New Section

This section introduces the concept of the blueprint protocol and the protagonist's decision to commit to it.

Trying the Blueprint Protocol

• The protagonist receives a call from Brian Johnson, a millionaire entrepreneur, who invites them to try the blueprint protocol.

• Brian Johnson is known as the world's most measured human and spends $2 million annually on a team of doctors for his anti-aging lifestyle.

• The blueprint protocol aims to explore how long and how well humans can live.

• The protagonist, Kate, has been working with Brian for three years and decides to commit to the intense anti-aging lifestyle.

Kate's 30-Day Blueprint Trial

• Kate outlines her 30-day blueprint trial plan:

• Sleep: Aim for a 100% sleep score every night without shifting bedtime.

• Nutrition: Consume 1,700 calories of Brian's blueprint food daily without any additions or omissions.

• Supplements: Take over 60 pills per day.

• Exercise: Engage in high-intensity and moderate strength training for specific durations.

• Weight Management: Maintain current weight while managing regular life commitments.

Measuring the Results

• Baseline measurements are collected using various biomarkers, fitness tests, blood samples, heart rate data, sleep data, and stool analysis.

• Over 214 individual biomarkers are tested to establish a comprehensive baseline for comparison.

New Section

In this section, Kate begins her journey with the blueprint protocol and faces initial challenges.

Starting the Protocol

• Kate expresses nervousness about starting the protocol but is determined to make a significant life change.

• She uses wearable devices like the aura ring and whoop band to track her sleep and other data.

Initial Challenges

• Kate embarks on a brisk walk as part of the protocol but struggles with running due to her lack of experience.

• Her running efficiency is not optimal, but her ability to use oxygen is promising.

New Section

This section focuses on Kate's baseline measurements and their implications for her health.

Baseline Measurements

• Kate's baseline measurements reveal limitations in her physical abilities:

• Push-ups: She can only do five, equivalent to someone aged 74.

• Flexibility: Her flexibility is comparable to that of someone aged 90.

• Grip Strength: Her grip strength corresponds to that of someone aged 67.

• Blood tests show some areas of concern, such as low vitamin D and zinc levels, but the elevated oxidized LDL level raises alarm.

New Section

In this section, Kate prepares for day one of the blueprint protocol and reflects on the opportunity for a life-changing experience.

Day One Preparation

• The night before day one, Kate feels nervous but excited about starting the protocol.

• She emphasizes the importance of getting enough sleep and shares her sleep statistics from the previous night.

The transcript ends here.

Starting the Exercise Routine

Kate is overwhelmed by the number of pills she needs to take and the amount of water she needs to consume. She expresses her concerns about following Brian's exercise routine.

• Kate has over 50 pills to take and plans to take four at a time, but finds it challenging.

• She feels scared that she might choke while taking the pills.

• Kate mentions that no one else is around except for the camera.

• Baseline testing revealed deficiencies in six vitamins and minerals, which were corrected by adjusting her protocol and supplements.

• Despite not wanting to exercise, Kate acknowledges that she has to do it.

Struggling with Self-Care

Brian notices that Kate seems stressed and discombobulated. He discusses how Kate tends to prioritize taking care of others over herself.

• Brian observes that Kate appears stressed and discombobulated.

• He points out that Kate struggles with self-care because she prioritizes taking care of others.

• Brian compares this behavior to putting on an airplane mask first before helping others.

• He notes that Kate usually has her world structured and laid out, but now feels overwhelmed by the amount of work she has.

Day Two of Blueprint Trial

On day two, Kate feels more relaxed and accomplished more tasks. She decides to follow a similar routine as Brian's, completing morning tasks, working out, and eating before starting her workday.

• Despite feeling more relaxed on day two, Kate still experiences nervousness about inserting her blood glucose monitor.

• She decides to follow a routine similar to Brian's by completing morning tasks, working out, and eating before starting her workday.

• One challenge arises when her personal trainer cancels last minute, but Brian steps in to teach her his routine.

Challenges and Success Criteria

Kate reflects on the challenges of the Blueprint trial and expresses concerns about meeting high standards. Brian discusses the success criteria of slowing down aging and reversing aging damage.

• Kate acknowledges that the Blueprint trial is challenging, especially for a perfectionist like herself.

• She worries about failing in front of Brian and not meeting her own high standards.

• The success criteria of the trial are to slow down aging and reverse aging damage across the entire body.

Mental Toughness and Depression

Brian discusses how Kate's mental toughness will be tested during the Blueprint trial. Kate shares her struggles with depression over the past few days.

• Brian mentions that Kate's mental toughness will be tested during the Blueprint trial.

• He acknowledges that Kate has been experiencing depression over the past few days due to the challenges she faces.

• The combination of dietary changes, calorie reduction, daily exercise, and therapies can be mentally overwhelming for most people.

Doubts and Ego Hit

On day four, Kate questions whether she can continue with the Blueprint trial. She also talks about feeling disappointed in herself due to her ego-driven desire to excel at everything.

• On day four, Kate starts questioning if she can continue with the Blueprint trial.

• She feels disappointed in herself because she sets high standards but knows she won't excel immediately.

• Her ego takes a hit as she realizes that she lacks muscle strength despite wanting to be incredible at everything.

Sun Damage and BBL Treatment

Due to sun exposure during her childhood, Kate's multispectral imaging reveals UV spots. She undergoes a BBL treatment to address sunspots, age spots, and redness in her skin.

• Kate mentions that her childhood habit of spending hours in the sun has resulted in UV spots.

• She decides to undergo a Broadband Light (BBL) therapy to treat sunspots, age spots, and redness in her skin.

• Kate expresses excitement about the possibility of seeing adverse reactions during the treatment.

The transcript is already in English.

New Section

The speaker discusses the recovery and regeneration of their body, as well as their deep sleep percentage.

Body Recovery and Deep Sleep (0:14:44 - 0:14:57)

• The speaker mentions that their body has recovered and regenerated, with an increase from 38% to 44%.

• This increase indicates that their deep sleep is now in the perfect range.

New Section

The speaker talks about their plans for the weekend and how they are incorporating blueprint-friendly activities into their day.

Weekend Plans (0:14:57 - 0:15:28)

• The speaker shares that they are not feeling as depressed this weekend because their cousin is visiting them.

• They have planned a full day of fun blueprint-friendly activities, such as going for a hike and stopping for food at a barbecue place.

• Despite being surrounded by delicious smelling food, the speaker is determined to stick to their blueprint diet.

New Section

The speaker expresses reluctance towards working out but acknowledges the positive changes they have seen in their body composition.

Reluctance Towards Working Out (0:15:31 - 0:16:27)

• The speaker takes a break from hanging out with their cousin to work out but admits that they would rather relax and watch a movie.

• They question whether they are built to be athletic and if this lifestyle is suitable for them.

• However, seeing positive changes in their body composition keeps them motivated. Their muscle mass is increasing while body fat decreases.

New Section

The speaker reflects on moments of doubt but emphasizes the importance of data-driven progress.

Moments of Doubt (0:16:31 - 0:16:53)

• The speaker expresses uncertainty and doubts about their ability to continue with the fitness journey.

• They question if they are cut out for this lifestyle and feel unsure about what to do in these moments.

• However, they find motivation in the data that shows their body composition changing and their increasing strength.

New Section

The speaker introduces Ben Patrick, a renowned trainer, and shares their excitement about working with him.

Introduction to Ben Patrick (0:17:16 - 0:17:32)

• The speaker introduces Ben Patrick, also known as "knees over toes guy," who has trained top athletes and helped people fix knee problems.

• They express excitement about working with Ben to improve their flexibility and mobility.

New Section

The speaker engages in a workout session with Ben Patrick, focusing on improving strength and flexibility.

Workout Session with Ben Patrick (0:17:53 - 0:18:46)

• The speaker participates in a workout session led by Ben Patrick, which includes exercises aimed at improving strength and flexibility.

• They embrace the stretches and acknowledge the importance of having a good coach when entering new areas of fitness.

• Ben encourages them to focus on gradual progress rather than pushing too hard.

New Section

The speaker reflects on the difficulty of the fitness journey but highlights the positive changes they have experienced.

Reflection on Fitness Journey (0:18:46 - 0:19:42)

• The speaker finds the fitness journey challenging but acknowledges feeling more energetic and upbeat overall.

• They appreciate being able to reflect at the end of each day knowing that they have taken care of their health.

• Positive data results, such as a decrease in resting heart rate, further motivate them.

New Section

The speaker expresses excitement about reaching the halfway point of the fitness journey and reflects on their progress.

Halfway Point Reflection (0:20:01 - 0:20:25)

• The speaker is excited to be halfway through the fitness journey and looks forward to seeing their results.

• They feel a sense of responsibility and hope that they have improved in various aspects.

• The next day, they plan to participate in a challenging trail run with Brian.

New Section

The speaker prepares for a trail run and expresses nervousness about the upcoming challenge.

Preparing for Trail Run (0:20:25 - 0:21:18)

• The speaker acknowledges that the trail run will be extremely difficult and decides to do some research beforehand to mentally prepare.

• They express nervousness and uncertainty about being ready for such a challenge.

Trail Running Challenge

In this section, the speaker discusses their anticipation and nervousness for a challenging trail run. They set a goal of completing the trail in 45 minutes and plan to walk most of the first part to conserve energy.

Setting Goals and Starting the Trail Run

• The speaker expresses excitement, nervousness, and fear about the upcoming trail run. They hope to avoid slipping and falling.

• Their previous best time on this trail was 33 minutes and 2 seconds.

• The goal for today's run is to complete the trail in 45 minutes.

• They plan to walk most of the first part of the trail to conserve energy.

Climbing Elevation and Pace Strategy

In this section, the speaker discusses climbing in elevation during the trail run and explains their pace strategy. They also mention that going downhill can be faster.

Climbing Elevation and Energy Conservation

• The speaker mentions being unsure if their companion, Kate, will complete the run on two feet or all fours due to its difficulty.

• They aim to reach the peak without exhausting themselves completely as they will need energy for the descent.

Pace Strategy

• The current pace is considered good, with an increase in heart rate within a few minutes.

• Feeling fatigue during uphill sections is expected.

Completing Challenging Sections

In this section, Kate reaches a challenging waterfall section where she doubts her ability to continue. However, she pushes through with encouragement from her companion.

Overcoming Challenges

• Kate expresses doubt about continuing as she faces a difficult waterfall section.

• Her companion encourages her by reminding her that it will be just two painful minutes.

• Despite initial hesitation, Kate successfully completes the challenging section.

Completion of the Trail Run

In this section, Kate completes the trail run in just over 46 minutes. Her companion expresses pride and acknowledges the difficulty of the trail.

Trail Run Completion

• Kate finishes the trail run in just over 46 minutes.

• The total time includes a few minutes at the top and a brief stop at a waterfall.

• Despite initial doubts, Kate's performance exceeds expectations.

• Her companion expresses pride and acknowledges the challenging nature of the trail.

Red Light Therapy for Healing

In this section, the speaker mentions using red light therapy to accelerate healing after completing the trail run.

Red Light Therapy

• Red light therapy is used to speed up healing.

• The recommended protocol is three times a week for 12 minutes each session.

Fitness Testing and Results

In this section, fitness testing is conducted to measure progress after 30 days. The speaker achieves significant improvements in V02 Max and strength exercises.

Fitness Testing

• VR2 Max, single rep max leg press, and bench press are tested to assess progress.

• The previous one-rep max for bench press was 220 pounds.

• A goal is set to beat that number during testing.

Results

• VR2 Max shows a significant improvement of 35% compared to previous results.

• Bench press performance falls short of expectations due to soreness from continuous push-up testing.

• Overall, there are notable improvements in fitness levels after 30 days.

Reveal of Fitness Test Results

In this section, the speaker reveals their fitness test results to Brian. They discuss improvements in V02 Max and overall fitness within just 30 days.

Reveal of Results

• The speaker shares their impressive improvement in VR2 Max, moving from the 51st percentile to the 93rd percentile within 30 days.

• They express surprise and satisfaction with their progress.

• The speaker acknowledges that achieving and maintaining such results is challenging.

Reflection on Progress

In this section, the speaker reflects on their progress and expresses gratitude for the positive changes achieved in just 30 days.

Reflection

• The speaker expresses excitement about the changes observed in their fitness levels within a short period.

• They feel a sense of accomplishment and disbelief at surpassing their own expectations.

• The speaker acknowledges the hard work put into following the protocol for 30 days.

Mindblowing Results in 30 Days

The speaker shares their astonishment at the significant changes they experienced in just 30 days, including solving vitamin and mineral deficiencies, reducing inflammation, improving fitness level, decreasing body fat percentage, and increasing muscle mass.

Transformative Changes

• Achieved six vitamin and mineral deficiencies.

• Reduced inflammation in the body.

• Improved fitness level to be in the top 7%.

• Decreased body fat percentage by 4%.

• Increased muscle mass by 6%.

Improved Sleep and Overall Results

The speaker highlights the dramatic improvement in sleep quality, with an average of 40 minutes more deep sleep each night. They express their amazement at the overall incredible results achieved within the 30-day period.

Enhanced Sleep Quality

• Experienced a significant improvement in sleep.

• Averaged an additional 40 minutes of deep sleep per night.

Overall Transformation

• Witnessed remarkable changes across various aspects of life.

• Surprised by how much their body could change in just 30 days.

Positive Impact on Well-being

The speaker reflects on how their life felt chaotic before starting the protocol but now feels significantly better. They express gratitude for achieving these results and feeling encouraged to inspire others to embark on a similar journey.

Life Transformation

• Previously felt like life was barely held together with chaos inside.

• Significant weight lifted off shoulders due to improved well-being.

• Living a better life compared to 30 days ago.

Encouragement for Others

• Happy for personal success and protocol's effectiveness.

• Encourages others to take small steps towards positive changes.

Shifting Focus and Future Plans

The speaker announces a shift in their approach to the protocol after 90 days. They explain the decision to focus on reaching more people rather than continuing extensive measurement protocols. The goal is to make nutrition easily accessible for everyone.

Change in Approach

• Decision made to prioritize reaching more people.

• Questioned the allocation of time, resources, and team efforts.

• No longer following the full-on extensive measurement protocol.

Making Nutrition Accessible

• Working on providing 100% nutritional needs in an easy way.

• Aim to eliminate concerns about cooking and fresh ingredients.

• Goal is societal change where well-being is naturally taken care of.

Simplifying Blueprint Protocol

The speaker explains why they are no longer doing the extensive measurement protocol but still focusing on essential aspects like sleep, exercise, and diet. They express excitement about upcoming plans but cannot reveal all the details yet.

Simplification of Protocol

• No longer pursuing extensive measurement protocol like before.

• Still prioritizing basics such as sleep, exercise, and diet.

Exciting Future Plans

• Working towards making nutrition easily accessible for everyone.

• Details of upcoming plans not disclosed yet.

Enacting Change in Society

The speaker emphasizes that the ultimate measure of success for Blueprint would be when it is no longer needed because society has been rearranged to naturally support well-being. They encourage viewers to make small changes in their lives and find inspiration from their journey.

Measure of Success

• Success defined by societal rearrangement supporting well-being.

• Goal is for Blueprint not to be needed anymore.

Encouragement for Viewers

• Encourages viewers to make small changes in their lives.

• Inspires others to embark on their own transformative journeys.

The transcript provided is already in English, so there is no need for translation.