🥗 Meal Prep | Neurohackingly

👋 Hiya buddy

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I do a weekly reflection ritual each week on Sunday at 16:00 CET. At the moment it’s nonetheless in German, however I’m excited about doing it in English sooner or later. For those who really feel prefer it, you might be welcome to be a part of through the identical Zoom hyperlink each week. (period ~half-hour) See you then 😄

I’m doing Bryan Johnson’s Blueprint Protocol for 30 days. On this week’s_,_ e-newsletter version I’ll share Step 1 of three from the Protocol Starter Information: Meal Prep.

I like that Bryan Johnson goals to depend on information and automation.

On this meal plan, each calorie has to battle for its life. If the meals doesn’t have an effect on a sure biomarker Bryan Johnson’s crew desires to enhance, it’s out. I’m implementing the steps from Bryan Johnson’s dietary plan in small bites.

Though it’s a single-subject examine (n=1), Bryan Johnson asserts that that is the healthiest meals plan ever based mostly on scientific research.

Step No. 1: Deal with meals.

Meal #1 known as “Nutty Pudding”. I eat this as a post-workout meal, proper after my 30-minute morning exercise.

Disclaimer: It took me a number of days to assemble all of the elements for the dishes, permitting me to regularly create the meals.

🍮 Nutty Pudding

Nutty Pudding by Bryan Johnson

I put together Nutty Pudding in bulk. For this, a blender is required. Be sure that to purchase a high-performance blender, as I, sadly, wrecked mine. 😀

Substances Nutty Pudding (in grams)

That is additionally a terrific web site the place the recipes are described.

• 70ml almond milk
• 33g macadamia nuts
• 9g walnuts
• 23g chia seeds
• 3g floor flaxseed
• ¼ pecan nut
• 6g non-dutched cocoa (ought to merely be cocoa, with out every other elements or acidity regulators, and so on.)
• 3g sunflower lecithin
• 65g berries (I desire a frozen berry combine)
• ½ tsp Ceylon cinnamon
• 3 cherries
• 60ml pomegranate juice
• 30g pea protein

Steps Nutty Pudding

Nutty Pudding in 3 Steps

1. Add 50-100 ml nut-based milk, relying on the specified consistency.
2. Add walnuts, macadamia nuts, and floor flaxseed.
3. Add cocoa, sunflower lecithin, and cinnamon. (I ordered all these elements from Amazon)
4. Add 3 cherries and 30g of berries (save half of them for topping) together with pomegranate juice.
5. Mix every part.
6. Pour the combination right into a bowl.
7. Add the remaining berries as a topping.
8. Sometimes, I additionally add 30 grams of pea protein.

(left) oven greens, wildly blended choice of greens from Bryan Johnson’s recipe information, (proper) me with the king of nuts: the macadamia nut

🥬 Inexperienced Big

After waking up, I drink 1 liter of water, adopted by the Inexperienced Big.

Though Bryan Johnson now not drinks the Inexperienced Big, as he has shifted the elements to different meals, I discover this vitamin drink a great ritual.

Substances Inexperienced Big

• 0.6L water
• 10g spermidine
• 8g EAA
• 2.5g creatine
• 20g collagen peptides
• 500mg cocoa flavanols
• Ceylon cinnamon

Steps Inexperienced Big

1. First add the water, then every part else.
2. Stir with a frother and it’s prepared.

Initially, I did a number of issues otherwise. As a substitute of 10g spermidine, I made a inexperienced combine together with chlorella.

Within the class “Taste Powders” Pure Components scored very properly with the German Society for Client Research, which is why I ordered their EAAs on Amazon.

Cocoa flavanols -> Cocoa flavanols are usually not the identical as regular natural floor cocoa powder. Floor cocoa beans include solely 5-10% of the cocoa flavanols.

🥦 Tremendous Veggie

Tremendous Veggie by Bryan Johnson (in pureed kind)

The second meal is Tremendous Veggie.

I eat Tremendous Veggie 1-2 occasions every day however in modified kinds. Generally I add candy potatoes, radishes, tomatoes, or different greens.

Substances Tremendous Veggie

• Black lentils, 45 grams dry, ~150 grams cooked
• Broccoli 250 grams
• Cauliflower. 150 grams
• Shiitake or Maitake Mushrooms, 50 grams
• Garlic, 1 clove (a bit)
• Ginger Root, 3 grams
• Lime, 1
• Cumin, 1 Tbsp
• Apple Cider Vinegar, 1 Tbsp
• Hemp Seeds, 1 Tbsp
• 1 Tbsp of Further Virgin Olive Oil

Steps Tremendous Veggie

1. Place broccoli, cauliflower, shiitake, ginger, and garlic in boiling water till tender (7-9 min).
2. Boil lentils for 18-20 minutes.
3. Add 1 tbsp of dried cumin, 1 tbsp of apple cider vinegar, 1 contemporary lime, cooked black lentils, and the strained cooked greens.
4. High with hemp seeds and 1 tbsp of additional virgin olive oil.

You may even attempt completely different meals in case you are fed up with the Tremendous Veggie after a while.

🥗 Buddha Bowl

The third meal of Bryan Johnson varies. I haven’t tried every part but, however the Buddha Bowl tastes extraordinarily scrumptious.

Buddha Bowl on a plate by Bryan Johnson

Substances Buddha Bowl

• 1 Japanese candy potato
• ½ head of asparagus
• 5-6 leaves kale
• 1 purple pepper
• 2 carrots
• 30 grams walnuts
• Handful of cilantro
• 2.5 grams of additional virgin olive oil
• Handful of inexperienced onions
• 1 lemon
• Handful of chopped dill
• 15 grams of white beans
• 15 grams apple cider vinegar
• 2.5 grams of cumin seeds

Steps Buddha Bowl

1. Candy Potato – Preheat oven to 200°C. Poke the candy potato a number of occasions and evenly coat it with olive oil. Roast it for 45 min – 1 hour till tender. As soon as roasted, minimize in half and high with inexperienced onions and cilantro.
2. Purple Pepper – Place the purple pepper within the oven to roast alongside the candy potato for 25–half-hour. After roasting, thinly slice it.
3. Asparagus – Trim the woody ends and provides the asparagus a fast boil for 2-5 minutes.
4. White Beans – Mix with the juice of 1 lemon and a handful of chopped dill.
5. Carrots – Shred and blend them with apple cider vinegar and cumin seeds.
6. Kale – Chop and therapeutic massage with a little bit of olive oil till the leaves begin to soften.
7. Assemble the Bowl – Add candy potato, purple pepper, asparagus, white beans, carrots, and kale in your bowl. High with toasted walnuts, and a squeeze of lemon juice for zest.

Different assets I discovered useful (I believe on Reddit) have been this google sheet for all of the completely different areas of Bryan Johnson and this one for the German neighborhood.

Abstract

• Meal #1: Nutty Pudding, which is straightforward to make in bulk in a blender. Eat it after your exercise within the morning.
• Proper after getting up, we’ve got the Inexperienced Big vitamin drink.
• Meal quantity 2 is Tremendous Veggie. It comprises numerous greens and tastes rattling good.
• Meal quantity 3 can differ. I counsel you click on on the recipe information and select a meal 🙂

Be at liberty to write down me when you’ve got any questions.

Have a terrific week! ☀️

xx Lukas