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Blueprint Design Guide

This web site 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.
Bryan Johnson’s exact Blueprint is likely neither yours nor mine.

Blueprint is a system that needs & calls for your health journey to be personalized. I've crafted this guide to help you design your very own Blueprint.

Step 1: Establish BaselineOnly what you can measure you can improve.

Any health journey begins with understanding where you're starting from. Data is key here. Like my early days with a Fitbit, if you've got a wearable, you're off to a good start.

My Data Tracking Tech Stack:

Based on what your wallet allows, I recommend:

Body Markers:

Weight, Height, BMI
Waist Circumference
Resting HR
HRV

Fitness Tests:

ACSM Fitness Tests
The Cooper test for VO2 Max
Dead Hang (aim for +1min)
Wall Sit (aim for +2min)

Blood Test:
Aim for a comprehensive blood panel (around 50 markers) every 3 months. Free guides that helped me:

Epigenetic Age Test:

Good Article on history of Epigenetic Clocks
I used: TruDiagnostics - necessary to compete in the Rejuvenation Olympics
Others: novos DunedinPACE, Elysium, neotes, MyDNAge, TruMe Labs

Step 2: Set Goal(s)With your baseline in hand, it's time to set your sights on what to improve. For me, the journey was about shedding unhealthy habits first (e.g. smoking) and then finding balance. Typically we want something along those lines:

These goals or steps are neatly interconnected, but of course it is not a linear journey, i.e. you can start working out and attempt to rid yourself of weekend binges at the same time.

Be honest about where you're at. Trying to juggle too much too soon can be counterproductive & demotivating (believe me, I’ve been there plenty of times.)

I usually pick one thing to start and one to stop in a quarter.

Step 3: Design ProtocolGet the fundamentals right first - mental health, consistent quality sleep & exercise, and a nutritious diet. Start with the one thats easiest for you, then build from there. Use your baseline data to make informed decisions on which actions to take and what changes to make. Compile them in a list, sorted by areas.
I work with the 5 pillar framework because every section is significant enough for me to stand on its own. Feel free to use it, but if something else works for you better, then great!

Next, think about automations and habits:

Internal: Form Habits → after sticking to a new routine for ~60 day it does not cost extra mental energy to do it. Then its a habit.

External: Automations → Meal prep (see my guide below) is the big one, feasible for most. More automations: Get a fitness coach, outsource blood work interpretation or supplement composition + many more. All depending on your preference and budget.

Step 4: Get StartedNow, dive in. Start with changing one habit at a time, monitor for a month or so, then tweak. My journey involved a lot of trial and error but each step brought new insights.

Step 5: Track Progress
Regularly monitor and adjust your protocol based on ongoing data. This includes revisiting your fitness test results and biomarker levels to gauge progress. The cycle repeats from here on, and with new data, you'll establish a new baseline. Repeat this process as necessary to develop a protocol that suits you for the long term.

In my case, it took 5 years of trial and error to get the basics right. Now, I'm at a point where I can experiment with fine-tuning through supplements and a consistent fitness routine. Looking back, I would have started differently, but I'm confident that you can achieve significant progress within just a year.

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© 2024 Marius Krebs, Fountain-of-Youth.com

Blueprint Design Guide