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r/blueprint_

▲ 5 r/blueprint_+1 crossposts

What is the easiest adjustment you made to your dinner routine that noticeably improved your mornings?

It is wild how much what you do in the evening dictates how you feel at 7:00 AM:

  • Eating dinner an hour earlier so there is a real buffer before bed
  • Swapping heavy raw salads or late-night sweets for warm, light soups
  • Skipping cold drinks with the meal and just having warm water or herbal tea
  • Taking a gentle 15-minute walk instead of lying down on the couch immediately

If you had to pick just one change to your evening routine that stopped morning grogginess or morning bloating, what worked best?

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u/Connect-Soil-7277 — 6 days ago
▲ 6 r/blueprint_

For those who don’t use Snake Oil - what is your olive oil of choice?

Trying to find a affordable options out there. I use Trader Joe’s cold press because it’s sourced from America.

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u/IAMTHESILVERSURFER — 8 days ago
▲ 25 r/blueprint_

My top 10 takeaways from Dr. Rhonda Patrick's new episode on the science of blueberries for vascular and brain health

What's up everyone. Dr. Rhonda is back with a banger. New solo episode about the science of blueberries. Honestly let me tell you right now... there's just no reason not to have 1 cup per day. This is what I learned.

ok let's get into it

  1. Blueberries are absolutely phenomenal for vascular function. Let me tell you. This was the biggest point of the episode. They help your arteries widen when tissues need more blood. 1 cup/day is what you want here. She talked about a study where half a cup/day didn't do nearly as much
  2. Blueberries improve post meal-glucose control (so like 1-3 hours after the meal, your blood glucose is going to be lower had you eaten them with the meal)
  3. They improve memory and something known as "cognitive flexibility" (basically task/rule switching if I recall). She also mentioned some data showing older women who regularly ate them were 1.5-2.5 years younger cognitively.
  4. The data around dementia is pretty wild, something like upwards of a 33% lower risk of dementia if you regularly eat them (might even be higher depending on what study you look at)
  5. One study found a 22% increase in insulin sensitivity (without any weight loss at all) in people who ate ~2 cups per day for 6 weeks - the data here is murkier, but overall the people who stand to benefit most from blueberries are those with already impaired glucose handling (people with poor metabolic health)
  6. Of course she discussed the banana backlash a bit. It got technical lemme tell ya. But long story short... an enzyme in bananas degrades blueberry polyphenols, so if you're trying to maximize polyphenol absorption (and why wouldn't you be), just avoid consuming them at the same time (like in a smoothie). But listen, if you still have beef with this, listen to the timestamp. It sounds like the argument against "it was a small study" is these are enzymatic reactions and it happens no matter what
  7. Blueberries actually don't really seem to improve exercise performance that much... BUT some solid signals for boosting recovery. So recovery more so than performance.
  8. Alright so this is key to understanding all this. Blueberries are so much more than antioxidants. They contain a plethora of beneficial compounds (polyphenols, anthocyananins) that signal to the body to do all these beneficial things. I recommend you listen to this section if you want more info. She explains it best. She mentioned one study showing blueberries changed the activity of more than 600 genes in the body.
  9. Other benefits discussed that I remember: improved HbA1c and triglycerides in type 2 diabetics (HbA1c is a market of long-term glucose)
  10. Ok so they also have benefits for the microbiome. It sounded like they improve gut symptoms generally, like if you have a gastrointestinal disorder

Episode and timestamps: https://www.youtube.com/watch?v=IKdShZ2CDe4

u/mmiller9913 — 9 days ago
▲ 14 r/blueprint_

Just restocked snake oil. I forget if it’s supposed to be this chunky at the bottom. Also filled kind of a while ago lol?

u/TheStig3136 — 10 days ago
▲ 1 r/blueprint_

Does Bryan not wear his Whoop 24/7?

I've seen various clips/videos of Bryan lately where he's not wearing his Whoop band on either wrist. Now, I suppose he might have switched to a bicep band.

If he doesn't wear a wearable 24/7, I wonder why. He seems to preach about the benefits of tracking your health quite extensively (although I'm sure that he has his routine/protocol so dialed in that he doesn't need to track everything 24/7 anymore).

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u/AgileWoodpecker3273 — 8 days ago
▲ 4 r/blueprint_

Anyone following Blueprint protocol with symptomatic Hypermobility?

I've been doing the majority of the protocol for 2.5 years and have also spent a huge amount of that time ill with one virus or another.
Overall, hypermobility mostly means that all energy expenditure is much more expensive than for normal people. I have found it impossible to keep my Whoop strain score under 15, often ending up in the 18-22 range.
I think I have much lower reserves than normal people, and essentially routine daily pushing hard exercise is guaranteed to take so much from my immune system that I catch every virus and it sticks around for 10-14 days. I spent the first 2 years of doing the blueprint protocol pushing through this and being sick nearly constantly. I have spent the last 6 months trying to figure out how to be more chill and only do hard workouts when my body is giving me the signal that this is safe. And I have struggled massively with feeling like a failure who is not doing all of the right things to optimize health and longevity.
I eat a perfect diet every day and I am usually getting a sleep score of at least 88. A "sedentary" day for me is generally a minimum of 12k steps, and hours of puttering around the house cooking and cleaning. I do work too much but have taken steps to be less intense and do fewer hours of work over the past 6 months, it has helped, but not as dramatically as I would like.
I wish Bryan and the team would do more content on recovery, how to recover optimally, how to not beat yourself up when not achieving by the book perfection. I feel so envious of Bryan being able to do the same hard workout every day.
If you have hypermobility or any other condition where your immune system does not perform optimally, how do you deal with this?

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u/Optimisticallygreen — 9 days ago
▲ 5 r/blueprint_

How many grams of nuts should I eat every day?

I am currently eating wallnuts, as part of following blueprint.
Though since the protocol doesn’t actually specify how many grams of walnuts, is recommended daily, I thought I would ask here.

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u/Checkitout301 — 10 days ago