The Bloodwork Blueprint · Instant download
10 years plant-based.Here's exactlywhat I eat.
After seeing my labs, my doctor asked if I'd be a spokesperson for her office. The Bloodwork Blueprint shows you the food rules, the plate and the daily routine behind numbers almost nobody has.
Get the Blueprint for $47 →7-page PDF · Instant access · Read it tonight
The problem
Looking healthy and being healthy aren't the same thing.
- You eat "pretty healthy," but you have no idea what your cholesterol or blood sugar actually look like on the inside.
- Heart disease and diabetes usually build silently for years, with no warning signs until something goes wrong.
- You've been told plants will tank your testosterone or leave you weak, so you're scared to eat less meat.
- Every influencer says something different: high protein, keto, carnivore, intermittent fasting.
- You'd eat more plants, but you have no idea what that actually looks like day to day.
I've spent 10 years eating mostly beans, soy, whole grains and a ridiculous amount of fruit. No calorie counting, no supplement stack. The result is bloodwork my doctor couldn't believe. This Blueprint shows you what I do.
What's inside
7 pages. Everything behind my numbers.
My numbers, decoded
All seven markers, what's typical for most men, and why each one matters for your heart, hormones and lifespan.
The 5 rules I eat by
The simple rules I've followed for a decade, and which marker each one moves.
A day on my plate
What I actually eat, my plate formula, and the dinner bowl with 55g of fiber.
What moves each number
The biggest food and lifestyle levers for LDL, blood sugar, testosterone, PSA and more.
The tests to ask for
A checklist to take to your doctor, with my results next to space for yours.
Your next step
How to go from knowing what I eat to getting results like these yourself.
Who I am
Hi, I'm Jon-Michael.
I've been fully plant-based for over a decade, and I've spent that time studying the research and testing it on myself. My labs are now my proof.
I'm not a biohacker with a $2 million budget. I don't take peptides, TRT or a hundred pills a day. I eat a certain way, consistently, and I teach people how to do the same.
"Don't take my word for it. Look at the labs."
Start here
Start with what I eat. Go deeper when you're ready.
The Blueprint is the fastest way to see how I eat and why it works. When you want the complete step-by-step system, The Plant Food Protocol course and 1:1 coaching are there for you.
Get the Blueprint for $47 →Questions
Before you grab it
Is this a full meal plan?
No. It's what I eat and why: my rules, my plate formula, a typical day and the levers behind each marker. The full recipes, portions, meal planning and step-by-step system are in The Plant Food Protocol course.
Do I have to go 100% plant-based?
No. Every step toward more whole plant foods helps. I'll show you what I do, and you can start wherever you are.
How do I get it?
Right after checkout, the Blueprint is emailed to you as a PDF attachment. It's 7 pages you can read on your phone or print. If you don't see it within a few minutes, check your spam or promotions folder.
I take cholesterol or blood sugar medication. Is this for me?
The Blueprint is educational, not medical advice. Talk to your doctor before changing your diet. As your numbers improve, your medication may need adjusting, so keep your doctor in the loop.
Will I get the same numbers as you?
I can't promise that. Everyone starts from a different place, and my results are my own. What I can show you is exactly what I've done for 10 years.
Educational content, not medical advice. Individual results vary.