Delivered-To: oc.tjphuhs@gmail.com Received: by 2002:a54:3143:0:b0:2c4:e372:78d6 with SMTP id k3csp1586721ecs; Mon, 16 Mar 2026 07:42:44 -0700 (PDT) X-Received: by 2002:a05:690c:3482:b0:799:3e:824c with SMTP id 00721157ae682-79a1c1fa465mr146160537b3.56.1773672164144; Mon, 16 Mar 2026 07:42:44 -0700 (PDT) ARC-Seal: i=1; a=rsa-sha256; t=1773672164; cv=none; d=google.com; s=arc-20240605; b=J8+8wZkfFQ1dFgfNCNwRxihL5GwxpqSc5q2NMt+gnOv/AV07WCbocLziRyMxPKWR/v znAZkh6Ql0xCKfvRpf64d+CLf6PIFphaB+d+lwSwh2mPJgHWx3i1EcSElKcFs7v2vf0M UlcPaSYSp7jSLD/EhuTl19uoMs8NaJ8BQc43AK8XjmN8qu1v8ueSRf8NA4hg3Q2FyT6f +2XAki30uKf30NImFOzRdQW+bdLK4WiGUc+z2zF+dP2oTqmp5bOn6KqSFRvoRB5tfMyG 5PR2lajCNdIO4CFLuhgl22kT9C//X6ZNO2IFVotHlXCc/OZCHcTAxAaVSJAoabkp9+hc Aw/A== ARC-Message-Signature: i=1; a=rsa-sha256; c=relaxed/relaxed; d=google.com; s=arc-20240605; h=to:references:message-id:subject:date:mime-version:from :content-transfer-encoding:dkim-signature; bh=8I91PYAoyXtNES95J/F775C426wH2fBxqXApWZF0sy0=; fh=Ota4gFcBW3NEDMNOtaG3t+xZZFfnPvwqY7vVc84KoJY=; b=GuapW7ONYLxfIu2eTmOHmC163HCKH17O+b02neqNtpCFzZLc3kbaNt8WVAFW9lvs+m xWaZFwQWi4Q9D21za6P15kJQZ9PrPvofkhxPT9E19MO9OcQa6/g+blJY3enHMZyY93FU GOydaxcppcQtzeYvS9A+DwipPXCCPsg3tge1IqdvlHc2dCnVRPNFakJ3K08IJQ5YJx84 m51Ftmk54LecoG1kBx73gpFyGLWHWqZGp91ufpMydsFAF4IY4rHwwWy2fAZ3OIrRD5Za +4ytf6bUuoHFvWz9uGj+Cn+AAomEz3RyYoS7trRMvgq6QnwN+9m1ciEtJenxU9Fb6G73 moog==; dara=google.com ARC-Authentication-Results: i=1; mx.google.com; dkim=pass header.i=@gmail.com header.s=20230601 header.b=RkAXg6x5; spf=pass (google.com: domain of tjphuhs@gmail.com designates 209.85.220.41 as permitted sender) smtp.mailfrom=tjphuhs@gmail.com; dmarc=pass (p=NONE sp=QUARANTINE dis=NONE) header.from=gmail.com; dara=pass header.i=@gmail.com Return-Path: Received: from mail-sor-f41.google.com (mail-sor-f41.google.com. [209.85.220.41]) by mx.google.com with SMTPS id 00721157ae682-79917f25789sor81953887b3.13.2026.03.16.07.42.43 for (Google Transport Security); Mon, 16 Mar 2026 07:42:44 -0700 (PDT) Received-SPF: pass (google.com: domain of tjphuhs@gmail.com designates 209.85.220.41 as permitted sender) client-ip=209.85.220.41; Authentication-Results: mx.google.com; dkim=pass header.i=@gmail.com header.s=20230601 header.b=RkAXg6x5; spf=pass (google.com: domain of tjphuhs@gmail.com designates 209.85.220.41 as permitted sender) smtp.mailfrom=tjphuhs@gmail.com; dmarc=pass (p=NONE sp=QUARANTINE dis=NONE) header.from=gmail.com; dara=pass header.i=@gmail.com DKIM-Signature: v=1; a=rsa-sha256; c=relaxed/relaxed; d=gmail.com; s=20230601; t=1773672163; x=1774276963; dara=google.com; h=to:references:message-id:subject:date:mime-version:from :content-transfer-encoding:from:to:cc:subject:date:message-id :reply-to; bh=8I91PYAoyXtNES95J/F775C426wH2fBxqXApWZF0sy0=; b=RkAXg6x5qobIJOU0E2d+l3p+RIessbgGFPnTxyzuVcDKaFo2B6qM3wG4G7xR1eB0g+ 5/3R4nPiuxWeG8Qk8Su5bCRe6/Rup6+tNDSiEnugM3tcG/iZw71ktl4eKDzTRO5XgmF5 lOei2kUwd8tZ2mrPHJBsFxcxPomQeS9LQblRoDPDYLJ+I8TV2r+aZipVp5mt+8uTVR5u eAogV8InEB1VjvmwsMkhDxgfuR52P/24tIJGiyxtScu2FrAHIW2NWg2IuvXudUJ3rs8M oR3tu+KFA8wL2xs9qRfOEezJldF5vhPTX7OXT9utMbljfgxw+FYKtmeTa9o/9xIdjjjz 7Zaw== X-Google-DKIM-Signature: v=1; a=rsa-sha256; c=relaxed/relaxed; d=1e100.net; s=20251104; t=1773672163; x=1774276963; h=to:references:message-id:subject:date:mime-version:from :content-transfer-encoding:x-gm-gg:x-gm-message-state:from:to:cc :subject:date:message-id:reply-to; bh=8I91PYAoyXtNES95J/F775C426wH2fBxqXApWZF0sy0=; b=eRha1J6wWo35mTuI/ZLeEzpEM261pi0rl7rSjhfWZ2COz7ewA9xlIxaQBiBlg1E+LT uyItvWMGcvVOlXmoXH60dSqGz7scdqYbYsymX0dPT7aMN4dGMt5E41chqMRSDBkbmym8 mLz4YarvP02eNr5B8z1a48inF4lJRlopcR4kY3Y14FZHj/ekbn4ybKVIYFa8VJubU53s IQiTTzGBLk5PEfcNzOD/OBd1BQpuo6YUZwrB8PFpls122lN+/KGQBTE4GmdU2BzT3kVu hYIbTQ1tN/2u83Hyxj1yBIqDNX1YCWitSVRVXXR1/+39eaFV/BkqmA4V1xcPcHGXg49+ 9ptg== X-Gm-Message-State: AOJu0YxQjOQEJxo5OH0yKSdHXMfG6hWboumYasPgOuE/KVDFfihN9boK meegnZoUPTQHLKPS3+tdkyy28COtM29kgOois26FM81gsA64s+F1rwqAtuffag== X-Gm-Gg: ATEYQzyID/ialYATZhrnercxBAXmaQPJdNAOQGqHPyEdtng6qe0EGLj54ScSIMw6A2G LrJ9KO8QSqMuy77Kc2HpfVpi7/78n/0bk63v5xbT0hTc3/h8S4Eny54POlJrvBq3sskM/0ABdOQ Fn6/868hG+5E35fbVj9yQ00uoiDWLAl4JbpU4oUGfLkadgFyCUIXazPfF/BVFyPnxoNR/oInigX b02bTtS+mEfS/vNMkVTazm7bpTvzSrr5yoJUdUgKVRdvD9eAPxGpwqokl1Ym0nHRxfve8lLQfI4 yJeT2TrNp3rFgnbrCSkJViiquA3rLYhjn9I5oxx3xdrjIEBMgc3ebdCHoD86Jvep1LcA9KtXFV/ BovuSfijceOd2+vH0EoRGywzZa/di99owcxI42cqV6gtSklrCLiG9y3fGUflFKjuMJFZt62n7vy MDEmD5JHKnGQOXc4uC+S8rhdSw8k4iIwuzG5Xq1Fv9GO8K3zSf7Q== X-Received: by 2002:a05:690c:93:b0:798:7be6:894 with SMTP id 00721157ae682-79a1c0e9de0mr138359277b3.23.1773672162938; Mon, 16 Mar 2026 07:42:42 -0700 (PDT) Return-Path: Received: from smtpclient.apple ([2607:fb91:8c2f:535:c40b:529a:eba:223e]) by smtp.gmail.com with ESMTPSA id 00721157ae682-79a2f864d79sm36926577b3.28.2026.03.16.07.42.40 for (version=TLS1_3 cipher=TLS_AES_256_GCM_SHA384 bits=256/256); Mon, 16 Mar 2026 07:42:42 -0700 (PDT) Content-Type: multipart/alternative; boundary=Apple-Mail-39291155-2EEF-4B28-8D21-36A4DBAB3448 Content-Transfer-Encoding: 7bit From: TJ Bourdeau Mime-Version: 1.0 (1.0) Date: Mon, 16 Mar 2026 10:42:39 -0400 Subject: Fwd: longevity protocols for women Message-Id: <1BBCCCAF-EBB6-412E-A253-7DF469C997D0@gmail.com> References: To: oc.tjphuhs@gmail.com X-Mailer: iPhone Mail (23D8133) --Apple-Mail-39291155-2EEF-4B28-8D21-36A4DBAB3448 Content-Type: text/html; charset=utf-8 Content-Transfer-Encoding: quoted-printable
TJ
<= div dir=3D"ltr">
Begin forwarded message:

From: Blueprint <hello@bryanjohnson.com>= ;
Date: March 16, 2026 at 10:30:14=E2=80=AFAM EDT
To: tj= phuhs@gmail.com
Subject: longevity protocols for women
<= br>
=EF=BB=BF = @import url("https://static-forms.klaviyo.com/fonts/api/v1/UDtiqU/custom_= fonts.css"); #outlook a { padding: 0px; } body { margin: 0px; padding: 0px; -webkit-text-size-adjust: 100%; } table, td { border-collapse: collapse; } img { border: 0px; line-height: 100%; outline: currentcolor; text-decoration= : none; } p { display: block; margin: 13px 0px; } .moz-text-html .mj-column-per-100 { max-width: 100%; width: 100% !important;= } div.kl-row.colstack div.kl-column { display: block !important; width: 100% != important; } .component-wrapper .mob-no-spc { padding-left: 0px !important; padding-right= : 0px !important; } td.kl-img-base-auto-width { width: 100% !important; } .kl-sl-stk { display: block !important; width: 100% !important; padding: 0px= 0px 9px !important; text-align: center !important; } .kl-sl-stk.lbls { padding: 0px !important; } .kl-sl-stk.spcblk { display: none !important; } img { border: 0px; height: auto; line-height: 100%; outline: currentcolor; t= ext-decoration: none; max-width: 100%; } .root-container { background-repeat: repeat !important; background-size: aut= o !important; background-position: left top !important; } .root-container-spacing { padding-top: 50px !important; padding-bottom: 20px= !important; font-size: 0px !important; } .content-padding { padding-left: 0px !important; padding-right: 0px !importa= nt; } .content-padding.first { padding-top: 0px !important; } .content-padding.last { padding-bottom: 0px !important; } td.mobile-only { display: table-cell !important; } div.mobile-only { display: block !important; } table.mobile-only { display: table !important; } .desktop-only { display: none !important; } .table-mobile-only { display: table-cell !important; max-height: none !impor= tant; } .table-mobile-only.block { display: block !important; } .table-mobile-only.inline-block { display: inline-block !important; } .table-desktop-only { max-height: 0px !important; display: none !important; o= verflow: hidden !important; } p { margin: 0px; padding-bottom: 1em; } body.mce-content-body, .kl-text > div, .kl-table-subblock > div, .kl-split-s= ubblock > div { font-size: 14px !important; line-height: 1.1 !important; } h1 { color: rgb(34, 36, 39); font-family: "Helvetica Neue", Arial; font-size= : 40px; font-style: normal; font-weight: normal; line-height: 1.1; letter-sp= acing: 0px; margin: 0px 0px 20px; text-align: left; } h1 { font-size: 40px !important; line-height: 1.1 !important; } h2 { color: rgb(34, 36, 39); font-family: "Helvetica Neue", Arial; font-size= : 32px; font-style: normal; font-weight: bold; line-height: 1.1; letter-spac= ing: 0px; margin: 0px 0px 16px; text-align: left; } h2 { font-size: 32px !important; line-height: 1.1 !important; } h3 { color: rgb(34, 36, 39); font-family: "Helvetica Neue", Arial; font-size= : 24px; font-style: normal; font-weight: bold; line-height: 1.1; letter-spac= ing: 0px; margin: 0px 0px 12px; text-align: left; } h3 { font-size: 24px !important; line-height: 1.1 !important; } h4 { color: rgb(34, 36, 39); font-family: "Helvetica Neue", Arial; font-size= : 18px; font-style: normal; font-weight: 400; line-height: 1.1; letter-spaci= ng: 0px; margin: 0px 0px 9px; text-align: left; } h4 { font-size: 18px !important; line-height: 1.1 !important; } .root-container { width: 100% !important; } .root-container-spacing { padding: 10px !important; } .content-padding { padding-left: 0px !important; padding-right: 0px !importa= nt; } .content-padding.first { padding-top: 0px !important; } .content-padding.last { padding-bottom: 0px !important; } .kl-column > .component-wrapper { padding-left: 0px !important; padding-righ= t: 0px !important; width: unset !important; } .kl-text { padding-right: 18px !important; padding-left: 18px !important; }<= /style>
what to do differently=E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2= =80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F= =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD= =8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87= =CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80= =87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2= =80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F= =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD= =8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87= =CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80= =87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2= =80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F= =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD= =8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87= =CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80= =87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2= =80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F= =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD= =8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87= =CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80= =87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2= =80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F= =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD= =8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87= =CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80= =87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2= =80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F= =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD= =8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87= =CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80= =87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2= =80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =C2=AD =C2=AD =C2=AD =C2=AD =C2= =AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2= =AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2= =AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2= =AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2= =AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2= =AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2= =AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2= =AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2= =AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2= =AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2= =AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2= =AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2= =AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2= =AD =C2=AD =C2=AD
3D""
Hi friend,
 
Women outlive men. 
 
But they spend more of those extra yea= rs in worse health. More chronic illness, more disability, more cognitive de= cline.
 
Researchers call it the health-surviva= l paradox. Women get more time, but the quality of that time drops faster.
 
The fundamentals of longevity are the s= ame for everyone: sleep, nutrition, exercise, measurement. But if you're a w= oman, there are specific adjustments that can make those fundamentals signif= icantly more effective based on your cycle.
 
In this email, we=E2=80=99ll cover fol= licular and luteal phase protocols for:
  • + nutrition
    + exercise
    + s= upplements
(The following is a guide for w= omen who ovulate, but the full pr= otocol also explains how to adjust for perimenopause, menopause, and pre= gnancy.)
3D""
3D""
How the menstrual cycle affects health protocols
&nb= sp;
Your cycle has two phases. Each one changes how your body re= sponds to food, exercise, and recovery.
 
Follicular phase (day= 1 of your period to ovulation, roughly day 14)
 
Estrogen starts low and climbs. Proges= terone stays low. This is when your body performs best.
 
What's happening:
  • + improved insulin sensitivity (= better carbohydrate metabolism)
    + increased muscle synthesis, protoming r= ecovery and muscle growth 
    + lower core body temperature, which supp= orts high-intensity performance
3D""
3D""
Follicular phase protocol
 
Exercise:
  • Nutrition:
  • + focus on hea= lthy carbs to support exercise performance. Your body can handle carbs well d= uring this phase as insulin sensitivity is improved.
    + protein at ~1.5 g per kg of body weight per day= .
Supplements:
 
Luteal phase (po= st-ovulation to day 1 of your next period)
 
Progesterone surges. It stays elevated= until menstruation. This is when your body asks you to adjust.
=
 
What's happening: 
  • + elevated core temperature redu= ces performance and slows recovery
    + insulin sensitivity drops
    + proge= sterone promotes muscle breakdown
    + water retention increases
    + seroto= nin shifts can cause fatigue, irritability, and PMS
 
Luteal phase protocol=
 
Exercise:
  • Nutrition:
  • + increase protein to 2 g per kg of body wei= ght per day to counteract muscle breakdown.
    + increase healthy fats.
    += reduce carbohydrates as insulin sensitivity is reduced.
Supplements:
  • + sodium 200 t= o 400 mg daily
    + potassium 200 to 400 mg daily
    + magnesium 100 to 200 m= g daily
    + ashwagandha 300= to 600 mg and rhodiola 200 to 400 mg daily to support stress resilience and= overall well-being during the luteal phase.*
    + melatonin 1 to 3 mg night= ly to help improve sleep quality
 
Late luteal phase (la= st week before your period):
  • + light training only
    + prior= itize recovery and self-care
    + stay hydrated
Everyone is different. Tune in to how your body feels and adjust your w= orkouts to match. 
 
=  
How to know which p= hase you're in
 
Three me= thods 
  • 1. basal body temperature: many wearables track this duri= ng sleep. Look for a 0.5-to-1-degree increase, which begins 1 to 2 days afte= r ovulation (indicating the start of the luteal phase) and persists until me= nstruation.
    2. cervical mucus= : increased production with a clear, slippery consistency signals ovu= lation.
    3. use an app:= use a cycle-tracking app like Clue or Flo. <= /li>
For a rough estimate, count from day 1= of your period. Before day 14: likely follicular. After day 14: likely lute= al.
&n= bsp;
=E2=80=94
 
You can see Bryan Johnson=E2=80=99s full protocol here. Much of it applies to men and women. 

Be well, 
Blueprint 
Most emails suck. We're trying not to.
What did you think of th= is email?
No longer want to receive these emails? Unsubscribe
*This information= is for educational purposes only and is not medical advice. Always consult y= our healthcare provider before making changes to supplements, diet, or exerc= ise. These= statements have not been evaluated by the Food and Drug Administration. Thi= s product is not intended to diagnose, treat, cure, or prevent any disease.<= /em>
 
 5042 Wilshire Blv= d #26878 Los Angeles, CA 90036 | Privacy Policy
 
= --Apple-Mail-39291155-2EEF-4B28-8D21-36A4DBAB3448--