My Daily Protocol: The Tools of Blueprint

00:02These are the products that I use on a daily  basis. Now, I have done a lot of stuff for health and longevity, maybe trying everything  out there and some have stuck. Others have gone away within a matter of weeks. Today, I'm going  to share with you what is part of my life. Now, for each thing I will share today, I'm  going to include a link below. They are not affiliate links. I'm not making money. The  only product that is mine is the extra virgin olive oil, which I love and I would  encourage you to consume. It's delicious.

00:31Because I am a robot, I really like eating  out of foodgrade stainless steel. So this is a container I have. And what it represents  is one, it's not plastic, but also it's what I use as a planning mechanism for my food.  So I have a chef who makes food for me. She will come and make three to four days  of food in any given time and put the food in these canisters and then I put them in the  fridge. This allows me to plan my meals out on a weekly basis and do so without worried about  toxins. So, I like these. They're sturdy. Uh they keep food fresh. They have an airtight seal.  They're easy to clean and they don't corrode. So,

01:14as an AI and robot, I enjoy eating food from foodg  gradede stainless steel. Air quality is really important. I didn't realize this before as most  things. I have one of these devices. This is from IQ Air. This device is quantified and certified.  And so you see it flashes through screens. It's showing the air quality in the kitchen which  is currently perfect. And also Marina del Rey, a local city from where I live. And then it  flips through the various screens and tells you the various levels of toxins and how you're  doing. And then at the end of each month, I get a report of how my air quality was both inside and  then also outside. Now, you don't have to get an

01:52IQ Air device. There's many devices out there.  Just make sure they're one that's certified. I know living in LA, which does not have great air  quality. That maintaining pristine air quality in the house requires the proper closing of doors  and windows if they're open. My house of course has the same air quality indoors as outdoors. And  I know this because my devices picked this up. This is extra virgin olive oil and it has a very  special place in my heart. The origins of this is that when we combed through all the scientific  evidence and we said what are the very best foods for health and longevity? Extravirgin olive  oil came out at the very top a superfood among

02:31superfoods. In fact, I consume more extra virgin  olive oil than any food in my entire diet. The nuance is that you need to have a specific kind  of extravirgin olive oil that is characterized and lab tested. I have extra virgin olive oil with  every meal. I do one tablespoon or 15 ml and I pair it with food because it has many health  benefits. All right, next up is your nervous system. There are two modes that you can be in.  Fight or flight where you're amped up and then also chill. And the goal is to get you into chill  state more often. First, I'll start with Neurosim. This device, you want to be on your left ear.  Put this guy here. Attach it to the tragus and

03:14then it has a very light electrical pulse. This  stimulates your vagus nerve. Your Vegas nerve is on the side of your left head and goes down to the  neck, the chest, and then you turn this guy on, and you can do a 60-minute stimulation session.  Next up is Sensate. I often times will do this if I wake up at night and I can't go back to sleep.  You put this little teardrop on your chest right here in the middle. Your vagus nerve also is here  in your chest. And I take a pillow. I'll wrap the pillow around and hold this close to my chest  and it follows a vibrational sequence sync to music. And I find again that it calms me down. So  I like these devices. Uh there are many others on

03:53the market, but I just generally encourage you  to play with HRV. Find out what works for you. This is the thing that Blueprint has become best  in world at is measure, measure, measure. Often times people do things but they don't track it to  see if it's really working or not. So begin with a wearable. This is Whoop. This is Aura. And  this is an Apple Watch. Now, you've probably seen these or had these yourself. They're all  fine. I get all these questions of like, Brian, what wearable do you use? It's honestly not a big  deal. I use Whoop. I like the form factor. So, choose a wearable that you like. Now, the thing  I love about wearables is it helped me create

04:31intuitions on what happens when. For example, I  achieved the best sleep score in human history, 8 months of perfect sleep. The wearable helped  me figure out how to get perfect sleep. Next up is measuring your body's temperature. I've  learned with Blueprint that temperature is really important. In fact, it's something I measure  every single day. I use this device. I put it in my air, carefully position it, and take the  temperature reading. Over the past couple years, my body temperature has dropped from 98.7 to  93.9. My metabolic systems have just become much more efficient. It has been really cool  as I've measured my temperature every day to

05:12see how my body has gradually become cooler  over time. I do really value temperature as a measurement that informs me of how I'm doing.  This is a Wings scale. I use it several times per week to measure my weight and my muscle, body  fat, bone density, etc. Now, you can use any brand you'd like in doing this. I like having my  body composition on a long-term scale to see what happens to my weight and my muscle based upon  my dietary changes, my exercise protocol. So, the point is these basic measurements, whether  it's a wearable, whether it's a scale, over time, they give you a really good picture of your body  of how you've changed. You may not realize that's

05:51the case, but when you look back at the data, it's  a really nice record of where you've been, and you can piece together now, how do you stop that from  happening again? Next up are adjustable dumbbells. To me, this is more really what it represents  in life, that you can find smart solutions to do uh healthy things for yourself. If you live in an  area where a gym is not easily accessible and you have maybe a small apartment to live in, that's  hard to address your exercise. So, you may only be limited to walking around, things like this give  you a big opportunity to have a relatively compact object that allows you to do a lot of exercise  in a small space daily. I use these dumbbells

06:34and maybe 10 different exercises. So, I use them  all the time in almost everything I do and they're probably the most used thing I have in my entire  gym with full equipment. I started losing my hair in my late 20s and I struggled over many years  trying to figure out what things would work and a part of my daily routine is doing 6 minutes  of a red light cap therapy. I will apply the blueprint serum, massage it in my head with the  scalp scrubber and then wear this for 6 minutes. It has good evidence that it's a worthwhile thing  to have as part of your daily protocol. Now, I really don't mind doing this every day because  I have built my life with a series of habits. So,

07:14when I wake up in the morning, I just start  a sequence of events and then I will pack, you know, five to 10 things. So, it doesn't  really feel like I'm doing actual therapies. It's just part of my morning routine. This is  a new addition to my protocol and it's for hair health. I use it three times a day. So, when I  apply things to my hair, like a growth serum, I use this to massage my scalp, it stimulates  blood flow. So, if you want to try to add this to the protocol, again, I didn't do anything before  to stimulate blood flow into my scalp, but it's actually enjoyable and a good practice with good  evidence. All right, next up is eight. This is

07:53the smart hub that sits adjacent to my bed. Now,  I've used eight for several years. I love their product. I didn't realize that a bed that changes  temperature would actually help you sleep better. Sleep is the number one performance-enhancing  drug of your entire life. And I found that eight meaningfully improves my sleep on a regular  basis. Now, I know this because when I travel and I'm in hotels without a temperature  controlled mattress, I inevitably sleep worse. First, the bad news is I bought these pill  tins several years ago. I love them. They're not available. So, the company that sold them,  they discontinued making them and we haven't

08:31been able to find another company yet. I do really  enjoy these. This is a foodgrade stainless steel. There are my pills I take and they're great for  travel and they're great for the rotation. I'm now down to around 35 pills or so, down from  about 100 at my peak. So, I like these. It keeps things organized, it travels well, and  it's a material that I am not worried about. A quick note to let you know that when we were  identifying items on what to share with you today, I use a lot of things. It was pretty hard  to narrow down to a small number. So, a few questions for you. What am I not  using which you find efficacious? What

09:10of the things I am using have you  found to be better? And then also, which things have you found to work the best? Let  me know because we're always on the lookout for the best options. I've tried to share a few to  get the conversation started, but let me know.