Follow a Blueprint-style longevity protocol with your own data
Track a Blueprint-style day against its targets: a fixed energy budget, at least 40 g of fiber, plant-only meals with olive oil, an eating window of 8 hours or less and a last meal 4 hours before sleep.
Blueprint is the longevity protocol Bryan Johnson publishes. AumniVIDA's Blueprint-style protocol is community-compiled from the eating principles he describes publicly: a fixed energy budget, a very high-fiber plant-only menu, extra-virgin olive oil, an early and short eating window and a long gap before sleep. Bryan Johnson and Blueprint have not reviewed or endorsed it, and AumniVIDA is not affiliated with them.
The protocol turns those principles into a daily scorecard you can check against what you actually eat, rather than a menu to copy.
The targets
AumniVIDA scores these from your logged meals and measurements, and shows the evidence grade for each protocol.
Targets
- Energy: 1,900 to 2,100 kcal
- Fiber: at least 40 g
- Protein: at least 1.0 g/kg
- Extra-virgin olive oil: at least 30 g
- Vegetables: at least 500 g
- Pulses: at least 100 g
- Nuts: at least 30 g
- At least 30 plants a week
- Added sugar: at most 5 % of energy
Limits
- No animal foods
Timing
- Eating window: at most 8 h
- Last meal: at least 4 h before sleep
How AumniVIDA follows it with your data
- Score your day. Log meals by photo, barcode, voice or text, and see how many of the targets you met. The scorecard shows progress, not a grade.
- Change the numbers. The energy target starts at 2,000 kcal and fiber at 40 g. Set your own if your needs differ.
- Connect timing to sleep. With Apple Health or Oura connected, compare your last-meal time with the next night's sleep score and HRV.
- Ask the coach. The protocol briefs the coach, so its answers follow Blueprint-style rules, such as keeping meals plant-only.
- Check your labs against the pattern. Follow LDL, ApoB, HbA1c and other results over time next to the weeks you followed the protocol.
Follow up to five protocols on the free plan, or the full library with Pro. Rank them, and when two protocols disagree, the higher-ranked one guides the app.
The evidence
The eating principles rest on well-studied foods: fiber and whole-food carbohydrate quality, and extra-virgin olive oil. Some dimensions the protocol emphasizes, such as oxidative balance and brain health, have limited evidence, and AumniVIDA shows that evidence grade next to them. No single food or supplement is proven to slow aging.
- Reynolds A, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses (The Lancet 2019)
- Estruch R, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts (New England Journal of Medicine 2018)
Before you start
A fixed energy budget and a long daily fast do not suit everyone. Talk to your clinician first if you are pregnant, have a history of eating disorders, take glucose-lowering medication or manage a medical condition with diet. AumniVIDA explains your data for general wellness; diagnosis and treatment decisions stay with you and your clinician.