Longevity, Magazine

Bryan Johnson's Blueprint

Blueprint Bryanjohnson Longevity Lifespan

More than 30 doctors, scientists, physiotherapists and nutritionists are at his side every day to optimize every little adjustment screw on his body. We're talking about American entrepreneur Bryan Johnson, who has dedicated himself to eternal life with his "Blueprint" rejuvenation program.

He wakes up at 5:00 am every morning, works out up to three times a day, eats a strict vegan diet that contains about 76% of his daily calories, and to slow his aging he takes over 100 supplements a day.

At Bryan Johnson Blueprint, everything is questioned and tested. Be it nutrition, sleep, blood values or fitness, everything is measured and compared with the latest research. Based on the vast amounts of data, the researchers draw up a detailed plan - initially focused "only" on Bryan Johnson. He is the guinea pig in his own project. He calls himself a "Professional Rejuvenation Athlete" and "the most studied human being in the world.

The remarkable thing about all his work is his openness. He shares all his routines, his fitness exercises and his supplement protocols for everyone to see on his website.

Attention: Danger of confusion! Brian Johnson (with an i instead of a y) sounds very similar, but two people could hardly be more different. Brian (with an i), known on the Internet as the "Liver King", eats raw offal and injects himself with steroids, while Bryan (with a y) follows a vegan diet.

Blood Collection Blueprint Lab Test
Blood draws several times a week are routine for Bryan Johnson. This tracks the progress and effectiveness of the Blueprint.

October 2021 - the start of a new way of thinking

Bryan Johnson wasn't always as health-conscious as he is now, though. An initially hapless entrepreneur, he made his breakthrough with companies like Braintree and Venmo. The sale of the two companies to Ebay and Paypal catapulted the tech CEO into the circle of the world's richest people. In 2023, his fortune is estimated at around 400 million US dollars.

However, entrepreneurial success came at a price. Due to the enormous stress level, Johnson slipped into depression, neglected his own body and became visibly overweight.

The beginning of Bryan Johnson Blueprint

All that changed radically on October 13, 2021, when he announced his Blueprint project. The goal: to achieve maximum rejuvenation based on the latest scientific findings. In this project, opinions don't count, only facts. Today, Johnson employs a total of about 30 people, and the project also costs quite a bit. According to his own statements, the 45-year-old spends more than two million dollars a year on the Longevity project.

Bryan Johnson Blueprint - evidence-based, rigorous, transparent.

To increase his credibility, Bryan Johnson publishes all his test and lab results without exception. This not only increases transparency, but also makes it possible to verify the results of his methods more precisely. In this way, Bryan Johnson practically makes himself a "transparent person".

Weight, body fat, muscle mass, oxygen saturation, sleep, temperature, blood sugar and air quality are measured regularly. But that's far from all. While some people don't like doctor visits at all, Bryan Johnson undergoes full-body ultrasounds and MRIs almost weekly to immediately detect even structural changes (ex: cancer) in his body.

Bryan Johnson is known for his iron discipline in various areas. He has improved his sleep with several tricks. No natural light ent ers his bedroom and he always tries to go to bed at the same time. In addition, there is no "screen time" 2 hours before bedtime and he wears special glasses that block out blue light block.

Sleep is actually an underrated tool to promote health and longevity. Here you can learn more about the topic (including tips for better sleep!).

Sleep Routine Light Blueprint
Light (as shown here in the picture) does not enter Bryan Johnson's bedroom. However, this is only a small part of his detailed sleep routine.

A look into the supplement jungle

Central to his eternity efforts are nutritional supplements and also selected medications. According to his own statements, he takes the incredible amount of 111 supplements daily. The number varies slightly because everything is always optimized according to need.

All these supplements have a purpose: to help Bryan Johnson reduce his biological age. Bryan Johnson started out in 2021 with one goal. He wanted to break the world record in "biological rejuvenation". And by his own account, he has succeeded impressively. He has the heart of a 37-year-old, the skin of a 28-year-old and a lung capacity that is otherwise only found in 18-year-olds.

Together with a special, spermidine-rich Greens drink, he swallows the 54 capsules and pills on the breakfast menu. The spectrum ranges from plant extracts (ginger, turmeric, garlic) to well-known longevity supplements(calcium alphaketoglutarate, glucosamine, vitamin D3/K2, omega-3 fatty acids) to medications (lithium, metformin).

MoleQlar Spermidine - high dose, gluten free, vegan
Spermidine high dose from soybean extract and chlorella algae powder.

Lunch is then scheduled daily at 11:00 am. The menu includes, for example, "Super Veggie" - a creation made from black lentils and various vegetables or spices. Alternatively, Johnson also calls it "Nutty Pudding. As the name suggests, this is a type of nut pudding with a berry variation. Of course, the main meal, just like breakfast, is accompanied by a lot of supplements. The tech entrepreneur takes the second dose of some of the molecules at lunchtime - new additions include, for example Hyaluronic acid.

You can read more about his supplements here.

QMEGA (Omega 3)

26,90 

747,22  / kg

Spermidine

39,90 

943,26  / kg

CaAKG (Calcium Alphaketoglutarate) Capsules

27,90 

865,55  781,51  / kg

Bryan Johnson Blueprint Diet - every single calorie is counted!

In addition to supplements that are all tailored to his personal needs, Bryan eats a very specific diet in which each ingredient serves a "biochemical" purpose. Thus, with Super Veggie and Nutty Pudding, the nutrient composition is not left to chance - quite the opposite.

The basic principles Johnson follows in his diet are called caloric restriction and interval fasting. He eats only about 76% of calories, as measured by his daily basal metabolic rate, to slow his aging. Quite accurately, this value equals 1977 calories. He eats these calories in a window of 6-8 hours. Consequently, he fasts for 16-18 hours a day.

The calorie count comes from the green breakfast drink, Super Veggie, Nutty Pudding and a third meal a day, which is comparatively variable - depending on what nutrients he needs at the time.

In the Japanese region of Okinawa (one of the five Blue Zones), people practice a similar diet and live significantly longer on average as a result. Meanwhile, researchers have been able to figure out some of the aspects behind fasting and why it can be beneficial to your health. You can read more here.

Fasting and diet, for example, affect the Hallmarks of Aging impact. The Hallmarks of Aging are 9 different "markers" for health in old age. For this, scientists Carlos López-Otin and Guido Kroemer evaluated more than 200 different studies. If you want to know more about it, you can read the detailed reports about the 9 different "markers" in our magazine. In 2023, the markers of aging were expanded to 12 processes.

Back to Bryan. In addition to caloric restriction, the recipes are all about providing Bryan's body with enough protein. To do this, he eats a large amount of lentils and pea protein daily. It's also important that his blood sugar doesn't fluctuate too much. To do this, Bryan tracks his blood sugar with a continuous glucose sensor. The goal is to prevent type 2 diabetes mellitus and its precursor, insulin resistance. Here you can find out more about blood glucose levels.

Blueprint Diet Bryanjohnson Superveggie
The Blueprint diet is a true Eldorado for all vegans - a colorful mix of protein-containing vegetables is on the menu every day.

Gadgets

To complement his diet and measurement routine, Johnson undergoes a slew of rejuvenation treatments. He "bathes" in red light daily to activate his mitochondria and promote recovery after intense workouts. A laser cap, which looks like a helmet on the outside, is designed to work in conjunction with a specially formulated tincture to boost his hair growth and restore color to individual gray hairs.

The Bryan Johnson team also pays a lot of attention to the skin. Specially tailored phototherapy, Microbotox, microneedling and much more are designed to restore youthfulness to the skin. Sleeping is on a special mattress that regulates the temperature and prevents nighttime stress caused by temperature fluctuations.

Results

Busy days, a strict vegan diet, over a hundred supplements a day, numerous anti-aging applications, spending millions - is it all worth it? Absolutely, Bryan Johnson would probably say. Let's let the numbers speak for themselves:

According to his website, all blood markers are in the absolute ideal range - whether liver values, blood sugar, kidney parameters or blood lipids. Initially, he was able to rejuvenate his biological age by eight years (from 44 to 36). The wrinkle density on his skin corresponds to that of a 10-year-old, while his physical capacity (measured by VO2max) is equivalent to that of 18-year-olds. The body fat percentage is comparable to 16 year olds and his current aging rate (measured by Dunedin PACE) is just 0.69. More graphically, this means that he "ages" only 277 days per year (365 days). Again, as a reminder, the American is currently 45 years old.

Whether all his efforts would ultimately result in eternal life, we would then no longer witness. Or perhaps we would?

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