Weaving modules 1 through 9 into a realistic weekly rhythm you'll actually keep.
Everyone who's ever started a protocol strong and collapsed by Wednesday. Anyone with a job, a family, a life. Anyone who needs the longevity plan to fit THEIR schedule — not an ideal one.
Three strength sessions. Two-to-four hours of Zone 2 split across the week. One VO2 max session. Ten minutes of mobility daily. Breathwork five minutes a day. Sauna four times a week. Supplements morning / midday / evening / bed. Sleep before 10pm most nights.
Written out, it sounds like a lot. Built into a week, it's 90 minutes a day — split across morning, lunch, and evening. Most of it doubles up with things you already do.
The first hour sets your cortisol, your circadian rhythm, and your dopamine for the day. Morning sunlight. Hydration with electrolytes. Protein within 60 minutes of waking. First supplement round. Ten minutes of mobility. Done before anyone else is awake.
I build yours based on what time you actually get up and how much time you actually have.
The first thing to collapse when you travel is your protocol. We pre-build the minimum-effective-dose version: a 20-minute bodyweight workout, a travel supplement kit, a jet-lag reset protocol, eating-out rules. You stay 80% dialled on the road without carrying a gym.
When life punches you in the face — a deadline, a sick kid, a family emergency — the Blueprint collapses to five non-negotiables: sleep 6+ hours, eat protein, walk 20 minutes, take foundation supplements, breathe. Everything else can pause. These five keep you from unraveling.
Module 10 is one of ten. $149, one flat fee. Work through every module at your pace. Come back to any of them whenever life changes.
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