Bryan Johnson's Protocol on $400? |

Health and wellness don't have to be expensive. I follow #BryanJohnson protocol BUT on a budget.
00:18 - But How
00:41 - The Results
01:19 - The Secret
01:28 - Supplements
02:24 - Food
04:35 - But When
05:09 - Sleep
06:19 - Exercise
07:00 - Final Words
📄 Bryan's protocol: protocol.bryanjohnson.co
🧘‍♀️ • What yoga does to your...
🕘 • Intermittent Fasting -...
🎶 Music by Yrii Semchyshyn from Pixabay
pixabay.com/users/24399569/
🔥 #BlueprintOnABudget #WellnessTransformation #FitnessMotivation #HealthyEating #Mindfulness 🔥

[@BryanJohnson]

Well done! 🙌🏻

[@tylmarple]

Wow! Thanks for the research 🙏🙏

[@AmadeuShinChan]

@@tylmarplewe all have the same amount of time, last time i checked.

[@monkeybounceereborn4909]

@@AmadeuShinChannah

[@AmadeuShinChan]

@@monkeybounceereborn4909 oh i forgot there are the time-buyers.

[@samthompson2950]

@@AmadeuShinChan not same amount of money

[@TobyKate]

Exactly what I was looking for!

[@DiggingForHealth]

This is the first I've heard about this protocol but I'm very intrigued! I'll definitely have to look into it more and I look forward to your updates!Thanks for sharing!

[@Gaarabestshaman]

Underrated video! I am going for a budget version myelf :D

[@dagfinstad1579]

Love the decomplication - thanx❤️

[@TheGichnni]

I've just passed the 1 month mark on the Blueprint diet. I've lost around 6 kg and I was already a slim guy. The hardest part for me is to keep the amount of calories up because I don't want to lose more weight. Every day, I try to do the Green Giant, Super Veggie and Nutty Pudding as a standard. I work a lot and making meals every day was a big challenge, so now I make batches so I have meals to go for 4 days at a time which has helped me manage time and stick to the routine. Biggest mistake I did was to not consume a third meal. Usually I drink the Green Giant after I woke up, then I went to work, when I came home I ate Super Veggie and Nutty Pudding and felt like I was totally full and I couldn't eat a third meal. But even though you feel full you don't get enough calories... I have tried to increase my olive oil intake but it's hard to just drink olive oil. Some days I have skipped one meal and instead of Super Veggie I ate sweet potatoes with some meat/fish, lots of veggies and mayonnaise. It helped me increase my calorie intake. I just feel like the problem I have is my lifestyle because of my work schedule... You need a lot of discipline to commit to this diet.

[@tylmarple]

Absolutely - to follow the blueprint exactly takes time and discipline, that's why I don't follow exactly what Bryan does, I just don't have the resources or time for it. You should find the balance and take in the calories your body needs. Never skip your 3rd meal! In terms of olive oil - try adding more than the recipe says to your 3rd meal (that's what my partner does). It took him also a while to start having olive oil in the morning. I'm experimenting with the black seed oil currently.

[@ikburd]

Exactly the video I was looking for, thank you! Also, your voice and demeanor is so elegant and calm and easy to understand, I could literally watch your videos for hours.

[@petraweizal]

Thank you this is a realistic version of blueprint good video

[@ThomasAT86]

Cool stuff, thanks for sharing!

[@rebella5769]

Love this video. Wish there were more ppl showing how to do Brian’s diet in a more affordable way. I’m totally on board here. Wish you posted more videos. Where do you get your Mac nuts for the nutty pudding?

[@localwebnz2159]

Thank you for sharing!! 🙏🏽

[@tylmarple]

You are so welcome! ❤️

[@blwatches2260]

Great video !

[@alanwiltzius4862]

LOVE the protocol meals! I eat green giant, super veggie, Nutty pudding, and stuffed sweet potato. I've never felt so AMAZING! I've been a relatively healthy person before but I've noticed a big difference! I recommend blueprint to everyone!

[@kelseybrooks6704]

It's certainly fascinating learning about his endeavour, and you do a wonderful job of parring down his routine to a more realistic and affordable strategy, thank you! Personally, I would just rather follow the diet/lifestyle of many of the centenarians in the Blue Zones, who enjoy exercise in the outdoors and not in a sterile room, make homemade pasta and eat it (yes really!) for dinner surrounded by family and friends, with a glass of red wine, and laughter all around... Interesting to compare the two very different approaches :) I'm so glad that you said you still take lots of time for family and friends- I hope Bryan does too!

[@Eddylive]

Fantastic video

[@HelenVaughn-un6de]

Thank you!!

[@tylmarple]

You're welcome!

[@seandangercampbell]

Very creditable! I’ve been looking for something like this: Blueprint for mortals.

[@normanquednau]

Or $50?? I love Bryans generosity. And it is a blueprint... It is inspriring af!!😊

[@-Aidan]

This is great! My friend reached out to me to converse about how to implement as much as we could from Blueprint! We sat down and used chatGPT to assist in creating personalized supplements/protocols, we are younger than Bryan and still benefit from strength training, therefore we have to adapt our diets differently as well as the training. I just wanted to share this because some people don't think about utilizing AI in this respect! Ahahah the nutty pudding! It is indeed fantastic! but my friend is allergic to nuts so he just had 'pudding'💀😂 Awesome video and some great information, thanks for sharing! and I wish the the best of health!

[@GuGuSheep]

I like your honest opened approach ✌️🙃

[@tylmarple]

I appreciate that!

[@GuGuSheep]

@@tylmarple I am glad. I am curious where your variation leads ✌️

[@MichaelMerritt]

It’ll be curious to see what the calorie count and plan changes are for women once they finish and publish blueprint x. Thanks for sharing!

[@mogain9258]

Great video! I've been watching Bryan's videos and they are inspiring. I don't have the budget to follow the protocol exactly, but I have been eating more lentils, veggies, nuts and berries. I started taking Vitamin D3 after a blood test showed my levels are low. I think that supplement might be a great place for people to start because a lot of people are low in D3 and the supplement is super cheap.

[@jackcrook4435]

This is awesome. I've been eating the super veggie most days and love it! Gotta up my game and get to the nutty pudding and work out which one of these vitamins I can find at the store and afford!

[@Kati-zi6xb]

great video

[@tylmarple]

Thank you! Glad you enjoyed it 😊🙏

[@donatina1987]

Wow I’m a new subscriber and I was actually struggling in finding ways to eat oranges! Ahah please share your recipes!

[@tylmarple]

Thanks so much and will do!

[@dom.your.demons]

I am on a VERY low budget and can still do it!

[@tylmarple]

Cool! How are you doing it?

[@eleh1337]

Nice, how are you doing it

[@ncprealty3844]

This is a very practical approach to wellness.

[@AtteR04]

A very deleterious one at that

[@tylmarple]

Not if you're sane about it and work with your own body :)

[@elfinshell4758]

Love the budget take on blueprint! Would you mind sharing your updated nutty pudding recipe?

[@tylmarple]

Vid coming soon! 😉 But in a nutshell: a handful of 2 types of nuts (walnuts or almonds, macadamia or brasil - I like to change it up), and sunflower seeds, 1 tablespoon of: chia and linsen, 1/2 teaspoon of cinnamon and 100% cocoa powder, and 2 large oranges

[@elfinshell4758]

@@tylmarple thank you!! Looking forward to the video, too. 💛

[@jelorer]

I was using a fan to goto sleep for a while. Didnt like how i was freezing cold when i wake up - causing me to struggle to get out of bed. been using small ceramic heater instead. room is still like 68 degrees. Has been working for me. but i also do everything else right as well.( same time, no caffeine, no eating after a certain time).

[@lukasa6374]

Crazy how different tastes we can have. Nutty pudding is great but IMO super veggie is really quite bad and I struggle to finish it. I made the blended variant.

[@superadamo]

nice video!

[@tylmarple]

Thanks!

[@pepperings]

Please list exactly what you purchased. I considered doing this yesterday...i lost 10 lbs on a meat very low/no carb diet but I have high LDL cholesterol...but high HDL too and normal triglycerides. I'm concerned about lectins. High quality vitamins are expensive yet important for absorption. Also most olive oil in the store is crap...i wish Bryan would state exactly the brands he buys and where to purchase.Quality of supplements and oil is critical.

[@tylmarple]

Good job on cutting bad carbs! Consider incorporating healthy carbs like oats and yams. It's beneficial to research low-lectin produce - it not only simplifies shopping but also boosts kitchen creativity. You'd be amazed at the dishes possible with just a few ingredients. Bryan offers his own extra virgin olive oil on his website. I exclusively order from local farmers, prioritizing eco and bio products. If not then I just don't purchase it, making my bill lower 😉 It took time to source quality items, but it thought me to always study product labels. For vitamins, I mainly go for the non-GMO Now brand. But same as with food, it depends on your location. They're available on Amazon or myprotein. Again, it takes time to dig and research, but it's worth the effort later on!

[@BorisDesmond]

thanks for sharing :) What country are you based in? I'm in Australia and I think it would coast at least 3 times as much here!

[@tylmarple]

You're most welcome! I'm actually based in Switzerland - so as you can imagine, life isn't cheap here.. BUT I think Bryan's ingredients and discipline actually make it more affordable! Before Bryan, we used to spend so much on food, bc you buy a lot of stuff, and you get too much choice. The restrictions make it easy! Also, find your local farmer or a veg market. It's much cheaper to get stuff there, not to mention probably healthier too 😉

[@PreciousMe]

Love the video and think you are doing fantastic. I question the budgeting though. 30 dollars a month for all those supplements? Does not seem possible. Some are 30 dollars for a one-month supply each. I haven't tried the nutty pudding as I can't easily find macadamia nut milk or nuts. I am trying substitutions although I haven't been able to invest in some of the ingredients. I am considering adding one or two a month. I've been doing it for about 2 weeks now and do see a tremendous improvement and will continue to implement as much as possible within my restricted budget.

[@tylmarple]

I hope it's going well for you! Yeah nuts are tricky but the substitute whatever you can if it's more accessible for you.. I looove this part of my own research, just learning what other things are out there!

[@greyalien826]

where did u buy the supplements, i think that's what they were wondering and i'm also wondering

[@Divy91311]

Hey tylmarple, really nice video! I was wondering if I could help you edit your videos and also make a highly engaging Thumbnail which will help your video to reach to a wider audience .

[@herneeblues]

Loving this video, may I ask you how do you know Brian's blueprint? Did you buy it? Great to hear you're feeling much better 💪🏻

[@tylmarple]

Thanks so much! 🙏 Seeing the progress is a great motivator to just keep going. I'm going to keep updating on my progress, so look out for that! And no! The best thing about Bryan's blueprint is that it's completely FREE. I've linked it in the description 😊

[@shaynaformity1384]

I've been doing something similar to you, just incorporating what I can of Blueprint into my life, and it's been amazing! I also eat my variations of nutty pudding and super veggie every single day. I'm astonished that I never get tired of them. I'm curious what your age is, because you look quite young - the thing about spermidine is that young people make more of it (from food sources, especially broccoli, cauliflower, and mushrooms), so you might not actually need it directly now.

[@tylmarple]

and that's really the point - making it accessible to anyone! I'm in my late 20s so that's actually really good to know!

[@shaynaformity1384]

@@tylmarple another important factor, though, is that chlorella is a source of vitamin B12. If you're vegan and not taking chlorella, make sure that your B-complex provides 100% of RDA, or get another B12.

[@tylmarple]

A very good point - thanks so much! 🙏

[@Kati-zi6xb]

is oatmeal part of blueprint nutrition? or other grains?

[@tylmarple]

They're are not - I forgot to mention it! 🙈 I started adding 4 spoons of oats into my nutty pudding a few months ago, I'm blending it so it's easier to digest. (Bryan has supper veggie right after nutty pudding as he stops eating earlier, so I though I might need some healthy carbs in the morning to keep me going) Other grains I use (same as Bryan) are chickpeas and I love to snack on them plain, just using extra v. olive oil, salt pepper. He and I also also use sweet potatoes 🍠(there is a great recipe for it in the blueprint). Also started using quinoa with my salads every now and then - I think you just have to be clever about your carbs, BUT definitely stick to the healthy ones and use them moderetly 😉

[@Starchaser63]

Fasting is the single most effective way for improving overall long term health and well-being..having an eating period of around 4 hours and a fasting time of around 20 hours is what works for me

[@yungnietzsche2302]

It’ll destroy your metabolism if you do it too much

[@Starchaser63]

@@yungnietzsche2302 under nutrition with over eating is what destroys the metabolism. Fasting is absolutely fine as long ss optimum nutrition and sufficient calories are adhered too...when the body is in a Fasting state then cellular repair takes place...😊

[@tylmarple]

Absolutely - it's the best place to start! 💪 It's fascinating how little food humans actually need! Before that, I had some unhealthy eating habits - resulted in constant indigestion, bloating, and feeling a lot heavier, which affected EVERYTHING! 😭 I'm glad the 20h is working for you, I definitely want to keep experimenting

[@Starchaser63]

@@tylmarple👍

[@katyantis]

Did I miss something or do you do the Green Giant drink too?

[@tylmarple]

I don't! I take creatine with my pills. And actually, Bryan discontinued Green Giant 2 days ago! He adds 13 mg of spermidine to pills (still building a bit more budget for it), cocoa flavanols to Nutty Pudding and supplements 2.5 g of creatine daily.

[@williamsdesigning1949]

That's dope, I wish there was a way to do it with zero pills. Pills are just kinda over the top imo.

[@tylmarple]

I see your point. But, pills only help you stay fit and ensure you get the vitamins you need. With today's vegetable quality, you simply don't receive all the necessary nutrients and vitamins we once did. You need to supplement your body somehow! 😅 Depending also on how active you are, pills just make it easier for your body to recover and keep going 💪

[@williamsdesigning1949]

@tylmarple maybe we just need to go back to a hunter/gatherer lifestyle. Wild plants have too much of some vitamins, and you can overdose on them.

[@Eddylive]

Where are the recipes or ingredient list for these, would love to see wm

[@tylmarple]

I linked it in the description

[@theburningnoob]

nowfoods 4 life

[@joseferben_]

i’ve seen that there is a new version of super veggie with meat, what do you think about that?

[@tylmarple]

I'm veggie, so doesn't apply. I'm not sure there is meat in the blueprint 🤔

[@guidadeabreu1322]

That is what his son eats, and he does not follow the blueprint. Bryan himself does not eat meat.

[@probrickgamer]

​@@guidadeabreu1322I was wondering how his son incorporates it. I was assuming throwing diced chicken on the super veggies or something.

[@felixalexios]

Awesome video :) Do you live in Europe or North America? I'm Scandinavian but everything is so expensive here. If you are european I know I can probably do it as cheap as you as I can order from european stores without facing import fees

[@felixalexios]

And do you order the supplements online as well or buy it in your own country? Thank you!

[@tylmarple]

Thanks so much! 🙏 I'm in Switzerland and order supplements online (myprotein (uk) has pretty good prices, but it takes long to arrive so I found an online shop in Switzerland ). As you can imagine things are pretty pricey here too... farmers market is always a good choice, as well as doing a bit of research and ordering your nuts, seeds, oats and legumes from some wholesaler (trust me, it's good to invest into a big order as you go through nuts and seeds in no time...) I hope it helps!

[@technofeeling2462]

But doesn't he also take all the supplements to make it even healthy? I remember a supplement to combat blut sugar and another to get into a fasted state (which is in my mind the reason why is can even sustain such a low calorie intake).

[@tylmarple]

the calorie intake isn't low - trust me... the supplements are there to simply get more stuff in that food simply can't

[@Jacob930321]

Whey protein is cheaper than amino complex but has the same effect. Also, why Q10?

[@probrickgamer]

Q10 has been shown to have some benefits for the heart is my best guess.

[@tylmarple]

It's not too bad in Europe and q10 for migraines and headaches but yes also heart too - prevents blood clots and it's just another antioxidant

[@AmadeuShinChan]

No, didn‘t know him yet.

[@LILIMIAMIMUSIC]

Good. But without weightlifting not so good. Resistance training is very, very important. It’s a huge mistake to do just cardio and. yoga. You need to maintain the muscle mass..

[@tylmarple]

I am maintaining my muscle mass ☺️ Ive been doing resistance (Romanian deadlifts, squats, kettlebells - simple and sinister) training for the last 5 years. Atm I’m focusing on an intense yoga training- so my muscles are intact. What I need to incorporate more is my cardio - considering rowing machine, I’m not great at running..

[@kingo55]

I've only been doing green giant and super veggie for a month (I eat other meals for dinner)... and far out, I feel like a new person. If I were to choose another BJ recipe, which one would give me the most bang for my buck?

[@tylmarple]

So first of all Bryan discontinued Green Giant 2 days ago! He adds 13 mg of spermidine to pills (still building a bit more budget for it), cocoa flavanols to Nutty Pudding and supplements 2.5 g of creatine daily. In terms of other meals: the stuffed sweet potato is suuuuper cheap, but get the proper chickpeas which you can buy in bulk (healthier, cheaper - just takes longer to prep, but that's also a tip, plan a day ahead and just soak your grain). The other sweet potato dish, the one with mushroom topper and the chickpea curry - I haven't tried all of the salads yet, as it's the winter time, I would stick to more heartwarming dishes for now. I think all of them are affordable, but of course, nuts are the problem, as they are usually quite expensive. But try finding a wholesaler/farmer who sells them in bulks (avoid supermarket products - worse quality, far more expensive)

[@EternalKvK]

Dont know about plant based diet of Bryan But im trying out the meat-only diet that Jordan Peterson recommended, and holy cow its the best thing ive ever tried. Weight is going down so rapidly i was even worried at some point - am i okay ? And i feel so much energy every day, my mind is clear. At some point i will stop, and start adding normal carbs (when i get too low on weight) but for now its awesome. (been 1.5 month on meat)

[@danthelambboy]

Short term changes can always feel good as it supplements what is lacking. Meat only diet is just terrible long term, people become really deficient in nutrients and get high cholesterol and cardio vascular issues. The guy that made keto popular now admits that we need to eat carbohydrate foods and that people who don't die much younger as he now believes in listening to science

[@probrickgamer]

​@@danthelambboymeat is typically more nutrient dense than vegetables and fruits. I don't think it is great for longevity, but it is a good way to beat some food addictions until you are ready to incorporate carbs again. There is no need to incorporate carbs again if you are willing to sacrifice longevity, but it still should get you a longer life than the SAD.

[@tylmarple]

I've been a pesceterian for over a decade now so no meat for me :) eating meat is, unfortunately, one of the worst things you can do to the environment. I like Jordan Peterson, but yeah he's been a bit inconsistent.

[@Grace-nt9cc]

Try to get what you need in the food you eat! 😊👍🏻

[@tylmarple]

I've tried that, but it didn't serve me.. I was getting light headed, deficiency in things like creatine, d3, b12 etc. and my immunity system was constantly down

[@SuperBranFlakez]

Stick to meat to get nutrients

[@badoing7390]

That's because your diet and lifestyle is unhealthy. Please get help @@tylmarple

[@tylmarple]

I'm veggie 😉 @@SuperBranFlakez

[@virtuacryptic]

I spend 15 dollars only

[@GGeloRob]

I don't know why you would need any vit c if you're eating an orange, hope all the excess vitamins in general doesn't go against you in the long term. You said you trust ol' bri because he has done so much more research but I think he is just listens to anyone who charges a lot. He seems crazy to me. Glad you're feeling good thou.

[@tylmarple]

I see your point, but unfortunately, we're in the age of nutritional decline, there are not many vitamins and minerals in our food anymore bc of the soil... I get my blood checked every 6 months for everything (I travel a lot), and for the first time ever I'm in the perfect range for almost everything (slightly too much creatine so I halved my dose) As for Bryan and his research, it actually correlates strongly with other alternative lifestyles and medicines. Of course, there are a few extremes as he focuses on longevity - I simply experiment with finding an optimal and healthy lifestyle.

[@probrickgamer]

Some excess vitamins could b bad but usually what happens with an over abundance is your body literally pisses the nutrients out.

[@ocaraevil]

copy the proven things . most of what else he do will improve like 5%. does not worth the hassle. and the sweat is not that accurate would be better to do some that challenge the muscle to get stronger(definition and roundness will be consequence ) and some exercise that improve heart rate , any cardio in zone 2.

[@natnat5082]

What are the proven things and which are less important?

[@dancarrol4558]

I have eaten super veggie and its hands down one of the worst things Ive ever had. Nutty pudding is ok though.

[@commuterbranchline8132]

I blend the Superveggie and then add the seeds, dark chocolate and Olive oil. It’s much easier to eat…

[@tylmarple]

I still need to try to blend it! And sorry to hear that.. I think it all comes down to who likes veggies initally 😉

[@natnat5082]

I agree it was revolting and I have a high tolerance for gross food

[@jett88-cy6ht]

You don’t want to live long ? No way I am following your diet then 🤣

[@tylmarple]

Haha, I do! 😂 I just have a lot more experience with healthy living, but I'm definitely going to look into longevity at some point. I also forgot to mention- I started to look younger too. Acne, wrinkles-everything is a lot more chilled. Whether it's supplements or the clean diet, it definitely works wonders 😉

[@TatooedDoc]

imagine the narcissism it takes to spend 2 million dollars a year to live longer. Exercise and sleep are free. Healthy food isnt really that expensive. Supplements are largely a scam.

[@drewmalone]

Dude made himself a human lab rat and gives away all the learnings for free. That’s way less narcissistic than other billionaires who buy a sports team

[@TatooedDoc]

@@drewmalone that has nothing to do with narcissism. Hardly "giving away for free" his youtube channel likely brings him in 20,000 a month or so.

[@drewmalone]

@@TatooedDoc he’s a billionaire, I don’t think the $20,000 is important The important thing is that *I* can get the information for free. That’s awesome.

[@TatooedDoc]

@@drewmalone and virtually everything he is doing now will be debunked in 5 years and he will be on to other things. But have at it lol. My initial point holds.

[@probrickgamer]

​@@TatooedDocit's called pursuing bleeding edge advances. Sense he is testing his body to measure every change it's unlikely any will be disproven. However when on the bleeding edge it does typically cause you to do a bunch of pointless stuff. Also he does appear to be a narcissist IMO. It doesn't mean we can't make use of him.

[@yonaoisme]

living long = living healthy. stop pretending like those are different things

[@NickEdsonBasketball]

Great video!