morning and night. Sunscreen (mineral). Moisturize (body and face). Targeted Treatments: Use products containing the following active ingredients:  + Niacinamide (morning and night) found in serums or moisturizers. + Vitamin C (morning) typically in a serum.+ Hyaluronic acid (as desired) – usually in a serum or moisturizer.+ Tretinoin (prescription, at night). Spot endocrine disruptors in skin care products:Endocrine disruptors are natural or man-made chemicals that may mimic or interfere with the body’s hormones, known as the endocrine system. These chemicals are linked with many health problems in both wildlife and humans. Next, here are some supplements to support skin health: Collagen (20-30g daily): Pair with Vitamin C to boost collagen synthesisNiacinamide (15 mg in Blueprint Essential Capsules). Hyaluronic acid (120 mg in Blueprint Longevity Mix). Here are some pro tips: UV-tinted windows to block 99% of damaging UV rays. A UV umbrella during high UV index times. Microdosing Accutane (40 mg weekly) for blemish-free skin. Alternatives include over-the-counter retinols. Red light therapy 3x per week. Note: If you don’t have easy access to red light therapy, don’t worry. The basics are a great place to start. To track my progress, we routinely measure the biological age of my skin using multispectral imaging (in the U.S., Visia is a popular choice). It provides detailed views of skin health, including: UV damage. Pore size. Dark spots. And many other indicators. Some wellness clinics offer this service. You can search locally to find one. There a few advanced therapies I've been experimenting with to target collagen production, skin firmness, and overall skin health: Tixel for improved collagen and elastin. Sofwave for improved collagen and elastin. Sculptra to boost natural collagen production (injected in the face). Finally, at Blueprint we are working on some exciting new products to cover all of your skincare requirements. We are developing a cleanser, serum, moisturizer, and SPF that will launch later this year. I’m excited to be on this journey with you. Be well, Bryan