Meater

How to get an extra Meater probe?

MEATER Block

4-Probe WiFi Smart Meat Thermometer

MEATER Block delivers the ultimate BBQ experience. The premium smart meat thermometer features WiFi range, four probes, and the ability to cook multiple proteins to everyone’s preference with different doneness levels. Cook with confidence knowing MEATER Block has your back! 

Features

• Longer Range: Bluetooth to WiFi range extension built-in up to 165ft. Stand-Alone Mode: Cook without the use of your smartphone.
• Multiple Probes: Dual temperature sensors in each probe can monitor internal meat temperature up to 212°F and ambient/external temperature up to 527°F simultaneously.
• Guided Cook System: Walks you through every step of the cooking process to guarantee perfect and consistent results. You can also set up custom alerts/notifications based on temperature and/or time.
• Advanced Estimator Algorithm: Estimates how long to cook and rest your food to help plan your meal and manage your time.
• 4 probe clips included
• Micro-USB port to power the Block without AA batteries.*

*Micro-USB connection does not charge AA batteries. Micro-USB cable not included.

https://support.meater.com/

How to connect a new Meater probe?

How to Pair Probes 3 & 4 to Your 2 Probe MEATER Block

1. Place your shiny new Probes 3 & 4 in your 2-Probe MEATER Block.
   Pro(be) tip: insert the pointed end to the curved end of the slot first, then slide the square ambient end onto the metal charging plate.
2. With the Block OFF, let the probes charge for 8+ hours.
3. After charging, turn the Block on and select either WiFi or Standalone mode.
4. Press the Settings button (the gear icon) and scroll up/down to “Probe Pairing” then tap the center “O” to confirm.
5. When the “Pair Probes?” option appears, tap “Yes”.
6. Wait for the check marks to appear so the probes pair to your MEATER Block.
7. Grab those steaks from the fridge and start cookin’!

*NOTE: If your MEATER Block does NOT have the “Probe Pairing” option, you may need to update the firmware on your Block. Connect the Block to your WiFi via the app and you’ll be prompted to update the firmware.

How much does a new probe cost?

$100 for 2 probe holiday deal

Can I buy bluetooth probes on Alibaba and build my own setup?

https://www.alibaba.com/trade/search?spm=a2700.details.the-new-header_fy23_pc_search_bar.keydown__Enter&tab=all&searchText=cooking+temp+probes

Can I build my own Meater probes and tracking system with bluetooth?

https://www.alibaba.com/trade/search?spm=a2700.details.the-new-header_fy23_pc_search_bar.keydown__Enter&tab=all&searchText=cooking+temp+probes

https://www.alibaba.com/product-detail/Temperature-Sensor-NTC100K-3950-SUS-304_1600264773502.html?spm=a2700.galleryofferlist.normal_offer.d_image.47a93a53V1jZXx

Can I build software that uses meater as the sensor package?

Building a hardware and software solution to read temperature data from a Bluetooth-connected probe and displaying it in an iPhone app involves several steps. Here’s a general guide to help you get started:

Hardware Components:

1. Temperature Probe with Bluetooth Connectivity:
   • Choose a temperature probe with Bluetooth Low Energy (BLE) capability.
   • Ensure that the probe has relevant documentation with Bluetooth specifications.
2. Microcontroller/Development Board:
   • Select a microcontroller or development board with BLE support. Examples include Arduino with BLE shields, Raspberry Pi with BLE dongle, or specialized BLE development boards.
3. Power Supply:
   • Provide a stable power supply for your hardware, considering the power requirements of the microcontroller and Bluetooth module.

Software Components:

1. Bluetooth Low Energy (BLE) Communication:
   • Use a programming language and development environment compatible with your microcontroller.
   • Implement BLE communication protocols to establish a connection between the probe and your hardware.
2. Data Parsing and Storage:
   • Develop code to parse the temperature data received from the probe.
   • Store the parsed data in a suitable data structure or format for later retrieval.
3. iOS App Development:
   • Use Xcode and Swift for iOS app development.
   • Implement BLE communication in the app to connect with the hardware.
   • Parse the received data and update the app’s interface accordingly.
4. User Interface (UI) Design:
   • Design a user-friendly interface for the iOS app to display temperature information.
   • Include features such as real-time updates, historical data, and any other relevant information.
5. Connection Handling:
   • Implement error handling and connection management to ensure a reliable connection between the hardware and the iPhone app.

Steps:

1. Understand Bluetooth Communication:
   • Study the documentation of both the temperature probe and the chosen microcontroller to understand how to establish a BLE connection.
2. Set Up Hardware:
   • Connect the temperature probe to the microcontroller and provide power.
3. Write Firmware:
   • Develop firmware for the microcontroller to handle BLE communication and data processing.
4. Test Hardware Communication:
   • Test the communication between the hardware and the temperature probe to ensure proper functionality.
5. Develop iOS App:
   • Create an iOS app using Xcode and Swift.
   • Implement BLE communication using Core Bluetooth framework.
6. Integrate Data Handling:
   • Write code in the iOS app to parse and display temperature data received from the hardware.
7. User Interface Design:
   • Design an intuitive and user-friendly interface for the app.
8. Testing:
   • Test the entire system to ensure seamless communication between the temperature probe, hardware, and iOS app.
9. Optimization:
   • Optimize your code for efficiency and consider power consumption.
10. Deployment:
    • Deploy the system and monitor its performance.

Remember to refer to the documentation for the specific components you are using and leverage online communities for support if needed. This overview provides a general roadmap, and specific details may vary based on the components and tools you choose.

What approaches might work and what software is involved?

https://www.alibaba.com/trade/search?spm=a2700.details.the-new-header_fy23_pc_search_bar.keydown__Enter&tab=all&searchText=meater+probe

https://novelbits.io/bluetooth-version-5-2-le-audio/

https://www.alibaba.com/product-detail/New-Upgrade-Rechargeable-Super-Long-Distance_1600997539065.html?spm=a2700.galleryofferlist.p_offer.d_title.380c6a8asWNu7U&s=p

Try the code yourself: https://github.com/jonnyhyman/Chaos

References:

James Gleick, Chaos

Steven Strogatz, Nonlinear Dynamics and Chaos

May, R. Simple mathematical models with very complicated dynamics. Nature 261, 459–467 (1976). https://doi.org/10.1038/261459a0

Robert Shaw, The Dripping Faucet as a Model Chaotic System https://archive.org/details/ShawRober…

Crevier DW, Meister M. Synchronous period-doubling in flicker vision of salamander and man.

J Neurophysiol. 1998 Apr;79(4):1869-78.

Bing Jia, Huaguang Gu, Li Li, Xiaoyan Zhao. Dynamics of period-doubling bifurcation to chaos in the spontaneous neural firing patterns Cogn Neurodyn (2012) 6:89–106 DOI 10.1007/s11571-011-9184-7

A Garfinkel, ML Spano, WL Ditto, JN Weiss. Controlling cardiac chaos Science 28 Aug 1992: Vol. 257, Issue 5074, pp. 1230-1235 DOI: 10.1126/science.1519060

R. M. May, D. M. G. Wishart, J. Bray and R. L. Smith Chaos and the Dynamics of Biological Populations Source: Proceedings of the Royal Society of London. Series A, Mathematical and Physical Sciences, Vol. 413, No. 1844, Dynamical Chaos (Sep. 8, 1987), pp. 27-44

Chialvo, D., Gilmour Jr, R. & Jalife, J. Low dimensional chaos in cardiac tissue. Nature 343, 653–657 (1990). https://doi.org/10.1038/343653a0

Xujun Ye, Kenshi Sakai. A new modified resource budget model for nonlinear dynamics in citrus production. Chaos, Solitons and Fractals 87 (2016) 51–60

Libchaber, A. & Laroche, C. & Fauve, Stephan. (1982). Period doubling cascade in mercury, a quantitative measurement. http://dx.doi.org/10.1051/jphyslet:01…. 43. 10.1051/jphyslet:01982004307021100.

Timestamps:

0:00 – The spiral mystery

3:35 – Non-prime spirals

6:10 – Residue classes

7:20 – Why the galactic spirals

9:30 – Euler’s totient function

10:28 – The larger scale

14:45 – Dirichlet’s theorem

20:26 – Why care?

Study References:

https://www.science.org/doi/10.1126/s…

https://ieeexplore.ieee.org/document/…

https://link.springer.com/chapter/10….

https://pubmed.ncbi.nlm.nih.gov/25229…

Key Takeaways for quick navigation: 00:14

Magnesium is emphasized as a crucial supplement for longevity, with specific focus on its role in cardiovascular health and DNA repair. 00:42

About 40% of the US population does not get enough magnesium, an essential mineral for health. 01:24

Magnesium aids in DNA repair, which is significant in aging and reducing damage, potentially leading to fewer tumors and lower mortality. 01:52

Highlighting the challenge of magnesium deficiency due to depleted soils and water sources, increasing the need for supplementation. 02:35

The urgency for magnesium supplementation is discussed, considering the increased need due to stress and heavy metal exposure. 03:45

Different forms of magnesium are introduced, each offering unique benefits and varying in absorption rates. 04:55

Magnesium malate is highlighted for its role in energy production and potential gut benefits. 06:45

️ Magnesium orotate is discussed for its cardiovascular health benefits and ability to drive ATP more effectively. 07:44

Magnesium threonate and bisglycinate are mentioned for improving sleep quality by crossing the blood-brain barrier. 08:29

Magnesium glycinate is noted for supporting antioxidant defense and calming effects, potentially improving sleep quality. 11:27

Magnesium taurate is linked to longevity benefits, particularly in cardiovascular health and lifespan extension. 16:05

Magnesium can be effectively absorbed through the skin, with magnesium chloride and Epsom salt (magnesium sulfate) being useful forms for this method. 18:06

Advice on splitting magnesium doses throughout the day to optimize absorption and match individual needs for energy or sleep. 19:57

Emphasis on experimenting with different forms of magnesium to find the best fit for individual biochemistry and lifestyle.

Where to find?

Leafy greens and red blood cells.

What forms?

For Energy Production

Magnesium malate

Magnesium citrate (135 mg) for energy production (similar to above)

Magnesium oretate

Transition Time to Sleep

Magnesium threonate (shortens transition time to sleep)

Magnesium bisglycenate (shortens time to sleep)

Magnesium glycenate

Magnesium Taurate – magnesium connected to l-taurine

The Dangers of Magnesium Deficiency

VO2 Max Improvements

VO2 max (a measure of maximal oxygen uptake) is considered one of the best indicators of cardiorespiratory fitness. Higher cardiorespiratory levels as measured by VO2 max have been consistently linked to reduced risk of mortality and longer lifespan.

This video discusses:

• The Norwegian 4×4 & 1-minute on/1-minute off training protocols for increasing VO2 max

• Ties between VO2 max and life expectancy

• Measuring VO2 max with the Cooper test

• Why zone 2 cardio alone doesn’t guarantee VO2 max improvements

Cooper Test

https://www.verywellfit.com/fitness-test-for-endurance-12-minute-run-3120264

The INSANE Mitochondria, Glucose, & Heart Benefits of Vigorous Exercise

Shopping List by Category:

Produce:

• 1750 G Broccoli
• 1050 G Cauliflower
• 350 G Shiitake or Maitake Mushrooms
• 7 Cloves Garlic
• 21 Ginger Roots
• 7 Limes
• 84 Grape Tomatoes
• 3.5 Avocados
• 28 Radishes
• 1.75 Cups Cilantro
• 7 Lemons
• 7 Large Jalapeño Peppers
• 14 Limes
• 3.5 Cups Berries
• 21 Cherries

Dry Goods:

• 315 G Dry Black Lentils
• 21 TBSP Ground Macadamia Nuts
• 14 TSP Ground Walnuts
• 14 TBSP Chia Seeds
• 7 TSP Ground Flaxseed
• 1.75 Brazil Nuts
• 7 TSP Cocoa Powder
• 7 TSP Sunflower Lecithin
• 280 G Pea Protein (optional)

Canned Goods:

• 315 G Cooked Chickpeas

Condiments:

• 7 TBSP Cumin
• 7 TBSP Apple Cider Vinegar
• 7 TBSP Hemp Seeds
• 7 TSP Chili Powder
• 7 TBSP Extra Virgin Olive Oil (EVOO) (+840 CAL after prep, 7 TBSP for Nutty Pudding, 7 TBSP for Super Veggie, 7 TBSP for Stuffed Sweet Potato, 7 TBSP to consume separately)

Beverages:

• 350–700 ML Macadamia Nut Milk
• 14 OZ Pomegranate Juice

Optional Supplements:

• 280 G Collagen Peptides (optional)

Super Veggie

• 45 G DRY & 150 G COOKED
  BLACK LENTILS
• 250 G BROCCOLI (HEAD &
  STALK)
• 150 G CAULIFLOWER
• 50 G SHIITAKE OR MAITAKE
  MUSHROOMS
• 1 CLOVE GARLIC
• 3 GINGER ROOTS
  379 CAL
• 1 LIME
• 1 TBSP CUMIN
• 1 TBSP APPLE CIDER VINEGAR
• 1 TBSP HEMP SEEDS
  AFTER PREP, 1 TBSP EVOO (+120 CAL)

Nutty Pudding

• 50–100 ML MACADAMIA NUT MILK
• 3 TBSP GROUND MACADAMIA NUTS
• 2 TSP GROUND WALNUTS
• 2 TBSP CHIA SEEDS
• 1 TSP GROUND FLAXSEED
• ¼ BRAZIL NUT
• 1 TSP COCOA POWDER
• 1 TSP SUNFLOWER LECITHIN
• ½ TSP CEYLON CINNAMON
• ½ CUP BERRIES
• 3 CHERRIES
• 2 OZ POMEGRANATE JUICE
  OPTIONAL
• 40 G PEA PROTEIN
• 20 G COLLAGEN PEPTIDES
• 1 TBSP EVOO (CONSUME
  SEPARATELY)

Items

Stuffed Sweet Potato

• 300 G COOKED SWEET POTATO (1 sweet potato)
• 45 G COOKED CHICKPEAS
• 12 GRAPE TOMATOES (2 medium tomatoes)
• ½ AVOCADO
• 4 RADISHES (1/4 package)
• ¼ CUP CILANTRO (1/2 pack)
• 500 CAL
• 1 LEMON
• 1 TSP CHILI POWDER
• 1 LARGE JALAPEÑO PEPPER
• 2 LIMES
• TBSP EVOO
  

Third Meal (Options)

• Stuffed Sweet Potato
• Buddha Bowl
• Roasted Veggie Lettuce Wraps
• Blood Orange + Fennel Salad
• Roasted Beets + Green Lentils + Wilted Chard
• Roasted Cabbage Steaks + Sweet Potato Mash
• Sweet Potato + Mushroom Toast
• Chickpea Curry Over Greens
• Beet Poke
• Collard Green Wraps + Red Pepper Dip
• Roasted Bok Choy + Japanese Sweet Potato

Lifespan With Dr. David Sinclair Podcast – Transcripts

Free podcast transcripts of the Lifespan with Dr. David Sinclair Podcast

About

Lifespan with Dr. David Sinclair is a new podcast from world renowned aging research doctor, David Sinclair, Ph.D. Dr. Sinclair is a professor of genetics and co-director of Harvard Medical School’s Center for Biology of Aging Research. Topics discussed include the science behind why we age and interventions for slowing and even reversing aging.

This podcast is distinct from Dr. Sinclair’s teaching and research roles at Harvard Medical School. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice.

https://podscript.ai/podcasts/lifespan-with-dr-david-sinclair-podcast/

For the full show notes, including the peer-reviewed studies, visit the Lifespanpodcast website.

To stay up to date with David’s work to democratize biological age testing and insights, visit tallyhealth.com.

Links

• Affordable epigenetic age prediction
• Waitlist for a new biological age company
• Pharmacologically reversing age in humans
• Restoring vision in mice via reprogramming
• Targeting aging is economically valuable

Thank you to our sponsors:

• Levels – https://levels.link/sinclair
• Athletic Greens – https://athleticgreens.com/sinclair
• InsideTracker – https://insidetracker.com/sinclair

Our Patreon page: https://www.patreon.com/davidsinclair 

Lifespan book: https://amzn.to/3sUqurT

Episodes

Episode 1 – The Science Behind Why We Age

In this episode, Dr. David Sinclair and co-host Matthew LaPlante discuss why we age. In doing so, they discuss organisms that have extreme longevity, the genes that control aging (mTOR, AMPK, Sirtuins), the role of sirtuin proteins as epigenetic regulators of aging, the process of “ex-differentiation” in which cells begin to lose their identity, and how all of this makes up the “Information Theory of Aging”, and the difference between “biological age” and “chronological age” and how we can measure biological age through DNA methylation clocks.

Episode 2 – What to Eat & When to Eat for Longevity

In this episode, Dr. David Sinclair and co-host Matthew LaPlante discuss how frequently we should eat, what food we should avoid, and what food we should pursue. They discuss the science behind how a “low energy state,” which can be induced by a period of fasting, combats aging and promotes health. They also walk through research that points to the benefits of a mostly plant-based diet for slowing aging and offer key insights into when to eat and what to eat to maximize longevity.

Episode 3 – Exercise, Heat, Cold & Other Stressors for Longevity

In Episode 3 of the Lifespan Podcast, Dr. David Sinclair and Matthew LaPlante dive deeply into the science of non-dietary interventions that mimic adversity and promote health. They begin by highlighting how different types of physical activity (i.e., low-intensity aerobic exercise, high-intensity aerobic exercise, and weight training) protect against age-related disease and enhance longevity. David and Matthew additionally highlight the latest evidence behind hyperbaric oxygen therapy, cold therapy, and heat therapy. As they discuss different adversity mimetics, they also explain how these interventions influence aging at the molecular and physiological levels.

Episode 4 – NMN, NR, Resveratrol, Metformin & Other Longevity Molecules

In this week’s episode, Dr. David Sinclair and co-host Matthew LaPlante zero in on drugs and supplements that have been reported to combat aspects of aging. They share the latest experimental and clinical data for NAD boosters, resveratrol, fisetin, quercetin, rapamycin, spermidine, metformin, and berberine. Given the abundance of data available, a special focus is placed on the NAD precursors nicotinamide riboside and nicotinamide mononucleotide. Known mechanisms, limitations, and/or side effects associated with these molecules are additionally highlighted.

Episode 5 – Medical Interventions (TRT, HGH, Stem Cells, Peptides, etc.) For Longevity

In this week’s episode of the Lifespan podcast, Dr. David Sinclair and co-host Matthew LaPlante cover potential anti-aging interventions that are on the cutting edge. They share the latest research surrounding testosterone replacement therapy (TRT), human growth hormone (HGH), peptide supplementation, exosomes, stem cells, and cellular reprogramming. The idea of human rejuvenation and potential paths towards resetting the aging clock is also discussed.

Episode 6 – The Science of Looking Younger, Longer

In Episode 6 of the Lifespanpodcast, Dr. David Sinclair and co-host Matthew LaPlante discuss cosmetic aging and how to improve skin, nails, and hair. They talk about why superficial aging occurs and how external signs of aging are often a reflection of biological age. The latest science behind various beautifying therapies is highlighted, including newer interventions like low-level laser therapy and platelet-rich plasma injections.

Episode 7 – The Science of Keeping the Brain Healthy

In this episode of the Lifespanpodcast, Dr. David Sinclair and co-host Matthew LaPlante dissect the topic of brain aging. They explore evidence suggesting that the brain ages more slowly than other parts of the body and highlight how cognitive function is impacted by aging. Different interventions aimed at preserving brain health are also discussed, including a plant-based diet, exercise, metformin, NAD boosters, and sufficient sleep.

Episode 8 – Bio-tracking, Age Reversal & Other Advanced Health Technologies

In the final episode of this season, Dr. David Sinclair and Matthew LaPlante focus on current and near-future technologies relevant to health and aging. In addition to discussing the utility of wearable sensors and biological age measurements, they highlight innovative research aimed at reversing biological age. The societal effects of therapies that successfully extend healthspan and/or lifespan are also considered.

Episode 1 – Links

• Weapon fragments in bowhead whales
• Rapamycin extends lifespan in mice
• Targeting Aging with Metformin (TAME) Trial
• Metformin improves healthspan and lifespan in mice
• Metformin reduces all-cause mortality
• Reprogramming to restore vision
• DNA methylation age
• Genome-wide methylation profiles & human aging rates
• Reversal of epigenetic aging in humans
• Danish twins study

Timestamps

(00:00:00) Introduction

(00:03:14) Goal of the Lifespan Podcast

(00:07:11) Acknowledgement of Sponsors

(00:10:45) Aging is a Controllable Process that can be Slowed & Reversed

(00:16:42) Organisms with Extreme Longevity

(00:21:47) Genes that Regulate Aging: mTOR, AMPK, Sirtuins

(00:21:55) mTOR & Rapamycin

(00:24:33) AMP-activated protein kinase (AMPK) & Metformin

(00:30:57) Sirtuin Proteins as Epigenetic Regulators of Aging

(00:35:33) Ex-Differentiation

(00:43:30) Measuring Aging – Biological Age vs. Chronological Age

(00:49:30) “No Law That Says We Have To Age”

(00:50:33) Episode Summary & Key Takeaways – Why Do We Age?

(00:54:00) Information Theory of Aging

(00:57:59) Aging is a Medical Condition

(01:01:00) Aging Myths – Telomeres & Antioxidants

(01:01:55) Options for Subscription and Support

Episode 2 – Links

• Dietary restriction extends lifespan in dogs
• Intermittent fasting in patients with metabolic syndrome
• Alternate day fasting in healthy, non-obese humans
• Time-restricted feeding in humans with prediabetes
• A 24-hour fast reduces inflammasome activation in humans
• Fasting and diabetes
• Intermittent energy restriction and multiple sclerosis
• A fasting-mimicking diet in patients with breast cancer
• Mouse genetics influence how diet affects lifespan
• Vegetarian dietary patterns and human mortality
• A Mediterranean diet slows biological aging
• Plant polyphenols regulate lifespan in yeast
• A Mediterranean diet is linked to reduced mortality

Timestamps

(0:00:00) Introducing Ep. 2: What to Eat and When to Eat for Longevity

(0:01:10) Sponsors

(0:04:36) A Starting Place for Longevity: Eat Less Often

(0:08:04) Caloric Restriction is an Evolutionarily Conserved Anti-Aging Strategy

(0:09:52) Dietary Longevity Strategies are Accessible (and Save Money)

(0:11:39) A Low Energy State Triggers a Genetic Pathway Involving Sirtuin Activation

(0:13:10) NAD+ is Elevated by a Low Energy State

(0:15:23) Fasting, mTOR, and AMPK

(0:17:37) Data in Humans vs. Model Organisms

(0:21:24) Evidence that Fasting is a Pro-longevity Intervention in Humans

(0:24:00) Evidence that Fasting can Attenuate Human Disease

(0:25:11) Different Fasting Regimens

(0:29:42) Focus on Time-restricted Feeding (≥ 16 Hours of Fasting)

(0:33:26) Continuous Glucose Monitors

(0:34:24) Genetics Influence How an Intervention Affects Aging

(0:36:51) A Trick for Fasting: Filling your Body with Fluids

(0:38:44) Intermittent Fasting with Adequate Nutrition (IFAN)

(0:40:00) Things to Avoid: Excess Sugar and Protein

(0:45:16) Branched Amino Acids, Red Meat, and mTOR

(0:47:53) Plant-Based Diets Protect Against Aging

(0:51:44) The Okinawa Diet and Blue Zones

(0:54:16) Xenohormesis

(0:58:16) Main Takeaways

(1:04:12) Obesity, Eating Habits, and Aging

(1:05:54) Metabolic Winter Hypothesis

(1:06:44) Preview for Ep. 3: Beneficial Stress

(1:07:23) Subscription and Support

Episode 3 – Links

• A single mutation doubles lifespan in worms
• Extending lifespan in yeast with one mutation
• Daily step count and health outcomes
• Reversing vascular aging in mice
• Aerobic exercise is linked to a lower biological age
• A lifestyle and diet intervention decreases biological age
• An epigenetic clock that predicts time-to-death
• Ultra-cheap age prediction
• Exercise decreases biomarkers of cellular senescence
• Telomere length is increased by hyperbaric oxygen therapy
• Hyperbaric oxygen therapy improves cognitive performance
• A cold temperature promotes longevity in worm
• Sauna bathing, mortality, and cardiovascular risk

Timestamps

(00:00:00) Introducing Episode 3: Exercise Hot Cold

(00:01:01) A Pernicisous Element Called Iron

(00:02:46) A Quick Primer on Free Radicals

(00:05:42) Review of Dietary Takeaways

(00:07:01) Sponsors

(00:09:32 Biological Adversity & the Survival Circuit

(00:13:24) Survival Sensors (i.e., mTOR, AMPK, and Sirtuins) & Communicators (e.g., Insulin)

(00:17:25) Get Off Your Butt

(00:19:40) Exercise Protects against Disease & Mortality

(00:21:17) Daily Step Count and Walking After Eating

(00:22:33) Exercise Activates AMPK and Creates More Mitochondria

(00:24:03) Vigorous Exercise, Hypoxia, the Electron Transport Chain

(00:28:19) Exercise Increases Glucose Sensitivity and Stimulates Blood Vessel Formation

(00:32:13) The Epigenome and Biological Age are Impacted by Exercise

(00:36:43) How to Measure your Biological Age

(00:37:31) Exercise Recommendations

(00:39:28) Wearables and Individualized Health Tracking

(00:43:14) The Importance of Weight Training

(00:46:08) Physical Activity & Senescent Cells

(00:48:01) Wrap-up & Takeaways

(00:49:47) Hyperbaric Oxygen Therapy

(00:57:24) Cold Therapy

(01:03:50) Applying Heat

(01:07:04) Adversity Mimetics Produce Endorphins

(01:08:07) A Basic Protocol for Mimicking Adversity

(01:10:04) Next Week: Molecules & Supplements

(01:10:45) Subscription & Support

Blueprint

Bryan Johnson’s Blueprint is a comprehensive health and wellness protocol that focuses on slowing down the aging process and improving overall health. The protocol includes a vegan diet, supplements, and a fitness regimen. Key aspects of the program include meal prep, tracking progress, and following a step-by-step guide. Users can access the Blueprint Starter Kit to begin their journey towards better health and longevity.

https://protocol.bryanjohnson.com/

Diet and Supplements

 
Diet recipes & Supplements lists are located in the Blueprint Starter Guide. 

BY THE NUMBERS

• 2,250 calories daily
• ~10% Caloric Restriction
• Vegan (preference, not necessity)
• 70+lbs of veggies monthly
• 100+ pills daily

MEASUREMENTS

• biofluids, devices, imaging, fitness tests 

ROUTINE

• Green Giant + 54 pills
• One hour workout
• Super Veggie
• Skin/oral/hair/eye care
• Travel to work
• Nutty Pudding
• Third dish + 34 pills 

Fitness

Daily routine
Having fun workout (Oct 21)

PROTOCOL (here’s a video showing it)

• 1 hr day
• ~25 exercises
• 7 hrs wkly 
• 88-105 bpm ~1 hr
• 106-159 bpm -4hr 30 min
• 159+ bpm 90 minutes 

ROUTINE

• Backwards Sled, 2 min
• Posture exercises (video)
• Tricep extensions 1×25
• Face pulls 1×15
• Butterfly, 1×15
• Band pull apart (back muscles), 1×15
• Back extensions (on a hyperextension), 1×25
• Obliques (each side, on a hyperextension), 1×25
• Stretches
  • Kneeling shin
  • Hip flexor
  • Couch
• Leg raises (for abdomen), 1×50
• Seated calf raises, 1×25
• Poliquin step ups, 3×10, each leg
• Slant board squats, 3×15
• ATG Split squats, 3×10

• Nordics, 1×10
• Reverse Nordics, 1×10
• Tibialis raises, 1×25
• IsoTib ankle rotations (each), 1×15
• Pull ups, 1×15
• Chin ups, 1×15
• 10 min HIIT (M,W,F)
• Hiking on weekends, basketball, tennis

FITNESS SCORES (ref: ACSM)
Scoring equal to top 10% of 18 year olds in the following:

• Bench press single rep max, 240lbs, top 10% of 18 year olds
• VO2 max  58.7 mL/(kg·min), top 1.5% of 18 year olds
• Leg press, single rep max. 800 lbs
• Push ups, continuous, 60
• YMCA sit and reach, 26.5 inches.  
• Grip strength (dominant hand) 60 kg, above the age related peak that occurs in men at age 32.5 (Jamar Dynamometer Corporation reference data

Blueprint at a glance

BASICS….

• Chronological age: 45
• Measured muti-epi clock biological age: 42.5
• Pace of aging: .69
• 160.7 lbs (88.7% lean mass)
• 7.1% body fat
• 4.3% bone mass
• 60.2% body water
• 21.9 BMI