my first 100 days of blueprint in 2025

This experiment is the ultimate clash between discipline, resilience and the science of better living. For 100 days, I will be prioritizing the highest impact elements of lifestyle change and adaptation to derive massive results for wellbeing and longevity.

My main objectives are to retain the primary elements of Brian Johnson's Blueprint, first principle thinking, the 80-20 rule and a generous dose of just going at it. If anything is missing or requires special tailoring, I will use my background in academic research to plow through the myriad of information in the fields of sports medicine, sleep neuroscience, nutrition and longevity. I however, will refrain from doing so until the basic tenets have been properly respected through the challenge, as they are bound to yield the most results.

• (S) Optimize sleep quality, and overall recovery
• (M) Enhance flexibility, physical posture, performance and strength
• (E) Support longevity through metabolic health and targeted nutrition

Rules of engagement

Sleep 🛌

• Wake up closest to sunrise
• Bedroom at 15–19°C
• Stop screens 1 hour before bed
• Natural sunlight within 30 minutes of waking
• Magnesium bisglycinate (200–400 mg) and melatonin (0.3–1 mg) 30 minutes before bed.

Nutrition 🍖

• Adjust to support activity and caloric needs (~10% caloric restriction is often optimal for longevity).
• Aim for 25–30% protein, 30–40% carbs, 30–40% fats.
• Avoid processed foods, sugar, and trans fats.
• Stop eating at least 3 hours before bed. Ideally, I would increase that window as much as possible, which may be hard for social reasons. I will track and see how it affects me.

Movement 🏋🏻‍♂️

• Strength training with compound lifts (deadlifts, squats, chin ups, dips, shoulder press)
• Zone 2 cardio 2-3 times a week (~120–140 bpm) for 30–60 minutes weekly.

Expected results

• Improved autonomic nervous system balance through higher HRV (Thayer et al., 2012).
• Better executive functioning and working memory, from the consistent movement and adequate sleep (Hillman et al., 2008; Walker, 2009).
• Stabilized blood sugar levels from the more structured and circadian intake of meals, supplements and physical activity (Hawley et al., 2015).
• Lowered levels of inflammatory markers such as C-reactive protein (CRP) and interleukin-6 (IL-6) (Petersen & Pedersen, 2005; Irwin, 2015).
• Potential extension of telomere length and reduction in biological age, as indicated by adherence to evidence-based sleep, nutrition, and exercise protocols (Blackburn et al., 2015).
• Encourage resilience and the formation of long-lasting habits

Data and tracking change

Tools for measurement include WHOOP 4.0, Dexcomm G7, Renpho Wi-Fi scale and MacroFactor.

Weekly and daily actions

• Nutrition will be logged at least 70% of the days during the contest period using MacroFactor’s food logger.
• Weight will be logged at least once per week in MacroFactor.
• Weight will fluctuate as a maximum of 1.5% of bodyweight or 2 lbs./week (whichever is higher) on average during the contest period.