☀️ Wk 9: My Daily Blueprint Routine

Hi friends,

This is a short one this week.

These past few weeks have been both settling and also discombobulating. It feels like we’re more adjusted then ever, but then we keep adding new elements each week (e.g. calorie restriction, new fasting window, etc) which adds a bit of chaos.

But given all the change, I wanted to share with you the recent routine I’ve followed that incorporates a majority of the core Blueprint elements.

And in case you’re new here (welcome!) - my friend Jesse and I are embarking on a 90 day Blueprint challenge (learn more here) where we eat all BP meals, workout 7 days/week, and aim to get a 100% sleep score each night.

Here’s my current Blueprint routine:

• 6:00 AM Wakeup

  • UV lamp

  • Oral care - floss, waterpik, brush teeth, scrape tongue

  • Shower - warm at first, but then switch to cold for 90s

  • Skincare - body cream, vitamin c, cerave am, sunscreen

• 7:00 AM Work block #1 [3 hours]

  • Drink a teapot of green tea

  • Morning supplements

  • My most important tasks happen at this time

• 10:00 AM Get ready for gym

  • Put on workout clothes

  • Drink pre-workout drink (protein powder, collagen, creatine)

  • Walk to my gym or drive to Jesse’s

• 10:30 AM Workout

  • Warmup - 6 min on the elliptical

  • Weights / resistance - BJ’s routine

  • HIIT M/W/F - 3 rounds of 80-90% max heart rate for 1 min ea

  • Stretch - 10 min

  • Sauna - 15 min (goal is 4 x 15 min sessions ea week)

• 12:00 PM Lunch / rest

  • Nutty pudding + 15g dark chocolate

  • Nap or read a book

• 1:00 PM Work block #2  [3 hours]

  • Creative tasks generally happen here

• 4:00 PM Dinner

  • Super veggie + EVOO + sauerkraut

  • Evening supplements

• 5:00 PM Work block #3 [3 hours]

  • Work if needed

  • Otherwise hang out, dance, get outside

• 8:00 PM Disconnect / bath / evening routine

  • Turn off laptop, put away phone

  • Set Whoop to wake me up at peak sleep (100% sleep score)

  • Oral care - floss, waterpik w/ tea tree oil, brush, scrape tongue

  • Bath with epsom salts (helps w/ sore muscles + promotes sleepiness)

  • Skincare - body cream, tretinoin, cerave pm

• 9:00 PM Lights off

I’d consider this my ‘ideal routine’ - so I try by best to stick to it as much as possible since it makes me feel grounded and relaxed.

For calls, I try to take them in a work block later in the day (2nd or 3rd block) and group them together. For days I’m feeling sleepy, I take a nap as soon as possible (rather than trying to push through it) because I always end up more focused.

Otherwise, I aim to really enjoy my day as much as possible and take in the small moments. It’s great to build + strive for things, but just enjoying is really nice too.

If you have specific habits that keep you grounded and in love with life, I’d love to know! It’s always so nice to hear from you all.

With love,
Sierra

🎬 My Latest Videos

🧴I Tried Bryan Johnson’s Blueprint for 90 Days [Day 50-56]. This week’s vlog is about emotional eating, caloric restriction, and BP news. The response has been overwhelmingly loving and Jesse & I are so grateful. Check out the fun here.

💥 Atomic Wins

What small change did you make this week to improve your health?

Share your atomic win here (e.g. eating veggies, taking a walk). I’d love to give you a shoutout in the next vlog and celebrate together.

Thank you!