The E5 Protocol

The E5 Protocol was designed by Jonny Bradley as a personal framework to optimise energy, longevity, and overall well-being.


Built on five essential pillars; Energy, Essentials, Enhancement, Evolution, and Equilibrium. The protocol offers a comprehensive approach to health and performance, helping you thrive at the cellular level.


Each pillar represents a vital aspect of Jonny’s health journey, working together to support cellular repair, energy production, and long-term resilience.


Discover how these elements combine to create lasting vitality and balance.

Jonny’s BioMarkers

Testing: A True Measure of Progress

Testing is critical because how you feel may not always accurately reflect your internal health. By tracking measurable data, we can get a true picture of how things are functioning at a cellular level.

Age Metrics

  • Chronological Age: 34.8
  • Biological Age: Waiting Latest Results
  • Rate of Ageing: Waiting Latest Results

Cellular Health

  • Intracellular NAD Levels: Waiting Latest Results

Cardiovascular Health

  • Resting Heart Rate: 52 bpm
  • Blood Oxygen Saturation: 99%


Iron Studies

  • Serum Iron Level: 21.6umol/L
  • Serum Transferrin: 3.06 g/L
  • Transferrin Saturation Index: 28%

Vitamin B12

  • Serum Vitamin B12: 364 pg/mL

Full Blood Count

  • Haemoglobin Estimation: 160 g/L
  • Total White Cell Count: 4.1 10*9/L
  • Platelet Count: 194 10*9/L
  • Neutrophil Count: 1.9 10*9/L
  • Lymphocyte Count: 1.6 10*9/L
  • Monocyte Count: 0.5 10*9/L
  • Eosinophil Count: 0.1 10*9/L
  • Basophil: 0.0 10*9/L
  • Red Blood Cell Count: 5.17 10*12/L
  • Haematocrit: 0.449 L/L
  • Mean Corpuscular Volume: 86.8 fl
  • Mean Corpusc. Hb. Conc: 356 g/L
  • Nucleated Red Blood Cell Count: 0.0 10*9/L

Overview:

The results show a well-balanced and healthy profile. Iron levels indicate efficient oxygen transport throughout the body, supporting muscle and organ function. Vitamin B12 levels are within a healthy range, contributing to energy production and proper nervous system function.

Blood markers reflect effective oxygen delivery and immune system support, with no significant abnormalities detected. Overall, these results suggest that key systems in the body are functioning optimally.

Other Tests Completed (Awaiting Results):

Microbiome, Intracellular NAD, Proteomics , Vitamin E turnover, Cellular Energy Production, ATP-Production, Oral Base Regulation, Oral Acid Regulation, Enamel Protection, Carnosine turnover, Cholesterol Metabolism, Tissue Collagen Integrity, Inflammatory Responce, Renal Efficience, Nitrogen Balance Sugar Regulation, Vitamin A Turnover, Sirtuin Expression, Immune Activation, Vitamin D Turnover, Zinc Turnover

Supplement Stack

Morning Pills: 

  • Vitamin B Complex 
  • Vitamin C
  • Vitamin D3
  • Vitamin K2 MK-7
  • Omega 3 Algae Oil
  • Ashwaganda 
  • Element 5 NMN
  • Resveratrol - Taken with 25ml of EVOO (Extra Virgin Olive Oil)
  • Creatine
  • Lions Mane
  • Chaga
  • Cordycepts
  • Maitake
  • Shiitake
  • Reishi
  • Shilajit
  • Seamoss

Morning Drink:

  • Electrolytes 
  • Ceylon Cinnamon
  • Chlorella
  • Coca Flavanols
  • Amino Acid Complex
  • Collagen Hydrolysate

Evening Sleep Stack

  • Magnesium L-Threonate
  • L-Theanene
  • Apigenin
  • 5HTP

Diet

  • Lacto-ovo Vegetarian
  • Dinners mostly provided by Grubby Vegan Meal Service (5 per week)
  • Eat out occasionally

Calorie Target

  • 2,000 - 2,500

Eating Schedule

  • Intermittent Fasting
  • 1 meal per day
  • 5-8PM Eating Window
  • 21+ Hours Fasted

Best Practices

  • If having breakfast must be high protien, or mostly protien.
  • Before eating drink 1tbsp vinegar diluted in water
  • Eat veggies first or have a veg starter (Can be anything like Kale, Carrots or even Almonds) Must have fiber.
  • Sugar/desserts only after eating
  • Eat whole foods where possible (no smoothies)
  • No fruit juice or sugary drinks

Drinking

  • Water (All day)
  • Black Coffee (Morning)
  • Peppermint Tea (Daytime)
  • Camomile Tea (Evening) 

Sleep

Bedtime Routine

  • No phone in bedroom
  • Complete Daily mindfulness journal
  • Read for 15-30 minutes
  • Weighted Blanket
  • Red or Orange Hue lights
  • Earplugs & blackout eye mask
  • Air Purifier

Sleep:

  • Average Time Asleep : 7 Hours 36 Minutes 
  • Average REM: 1 Hour 28 Minutes
  • Average Core: 5 Hours 27 Minutes
  • Average Deep: 41 Minutes

Challenges:

  • Caring for a 1-year-old child with night wake-ups has disrupted sleep since September 2023.
  • Sleep tracking using an Apple Watch reveals inconsistencies, as it often records periods of being asleep but in reality Jonny is awake with the baby.

Current Tools:

  • Using the Apple Watch for sleep tracking to maintain consistency.

Next Steps Under Consideration:

  • Exploring alternative, more accurate sleep-tracking devices such as:
  • Whoop: Known for advanced recovery and sleep metrics.
  • Oura Ring: Offers detailed sleep stage tracking and readiness scores.
  • Eight Sleep: A smart mattress system that monitors sleep and optimises temperature for better rest.

The goal is to identify a tool that provides accurate data to improve sleep consistency and quality amidst the challenges of parenting.

Activity

  • Dog walks 2 times per day ~ 1 hour total
  • Weights: 2-3 times per week
  • 100 Press-ups per day 4 days per week
  • Run when possible

Work

  • Standing Desk
  • Grounding Desk Mat
  • Air Purifier 
  • Blue Light Blocking Glasses

Cold & Heat Therapy

  • Weekly cold plunge and sauna

Mindfulness

  • Meditation where possible
  • Affirmations (While Brushing Teeth)
  • Night-time journal everyday

Oral Hygiene

  • Twice Daily
  • Floss
  • Interdental Brush
  • Tongue Scraper
  • Sonic Toothbrush
  • Do not rinse
  • Hygienist twice yearly

Skincare

  • Rotated use of Niacinamide / Vitamin C / Nothing
  • Hyaluronic acid daily
  • Moisturiser morning and night
  • Retinol weekly (Must use SPF next day even if cloudy)
  • Cleanse with CeraVe Foaming Cleanser or Hydrating Cleanser Daily

Haircare

  • Shampoo & Condition once to twice per week
  • Castor Oil once per week
  • Micro needle occasionally 
  • Soon to be using Red light therapy hat 

Disclaimer

Jonny Bradley is not a medical professional. The E5 Protocol is shared to provide insight into his personal health journey, with the aim of helping you make informed decisions about your own well-being. Always consult your doctor before making changes to your health routine, and don’t blindly trust everything you see online.

The E5 Protocol is ever-evolving and tailored specifically to Jonny’s needs. For example, Jonny does not currently take iron supplements, despite being a lacto-ovo vegetarian who doesn’t eat meat. He closely monitors his iron levels through regular blood tests and adjusts as necessary.

What works for Jonny may not work for everyone. Always personalise your approach to health based on professional advice and your individual circumstances.

Let customers speak for us

from 24 reviews

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Chris
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User36377...
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Element 5™ NMN - Nicotinamide Mononucleotide
1 8

Element 5™ NMN - Nicotinamide Mononucleotide

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