Longevity News Blog

Hi Friend,I didn't realize how terrible my posture was until an MRI showed it was slowly killing my brain.A ticking time bomb of a problem that I've now dramatically improved with these five habits. My team and I went on Red Alert.We discovered through an MRI that my posture was trapping blood in my brain, blocking it from flowing properly to my heart.Was I going to have a seizure? A stroke? I didn't know.We discovered that I have genetically narrow internal jugular veins and my bad posture was dangerously cutting off the flow of blood out of my brain and back to my heart. Even with normal jugular veins, you may be doing the same with poor posture.Our posture norms are pretty bad.• We slump in our chairs all day.• We have really bad habits of looking down at screens on our laps.Poor posture can cause musculoskeletal pain, circulatory issues, digestive problems, impaired lung function, nerve compression, spinal misalignment, increased stress, fatigue, mood changes, lower motivation, and sleep disturbances.Here are the five changes I made and now maintain as habits:1. Imagine you have a string going through your spine up through your head, and it's pulled straight up.Here's the demo:2. Avoid things that invite bad posture; the phone is the worst.When I have my phone up, I hold it up.It's awkward and potentially embarrassing to be the person holding your phone up like this.When I bend my head down 60 degrees, I can feel the pressure building in my brain from the lack of blood flow. 3. Move every ~30 minutes throughout the day.Take a brisk walk; climb some stairs; do some stretches; break out into dance. Anything active. Improved blood flow and a nice reset for posture.4. My physical therapist coached me on these two exercises to strengthen posture muscles.Exercise 1:Note: it's pretty technical and took me time to learn the technique, watch this demo here.Keep your elbows back, your shoulders in this position, and weights in your hand. You want to bring your shoulders up and out.Exercise 2:With your hands on your forehead, resist the pressure of your hands pushing your head back.When doing this, be very patient. Watch this demo here.5. Expect initial soreness as these neglected muscles are engaged.You will find out that it takes a lot of muscle to maintain proper posture.Improving my posture has been one of the most important things I've done in my wellness efforts at Blueprint.Posture carries a profound psychological weight. When you stand tall, you exude confidence and self-acceptance.Improving your posture doesn’t just benefit you; it creates a ripple effect that encourages those around you to be mindful of their own posture as well.In my family, whenever someone spots another person slouching, we make a “zzzzzip” sound. Instantly, the person straightens up, often without even needing to say a word.Be well,Bryan

Can my joints age backwards? I received a cutting-edge therapy aimed at achieving age 18 joints, at a clinic owned by Tiger Woods & Justin Timberlake. I had 300 million young Swedish bone marrow mesenchymal stem cells injected into my shoulders, hips, and joints. The aim: joints to match my total bone mineral density, which is in the top 99.8% for 30-year-olds Wait, what’s going on? Our joints, such as knees and hips, break down with age, resulting in pain, stiffness, and movement restriction. While I do not have any major joint problems, I do experience small aches and pains. We are exploring if we can repair normal age-related damage, restore vitality, and preventatively lessen future deterioration.   The therapy I had 300 million bone marrow-derived mesenchymal stem cells (MSCs) injected into six joints over two days: knees, shoulders, and hips. This therapy was part of a Cellcolabs Clinical trial in the Bahamas, with the MSCs manufactured by Cellcolabs and the injections performed by Dr. Steven Sampson of Physical Longevity .   MeasurementPrior to the therapy, we completed a comprehensive baseline analysis of each joint using MRI and musculoskeletal ultrasound. The findings were: Bilateral shoulder labral degenerative tears with paralabral cysts. Tendinosis in bilateral supraspinatus rotator cuffs with subacromial bursitis. Bilateral knee chondromalacia patella with left knee mild to moderate effusion/bursitis. Bilateral hip gluteus medius tendinosis and bilateral hip Cam impingement syndrome.   These findings sound bad but they are normal wear and tear you'd find in an active 46-year-old.   Therapy planWe aim to improve function, mobility, and athletic performance, eliminate aches and pains, and potentially regenerate tissue to prevent future degeneration. What we did: Intra-articular injections in bilateral shoulders, hips, and knees. Bilateral supraspinatus rotator cuff and bursa injections. Right shoulder anterior labrum injection. Bilateral hip gluteus medius tendon injections.   The cells were prepared and shipped from Sweden, cryopreserved with liquid nitrogen, checked for viability at the point of care, and injected under ultrasound guidance by Dr. Steven Sampson for proper deployment under strict protocol. My blood was sent to Sweden to analyze inflammation, hormone, immune, and DNA longevity biomarkers for post-treatment analysis.   How did it go?  I was pretty sore for three days after the injections. It was hard to walk and use my joints. By day 4, I started loosening up and by day 10 I was back to my normal routine.    Follow up measurement The trial involves follow-up visits at 1, 3, 6, and 12 months. Aside from the study protocol, we will measure my joints again with MRI in six months to assess whether the therapy works. The twelve-month time point will also be informative.   My dad The big idea here: what if every twelve months we did a series of therapies (ourselves, parents and children), that repaired the damage (and injuries) that occurred that year. Time passes, but our bodies remain the same age.  Wouldn’t that be cool. 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.

Hi Friends,   People call me a vampire. It's true, I avoid the sun. But not all the time. Sunlight is good for you, and it also causes accelerated skin aging and cancer.   People fervently want me to get a tan because they assume my pale skin is unhealthy. Our culture mistakenly equates a sun tan with health, but that's far from the truth. Exposure to the sun's UV can harm the skin, leading to premature aging and increasing the risk of skin cancer. A sun tan isn't a marker of good health; it's a sign your skin has been damaged.   In this email I am going to share with you my tips for sunlight exposure, how to get the good without the bad. Sunlight is good   Sunlight helps the skin produce vitamin D. This is good for bones and immune health.   It can increase serotonin, a hormone that promotes mood and calmness.   Natural light helps regulate our circadian rhythm which improves sleep quality. Sunlight is bad  UV rays from the sun break down collagen and elastin. This leads to wrinkles, sagging, and general skin aging.  Large amounts of UV also increase the risk of skin cancers, such as melanoma, basal cell carcinoma, and squamous cell carcinoma. Tips to get the good without the bad:  Get sun exposure when the UV index is below 3; early mornings and late afternoons. Don’t get burned. When the UV index is >4, wear a hat or use a UV umbrella. Use a UV light in the morning to promote your circadian rhythm without the sun. I use a 10k Lux Carex lamp. You can supplement your Vitamin D levels. I take 2,000 IU daily. Use sunscreen that protects against UVA and UVB. I use EltaMD. Use a mineral sunscreen if possible. A burn is potentially more dangerous than a chemical sunscreen. Try to avoid both. If you dislike sunscreen, refer to 1, 2, and 3. 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.

My six-month longevity gene therapy results are in…  In September 2023, I traveled to Roatan, an island off the coast of Honduras, to receive follistatin gene therapy. Humans currently have a maximum lifespan of roughly 120 years. However, gene therapies have the potential to help break through that barrier. Follistatin gene therapy ranks 7th among lifespan studies, extending mouse lifespan by over 30%. My 71-year-old father also received the gene therapy. His life expectancy is 68 based on how he’s lived life. He’s awaiting his six-month results. His ferocious want for life is energizing.   This gene therapy is not FDA approved, so I traveled to Roatán, where there is a special economic zone for these kinds of treatments.    Me as a kid: A kid born with the effects of this gene therapy: My results:  My speed of aging has dropped to 0.64 (a personal best). I now celebrate my birthday every 19 months.   My muscle mass is up by 7% (already in the 99th percentile)   My follistatin levels increased by 160% (2 weeks post-injection)   Don’t Die is humanity's only objective. Gene therapies might bring us a step closer.    Sleep, diet, and exercise remain foundational. These next-generation therapies further bolster our chances of being the first generation that has the choice of saying yes to continuous tomorrows.    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.

  Dark chocolate has many health benefits. However, it can be high in heavy metals. Heavy metals can cause cancer, high blood pressure, kidney disease and low sperm count - things you don't want. The problem is companies don't tell you how much heavy metals are in their products.     I tested 10 supermarket chocolates to determine how good or bad they are for you. I gave each chocolate a score based on total flavanols divided by total heavy metals, and ranked them from worst to best.     \ When I learned how dirty the mainstream food supply was, I started sourcing my own food, including cocoa. Blueprint Cocoa has 537mg flavanols and 2.9 µg heavy metals. The final score for Blueprint Cocoa is 180, over double the number one position of the supermarket brands. You can see the CoA for our Cocoa here.   It's critically important to know what you're eating and to have data on the cleanliness and the positive benefits of your food. As always, I don't care if you buy from me. I share all my research so you have the resources to go out and buy your own products. I want you to be healthy and happy. If Blueprint can be part of that, great. If not, do your thing.    A last note on the companies that we tested; this is not a takedown, this is not to shame them. We live in a vast food ecosystem and it’s very challenging for providers to achieve clean food. Transparency in our food supply chain is a good thing for everybody.   Nobody wins when our food supply is dirty. Nobody wins when we're unhealthy.   It's time we change the world from a Die Economy to a Don't Die Economy.    Be well,   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.

Your skin could be aging you - here's how.

My teeth have caused me a lot of anxiety. When I first started Blueprint I was not in a good place. My gums were receding, my teeth were eroding, and my diet was full of sugar.  I felt helpless and it was hard to look at my teeth in the mirror. If you feel similarly: you are not alone. Caring for your teeth is manageable and reversing damage is possible.  After three years on Blueprint:  My dentist reports “you have the gums of a healthy teenager” My plaque index is 24.4% which is ideal I solved the destructive bruxism I dealt with for 20 years   My gingival and calculus index was 0, the lowest possible and equal to an 18 year old And I’ve reduced my attachment loss by 41% This is important because keeping your mouth healthy is key to overall health. Optimal oral care can prevent tooth decay, gum disease, and even lower your risk of heart disease.  Here is how you can achieve similar results: Ask your dentist: With anything with Blueprint, it’s important to understand your baseline. Ask your dentist to evaluate:  Attachment loss: the loss of supportive tissue around teeth. Poor attachment can lead to tooth loss if severe. Pocket depth: measures from the top of the gum line to the bottom of the pocket where the gum attaches to the tooth. Healthy gums have a pocket depth of 1-3 mm. Three years ago I had several pockets that were 5 mm deep. Plaque index: measures the thickness of dental plaque on the tooth’s surface.  My dentist stained my mouth with a solution that reveals the plaque. She then assigned numbers to the various levels of plaque and on what parts of the teeth. My plaque levels were ideal.  Gums bleed: you want gums that don’t bleed easily. A good sign was that my dentist continually poked my gums trying to get them to bleed but was unsuccessful. She mentioned that my gum health is better than many of the teenagers she sees, setting aside those with bad oral health habits. Oral care protocol: Nine steps you can follow to get your oral health in order: Waterpik: The first thing I do in my protocol is use a water pick. It uses a high-pressure stream of water to remove food, plaque, and bacteria from hard-to-reach places. Morning & night. - Amazon Floss: After using the Waterpik to loosen particles, I use floss for plaque and debris removal. I use Dr. Tongue's because it's thicker and showed a 25%+ increase in plaque removal in studies we reviewed. Morning & night. - Amazon  Brush: I use an electric brush, but you may prefer a manual. I enjoy soft bristles as it cleans effectively without unneeded harshness on the tooth or gums. Morning & night. - Amazon  Toothpaste: I am currently using two types of toothpastes, neither of which have fluoride. Morning & night. - Amazon Tongue Scraper: This is a game changer. If it’s not part of your oral routine, I encourage you to try. It can significantly improve oral hygiene. Morning & night. - Amazon  Mouthwash: If you plan on smooching that special someone, you can freshen up with a Xylitol mouthwash. Give your partner the very best. Morning & night. - Amazon  Tea Tree Oil: I previously used tea tree oil, 2-3 drops with 2 oz of water. Recently I discontinued using it. Years ago it helped improve my oral health. Now that my baseline is back to ideal I have not needed it in my protocol. - Amazon Bruxism Device: For 20 years I was grinding my teeth at night. If you have Bruxism, I strongly encourage you to address it. A dentist on Blueprint recommended the SomnoDent Bruxism Device, and for the first time in my life, my Bruxism has stopped. Wear while sleeping. - Link Cleanings: Make sure you visit your dentist at least 2 times a year. It is important to identify problems early and remove hardened plaque. Even with diligent brushing and flossing at home, it's difficult to remove all plaque from your teeth.   Oral Hygiene Tips: Reduce sugar: Try sugar alternatives like Trehalose, Monk Fruit, Xylitol, and Allulose.  Acidic Liquid: Avoid extended exposure to acidic fluids, such as coffee and lemon water. Avoid dry mouth: Staying hydrated. Saliva protects your teeth by washing away food debris, neutralizing acid, carrying essential ions like calcium, which help remineralize your enamel, making it stronger. Wait to brush: I avoid brushing my teeth 30 minutes after eating as tooth enamel is temporarily softened.  Travel Toothbrush: If I spend the day on-the-go, I’ll take a travel toothbrush with me. Throughout the day you can sneak away to a bathroom and give your teeth a clean.    Follow these steps and you’ll be off to a great start.   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.

High-quality sleep changed my life. It took me years to build the habits and systems that led to eight months of 100% perfect sleep. As far as I know, this is the best in the world. I’m going to teach you the habits for excellent sleep. We all know the energizing feeling of a great night’s sleep. It rejuvenates the body, boosts brain function, powers the immune system immunity, and regulates hormones. It’s the foundation for well-being and longevity. On the other hand, sleep deprivation impairs. Being constantly awake for 18 or 24 hours is equivalent to having a blood alcohol content of 0.05% or 0.1%, respectively. In the U.S. 0.08% is considered legally intoxicated. Also, get six hours or sleep or less on average and you’re 4.2x times more likely to develop the common cold.  And if you need any more motivation, one night with 4 hours of sleep showed a 70% reduction in the activity of natural killer cells in 18 out of 23 participants. One night of subsequent normal sleep was enough to restore NK activity to its baseline. Natural killer cells are what’s killing cancer cells among other functions. Preclinical studies have established a causal link between the lack of sleep inhibition of immune surveillance and increased tumor growth in animal models. Sleep deprivation diminishes cognitive functions, slows reflexes, and gives rise to poor decision-making. It’s linked to heart disease, diabetes, obesity, anxiety, depression and weakened immunity.  If you only do one thing for your health: sleep.  Learn 10 habits.     Reframe Your Identity: You are a professional sleeper Make sleep your #1 priority. Nothing influences your conscious existence more. Plan your day around sleep. It’s the most important appointment in your calendar.  Get buy-in and support from others by explaining your priorities. Ignore those who say sleep is for the weak. They’re drunk from sleep deprivation.  Sleep will make you a top performer. Create a 30-60 minute Wind-Down Routine: Set a specific time each evening to start wind down, for example: Engage in relaxing activities like reading or taking a warm bath. An online randomized clinical trial on 991 subjects concluded that reading a book in bed improved sleep quality in a majority of participants, as self-reported by the participants using SQS scoring. Practice mindfulness or deep breathing exercises. In a wide meta analysis, mindfulness meditation outperformed controls and proved equivalent to medications in treating sleep disturbances. Listen to soothing music: Soft, calming music can help signal that it's time to sleep. In a study on 94 students, soothing classical music outperformed a negative control and an audiobook at improving sleep quality and reducing depression. In older adults too, a meta analysis of 9 studies with 489 participants showed significant improvements with sleep latency, duration, and efficiency with various music interventions in multiple settings and countries. Get Morning Light:  Get outside within the first 15-30 minutes of waking to set your circadian rhythm and boost mood. Use a light therapy device if natural sunlight isn’t available. Regulate Evening Light:  Dim the lights one to two hours before bedtime to create a relaxed atmosphere. Use warm lighting in the evening. Even better, use a red light. Plus it’s a cool vibe. Install blue light filters on your devices (i.e. f.lux) and consider blue light-blocking glasses. Limit screen time at least an hour before bed and blackout your bedroom. Regulate Your Bedroom Temperature:  Keep your bedroom temperature between 60-67°F (15-19°C). Choose breathable bedding and light sleepwear. Use fans or cooling devices and consider taking a warm bath before bed.  Ventilate your room and or use a temperature-controlled mattress if possible. Track your sleep patterns with a journal or sleep tracker. Keep a Consistent Bedtime:  Choose a bedtime that allows for 7-9 hours in bed each night. Avoid scheduling late nights and be consistent even on weekends. Set an alarm for winding down. Track your sleep patterns with a journal or sleep tracker. Curate Your Sleep Environment: Ensure your bedroom is quiet, dark, and cool. Invest in a comfortable mattress and pillows. Remove distractions and keep your bedroom clean and clutter-free. Consider using a noise machine to offset environmental sounds or earplugs if necessary. Eat your Final Meal of the Day Hours Before Bed:  For years I tested my eating times on sleep quality and landed at 11 am being the best for high quality sleep. By the time I go to bed at 8:30 pm, primary digestion is done and my resting heart rate is around 47-49 bpm. If I eat later in the day, my resting heart rate will be between 55-58 bpm because my body is still digesting food and it will lessen my sleep quality by ~30%. But you don’t need to do what I do. Try to have your last meal of the day at least two hours before bed and avoid large meals close to bedtime. You can experiment extending to eating your final meal of the day 4 and 6 hours before bed and assess whether it improves your sleep quality. Eating close to bed creates large metabolic demands on your body, causes blood glucose fluctuations, reduces melatonin production, and disrupts your body’s natural process of lowering core body temperature. Like me, you may find that certain foods such as pasta and breads reduce the quality of sleep.  I was very surprised to see how much food positively and negatively affected my sleep.  Avoid Stimulants Before Bed:  Try to avoid caffeine, alcohol, and other stimulants at least 10 hours before sleep. I don’t consume caffeine or alcohol. They each disrupt my mood and negatively affect my sleep. But that’s me. You can find what’s right for you. Caffeine has a half life of 6 hours in the blood. That means that consuming a cup of coffee 6 hours before bedtime is equivalent to drinking half a cup immediately before going to bed! Caffeine manipulates brain cells by blocking their sensing of declining energy levels (blocking adenosine receptors). And this sense of declining energy levels is essential for your brain to switch to sleep mode. Caffeine in your system close to bedtime can also interfere with your sleep phases and quality later in the night. You might think that alcohol, as a depressant, helps you sleep faster. That may be true, but alcohol also has a negative effect on your sleep quality. Alcohol reduces REM sleep, increases sleep fragmentation (frequent awakenings), and can exacerbate existing medical conditions Opt for herbal teas or other relaxing drinks in the evening. Gather Data:  Track your sleep habits and patterns with a journal or sleep tracker. Use the data to make informed decisions and adjustments to your routine. Continuously monitor and tweak your habits to optimize your sleep quality.   Print out the attached checklist to track your progress or download here.   Improving sleep is a journey. Take it one step at a time and start by focusing on reshaping your relationship with sleep.  You've got this.  Sleep well, 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.