Blueprint Nutrition Protocol

Overview

The Blueprint diet is a meticulously designed eating protocol that provides optimal nutrition in a calorie-controlled package. It emphasizes nutrient density, anti-inflammatory foods, and precise supplementation. Johnson's blood markers and biological age tests have shown remarkable improvements.

How to Follow This Protocol

1. 1

   Step 1: Caloric Target

   Blueprint targets approximately 1,977 calories daily with precise macros. Your needs will vary—consider working with a dietitian to determine your optimal intake.

   Note: Johnson uses mild caloric restriction for longevity benefits
2. 2

   Step 2: Super Veggie Meal

   Prepare a base of black lentils, broccoli, cauliflower, mushrooms, garlic, ginger, and other vegetables. This provides fiber, phytonutrients, and protein.

3. 3

   Step 3: Nutty Pudding

   A breakfast of nuts, berries, and plant-based protein. Provides healthy fats, antioxidants, and keeps you satiated. See Blueprint website for exact recipe.

4. 4

   Step 4: Eating Window

   Consume all food within a 6-hour window (approximately 6 AM to noon). This provides time-restricted eating benefits while ensuring adequate nutrition.

5. 5

   Step 5: Supplement Stack

   Blueprint includes numerous supplements targeting specific pathways. Start with basics (vitamin D, omega-3) before considering the full protocol. Full list available on Blueprint website.

   Note: Work with a healthcare provider before adding many supplements