The Human Blueprint
A principles‑based framework for nutrition and movement, integrating evolutionary biology, metabolic science, and public health guidance.
Framework Statement
The Human Blueprint is designed for generally healthy adults seeking sustainable vitality and metabolic resilience. It synthesizes ancestral dietary patterns with modern nutritional science. This framework is educational in nature and is not intended to diagnose, treat, or replace professional medical care.
Individual needs vary based on age, genetics, activity level, and medical context. Users with chronic conditions, pregnancy, or performance‑specific goals should adapt these principles accordingly.
The Composition Standard
A practical visual model for balanced macronutrient intake using intuitive, non‑clinical measurement.
Measurement Without Scales
Portion estimation is standardized using hand‑based metrics validated in clinical nutrition practice:
Macronutrient Roles
Each macronutrient serves a distinct physiological function.
Protein — Structural & Repair Function
Supports tissue repair, immune signaling, and hormone synthesis.
- Plant sources: lentils, chickpeas, quinoa
- Animal sources: eggs, fish, unprocessed meats
Carbohydrates — Metabolic Fuel
Primary energy substrate for the brain and high‑intensity activity.
- Complex sources: oats, brown rice, root vegetables
- Natural sugars: whole fruits
Fats — Neurological & Hormonal Support
Essential for fat‑soluble vitamin absorption and nervous system integrity.
- Monounsaturated: olive oil, avocado
- Omega‑3: flax, walnuts, fatty fish
Scientific Alignment
This framework aligns with principles reflected in the Harvard Healthy Eating Plate, WHO protein intake guidelines, and American College of Sports Medicine movement recommendations.
Ancestral Movement Principles
Movement patterns that support metabolic health and musculoskeletal longevity.
Daily Locomotion
Consistent low‑intensity movement supporting cardiovascular and lymphatic health.
Load Bearing
Periodic resistance to stimulate bone density and muscular strength.
High‑Intensity Bursts
Short anaerobic efforts to enhance insulin sensitivity and aerobic capacity.
Personalize Your Journey
Translate these principles into a plan adapted to your lifestyle and goals.
The Everyday Health Protocol
A simple, repeatable system for eating and movement—designed for real life.
Daily Eating Rule
- ½ plate vegetables
- ¼ plate protein
- ¼ plate carbohydrates
- 1 thumb of healthy fats
Rule: 3 real meals. Water as default.
Weekly Food Shortlist
- Proteins: eggs, fish, chicken, lentils
- Carbs: rice, potatoes, oats, fruit
- Veggies: any green, any root
- Fats: olive oil, butter, nuts
Rule: If it needs marketing, skip it.
Daily Movement Minimum
30 minutes of walking every day. Can be broken into short sessions.
Purpose: Heart, circulation, metabolic health.
Weekly Strength (2×)
- Squat or sit-to-stand
- Push
- Pull
- Carry something heavy
Duration: 20–30 minutes.
Weekly Intensity (1×)
6–10 short bursts of fast walking, hills, or cycling.
Purpose: Cardiorespiratory fitness and insulin sensitivity.
The Fallback Rule
Unsure what to eat? Protein + vegetables first.
Unsure how to move? Walk today. Strength twice this week.
Everyday Foods & Micronutrient Coverage
Common grocery items, their key vitamins and minerals, and how much meaningfully contributes to daily needs.
| Food | Key Nutrients | Typical Serving | Daily Contribution (Approx.) | Primary Benefit |
|---|---|---|---|---|
| Apple | Fiber, Vitamin C, Potassium | 1 medium apple | ~10% Vit C, ~5% Potassium | Gut health, appetite control |
| Banana | Potassium, Vitamin B6, Carbohydrates | 1 medium banana | ~10–12% Potassium, ~25% B6 | Muscle function, energy |
| Blueberries | Vitamin C, Vitamin K, Polyphenols | 1 cup | ~15% Vit C, ~25% Vit K | Antioxidant protection |
| Strawberries | Vitamin C, Manganese, Fiber | 1 cup | ~100% Vit C, ~30% Manganese | Immune and skin health |
| Spinach | Vitamin K, Folate, Magnesium | 1 cup cooked | >100% Vit K, ~65% Folate | Blood and bone support |
| Broccoli | Vitamin C, Vitamin K, Fiber | 1 cup cooked | ~135% Vit C, ~100% Vit K | Detox enzymes, immunity |
| Carrots | Beta-carotene (Vit A), Fiber | 1 cup cooked | >200% Vit A | Vision and skin health |
| Eggs | Protein, Choline, Vitamin B12, D | 2 large eggs | ~25% B12, ~40% Choline | Brain and muscle support |
| Chicken Breast | Protein, Niacin, Selenium | 100–120 g | ~60% Niacin, ~40% Selenium | Tissue repair, metabolism |
| Salmon | Protein, Omega-3, Vitamin D, B12 | 120 g | >100% Vit D, >100% B12 | Brain, heart, inflammation control |
| Lentils | Protein, Iron, Folate, Fiber | 1 cup cooked | ~90% Folate, ~35% Iron | Blood health, satiety |
| Brown Rice | Magnesium, B Vitamins | 1 cup cooked | ~20% Magnesium | Energy metabolism |
| Oats | Manganese, Fiber, Iron | 1 cup cooked | ~60% Manganese | Cholesterol and gut health |
| Milk / Yogurt | Calcium, Protein, Vitamin B12 | 1 cup | ~30% Calcium | Bone and muscle function |
| Almonds | Vitamin E, Magnesium, Fats | 30 g (handful) | ~50% Vit E | Cell protection, satiety |
Percentages are approximate and based on general adult daily reference intakes. Individual needs vary by age, sex, and health status.
Minimal Food Set for Full Nutrient Coverage
A small group of everyday foods that collectively provide all essential vitamins, minerals, protein, fats, and fiber.
| Food Category | Food Item | Key Nutrients Covered | Why It Matters |
|---|---|---|---|
| Fruit | Orange / Berries | Vitamin C, Polyphenols, Fiber | Immune support, antioxidant protection |
| Vegetables | Leafy Greens (Spinach) | Vitamin K, Folate, Magnesium, Iron | Blood health, bone integrity |
| Vegetables | Cruciferous (Broccoli) | Vitamin C, K, Sulfur compounds | Detox enzymes, cellular repair |
| Grains | Oats / Brown Rice | Manganese, B Vitamins, Fiber | Energy metabolism, gut health |
| Protein | Eggs | Complete protein, Choline, B12, Vitamin D | Brain, muscle, and nervous system support |
| Protein | Fish (Salmon) | Omega-3, Vitamin D, B12, Iodine | Heart, brain, anti-inflammatory function |
| Plant Protein | Lentils / Beans | Folate, Iron, Fiber, Potassium | Blood health, metabolic stability |
| Dairy | Milk / Yogurt | Calcium, Protein, B12 | Bone density, muscle contraction |
| Fats | Olive Oil | Monounsaturated fat, Polyphenols | Hormonal and cardiovascular support |
| Nuts / Seeds | Almonds / Walnuts | Vitamin E, Magnesium, Omega-6 | Cell protection, satiety |
No single food provides everything. Nutritional sufficiency emerges from repetition and combination, not perfection.