foreign [Music] I'm just getting home I agreed to be filmed today and I just had a laser treatment on my face it looks like my face has a really bad sunburn so just so you know if my face looks all messed up that's why my body has a whole bunch of stuff too looks like skill I got fish scaled today it's all from my back too but what they did today actually is they they had this laser she was basically just like shaving off imperfections and scars so we did it for the face she also
had a hair application a laser for hair growth and then we did the body as well so today I we're gonna film my my nightly routine a lot of people have asked about this and specifically in the context of recently I shared on social media that I had an entire month of perfect sleep a 100 score using the wearable whoop and I didn't really have any context on this but people were were blown away that I was able to achieve not only 100 once but for an entire month every single day a lot of people
said that in years of wearing moved they'd never achieved 100 and so people are curious what I'm doing for sleep and the nightly routine is really about prep for sleep so I'm hoping I can share with you what I've been learning for the past couple years through a bunch of trial and error what I have found is sleep is my number one priority in life it's more important than anything else because when I sleep well life feels amazing and possible and when I don't sleep well it feels challenging and miserable I'm going to walk you
through the entirety of what I do on a on a nightly basis some of it is blueprint protocol stuff but a lot of it is really sleep preparation when I get home the first thing I do is I change my shoes I have outdoor shoes and I have indoor shoes this is a Brian thing it's not really a blueprint thing this is like the hygiene standards of the world these are the hygiene standards of this house and we like to separate those too I have my lunch bag with me I have two meals that I
took with me and so when I get home the first thing I do is I'm going to put this on the ground not on the countertop I eat everything by about noon 11 A.M to noon and that gives my body about eight hours to digest food before I go to sleep and when I do that my resting heart rate is between 45 and 50 somewhere down there and when I do that I'm highly likely to have a good night's sleep so today was for the third meal of the day was asparagus white beans sweet potato
and some tomatoes so I'm going to clean up these dishes talms and I try to maintain an Immaculate house where everything is orderly that's nice that we both agree on that we uh we agreed on this protocol that we'd have a proper labeling mechanism for the dishwasher clean workspace allows me to have a clean mind when things are cluttered I'm I'm a bit bothered by it it's a pretty small effort to try to maintain a really organized environment after we get things cleaned up I'll take a few pills so I got diagnosed with hypothyroidism when
I was 21 years old so I take levothyroxine and armor thyroid daily they also take 81 milligrams of aspirin three times a week there was some good evidence on that and then right before bed I'll take my melatonin I take pills right when I wake up and then I take it with my morning drink and then I do a lunch and then again tonight so I guess I take pills like four times a day five times a day so we're about an hour earlier than what I normally start the routine because we're shooting here but
I'll show you a couple things I'll start with some HRV therapy yeah heart rate variability HRV it is a representation of your nervous system and so when you're stressed out and you're in fight or flight mode you're in a heightened state of stress and when you're chilled out and relaxed you're trying to get your body to be in a more relaxed State we've tried a lot of devices over the years probably 15 or so this one is from parisim and it attaches right here to this part of the year I've been doing 30 minutes in
the morning and 30 minutes in the evening so this device is emitting electrical current and so we have a vagus nerve that is through the side of our head in the air is a connection point then down through our chest is an entry point for a lot of things people use the Vegas nerve for all kinds of treatments and disorders and so by putting this thing here it just electrically stimulates so I can feel a really light source of electricity HRV is a a pretty significant biomarker for health and wellness it also has very clear
association with age so as you're younger you have a higher HIV as you get older your HIV goes down and so over the past couple years I've been able to almost double my HRV I started in the low 30s range and now lately I've been hovering in the low 60s which is a remarkable Improvement I think my low 30s probably represents where I was at in my life as as an entrepreneur accustomed to running myself into the ground ragged willing to work all night with kids and trying to do all that stuff and so now
I've shifted my identity that I'm not that way anymore I really prioritize other things and my nervous system is really important to monitor because it really is a it's a representation of how I'm doing internally of how stressed I am versus how relaxed and stable I am in life while we're here I'll show you a few other things we've been experimenting with 10 minutes before bed I'll use this is pulsetto and it goes around the neck and that's for 10 minutes I'll be doing that for the past week and it's been really effective this is
a itier 100. I have a dry eye condition which we found in our routine visits so my tear ducts weren't producing the right amount of fluid for my eyes so my eyes get dry which is not good for Eye Health does FDA approve you put this on the side of your nose right here on this nerve and then you press this button and it vibrates it's for 30 seconds and so in in a clinical study they showed that it dramatically improved tear production of the eyes before I was using eye drops five times a day
for my eyes to be sufficiently moisturized and now I do this twice a day and I have a similar effect and it avoids having to put these drops in my eyes it is pretty funny the first time you do this it's like the most intense anticipatory sneezed you could ever imagine these are Skull Candy headphones they they don't have noise cancellation because it gives me a headache and I use this for audio cardio so I've been trying to rebuild my hearing I have hearing loss from shooting guns as a child and also having music too
loud so this ear is aged 64. between the ranges of I think it's 4 000 Hertz and 12 000 Hertz I'm basically deaf so I use these every day and do 60 Minutes of stimulation in those frequencies and so it's stimulating the hair follicles and there's some evidence that this is uh helpful to people we have yet to see a benefit we're still early on but I do this a couple other goodies this is a spirometry device we have been measuring lung health for quite some time my lungs were in fantastic condition when we first
started measuring this and then when I got covered in November I had some pretty discouraging lung damage which was an eye-opener for me because I'd seen a lot of reports I didn't know what it'd have and what effect it'd have on me if I got it and so we've been trying to rebuild my lungs from that this is a sense8 this you'd swear over the neck it hangs here on your chest because you can get the vagus nerve here or or here there's quite a few places you can interact with it with blueprint we probably
trial five to ten new things in any given week it's the identification of the thing the evidence that supports it whether it's strong or emergent one thing we've been trialing lately which was kind of funny was using theta waves for improved sleep at HRV it's all I'll play this for you just something you can find on YouTube this is what it sounds like can you get that okay the first time that I listen to this we we found some evidence this might be interesting and so I turned it on it was like 5 30 in
the evening I turned on the speaker so it was broadcasting there's a few of us here hanging out I didn't think anything of it and I was on the couch talking to my mom and I got so tired I just became paralyzed like I needed to lay down I was like Mom I'm so sorry I need to stop this conversation right now because I need to lay down it just had this immediate and dramatic effect on how tired I was and it increased my sleep quality and my HRV for 10 solid days so we're still
trialing this out we need to see if this is sustained or if it's going to break up but it's an example of we're always trialling new things and we're trying to find stability and permanence of this stacked process because this nightly routine is the accumulation of you know a few dozen things that we've trialled that have worked and we keep the one the things that have worked and just stack it up so that we get better every single week but I guess the reason why I focus on this HRV therapy and the nighttime routine so
much is I find that like the things I'm working on in life have such a small tolerance for error on emotions and if I've had a bad night's sleep and I'm working on a problem the next day and trying to think through something like my obsession is that the future of Being Human the future of intelligent existence and if I'm thinking through a question or a contemplation or imagination or a problem I noticed that even one night of a mediocre sleep changes dramatically how I feel about the problem and the solutions that come up for
that vary dramatically and so it's why I take this routine so seriously and so I hope that what I'm going to show you tonight really does help you establish whatever routine you do to stabilize yourself because once you get there it's such a a beautiful and valued place to be and you may experience what I did where before I had this huge roller coaster of emotions it had dramatic effects of whether I was cheerful or snippy or annoyed getting these Basics right made life much more enjoyable I think it made me a better person to
be around and I think it dramatically improved what I'm able to try to contribute to the world it really is worth the effort there's probably like nothing else you can do in your life that's going to have a better yield for your conscious existence so dishes are put away HIV therapy is commenced I've taken my pills and so next thing I would uh get ready for bed so I'd wash my face brush my teeth and get ready to hang out with Talmadge we have an hour every night before bed we spend it with each other
it's our favorite time of the day we read hang out we talk we do whatever but we're both ready so then when bedtime arrives we can just both walk upstairs and go and get into bed we don't have anything to do because at that point we're tired and just want to get to sleep [Music] now we're in the bathroom we're going to get ready for bed seeing my face in the mirror in this light it's really red the practitioner I work with she's been doing this for 10 years and she said she's never had someone
who has a pain tolerance as high as me and so now that she has some comfort with me she just she went all out for skin care we've been able to measure my skin age we use a multi-spectral Imaging device so we're able to look at like 10 different biomarkers from the multi-special Imaging we try to measure the bioage of my skin with all these different measurement approaches and so and then compare that against the interventions we do the more powerful things we do are really lasers the lotions and the creams I use they're okay
but they're not really the things that make a big difference but I use a survey wash I use both survey pm which has the hyaluronic acid and then I also use the CeraVe sunscreen which also has the AMS as well and because I've done several videos around my face there's been a lot of Patrick Bateman comments from the American Psycho so for those of you who know that connection you should see my business cards new card what do you think and then are you put on a peptide serum and then Oral Care so this is
important there's been a lot of connection to Oral Care with the rest of the body it's not just having clean teeth or the avoidance of cavities there's also it's interconnected with brain health and microbiome health and so I do three things floss I'll do a water pick for gum cleanliness then tea tree oil the evidence supporting this is my dentist is I think in her late 20s and I recently saw her in my plaque index was lower than hers it's also lower that lower than challenges she tried very hard to get my gums to bleed
and she couldn't do it we also have been successful we've worked on oral health and I've reversed my oral health age by over 20 years as indicated by the gum recession and the Detachment and so we've had significant repair a lot of that had to do I think one with diet where eating bad foods is just bad for oral health number two is I had bruxism for over 20 years so I think my life was so stressful that I would go to bed with that stress and I would just grind away and it was really
bad I had dentists who would tell me this was the case and they would recommend a mouth guard so I would do something like I would buy a sports mouth guard that was soft and chewy I think it just encouraged me to do it more we use this device I'll post this in the show notes but it basically arrests your entire mouth you put it in and it has this band that keeps it together so just a straight jackets your mouth and for the first time it actually arrested my bruxism sometimes I like we we're
doing these filmings and I have these really mixed emotions where like am I really on camera explaining how I'm brushing my teeth what the hell's going on like how did this happen and why am I doing this but then I remember it for so long I suffered and I didn't have any of these things right in my life I didn't have sleep right I didn't have oral care right my teeth were rotting my gums were receding I was grumpy I hated life I was depressed out of my mind and so yeah I mean like so
I have these mixed emotions where I'm doing this on camera but then I remember like how much would I appreciate it if someone who cared about me would have said like let me just help you with a few of these Basics like let's just get you in a nice place where you're steady and you're happy you're not dealing with receding gums and having to go to the dentist because you have these problems and I don't know um it's weird I never thought that future contemplations of human would be me in the bathroom talking about brushing
my teeth foreign last step is two minutes of teeth one minute 37 seconds later this is the tea tree oil and then so that's all wrapped up and then I have a tongue cleaner another thing in life that I wish I would have learned before and then I have everything ready for the morning so when I wake up it's all situated so the first thing I'll do in the morning is I'll take my body temperature with this inner ear device I'll take these three pills I'm trying to improve my ferritin levels right now so I'll
take these three pills water from here I'll start my HRV therapy with this device I'll turn this light on and I will get a few minutes of exposure it mimics sunlight so again the goal is to not think about anything ever because if we're trying to push the frontiers of anti-aging saying what is possible with a perfect protocol like what what can someone imagine their body being like if they're to implement a perfect protocol I need to have an infrastructure in life that allows me to implement these things so we can just stack a hundred
things in a given day and so it's really important that everything's organized and structured so there's no thought is required ever I'll change out of my clothes I'll get some shorts on we're going to film this for my only fans account so make sure you sign up there the last things we'll do I have a hair concoction I don't want to put it in right now it's going to make my hair all wet we've been playing with this gray hair reversal stuff we've been building I think I've reduced my gray hair by about 30 to
50 percent I equally hate dyeing my hair and gray hair so it's kind of which one do I want and I've chosen to dye my hair which I know is not good because they're toxins I equally dislike seeing the gray and so I'm really working hard to get rid of the gray hair and this concoction we have if it works we might make it available for others okay so face is washed mouth is clean I've got my testosterone patch on this is two milligrams this is to offset my 20 caloric restriction I only need 2
000 calories a day which is less than the recommended daily allowance for my body activity level and age and so to offset my testosterone to keep it at the normal level level two milligrams a day so normally I would go downstairs we do our nightly routine uh Thomas and I would hang out but let me stop and show you my my bedroom quickly [Music] I imagined trying to utilize everything I'm good at in life and building a really valuable technology product in the case of my former company was Braintree venmo building software for payments and
it was easy for me to lose myself in that relationship where I wanted the product to be perfect and thrill our customers but I was willing to basically give everything I had to build that technology but doing that it came at a cost where I didn't sleep very well I was stressed out I was basically willing eagerly willing to sacrifice everything about my personal health in order to build a great technology product I think that's kind of backwards in that I was basically sacrificing myself for technology instead of the other way around and I've shifted
that frame in my life where my health and wellness is now the number one priority and I want technology to be in service of that the Sleep score is not just about getting perfect sleep every night it really is about getting everything in my life in a proper state so that I can achieve this that means of my nervous system to Be steady and stable for me not to be stressed out to not be accelerating aging disease and decline so it really is an entire system overhaul of my health and wellness and for life so
the Sleep score is representative of this much bigger phenomena of what I think is important of a resetting in our society where we are no longer willing to be martyrs for the Improvement of Technology we want to have technology be the service of us being our very best selves with that said I'll walk you through a few things I have in the room so first you'll see it's blacked out the the windows this is a permanent situation where I have a temperature controlled bed this is eight sleep so it modulates the temperature throughout the night
hot and cold the sheets I have are grounded we found some good some evidence on that I have two air filters in the room that we're playing with but trying to maintain optimal air quality and then for my my pillow setup when we did a full body MRI we found a time bomb where I have a bilateral jugular vein stenosis which have these we have these two pipes on the side of our necks and they drain blood from the brain and if there's block if there's a stenosis in there then you have pluggage and it
keeps it stays up in the brain and so we found that I had stenosis of my jugular veins which means I wasn't getting proper flow out of my brain and so as a result I had white matter hypertensities I had some pressure in in my brain it was a very scary situation then we tested various pillows and pillow Heights and configurations to the one that proved to have the greatest flow is this really skinny pillow at the base it was the thinnest pillow I could find and then this guy which has an indentation for my
neck and we found that when I laid on my right side I had the best flow on my left side I had the second best flow to summarize for people who are wanting to improve your sleep make sure you have a routine every night that you stick to that you you're going into your evening knowing you're going to prioritize sleep so you have a wind down period you have specific things you want to get done in a certain course go to bed at the same time every night so just know that's what you do and
treat sleep as a non-negotiable it's not something that can be wished away negotiated away or just ignored it just exists and you have to work with it as it exists but you can't negotiate with it and then your management of stress levels in life is really important because if you go to bed and you're ruminating on things of the day and you're upset you're going to have a very a terrible night's sleep tossing and turning and these things will just be cycling through your mind you won't be able to get it out other basic things
like getting the room to be blocked out those are some of the basics that should get you off to a good start and uh yeah hopefully they're helpful let's go downstairs this is our brand new laser that arrived we're getting some FDA clearance on this so we can't open it yet but hopefully in the next couple days so we can get it to work it'll be our third laser here at the clinic show your food so Thomas and I eat the exact same thing every day this is the delicious dish we had today asparagus sweet
potato what do you think about this sandwich this is exciting for you I actually opened it up yeah I I because I expected a soup and not that I don't like I know I expected a soup too yeah and I saw it and I got like I saw sweet potato yeah I know that's the same reaction so yeah so I guess it kind of changes but this is like sacred time for talmud and I every day talmudge and I've been in this routine we're together every night and we missed the night together and we both
felt like there was a violation of the sacredness of our nighttime routine talmudge will finish up his food we will watch something talk we'll do something his mother and I got a divorce like eight years ago and we we had uh split custody and wasn't seeing talmudge as much as I really wanted and so this last year Tom was decided to complete his senior year and live with me it's been a really cool experience because Talmadge left his born into religion just like me when you're born into a religion it's it's hard if you haven't
experienced have that experience it's hard to articulate to someone else you're given a singular reality you basically say like this is the only reality that exists we are the good people people who are not part of this are the bad people and you kind of have this this tribal game and it's hard to understand how much that defines your relationship with reality and everyone who you interact with and so when I left the religion I had to go through this process it basically relearning life from A New Perspective and so talmudge has been doing that
for the past year so every night talms and I talk about the days events what happened to school friends who said what who did what all the social complexities of interactions that happened in high school in the evening here Thomas and I get to talk about all the different ideas we have in life a few things that are on my mind recently I guess I think that the whole world is talking about right now is uh chat GPT and the progress that's been made in artificial intelligence and this kind of goes back to the three
observations which I think are relevant on planet Earth if we go out and we zoom in on planet Earth and come up with the clearest possible assessment we can of reality I'd say there's three things going on one is that artificial intelligence is improving incredibly fast in ways which we cannot predict number two is the biosphere of our planet is in question and three is we humans are dangerously at each other's throats a couple years ago I wrote a plan for Humanity and it was kind of a ridiculous Endeavor but it was It was kind
of tongue-in-cheek where we plan for everything we plan for marriage and kids in college and death and everything in between queer advancement but we really don't have a plan as a species we just kind of fly by the seat of our pants we do things individually but not really on a large scale in many ways it ties back to this what these core principles are at blueprint what we've been doing and at the core of it we humans have this propensity towards destruction and violence and it's not something that we can easily change this goes
back to the situation where I had a personal problem of committing these acts of self-destruction to myself whether it be in the form of too much food or the wrong food or energetical sleep but these things were leading to me committing to self-destructive harm and I was helpless in stopping myself from doing these things there's just I could no matter how much I planned you know how no matter how much I desired it I just couldn't stop it I was helpless I think the human race has a similar problem we treat planet Earth and we're
helplessly self-destructive we're ruining the only home we actually have in the universe and we just can't stop ourselves from doing this and now we're going to bring online this incredibly powerful form of intelligence in the form of AI into the hands of us that are helplessly hopelessly powerless in the face of these self-destructive tendencies I don't know what exactly we do other than we just need to fire the version of ourselves that we know our are helpless in the form of these self-destructure behaviors and that's kind of a wacky idea but blueprint kind of proves
out this core concept where as an individual I do things that are not in my best interest and I can't stop them and so is there a part of me that would behave differently in a more peaceful and constructive way and the solution was to ask my organs to be in control and do that and so I found an alternative to my mind running the show and doing these things to my body run the show and been able to achieve this ideal Health the same system could be applied to planet earth the earth is equal
to being a body where you basically take millions of measurements of planet Earth you're looking at the prop the evidence for proper biosphere and then you manage the Earth according to these constraints but I guess if we try to be as sober as we can in the situation our history is littered with violence and destruction and it's no different than how it is today I just don't see the thinking in the world in any encouraging way that suggests to me that we're somehow going to bring online this incredibly powerful form of intelligence nation states are
going to compete with each other companies are going to compete with each other individuals are going to try to Arbitrage the situation I think we need a a proportional response in our thinking and planning to the situation I don't think that what we're doing now is in any way close to being proportional to where where it needs to be these routines we go through the protocols we do a blueprint to me it's all really part of this bigger structure of acknowledging that we need to evolve the species in significant ways and it feels uncomfortable it
feels foreign it feels offensive it's like it just breaks all of our models it breaks everything which we hold sacred and I think anything short of that is is actually going to be inadequate as an appropriate response to the situation [Music] that wraps the the nightly routine I would say that for those of you who are wondering that blueprint is not an endeavor for me to try to live 200 years or indefinitely this is not a quest for immortality it's not a vanity project which I'm trying to do I'm trying to approach this in a
systematic way and say if we're going to have a meaningful conversation about the future of Being Human we can talk about philosophical Concepts we can talk about regulation and all the stuff we know are going to come up but really it starts with the habits we have individually the expectations we have of society and of each other and you know when our minds are in a good spot when we are in a good spot it's just going to be a different dialogue we're going to treat each other differently less acrimony maybe less tribal Warfare and
perhaps a change in disposition that we'd be more cooperative so normally I would at this time you know we'd head on up to our rooms we get at the base of the steps here talmudge we're challenging me to erase I would tell him no because he beat me and I don't want to get hurt so given we have a we have a few minutes before bedtime we're going to Don our blue light blocking glasses hang out for a bit and then we'll call it a night and hopefully log another perfect night's sleep foreign [Music]
