And we're back! here's to another 90 days 🥳 🚀 Community: www.skool.com/... 💌 Free health newsletter: sierra-clark.c... 🎉 Favorite products: www.amazon.com...
Jesse, you look amazing! The proof is in your outlook and your radiance. I’m so happy for you, and cannot wait to see your progress over the next 90 days. Sierra, I love your commitment and dedication. Thank you for this content. I look forward to joining you all soon.
I’m really glad you’re continuing because it really needs longer than 3 months to tweak and change lots of unhealthy habits & fitness etc… I’m excited to see where this takes you both as it’s really inspiring to me and encourages me to also keep going…❤❤❤
Jesse is starting an incredible training arc. This is just the beginning, once he is down 70lb he will start a true transformation. I can't wait to see it.
Glad you’re doing another 90 days! I honestly loved watching the episodes weekly and was missing them. You’re both super inspiring. Can’t wait to see the improvements you both make and what information you get from your coaches this time round.
I was wondering how this was going to be different from the 1st 90 days, and bringing in professionals sounds like a great add. I am a bit curious (realising this is probably the least important puzzle piece) if you guys will be changing your skincare protocol since it seems Bryan has tweaked his. Maybe bringing in a dermatologist for one episode (since everyone has different skin needs) might be a thought. Either way, you both glow!
I hope they advise cruelty free products, rather than what you are using now, which are not. Your skin is looking great, but it can look equally good without animal input
Bear in mind that he takes oral tretinon and does a lot of laser procedures so your skincare needs to include more actives to get results. Topical tretinon and some AHAs at least.
You're both awesome for undertaking this journey and continuing. Jesse is a super star! For those of us thinking of joining you, could you publish the test data template you're using to help us ask our doctors for the right markers to be tested?
Regarding muscle loss in your legs Sierra, for sure CR doesn’t help, but I think you should also check your total protein intake. It should be at least 1.6-1.8g per kg of bodyweight (maybe more with CR) also (if you’re not already) you should be implementing progressive overload in your training. One caveat ofc is I understand blueprint is longevity oriented so maybe gaining a ton of muscle is not needed/beneficial?
Consistent CR is a really bad idea overal. Especially, for women. Like you said it effects hormones and muscle mass negatively way to much. You probably also did not measure cortisol levels. Which will increase dramaticly with CR. Not to mention all the downstream effects of mental state and irritability. I always advice to cycle CR in and out with fasting. See it as repair/maintenance days for your body. Like a full 24h-72h fast every month or so is great. Meanwhile the 16/8,OMAD or 2MAD simply works great on most days. The whole feast and famine approach is also very evolutionary programmed into our bodies. Just like training a muscle. There is a paper thin balance between stress and recovery. You want to trick your body and keep it guessing. This is one of the reasons I don't like the the blueprint protocol of doing the same things every day. Not only is it boring, also not optimal imho. Before you say, the data speaks for itself. There are many people on the Rejuvenation Olympic scoreboard that have slower aging clocks than Bryan, doing completely different things. Personally, I like Siimland's approach alot better.
I am currently doing my PhD in Biochemistry and I agree with you 100%. I admire Bryan and his initiative with the Blueprint protocol, I however, disagree that it is the best health protocol on the planet. Each individual is different, as such the hormetic effect in each individual will differ. Also, I feel there will be an effecf of diminishing returns with all the supplements he is taking. You might get the same (or better) result using less supplements. It is also way too repetitive and boring, and as such the hormetic effect will not be as effective. I also think the whole do not die thing is a sign of thanatophobia, which requires therapy of some sort. The Blueprint Protocol also kind of neglects tools that aid mental health. The lifestyle can be very orthorexic which will worse one's mentail health. The Blueprint Protocol is a nice health protocol but not fullproof or sustainable for the average individual.
I agree with what you write here. I also think it is important to factor in the many supplements Bryan takes specifically to compensate for his CR, in particular his testosterone replacement patches and his top end amino acid stack.
@@jackrabbitismBryan raised his cr to 10% and doesn't take testosterone anymore. But to be clear I agree that cycling the CR is really important. And Bryan said recently he's getting same /better results from 10% CR than he had at 20% CR so he adjusts with any new data. It's cool that there's this movement to achieve better health I love and support everyone's efforts and sharing of what they are doing and what the results are. Data!
I have to get my VO2 Max done this year! I constantly train in zone 2 (my understanding is that zone 2 equates to the most efficient zone for fat loss), but now that I have done that for over a year, my zones have probably shifted a little. Anyway, great work! Looking forward to the next 90 days here! Can't wait to see Jesse's progress especially! 😁
Im so happy this series will continue!! Followed you last fall so motivating been also doing nuttypudding and working out more! Do you guys also do the suplements what are in the blueprint? The over 100 pills what bryan takes or do you do a smaller version of that?
Looking forward to the nutrition coach advice. Nutrition for longevity is not necessarily nutrition for body composition. Don’t forget Bryan took testosterone and growth hormone during his caloric restriction phase and no longer cuts calories so much. You need enough protein.
Excellent. Really clear summary of the first 90 days. This is what I was waiting for, and hoping for. Thanks you two! This is inspiring to me. Bryan Johnson is inspiring as well. But it helps in a different way to have two regular types of people doing it, and sharing about it. KEEP GOING. IT'S NEVER TOO LATE. 😊🤍
I've had to get blood tests for several decades. Even if I 'confirm' with my doctor that he's ordering certain tests, I've found it essential to also confirm with the phlebotomist when the blood is actually being drawn. Sometimes they can contact the doctor immediately to ask to add more tests; if the doc's not available, sometimes enough blood has been drawn that they can add the tests once they hear back from the doctor before it's processed. Magnesium RBC is a much better test than just magnesium, because it shows what's actually getting into your cells and has a better correlation with cardiac health (near the top of the range, not just in range). When testing B12, to get an accurate result, you should avoid taking B12 or chlorella/spermidine for a few days before the test (if Jesse did avoid taking them for a few days before the blood was drawn, high B12 could indicate an issue with the MTHFR mutation, and he might need to take methylcobalamin or adenosyl-hydroxy B12 so the B12 can get into cells instead of hanging around in the blood).
I think you can see from Jessie’s bloodwork that he suffered from metabolic syndrome. Just my personal view, but I think a low carb approach with animal proteins included would benefit him more.
Max heartrate is just a theoretical calc. Don't think of it as a 'danger' zone or something. I sometimes find seeing your live data actually inhibits performance, causing you to hold back and therefore in a test you get low results.. YMMV.
Yes. You can find closer to your true max by doing an exercise (fast run over 20 mins to max effort) wearing a heart rate chest strap. Mine is 30 points higher than the age calculation.
The easiest way I’ve found is to just eat until I feel content 2-3x per day (no snacks), at scheduled times. All wholes foods. If I eat processed foods it throws the whole thing off and I tend to eat too much. To be more precise I input meals into My Fitness Pal and adjust the meals to match the the number of calories I burn on average (according to Whoop I burn 1,700 calories per day).
Any suggestions for alternatives for the Ceravee skin cream and face wash? They are down as technically vegan as they don't have animal products in but they aren't cruelty free (they are tested on animals as they are sold in China, it's a requirement). Going forward I'd like to avoid, I've seen Ceramedx talked about, seems a decent skin cream but am all at sea trying to find a nice SPF and face wash that is also similar to that range and cruelty free. Keep up the good work guys!
I wonder if you have considered that the blueprint protocol is based on Bryan Johnson’s results and progress which may not work as well for your body needs as you are a woman and woman process some thing differently and have different nutritional needs. You may have to tweak the diet to account for your own individual body needs in order to receive the positive benefits
Do you guys eat only nutty pudding and super veggie everyday? What’s the reason behind the decision to make these 2 meals a must ( other than convenience ) ? It’s bc of those specific ingredients? Is supplementation necessary if you only eat these 2 meals everyday?
Hey Sierra, thank you for your content! I have a quick question about the blood panel. Where do these 28 markers come from? I imagine it's a simplified version of what Bryan tracks in the Protocol. Why these markers, and not others? Do you mind sharing the Google Sheet with me? 🙂
I took the list from Bryan's website, and then asked my doctor if I could get as many as possible. Some they didn't offer, so the list you see is what we landed on! Here's a copy of the sheet (see bloodwork tab): docs.google.com/spreadsheets/d/1IyF_xG5PPLWD4McgY_kCPvCkM06kS5ZvvCh_gOEifiY/edit#gid=1870765640
Your form on leg press is poor. Do NOT straighten your legs!!! It is really dangerous fot your knees! Do it slowly, esp on the release...that is the patt which creates beautiful strong muscles .. and maintain some tension un yoyr legs while you do it.
if you are struggling with gaining muscels on vegan diet, you should definetely take BCAA+valine amino acids. Valine is taking BJ too, it is something that vegan diet lacks and not many ppl are talking about it
![I Tried Bryan Johnson’s Routine for 180 Days [Week 15]](http://i.ytimg.com/vi/a1Ing2rgLZ8/mqdefault.jpg)
![I Tried Bryan Johnson’s Routine for 180 Days [Week 15]](/img/tr.png)
I’m a huge data nerd so hearing all of your before and after stats at the beginning as well as getting consistent updates on those is like nerd-vana.
Yessss glad to hear it!
That’s fantastic news your doing another 90 days, I’m really rooting for you both. Your commitment to the plan and each others success is beautiful!
Thank you so much!
Wishing you guys much success.
This is not a diet but a healthy way to live.
You guys have such a beautiful souls. I'm following your journey for inspiration.
Thank you so much!
Jesse, you look amazing! The proof is in your outlook and your radiance. I’m so happy for you, and cannot wait to see your progress over the next 90 days. Sierra, I love your commitment and dedication. Thank you for this content. I look forward to joining you all soon.
Oh EM Gee! I’m so excited about the introduction of the coaches. I hope they’re personable and get their own episode in the series.
I’m really glad you’re continuing because it really needs longer than 3 months to tweak and change lots of unhealthy habits & fitness etc… I’m excited to see where this takes you both as it’s really inspiring to me and encourages me to also keep going…❤❤❤
Cheers! Here's to 2024 and a good year of health! :D
Jesse is starting an incredible training arc. This is just the beginning, once he is down 70lb he will start a true transformation. I can't wait to see it.
Yes!! It’s going to be epic 🚀
Over the moon to see you and Jesse back!! :D
I’m so excited to continue cheering you two on! Way to go! ❤
That sounds so awesome! I'm looking forward to the next 90 days. I'm so glad you guys are continuing 🖖🫶
I‘m impressed of you that you not only continue, but level up the series so much. I‘m hyped!
Glad you’re doing another 90 days! I honestly loved watching the episodes weekly and was missing them. You’re both super inspiring. Can’t wait to see the improvements you both make and what information you get from your coaches this time round.
Yay! Thank you!
I can’t wait. The refinements you are making sound so good, I couldn’t imagine what you were going to do to level it up. I’m rooting for you guys!
I totally get your frustration Jesse.... but I have to say I can see the vibrance in you, you're glowing. Both of you! 😊
Welcome back you two 😊 I can’t wait to continue to follow your journey
Thank you!! 😊
I was wondering how this was going to be different from the 1st 90 days, and bringing in professionals sounds like a great add. I am a bit curious (realising this is probably the least important puzzle piece) if you guys will be changing your skincare protocol since it seems Bryan has tweaked his. Maybe bringing in a dermatologist for one episode (since everyone has different skin needs) might be a thought. Either way, you both glow!
Great idea!
I hope they advise cruelty free products, rather than what you are using now, which are not. Your skin is looking great, but it can look equally good without animal input
Yes cruelty free vegan skin care regime please!
Bear in mind that he takes oral tretinon and does a lot of laser procedures so your skincare needs to include more actives to get results. Topical tretinon and some AHAs at least.
keep it up guys, doing amazing things!
You're both awesome for undertaking this journey and continuing. Jesse is a super star! For those of us thinking of joining you, could you publish the test data template you're using to help us ask our doctors for the right markers to be tested?
So glad you're doing this again!
Regarding muscle loss in your legs Sierra, for sure CR doesn’t help, but I think you should also check your total protein intake. It should be at least 1.6-1.8g per kg of bodyweight (maybe more with CR) also (if you’re not already) you should be implementing progressive overload in your training. One caveat ofc is I understand blueprint is longevity oriented so maybe gaining a ton of muscle is not needed/beneficial?
Looking forward to seeing how you both rock this!!!
woop woop, keep going, you are amazing
Consistent CR is a really bad idea overal. Especially, for women. Like you said it effects hormones and muscle mass negatively way to much. You probably also did not measure cortisol levels. Which will increase dramaticly with CR. Not to mention all the downstream effects of mental state and irritability. I always advice to cycle CR in and out with fasting. See it as repair/maintenance days for your body. Like a full 24h-72h fast every month or so is great. Meanwhile the 16/8,OMAD or 2MAD simply works great on most days. The whole feast and famine approach is also very evolutionary programmed into our bodies. Just like training a muscle. There is a paper thin balance between stress and recovery. You want to trick your body and keep it guessing.
This is one of the reasons I don't like the the blueprint protocol of doing the same things every day. Not only is it boring, also not optimal imho. Before you say, the data speaks for itself. There are many people on the Rejuvenation Olympic scoreboard that have slower aging clocks than Bryan, doing completely different things. Personally, I like Siimland's approach alot better.
Great points. I'm also a big fan of Siim Land's caloric restriction cycling approach, makes a lot of sense
I am currently doing my PhD in Biochemistry and I agree with you 100%. I admire Bryan and his initiative with the Blueprint protocol, I however, disagree that it is the best health protocol on the planet. Each individual is different, as such the hormetic effect in each individual will differ. Also, I feel there will be an effecf of diminishing returns with all the supplements he is taking. You might get the same (or better) result using less supplements. It is also way too repetitive and boring, and as such the hormetic effect will not be as effective. I also think the whole do not die thing is a sign of thanatophobia, which requires therapy of some sort. The Blueprint Protocol also kind of neglects tools that aid mental health. The lifestyle can be very orthorexic which will worse one's mentail health. The Blueprint Protocol is a nice health protocol but not fullproof or sustainable for the average individual.
I agree with what you write here. I also think it is important to factor in the many supplements Bryan takes specifically to compensate for his CR, in particular his testosterone replacement patches and his top end amino acid stack.
@@jackrabbitismBryan raised his cr to 10% and doesn't take testosterone anymore. But to be clear I agree that cycling the CR is really important. And Bryan said recently he's getting same /better results from 10% CR than he had at 20% CR so he adjusts with any new data.
It's cool that there's this movement to achieve better health I love and support everyone's efforts and sharing of what they are doing and what the results are. Data!
I am very happy that you are doing this. I have had RSV and been quite ill. But still want to start blueprint protocol.
I have to get my VO2 Max done this year! I constantly train in zone 2 (my understanding is that zone 2 equates to the most efficient zone for fat loss), but now that I have done that for over a year, my zones have probably shifted a little.
Anyway, great work! Looking forward to the next 90 days here! Can't wait to see Jesse's progress especially! 😁
I feel like these next three month Jesse is just going to drop weight fast.
Also I need “fancy meeting you here” Merch
Im so happy this series will continue!! Followed you last fall so motivating been also doing nuttypudding and working out more! Do you guys also do the suplements what are in the blueprint? The over 100 pills what bryan takes or do you do a smaller version of that?
We did the supplements for the first 90 days, but it got very pricey. We're currently taking omega 3, b12, and iodine. May add vitamin d as well.
Great summary, and glad you are continuing, love your positive attitude and Jessie is the man, you will get there my friend, you both are so inspiring
Thanks so much!
Love you guys, keep it up!
Happy to see you guys continu! ❤❤❤
I wish vo2 max tests were more accessible, they should have them in every premium gym, and charge no more than £20
Doctor issues with blood work are SO challenging...I've had numerous issues getting everything pulled
Thank you🥰
Thx for the transparancy.
Looking forward to the nutrition coach advice. Nutrition for longevity is not necessarily nutrition for body composition. Don’t forget Bryan took testosterone and growth hormone during his caloric restriction phase and no longer cuts calories so much. You need enough protein.
Excellent. Really clear summary of the first 90 days. This is what I was waiting for, and hoping for. Thanks you two!
This is inspiring to me.
Bryan Johnson is inspiring as well. But it helps in a different way to have two regular types of people doing it, and sharing about it.
KEEP GOING. IT'S NEVER TOO LATE. 😊🤍
Thanks, Alice!!
@@sierra-clark Idea: T-shirts with "Keep going, it's never too late", on them.
I've had to get blood tests for several decades. Even if I 'confirm' with my doctor that he's ordering certain tests, I've found it essential to also confirm with the phlebotomist when the blood is actually being drawn. Sometimes they can contact the doctor immediately to ask to add more tests; if the doc's not available, sometimes enough blood has been drawn that they can add the tests once they hear back from the doctor before it's processed. Magnesium RBC is a much better test than just magnesium, because it shows what's actually getting into your cells and has a better correlation with cardiac health (near the top of the range, not just in range). When testing B12, to get an accurate result, you should avoid taking B12 or chlorella/spermidine for a few days before the test (if Jesse did avoid taking them for a few days before the blood was drawn, high B12 could indicate an issue with the MTHFR mutation, and he might need to take methylcobalamin or adenosyl-hydroxy B12 so the B12 can get into cells instead of hanging around in the blood).
Great points, thanks!
Which blood markers did you check? Do you have a list? I want to do it
I think you can see from Jessie’s bloodwork that he suffered from metabolic syndrome. Just my personal view, but I think a low carb approach with animal proteins included would benefit him more.
I kinda want to do a blood test and Vo2 max test now, these are measurements we should all be doing to track where we are and to get healthier.
They are very helpful!
Max heartrate is just a theoretical calc. Don't think of it as a 'danger' zone or something. I sometimes find seeing your live data actually inhibits performance, causing you to hold back and therefore in a test you get low results.. YMMV.
Yes. You can find closer to your true max by doing an exercise (fast run over 20 mins to max effort) wearing a heart rate chest strap. Mine is 30 points higher than the age calculation.
1:35 I'm not gonna lie. That belly is massive. I hope that gets addressed soon. Keep it up 💪
How do you change your calories and portions toHow do you change your calories and portions for woman's body
The easiest way I’ve found is to just eat until I feel content 2-3x per day (no snacks), at scheduled times. All wholes foods. If I eat processed foods it throws the whole thing off and I tend to eat too much.
To be more precise I input meals into My Fitness Pal and adjust the meals to match the the number of calories I burn on average (according to Whoop I burn 1,700 calories per day).
@@sierra-clark That’s without exercise though.
Any suggestions for alternatives for the Ceravee skin cream and face wash? They are down as technically vegan as they don't have animal products in but they aren't cruelty free (they are tested on animals as they are sold in China, it's a requirement). Going forward I'd like to avoid, I've seen Ceramedx talked about, seems a decent skin cream but am all at sea trying to find a nice SPF and face wash that is also similar to that range and cruelty free.
Keep up the good work guys!
I wonder if you have considered that the blueprint protocol is based on Bryan Johnson’s results and progress which may not work as well for your body needs as you are a woman and woman process some thing differently and have different nutritional needs. You may have to tweak the diet to account for your own individual body needs in order to receive the positive benefits
Do you guys eat only nutty pudding and super veggie everyday? What’s the reason behind the decision to make these 2 meals a must ( other than convenience ) ? It’s bc of those specific ingredients? Is supplementation necessary if you only eat these 2 meals everyday?
We’ve being doing 2 meals for convenience. According to my blood work the 2 meals covers all my nutritional needs. So far so good!
Oh HELL yeah!!!
Lifting vegan logic is my coach. He's vegan, and hes a great coach!
Amazing, thanks for the rec!
FOOKIN'ELL M8
Hey Sierra, thank you for your content! I have a quick question about the blood panel. Where do these 28 markers come from? I imagine it's a simplified version of what Bryan tracks in the Protocol. Why these markers, and not others? Do you mind sharing the Google Sheet with me? 🙂
I took the list from Bryan's website, and then asked my doctor if I could get as many as possible. Some they didn't offer, so the list you see is what we landed on! Here's a copy of the sheet (see bloodwork tab): docs.google.com/spreadsheets/d/1IyF_xG5PPLWD4McgY_kCPvCkM06kS5ZvvCh_gOEifiY/edit#gid=1870765640
@@sierra-clark Thank you very much! I've copied it to my Drive and will use it as a baseline for my own blood panel. I appreciate your help 🙌
By plant-based, do you mean vegetarian or something else?
Plant based meaning most or all of nourishment comes from plants (instead of animal products)
who is jessie? her husband ? a friend? a new project for fat loss? i discoverded this channel a few days ago only.. sorry
Yesssss😃
Good job posting and sharing all data. Bryan Johnson is not so open with his data, but is selective in what he shares.
Your form on leg press is poor. Do NOT straighten your legs!!! It is really dangerous fot your knees! Do it slowly, esp on the release...that is the patt which creates beautiful strong muscles .. and maintain some tension un yoyr legs while you do it.
"I gotta do this motivated by love." Jesse 4 President
I am so glad you guys are continuing this. I enjoyed the first part a lot
Muscle loss might be because of the exercises you’re doing or the technique. That leg press video looks like you’re about to snap your ACL
Could be - I was doing the same workout every day but it's possible that increasing the reps or weight per lift could have made up for the loss
❤❤🎉🎉 Bravissima 💗💕🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉
I love this series.
if you are struggling with gaining muscels on vegan diet, you should definetely take BCAA+valine amino acids. Valine is taking BJ too, it is something that vegan diet lacks and not many ppl are talking about it