Protocol
A health protocol targeting mind & body wellness.
Timeline
Section titled “Timeline”08:00 - 10:45: Morning routine
- Wake up, urinate
- Oral care
- Skin care
- SLIT
- Record weight [link]
- Nutty smoothie + full spectrum light exposure + breakfast supplements
- Defecate
- Light work
10:45
- Leave for gym (strength or zone 2 cardio)
- Intra-workout shake
12:15
- Post-workout snacks
- Dry sauna protocol
- Warm then cold shower
13:00
14:00
- Deep work
18:00
20:00
- Filtered shower
- Oral care
- Skin care
- Saline + xylitol nasal rinse, every other day [link]
21:00
22:15
- Gaming + water cutoff
23:00
- Sleep supplements
- Read
00:00
- Fall asleep
Nutrition
Section titled “Nutrition”Daily macros
Section titled “Daily macros”| Macro | Amount |
|---|---|
| Calories | ~2660 kcal |
| Protein | ~152 g |
| Fat | ~90 g |
| Carbs | ~306 g |
Nutty smoothie
Section titled “Nutty smoothie”| Ingredient | Amount |
|---|---|
| Kefir | 240 mL |
| MicroVitamin+ v7 powder | 1 scoop [COA] |
| Extra creatine | 2.5 g |
| Raw whey protein isolate | 1.5 scoops |
| Oatmeal | 27 g |
| Ground flaxseed | 1 tsp |
| Chia seeds | 2 tsp |
| Walnuts | 6 g |
| Macadamia nuts | 26 g |
| Almonds | 12 g |
| Frozen wild blueberries | 50 g |
| Frozen sweet dark cherries | 3 cherries |
| Pomegranate juice | 60 mL |
| Blueprint Bryan Johnson Cocoa Powder | 1 scoop (~6 g) [link] |
| Sunflower lecithin | 2 tsp |
| Inulin | 1 tsp |
| Macro | Amount |
|---|---|
| Calories | ~805 kcal |
| Protein | ~42 g |
| Fat | ~42 g |
| Carbs | ~67 g |
Intra-workout shake
Section titled “Intra-workout shake”| Ingredient | Amount |
|---|---|
| LMNT electrolyte packet | 1 |
| Water | - |
Post-workout snacks
Section titled “Post-workout snacks”| Ingredient | Amount |
|---|---|
| Raw whey protein isolate | 1.5 scoops |
| Medium banana | ~120 g |
| Macadamia nuts + almonds | small handful (half and half) |
| Water | - |
| Macro | Amount |
|---|---|
| Calories | ~195 kcal |
| Protein | ~24 g |
| Fat | ~0 g |
| Carbs | ~27 g |
Super veggie hummus
Section titled “Super veggie hummus”| Ingredient | Amount |
|---|---|
| Black lentils | 45 g dry (~150 g cooked) |
| Broccoli (head + stalk) | 250 g |
| Cauliflower | 150 g |
| Mixed mushrooms | 50 g |
| Garlic | 1 clove |
| Ginger root | 3 g |
| Lime | 1 |
| Cumin | 1 tbsp |
| Hemp seeds | 1 tbsp |
| Extra virgin olive oil | 1 tbsp |
| Vera salt | 1/2 tsp |
| Cracked black pepper | 1/2 tsp |
| Macro | Amount |
|---|---|
| Calories | ~570 kcal |
| Protein | ~28 g |
| Fat | ~22 g |
| Carbs | ~64 g |
Sweet potato plate
Section titled “Sweet potato plate”| Ingredient | Amount |
|---|---|
| Sweet potato | 675 g |
| Lean ground turkey or beef | 1/2 lb |
| Kimchi | 50 g |
| Extra virgin olive oil | 1 tbsp |
| Grape/cherry tomatoes | 7 pieces |
| Jalapeno | 1 |
| Lime | 1/2 |
| Macro | Amount |
|---|---|
| Calories | ~1150 kcal |
| Protein | ~58 g |
| Fat | ~33 g |
| Carbs | ~148 g |
Supplements
Section titled “Supplements”Breakfast supplements
Section titled “Breakfast supplements”| Ingredient | Amount |
|---|---|
| Fish oil capsules (Nordic Naturals) | 975 EPA, 675 DHA (1920 mg total, 3 capsules) [COA] |
| Ashwagandha root & leaves extract | 120 mg |
| Rhodiola root extract | 300 mg (9 mg rosavins) |
| Kyolic garlic | 2 capsules |
| Vital Proteins Collagen Peptides | 1 tbsp (5 g) |
| NOW Glucosamine & Chondroitin with MSM | 3 capsules (1.1 g glucosamine, 1.2 g chondroitin, 300 mg MSM) |
| Vitamin D3 (Thorne) | 2000 IU |
| Hyaluronic acid (PureClinica triple strength) | 300 mg (1 tablet) |
| Fexofenadine | 180 mg (daily through spring; will revert to as needed after) |
Dinner supplements
Section titled “Dinner supplements”| Ingredient | Amount |
|---|---|
| Kyolic garlic | 2 capsules |
| Extra virgin olive oil | 1 tbsp |
Sleep supplements
Section titled “Sleep supplements”| Ingredient | Amount |
|---|---|
| Magnesium glycinate | 120 mg |
| Glycine | 2.5 g |
Total daily collagen: 17.5 g (12.5 g from MicroVitamin+ v7 + 5 g standalone).
Appendix
Section titled “Appendix”Changelog
Section titled “Changelog”| Date | Change | Details |
|---|---|---|
| Mar 22, 2026 | Moved dinner fish oil capsule to breakfast (3 capsules all at breakfast) | Simplify dosing |
| Mar 22, 2026 | Reduced additional Vitamin D3 from 3000 IU to 2000 IU (3000 IU total) | Season change and initial ramp-up complete |
| Mar 11, 2026 | Stopped melatonin IR/XR 1.5 mg | Waking up at 5 AM; unclear if caused by temperature change or melatonin, but previously observed similar pattern with Dr. Brad’s sleep formula (which contains melatonin) |
| Mar 9, 2026 | Reverted lime to 1/2 in sweet potato plate | Urine pH measured slightly acidic, not alkaline; still monitoring |
| Mar 9, 2026 | Reverted sweet potato plate nuts to half almonds, half macadamia nuts | Urine pH measured slightly acidic, not alkaline; still monitoring |
| Mar 7, 2026 | Added melatonin IR/XR 1.5 mg (microactive, Life Extension) | Adjusting to daylight savings; will continue until Dr. Brad releases sleep v2 with 300 mcg Melotime melatonin |
| Mar 6, 2026 | Added PureClinica triple strength hyaluronic acid 300 mg (1 tablet) | Knee support; extra bottle available |
| Mar 6, 2026 | Added 1 additional Nordic Naturals omega-3 (3 total/day) | Extra skin support for eczema |
| Mar 5, 2026 | Changed fexofenadine from as needed to daily (180 mg) | Spring seasonal prep; proactive systemic inflammation reduction; will revert to as needed after spring |
| Feb 26, 2026 | Reduced lime in sweet potato plate | Oxalate reduction; overly alkaline urine |
| Feb 26, 2026 | Changed sweet potato plate nuts from almonds to macadamia nuts | Oxalate reduction; overly alkaline urine |
| Feb 26, 2026 | Changed Roma tomato to grape/cherry tomatoes (7 pieces) in sweet potato plate | Taste / ease of cutting |
| Feb 26, 2026 | Removed avocado from sweet potato plate | Allergies and systemic inflammation |
| Feb 25, 2026 | Increased additional Vitamin D3 from 2000 IU to 3000 IU (Thorne, 4000 IU total) | Seems safe; supports eczema skin barrier; been low for a while; consider adjusting back in spring/summer when sun exposure increases |
| Feb 23, 2026 | Added Vitamin D3 2000 IU additional (Thorne, 3000 IU total) | Function blood panel: low at 36 ng/mL on 1000 IU from MicroVitamin+ |
| Feb 19, 2026 | Changed saline + xylitol nasal rinse to every other day | Getting warmer; avoid over-drying sinuses |
| Jan 29, 2026 | Removed Ceylon cinnamon from Nutty smoothie | Heavy metal (lead) contamination risk across available brands; insufficient COA transparency from suppliers |
| Feb 4, 2025 | Started fexofenadine as needed (180 mg) | 24-hour antihistamine |
| Jan 30, 2025 | Added NOW Supplements Glucosamine & Chondroitin with MSM | 3 capsules daily (1.1 g glucosamine, 1.2 g chondroitin, 300 mg MSM) |
Oral care
Section titled “Oral care”Morning
- Nano-hydroxyapatite toothpaste [link]
Afternoon
- Mastic gum [link]
Evening
Skin care
Section titled “Skin care”Morning
Afternoon
- Sunscreen [link]
Evening
- Cleanser
- Retinal 0.2% emulsion (Mon/Wed/Fri) [link]
- Moisturizer
Shaving
Air quality
Section titled “Air quality”Water quality
Section titled “Water quality”- Tank based reverse osmosis [link]
- FilterBaby 2.0 sink filter [link]
- Weddell Duo shower filter [link]
Dry sauna protocol
Section titled “Dry sauna protocol”- Saturate towel in cold water and wrap it around the genital region for protection.
Sleep system
Section titled “Sleep system”- White TENCEL™ Lyocell sheets and pillowcases [link]
- Purple Harmony latex pillow (low height) [link] + 0.8” latex insert [link]
- Verilux HappyLight Luxe [link]
- Spectra479 blue light blocking amber glasses [link]
- Stainless steel litter box [link]
- Tofu litter with occult blood test [link]
- Clinoptilolite zeolite (ammonia neutralizer) [link]
Supplement breakdown
Section titled “Supplement breakdown”MicroVitamin+ v7
Section titled “MicroVitamin+ v7”| Ingredient | Amount |
|---|---|
| Thiamine (B1) | 0.9 mg |
| Riboflavin (B2) | 0.975 mg |
| Vitamin B3 (nicotinamide) | 35 mg |
| Vitamin B4 (choline bitartrate) | 181.5 mg |
| Pantothenic acid (B5) | 3.75 mg |
| Vitamin B6 | 1.275 mg |
| Biotin (B7) | 22.5 mcg |
| Methyl-folate (B9) | 200 mcg |
| Methyl-B12 | 12 mcg |
| Vitamin C | 45 mg |
| Vitamin D3 (vegetarian) | 25 mcg (1,000 IU) |
| Vitamin K2 (MK-7) | 90 mcg |
| Chromium (chromium picolinate) | 17.5 mcg |
| Copper (cupric sulfate) | 0.45 mg |
| Iodine (potassium iodide) | 112.5 mcg |
| Manganese (manganese glycinate) | 1.15 mg |
| Magnesium (magnesium taurate) | 126 mg (elemental) |
| Potassium (potassium chloride) | 99 mg |
| Selenium (selenocysteine) | 27.5 mcg |
| Zinc (zinc glycinate) | 8.25 mg |
| Boron glycinate | 1 mg |
| Hyaluronic acid (sodium hyaluronate) | 200 mg |
| TMG (betaine) | 500 mg |
| Lycopene | 300 mcg |
| Lutein | 250 mcg |
| Bovine collagen peptides | 12.5 g |
| Creatine monohydrate | 5 g |
| Psyllium husk powder | 2.5 g |
| Taurine | 1 g |