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.

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.

Cellular Health

  • Intracellular NAD Levels: 40.4 μmol/L - Scroll down to see test report

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.

Microbiome

Gut Health Score with Biomesight: 77.39

  • Diversity: 93 (satisfactory)
  • Probiotics: 74 (needs improvement)
  • Commensals: 56 (needs improvement)
  • Pathobionts: 85 (satisfactory)

Based on the latest analysis, my gut is well-balanced, with a strong presence of beneficial bacteria like Faecalibacterium prausnitzii, Roseburia, and Akkermansia muciniphila, which support gut lining, reduce inflammation, and aid digestion. However, Bifidobacterium levels are lower than optimal, and some opportunistic bacteria like Bilophila and Sutterella are present, which could contribute to gut imbalances over time.

Microbiome Optimisation Plan

Increase Beneficial Bacteria
  • Add more prebiotic-rich foods like onions, garlic, bananas, and oats.
  • Include fermented foods (yogurt, kefir, kimchi) to boost Bifidobacterium levels
Support Gut Lining & Reduce Inflammation
  • Consume more polyphenols (green tea, dark chocolate, berries) to support Akkermansia muciniphila.
  • Ensure a diet rich in omega-3s to combat inflammation.

Blood Glucose

Using Lingo Continuous Blood Glucose Monitor

  • Average glucose: 5.4 mmol/L
  • Time in health range: 100%
  • Glucose variability: 13%

Other Tests Completed:

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

Testing Services:

Jonny's Intracellular NAD levels

Jonny's Intracellular NAD levels

  • Result: 40.4 μmol/L
  • Comparison: This is significantly above the average range for men
    (12.5 – 29.0 μmol/L).
  • Interpretation: Jonny’s NAD+ levels are in the upper percentile of what’s typically seen in young adults.

Downloads: NAD Test Report

Supplement Stack

Daily Supplements:

Morning Drink:

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

Evening Sleep Stack:

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

Activity

  • Dog walks 2× per day (~1 hour total)
  • Weights: 2–3× per week
  • Run when possible

Work

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

Cold & Heat Therapy

  • Cold plunge and sauna when possible

Diet

  • Lacto-ovo Vegetarian
  • Dinners mostly from Grubby Vegan Meals (5×/week)
  • Eat out occasionally

Calorie Target

  • 2,000 – 2,500

Eating Schedule

  • Mostly Intermittent Fasting
  • 1–2 meals per day
  • 12–6 PM eating window

Best Practices

  • Breakfast (if eaten) should be high protein
  • 1 tbsp vinegar in water before meals
  • Eat vegetables first (must include fiber)
  • Sugar/dessert only after meals
  • Whole foods preferred (no smoothies)
  • No fruit juice or sugary drinks

Drinking

  • Water all day
  • Black coffee (morning)
  • Peppermint tea (day)
  • Chamomile tea (evening)

Mindfulness

  • Meditation when possible
  • Affirmations while brushing teeth
  • Night-time journaling daily

Oral Hygiene

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

Sleep

Bedtime Routine

  • No phone in bedroom
  • Complete daily mindfulness journal
  • Read 15–30 minutes
  • Weighted blanket
  • Red or orange hue lights
  • Earplugs & blackout eye mask
  • Air purifier
  • Grounding bed sheets
  • Red light therapy

Sleep Stats

  • Average sleep: 7h 36m
  • Average REM: 1h 28m
  • Average Core: 5h 27m
  • Average Deep: 41m

Challenges

  • Caring for a 2-year-old with night wake-ups
  • Sleep tracked using OURA ring

Skincare

  • Rotate: Niacinamide / Vitamin C / None
  • Hyaluronic acid
  • Moisturiser morning & night
  • CeraVe Foaming or Hydrating Cleanser

Haircare

  • Shampoo & condition 1–2× weekly
  • Castor oil weekly
  • Microneedle occasionally

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.
Any references to the relationship between NMN and NAD+ are made in the context of publicly available third-party studies, and we do not present these as authorised health claims under Regulation (EC) No 1924/2006.

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