Email Archive

Bryan’s deep sleep protocol

Score 0.793 · Account tjphuhs@gmail.com · 4/3/2026, 10:15:47 AM

Bryan’s deep sleep protocol from hello@bryanjohnson.com on 2026-04-03T14:15:47.000Z off 60 min before bed 3. avoid blue light 2hr before bed, use red/amber 4. book in hand 10 min before sleep 5. go to bed same time every night 6. light in eyes when waking (sun or 10k lux device) 7. walk for 10 min immediately following eating 8. daily exercise (even if for 20 min) 9. eat good stuff, ditch the junk 10. foster friends, family, and love Improving sleep is a journey. Take it one step at a time and s

Bryan’s deep sleep protocol

Score 0.787 · Account tjphuhs@gmail.com · 4/3/2026, 10:15:47 AM

Bryan’s deep sleep protocol from hello@bryanjohnson.com on 2026-04-03T14:15:47.000Z (rapid eye movement) REM sleep and deep sleep. [Bryan Johnson’s sleep quality data](https://blueprint.bryanjohnson.com/) [Bryan Johnson's sleep quality data](https://blueprint.bryanjohnson.com/) What happens in the body during restorative sleep: - + brain cleaning: During early night deep sleep, glial cells shrink by up to 60%. These are cells that support and protect nerve cells. When they shrink, they create tu

Bryan’s deep sleep protocol

Score 0.732 · Account tjphuhs@gmail.com · 4/3/2026, 10:15:47 AM

Bryan’s deep sleep protocol from hello@bryanjohnson.com on 2026-04-03T14:15:47.000Z [Blueprint Homepage](https://blueprint.bryanjohnson.com) Hi friend, Sleep deprivation might be the new smoking. New data from 3,143 US counties ranks getting <7 hours of sleep as the 3rd strongest predictor of a shorter life, trailing only smoking and obesity. Correlations between habits and life expectancy on county level: - + smoking: every 1% increase in people who smoke = 0.28 years off the average life expec

Fwd: Bryan lowered his body temp by ~4 degrees

Score 0.617 · Account tjphuhs@gmail.com · 3/16/2026, 10:42:58 AM

Fwd: Bryan lowered his body temp by ~4 degrees from tjphuhs@gmail.com on 2026-03-16T14:42:58.000Z + smoking or vaping + processed junk food + white/brown sugar Bryan doesn’t cold plunge… but there are many different paths to health. What’s important is measuring and using data as a guide to your decision making. Here is Bryan’s free daily protocol with the latest learnings. Be well, Blueprint Most emails suck. We're trying not to. What did you think of this email? Manage Preferences No longer wa

Fwd: Bryan lowered his body temp by ~4 degrees

Score 0.617 · Account oc.tjphuhs@gmail.com · 3/16/2026, 10:42:58 AM

Fwd: Bryan lowered his body temp by ~4 degrees from tjphuhs@gmail.com on 2026-03-16T14:42:58.000Z + smoking or vaping + processed junk food + white/brown sugar Bryan doesn’t cold plunge… but there are many different paths to health. What’s important is measuring and using data as a guide to your decision making. Here is Bryan’s free daily protocol with the latest learnings. Be well, Blueprint Most emails suck. We're trying not to. What did you think of this email? Manage Preferences No longer wa

Fwd: Brain fog isn't normal—here's what fixes it

Score 0.601 · Account tjphuhs@gmail.com · 3/17/2026, 2:05:19 PM

Fwd: Brain fog isn't normal—here's what fixes it from tjphuhs@gmail.com on 2026-03-17T18:05:19.000Z TJ Begin forwarded message: From: Marek Health <info@marekhealth.com> Date: March 17, 2026 at 1:02:45 PM EDT To: Timothy Bourdeau <tjphuhs@gmail.com> Subject: Brain fog isn't normal—here's what fixes it 96 The cellular reset that reverses cognitive decline ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏

Fwd: Bryan lowered his body temp by ~4 degrees

Score 0.589 · Account oc.tjphuhs@gmail.com · 3/16/2026, 10:42:58 AM

Fwd: Bryan lowered his body temp by ~4 degrees from tjphuhs@gmail.com on 2026-03-16T14:42:58.000Z TJ Begin forwarded message: From: Blueprint <hello@bryanjohnson.com> Date: March 11, 2026 at 3:12:05 PM EDT To: tjphuhs@gmail.com Subject: Bryan lowered his body temp by ~4 degrees 96 body temperature protocol ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏

Fwd: Bryan lowered his body temp by ~4 degrees

Score 0.589 · Account tjphuhs@gmail.com · 3/16/2026, 10:42:58 AM

Fwd: Bryan lowered his body temp by ~4 degrees from tjphuhs@gmail.com on 2026-03-16T14:42:58.000Z TJ Begin forwarded message: From: Blueprint <hello@bryanjohnson.com> Date: March 11, 2026 at 3:12:05 PM EDT To: tjphuhs@gmail.com Subject: Bryan lowered his body temp by ~4 degrees 96 body temperature protocol ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏

Fwd: Bryan Johnson’s adaptogen protocol

Score 0.584 · Account tjphuhs@gmail.com · 3/20/2026, 4:23:45 PM

Fwd: Bryan Johnson’s adaptogen protocol from tjphuhs@gmail.com on 2026-03-20T20:23:45.000Z ---------- Forwarded message ---------- From: Blueprint <hello@bryanjohnson.com> Date: Mar 20, 2026 at 4:02 PM -0400 To: tjphuhs@gmail.com Subject: Bryan Johnson’s adaptogen protocol > research-backed benefits ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏

Bryan Johnson’s adaptogen protocol

Score 0.584 · Account tjphuhs@gmail.com · 3/20/2026, 4:02:31 PM

Bryan Johnson’s adaptogen protocol from hello@bryanjohnson.com on 2026-03-20T20:02:31.000Z [Ashwagandha + Rhodiola support stress response, cognitive function and a balanced mood](https://blueprint.bryanjohnson.com/collections/ashwagandha-rhodiola) How to get ashwagandha and rhodiola You can supplement these adaptogens. We’ve combined ashwagandha and rhodiola into 1 daily capsule. In 1 capsule, you’ll get: - + 120mg of ashwagandha + 300mg of rhodiola Combining ashwagandha and rhodiola means you

The Ultimate Peptide Travel Stack

Score 0.578 · Account tjphuhs@gmail.com · 3/18/2026, 9:38:10 PM

The Ultimate Peptide Travel Stack from derekpruski@substack.com on 2026-03-19T01:38:10.000Z new rhythm. You can fall asleep fine but still wake up feeling like you got nothing. DSIP appears to work through modulation of several neurotransmitter systems, including interactions with GABA and serotonin pathways, which collectively push the nervous system toward a lower arousal state conducive to falling and staying asleep. The mechanism isn’t fully pinned down in the literature, but the effect on s

Fwd: Bryan lowered his body temp by ~4 degrees

Score 0.578 · Account tjphuhs@gmail.com · 3/16/2026, 10:42:58 AM

Fwd: Bryan lowered his body temp by ~4 degrees from tjphuhs@gmail.com on 2026-03-16T14:42:58.000Z time. Since starting Blueprint, Bryan’s body temperature has dropped ~4°F to 95.1°F, with morning temperature as low as 93.4°F. In context, it takes swimming a mile in icy water to achieve an equivalent temperature reduction. Following Blueprint has him metabolically cold plunging 24/7. In this email: + why Bryan doesn’t cold plunge + why his body is getting cooler + protocols that lower his body te

Fwd: Bryan lowered his body temp by ~4 degrees

Score 0.578 · Account oc.tjphuhs@gmail.com · 3/16/2026, 10:42:58 AM

Fwd: Bryan lowered his body temp by ~4 degrees from tjphuhs@gmail.com on 2026-03-16T14:42:58.000Z time. Since starting Blueprint, Bryan’s body temperature has dropped ~4°F to 95.1°F, with morning temperature as low as 93.4°F. In context, it takes swimming a mile in icy water to achieve an equivalent temperature reduction. Following Blueprint has him metabolically cold plunging 24/7. In this email: + why Bryan doesn’t cold plunge + why his body is getting cooler + protocols that lower his body te

Dee Bougie posted "Joints and Sleep — ARRIVED"

Score 0.577 · Account tjphuhs@gmail.com · 4/11/2026, 9:51:28 PM

Dee Bougie posted "Joints and Sleep — ARRIVED" from noreply@skool.com on 2026-04-12T01:51:28.000Z DivineBougie ( https://link.skool.com/ls/click?upn=u001.wK6x93jhdVos-2F3TofGJCJqYIach7-2FtMhH3n-2Fh9qG9l0GnWL4PQOS-2FZ5VkS4LpRuxx2f4G5pcYUeNv-2FGLDcJun2nuXnFumcpA2lVtd19sDPWH5HE9-2B5AVcol5pNlfrk-2FTf4FApq0Qr3sg12KnaoCRSJBkf6rVOXOVNbv-2BkOAKWV6ZFwGnGhQ6Z8DueAHYiNdAbhXIiIUaxbaR72JYVCszmiF7NUrJ-2BvLnUEpN2hznVsE-3DS5dg_Rp1oF-2B94kLqdQYeiHZJJNy7edAs5e4zrNVm36Mi3FeCFXPl9pgXHZbouoZDfMirbSqMZm-2FwCpxRYcmA17

Fwd: The Ultimate Peptide Travel Stack

Score 0.572 · Account tjphuhs@gmail.com · 3/18/2026, 10:50:17 PM

Fwd: The Ultimate Peptide Travel Stack from tjphuhs@gmail.com on 2026-03-19T02:50:17.000Z that it doesn’t carry the grogginess associated with conventional sleep aids. Research subjects tend to report waking feeling rested rather than sluggish. Deep sleep is also where growth hormone secretion is highest, so you’re supporting physical recovery from those long active days at the same time. > Overlap DSIP with Selank in the evening window and you’ve got a well-constructed wind-down protocol. > Rel

Fwd: Brain fog isn't normal—here's what fixes it

Score 0.572 · Account tjphuhs@gmail.com · 3/17/2026, 2:05:19 PM

Fwd: Brain fog isn't normal—here's what fixes it from tjphuhs@gmail.com on 2026-03-17T18:05:19.000Z for Sleep and Cognition How to restore deep sleep, mental sharpness, and protect against cognitive aging Does this sound familiar? You sleep 7-8 hours but wake up exhausted Brain fog slows you down at work Recovery takes longer than it used to Mental sharpness isn't what it was Sleep quality has quietly declined Here's the issue: as you age, your brain's repair pathways break down. Neurons can't r

Fwd: Bryan Johnson’s adaptogen protocol

Score 0.565 · Account tjphuhs@gmail.com · 3/20/2026, 4:23:45 PM

Fwd: Bryan Johnson’s adaptogen protocol from tjphuhs@gmail.com on 2026-03-20T20:23:45.000Z of ashwagandha > + 300mg of rhodiola > > Combining ashwagandha and rhodiola means you get support for stress, sleep, focus, mood, and more in 1 step. > > Blueprint Ashwagandha + Rhodiola capsules: > > • + are third-party tested for purity and heavy metals > + have scientifically-backed ingredients > + have study-level precision doses > > Bryan Johnson takes 1 capsule every morning. > > Be well, > Blueprint

my morning routine (2026)

Score 0.559 · Account tjphuhs@gmail.com · 3/24/2026, 8:15:25 AM

my morning routine (2026) from hello@bryanjohnson.com on 2026-03-24T12:15:25.000Z training (2x/week) - + I'll rotate listening to music, a book, podcast, or educational video. + On the weekends, I'll hike, play pickleball, ride a bike, climb, etc. - #7: Sauna - + I sauna for 20 min daily. - + 200°F (93°C) + core temp post sauna (ear) 102.4°F (39°C) + ice packs on the boys to protect fertility markers + wool hat for the head + recently, as an experiment, I introduced face and neck cooling to prot

Bryan Johnson’s adaptogen protocol

Score 0.558 · Account tjphuhs@gmail.com · 3/20/2026, 4:02:31 PM

Bryan Johnson’s adaptogen protocol from hello@bryanjohnson.com on 2026-03-20T20:02:31.000Z [Blueprint Homepage](https://blueprint.bryanjohnson.com) Hi friend, Modern science 🤝 ancient biohackers. A thousand years apart. No shared datasets. Same signal. Viking warriors traditionally used rhodiola to sharpen performance before battle. In India, Ayurvedic practitioners prescribed ashwagandha (sanskrit translation: “smells like horse”) with the belief it would confer the strength and vitality of a

Brain fog isn't normal—here's what fixes it

Score 0.558 · Account tjphuhs@gmail.com · 3/17/2026, 1:02:43 PM

Brain fog isn't normal—here's what fixes it from info@marekhealth.com on 2026-03-17T17:02:43.000Z [Marek Health](https://marekhealth.com) The Peptides Elite Performers Use for Sleep and Cognition How to restore deep sleep, mental sharpness, and protect against cognitive aging Does this sound familiar? You sleep 7-8 hours but wake up exhausted Brain fog slows you down at work Recovery takes longer than it used to Mental sharpness isn't what it was Sleep quality has quietly declined Here's the iss

are you phone addicted?

Score 0.556 · Account tjphuhs@gmail.com · 5/12/2026, 1:31:39 PM

are you phone addicted? from hello@bryanjohnson.com on 2026-05-12T17:31:39.000Z We need long stretches of time without our phones. Do a small experiment. Lock your phone in a drawer for 60 min and see how you feel. Then, try half a day. For better sleep, put your phone away 60 min before bed. Try social media-free time, too. Bryan recently did a 40-hour then a 70-hour social media fast and saw a 10% improvement in his resting heart rate before bed. A lower resting heart rate before bed can lead

The Ultimate Peptide Travel Stack

Score 0.555 · Account tjphuhs@gmail.com · 3/18/2026, 9:38:10 PM

The Ultimate Peptide Travel Stack from derekpruski@substack.com on 2026-03-19T01:38:10.000Z efficiency DSIP — deep sleep architecture and physical recovery Selank — daytime calm and evening wind-down, overlaps with DSIP Thymosin Alpha-1 — immune priming and defense Glutathione — antioxidant support and liver function Vacation is supposed to be restorative. This stack is built around actually making it that way — not just surviving the trip, but coming back feeling like you did something genuinel

14 changes I made in my home

Score 0.554 · Account tjphuhs@gmail.com · 4/30/2026, 5:05:06 PM

14 changes I made in my home from hello@bryanjohnson.com on 2026-04-30T21:05:06.000Z an eyemask. #14. Block noise in your bedroom I used to live in an apartment next to a road. There would be loud cars all night long. I got a noise machine to smooth out the noise and it improved my sleep quality. If you try it, measure your sleep and see if it works for you. You can get: - + white noise (e.g., television static) + brown noise (e.g., rumbling thunder) + pink noise (e.g., wind) Pink noise is best.

DeepSeek V4 Pro is now available on Ollama's cloud

Score 0.551 · Account tjphuhs@gmail.com · 4/28/2026, 5:07:42 AM

DeepSeek V4 Pro is now available on Ollama's cloud from hello@ollama.com on 2026-04-28T09:07:42.000Z https://ollama.com/library/deepseek-v4-pro DeepSeek-V4-Pro is now available to run on Ollama's cloud using the latest NVIDIA Blackwell hardware. https://ollama.com/library/deepseek-v4-pro Download Ollama [https://ollama.com/download] To use DeepSeek-V4-Pro with Claude Code [https://docs.ollama.com/integrations/claude-code], run: ollama launch claude --model deepseek-v4-pro:cloud For use with Open

Fwd: Dihexa Deep Dive

Score 0.550 · Account tjphuhs@gmail.com · 3/24/2026, 6:19:34 PM

Fwd: Dihexa Deep Dive from tjphuhs@gmail.com on 2026-03-24T22:19:34.000Z ---------- Forwarded message ---------- From: Hunter Williams <huntershealthhacks@mail.beehiiv.com> Date: Mar 24, 2026 at 6:05 PM -0400 To: tjphuhs@gmail.com <tjphuhs@gmail.com> Subject: Dihexa Deep Dive > New video is live! > March 24, 2026 | Read online > Dihexa Deep Dive > New video is live! > > > > Happy Tuesday! > I just dropped a brand new deep dive video over on Spotify. This one is all about Dihexa. > > Dihexa Deep