Heidenstedt's Blueprint

⚠️ Work in progress, not complete, not ready for use ⚠️

⚠️ Disclaimer: This blueprint is a work in progress. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. ⚠️

This blueprint outlines a strategy for managing diet and exercise. Its objective is to create an easily implementable and sustainable system that effectively promotes both physical health and mental well-being.

Index

Stage 1

• Breakfast
• Lunch

The following presumptions guide this blueprint's protocol:

1. The measure of effectiveness is in the actions taken, not in the plans made.
2. The approach should be as straightforward as possible.
3. Customization to individual needs and preferences is key for long-term adherence
4. Consistency over intensity: gradual, consistent changes are more sustainable than intense, short-term efforts
5. Accessibility and practicality of activities and dietary choices should be considered to ensure they can be incorporated into daily routines
6. Mental health is as important as physical health; activities and dietary choices should support overall well-being
7. Continuous learning and adaptation are necessary to cater to changing needs and circumstances
8. Feedback and self-monitoring are crucial components for maintaining motivation and tracking progress

Diet

To ensure the success of the first stage of the protocol, it's important to incorporate these additional key points:

1. The food included in the initial stage should be palatable and appealing to those accustomed to a "normal" diet, though "boring" food is okay.
2. Meal preparation should be straightforward and not time-consuming, recognizing the importance of convenience in daily life.
3. Ingredients should be readily available and not overly exotic or expensive, making the diet practical and sustainable.
4. The diet should offer variety to prevent monotony, catering to a range of taste preferences while maintaining nutritional balance.

Stage 1

Eat Breakfast and Lunch in a 4h window, and fast for the remaining 20h.

Breakfast

This was taken from protocol.bryanjohnson.com CC-BY-NC 4.0 - modified

Ingredients

• Black Lentils: 45 grams dry (~150 grams cooked)
• Broccoli (head+stalk): 250 grams
• Cauliflower: 150 grams
• Shiitake or Maitake Mushrooms: 50 grams
• Garlic: 1 clove
• Ginger Root: 3 grams
• Lime: 1
• Cumin: 1 Tbsp
• Apple Cider Vinegar: 1 Tbsp
• Hemp Seeds: 1 Tbsp
• Extra Virgin Olive Oil: 1 Tbsp (for drizzling)
• 100% Dark Chocolate: 1 Tbsp (optional)
• Creatine: 2.5g (optional)

Preparation Instructions

1. Vegetables: Weigh and prepare the broccoli, cauliflower, mushrooms, ginger, and garlic. Boil in water until tender (approximately 7-9 minutes). Steaming is an acceptable alternative.

2. Lentils: In a medium saucepan, bring water to boil. Add lentils and cook uncovered on low heat for 18-20 minutes until 'al dente'. Drain and rinse under cold water using a colander.

3. Blending: In a high-speed blender, combine 1 Tbsp dried cumin, 1 Tbsp apple cider vinegar, the juice of 1 fresh lime, cooked black lentils, and the strained cooked vegetables. Blend until it becomes a thick soup consistency. Add some of the vegetable water if needed to thin the texture.

4. Final Touches: Top the dish with hemp seeds. Drizzle with Extra Virgin Olive Oil. Optionally, sprinkle with 100% dark chocolate and/or add 2.5g of Creatine.

Note: Cook using low temperature, high humidity, high acidity, and high antioxidant methods to minimize the formation of Advanced Glycation End-products (AGEs) and Advanced Lipid Peroxidation End-products (ALEs).

Note: To acidic, high speed blender does not work well, food processor does not result in a smooth texture, cut ingredients small before mixing in blender. Note 2: Added spermidine powder, helped with acidity.

Lunch

This was taken from protocol.bryanjohnson.com CC-BY-NC 4.0 - modified

Ingredients

• 50-100 mL Macadamia Nut Milk
• 3 Tbsp Ground Macadamia Nuts
• 2 tsp Ground Walnuts
• 2 Tbsp Chia Seeds
• 1 tsp Ground Flaxseed (best to buy seeds and grind for highest nutritional value)
• 1/4 Brazil Nut
• 1 Tbsp Dark Chocolate or Cocoa Flavanols
• 1 tsp Sunflower Lecithin
• 1/2 tsp Ceylon Cinnamon
• 1/2 cup Blueberries/Raspberries/Strawberries (choose your favorite)
• 3 Cherries
• 60 mL Pomegranate Juice
• Optional: 30-60 grams of Pea Protein
• Optional: 1 Tbsp Trehalose (sweetener)
• Optional: 1 Tbsp Manuka Honey

Preparation Instructions

1. Combine Ingredients: Start by adding 50-100 mL of macadamia nut milk into a mixing bowl, depending on your desired consistency.
2. Add Nuts and Seeds: Mix in the ground macadamia nuts, ground walnuts, and ground flax seeds.
3. Add Flavorings: Include the cocoa or cocoa flavanols, sunflower lecithin, and Ceylon cinnamon.
4. Mix in Fruits: Add in 3 cherries, half a cup of your chosen berries (reserve the other half for topping), and the pomegranate juice.
5. Blend: Mix the ingredients on high for 3 or 4 minutes until well combined.
6. Pour and Top: Pour the mixture into a dish. Top with the remaining berries.
7. Optional Protein Boost: If desired, add 30-60 grams of pea protein for an extra protein boost.
8. Optional Sweeteners: For an extra treat, add a tablespoon of Trehalose and a tablespoon of Manuka honey.

Note: Macadamia nut milk is not available in most stores, so I used almond milk instead. Note 2: Nuts and Flaxseed don't need to be ground, they can be blended as whole.

Exercise

Todo

Mental Health

Todo

Feedback

Todo

Acknowledgements

This blueprint is heavily inspired by Zero's (Bryan Johnson) Blueprint Protocol, https://protocol.bryanjohnson.com

License

Heidenstedt's Blueprint (c) 2024 Mia Heidenstedt and contributors
SPDX-License-Identifier: CC-BY-SA-4.0