Ingredients state, “cocoa powder”, yet it doesn’t mention the actual amount of Cocoa in the powder itself.

I’m collecting 10,000 glucose measurements across my menstrual cycle… 

• I eat the same thing 
• wear a CGM 24/7 
• track my hormones daily

We’ll see how my body handles the same food differently

Here's why…

During this experiment:

+ I eat the same meals
+ same portions
+ every calorie counted 
+ chosen by a medical team 

By keeping my food fixed, we will be able to track changes that are caused by my hormones fluctuating (and not by food). 

This sensor lives in my arm 24/7.

It fires a tiny needle into my body and instantly retracts it… leaving behind a soft, flexible filament about 5mm long. 

Its tip is coated with an enzyme that reacts with glucose, and that reaction creates a tiny electrical current.

More glucose = more current.

The sensor converts that current into a glucose reading every 5 minutes, collecting ~10,000 per cycle.

It's called a continuous glucose monitor (CGM). 

What does this mean for women?

The best study to date (49 women) found glucose runs around 5% higher in the two weeks after ovulation.

If the pattern is real and measurable, it means the same breakfast can hit your body differently each week…

For women near the diabetic threshold, food choices carry extra weight in the two weeks after ovulation… the same meal lands on a body that's already working harder. And among diabetic women of reproductive age, almost 1 in 3 don't know it. 

I am just finishing my first full cycle… it is in data analysis now.

My second cycle starts in the coming days.

We’re asking questions like…

+ Did my glucose rise before my period?
+ How did my lipids change? 
+ Did this predict any other changes? 

If you're new here:

I am becoming the world's most measured woman. Essentially the female equivalent of Bryan Johnson (my boyfriend).

We're spending $2.6m collecting 14 million data points on my menstrual cycle… because female health is desperately understudied.

We'll share everything here, the wins and the failures, so follow along to find out what happens. 

Great reminder for why Bryan puts so much emphasis around air quality.

Hi there

just looking for feedback on my subscription.

So every 3 months I get:

• 30 day supply of Omega 3
• 90 day supply of advanced anti-oxidants
• 1 bottle of EVOO
• 30 day longevity mix
• 90 day suply of essential capsules

I also take 2mg of chialis most days.

any feedback welcome, particularly if you think i can cancel some of the above (e.g. if it overlaps) or how I should take it each day.

many thanks!

I have learned that the optimum intake requires spending some period of time in afternoon sun to recieve UV B rays with skin exposed. This time window will vary skin tone to skin tone. A valid alternative is to take oral/injection supplement.

But let's say that you want to go for sunlight absorption then how would you do it? Such as, you could cover your face to save face from damage as skin is thinnest and it ages fastest in that area. What else would you do?

Cacao powder retains more nutrition than cocoa powder due to minimal heat.

Also, it is not very clear to me if Bryan takes cacao but calls it undutched cocoa powder or if the two are different. If someone could clarify this, it would be helpful.

Not going for synthetic origin supplements.

Hey everyone, I need some serious advice, a reality check, and a battle plan. I’m a 21-year-old male, and I recently ran my comprehensive blood work through the Morgan Levine PhenoAge calculator. The result completely terrified me: it says my biological age is 44.23 years old (a +23 year difference).

I am highly motivated, willing to work incredibly hard, and ready to do whatever protocol is necessary to fix this. But first, I need to know if this is actually reversible or if I'm just being penalized by the algorithm for a few skewed hematological markers.

The PhenoAge Inputs

Albumin: 3.51 g/dL (Low-normal, penalizing me)

Creatinine: 1.0 mg/dL (Optimal)

Glucose: 81 mg/dL (Optimal)

hs-CRP: 1.0 mg/L (Estimated/Guessed, wasn't on the panel)

Lymphocyte %: 18.2% (Normal, but algorithm wants it higher)

MCV: 98.5 fL (HIGH - heavily penalizing me)

RDW: 18.4% (HIGH - absolutely destroying my score)

ALP: 64.8 U/L (Optimal)

WBC: 7.4 x10\^9/L (Normal)

Is it actually possible to bring my PhenoAge down to ~21? If Yes, How much time would it take for me to get it down to 21?

What is the ultimate "work hard" protocol? I will change my diet, take the right methylated supplements, lift weights, do Zone 2 cardio, whatever you say. Give me the brutal, no-sugarcoating truth on how to fix these specific biomarkers.

Bryan reportedly stopped taking NAC, Ginger and Curcumin a while ago, and as of now it seems that it has been phased out of not just his protocol, but also the actual blueprint website.

If anyone has any information on this, that could help clarify what happened to this supplement, it would be greatly appreciated.

The protocol is exhaustively documented, which makes the additions people make on their own more interesting than the parts they copy. Whatever you added presumably reflects either a personal marker, a piece of research he hasn’t weighted the same way, or a bet on something newer. What went in, and has anything you added earned its place?

The uncomfortable middle is a compound with plausible mechanism, promising early data, and no long term human outcomes. Waiting for certainty means waiting a decade. Acting early means being the experiment. I don't think there's a clean answer but I'd like to hear how people actually make the call. Do you set a threshold, cap how many unproven things you'll run at once, or something else?

A While back Bryan mentioned that he was going to do research on EMF and its effects on the body, sleep, and overall health. I have not seen or heard anything else about it since and was wondering if he has released any of that data or recommended specific studies other than having the Wi-Fi router outside of the bedroom?

Thanks!

Soaked/unsoaked or hulled (hemp hearts)whole

More perfect union recently did this video documentary on driscolls farms.
They uncovered that many of the berries that are commercially available in grocery stores in america are above legal limits for cancer causing pesticides, especially those that went to canada. With the fda regulations being more lax than ever before, are you switching your fruit consumption to something not number 1 on the environmental working group’s dirty dozen list? If so what?

strawberry farms and pesticides

Hi,

I have not been following this in the last year. I miss the nutty pudding stuff. Do they still sell that?
and is the rest of Bryan's current diet pretty much the same?

seeds nuts protein chocolate berries for breakfast

greens and beans lunch

greens and sweet potato and more lentils dinner more or less or are there big changes?

I see his meals have more variety now with the chef and photos but wondering if the breakdown is the same? still no grain?

thanks!

If you’re a woman…

…with high cholesterol
…in your 30s
…you may be misdiagnosed

In one study, ~6% of women were labeled with high cholesterol… when they were tested again later in their cycle, their results came back ‘normal’.

First half of cycle = higher.
Second half of cycle = lower.

Your cholesterol can swing by 19% depending on the day you get your blood drawn.

It moves monthly with your hormones. In the first half of your cycle, your cholesterol reads high. After ovulation, it falls, hitting its lowest right before your period starts.

When I found this out, I was shocked.

Why does no one know this?

The answer took me down a rabbit hole.

When your blood lab results come back, there’s a “normal range” printed next to each number. That range is created by measuring a big group of people, and calling the middle ‘normal.’

But for decades of blood draws, cycle days weren’t recorded… so their cholesterol variation was invisible.

Then, it got worse in 1977 when the FDA excluded women of childbearing age from early drug trials for 16 years.

So it wasn’t until 2010 when the first rigorous, large-scale proof came back that cholesterol changes with the cycle. A female health study looked at blood biomarkers and compared them with cycle data.

It took 60 years to figure that out.

And yet, it’s 2026, another 16 years later, and the reference ranges are still outdated.

So… why hasn’t this been fixed?

Here are 7 reasons why…

And all of them are easy to fix

#1.
Most doctors don’t know. It is not in their training or guidelines.

#2.
The lab companies haven’t built for it. There’s nothing stopping blood collection companies ( like Quest or LabCorp) from adding this. They set their own systems… they just haven’t prioritized it. And the individual who takes your blood has nowhere to note what cycle day you’re on.

#3.
Self-reported Cycle days. Most women were never taught to track their cycles. The education is thin, and full of myths (most women don’t ovulate on day 14). Even a woman who tracks carefully may have imperfect information. For example, ovulation shifts month to month, and sometimes it’s skipped.

#4 
You can confirm cycle phase with a blood or urine hormone measurement alongside the draw. It’s just that nobody has added this step.

#5.
The data already exists. The 2010 study measured hormones and cholesterol across hundreds of women’s cycles. That’s enough to build a first version of phase-specific ranges. Validating it at scale would take more data, but collecting it is now trivially cheap.

#6.
We repeat the test, but still ignore the cycle. Cholesterol is often checked more than once, which can help smooth out biological variation. But those repeat tests usually aren't timed to the menstrual cycle.

#7.
Ranges only change when someone decides to change them. There's no central body that sets reference ranges... each lab company adopts and verifies its own. When pediatric ranges turned out to be wrong, a research group rebuilt them from thousands of healthy kids and labs adopted the results. The same thing could be done here. It's just that no one has started.

The data to fix this is completely collectible.

A third of American women already track their cycles on their phones.…. and the biobanks have millions of cholesterol results. Nobody has put the two halves together.

Insanely… cholesterol is not the only marker that varies across your cycle. In one study, about 50% of the molecules measured in women’s blood and urine moved with the cycle. And yet… it’s still almost entirely unknown.

So I am running my own experiment…

I’m collecting 14 million data points on my menstrual cycle... my brain, blood, skin, saliva, grip strength, etc. We’re spending $2.6 million on this.
This will be the most quantified menstrual cycle ever.

We’ll post all results here (good and bad, wins and failures) with you for free.... sharing all the practical insights.

My hope is that we can put words and numbers to the female experience.

I hear mix things on the supplements some people say it’s essential especially for brain health other people don’t. Anyone has studied this extensively?