In this blog, we explain Bryan Johnson and his Blueprint Protocol. If you are interested in longevity and anti-aging, you have probably come across his name before. Johnson is known for his extreme dedication to health and the pursuit of reversing his biological age using advanced technologies and a scientifically backed regimen. With his Blueprint Protocol, he focuses on optimizing body systems and rejuvenating his cells to effectively turn back the clock.
Who is Bryan Johnson?
Bryan Johnson is the tech genius behind the successful companies Venmo and Braintree, companies he sold to PayPal in 2013 for an impressive 800 million dollars. After this enormous business success, Johnson focused on a new, ambitious goal: counteracting the aging process.
In 2021, he launched the Blueprint Protocol, a comprehensive health regimen aimed at reversing biological age and countering the negative effects of aging. Since the start of this protocol, Johnson has already invested 4 million euros in advanced technologies and scientific research, with the ultimate mission of avoiding death and extending a healthy lifespan.
The Bryan Johnson Blueprint Project
The Blueprint Protocol is a comprehensive health program that focuses on a holistic approach to anti-aging. It includes various pillars such as diet, supplements, exercise, and other lifestyle interventions, all aimed at optimizing health and reversing biological aging. The protocol is based on scientifically substantiated principles that Johnson uses to reverse biological aging.
Bryan Johnson acts as a test subject himself and closely monitors his biometric data to measure the effectiveness of his approach. He undergoes various tests daily to see how his body responds to the changes he makes. It has become a lifestyle for Bryan, and Bryan himself has said that his daily routine is structured according to the project from the moment he wakes up until the moment he goes to sleep.
Johnson's daily routine is fully structured around the Blueprint Protocol, and his medical team is constantly working on optimizing his regimen. The team is allowed to determine everything for him, from nutrition to training schedules and medical interventions, with the aim of slowing down aging as much as possible.
A day in the life of Bryan Johnson
Bryan Johnson uses a daily routine to enhance his health and extend his lifespan, this routine is specifically designed to slow down the aging of his cells. The routine consists of a combination of carefully curated meals, supplements, exercise, and a strict sleep regimen.
05:00 - Morning routine
Bryan Johnson starts his day early by getting up at 5:00 AM. Do you want to see what Bryan Johnson's morning routine is like? Then take a look at this YouTube video. The morning routine consists of a carefully composed drink that includes, among other things, these ingredients.
- 1 scoop Blueprint Longevity Mix
- 11 g collagen protein
- 2.5 g creatine
- ½ teaspoon prebiotic galactooligosaccharides
-
1 teaspoon inulin
After his early start at 5:00 AM, a carefully curated breakfast follows at 6:45 AM. His morning meal consists of the Blueprint Longevity Protein mix, this breakfast is combined with fresh blueberries, nuts, and a splash of extra virgin olive oil, which adds healthy fats to the meal. Additionally, Johnson also adds Blueprint Cocoa, a source of antioxidants.
Alongside his nutritious breakfast, he takes a range of supplements that are good for health and work to further counteract aging processes. These supplements contain:
- Acarbose
- Blueprint Essentials
- NAC (N-Acetylcysteine)
- Ginger
- Curcumin
-
EPA/DHA/DPA
9:00 - Super Veggie Meal
At 9:00 AM, Bryan Johnson eats his second meal of the day: a 'Super Veggie' meal, carefully composed to deliver maximum nutritional value. This meal includes among other things:
- Black lentils: A protein-rich legume packed with fiber, which helps promote stable blood sugar levels and healthy digestion.
- Broccoli: A powerful source of antioxidants, vitamins, and minerals that help combat inflammation and support cell rejuvenation.
- Other vegetables: Like spinach, kale, and bell pepper, each providing essential nutrients for optimal health and recovery.
Bryan Johnson gets enough exercise
In addition to his strictly regulated diet, exercise is an important part of Bryan's daily routine. Johnson follows a versatile fitness program that consists of a mix of:
- Strength training: To maintain and build muscle mass, which is essential for a long life and healthy aging.
- Cardio: To improve his cardiovascular health and increase endurance.
- Balance and flexibility exercises: To maintain mobility and reduce the risk of injuries.
Afternoon routine of Bryan Johnson
Bryan's third meal of the day is once again carefully composed to provide the right balance of macronutrients that his body needs for recovery and energy. Some examples of his meals are:
Asparagus Almond Beet Salad: This meal contains asparagus, rich in fiber and vitamins, almonds that provide healthy fats and proteins, and beets that are rich in antioxidants and contribute to healthy blood circulation.
Stuffed Sweet Potato: A stuffed sweet potato with ingredients such as quinoa, spinach, and lentils, all of which contain high-quality carbohydrates, fiber, and protein for long-lasting energy and recovery after exercise.
Evening routine of Bryan Johnson
Bryan Johnson ensures that his evening meal is as carefully composed as the rest of his day. He opts for foods that are not only rich in essential nutrients but also contribute to his health and anti-aging goals. An important component of this meal often includes extra virgin olive oil and dark chocolate, which are nutrient-rich products high in flavonoids.
In addition to nutrition, sleep plays an important role in Bryan's Blueprint Protocol. He considers consistent and high-quality sleep as important for recovery and rejuvenation. To optimize his sleep quality, he uses various techniques.
- Blue light blocking glasses
- Blackout curtains
- Temperature controlled bed
At 10:00 PM, Bryan Johnson faithfully goes to bed every night, regardless of his day or obligations. This strict sleep regimen helps him maintain consistent sleep quality. He ensures that his sleep environment is always calm and dark, which contributes to an optimal recovery environment for both his body and mind. This meticulous sleep routine plays an important role in the success of his anti-aging protocol and helps him wake up energetic and focused every day.
Supplements
Bryan Johnson takes more than 100 different supplements daily to support his health and slow down the aging process. These supplements are carefully selected and form an important part of his Blueprint Protocol, with each supplement having a specific function within his health strategy.
Some of the main supplements he takes daily are:
- NMN (Nicotinamide Mononucleotide): This supplement plays a crucial role in promoting cellular energy production and supporting the health of mitochondria, the powerhouses of our cells. NMN is often mentioned as a means to slow down the aging process and increase vitality.
- Resveratrol: A powerful antioxidant primarily found in grape skins. Resveratrol is known for its ability to reduce inflammation and promote cellular health. Resveratrol is often praised for its potential benefits for heart health and its ability to slow down the aging process.
- Omega-3 fatty acids: These essential fatty acids play an important role in reducing inflammation and promoting brain function. Omega-3s also support heart health and are essential for maintaining optimal cognitive function as we age.
The purpose of this supplements is to improve cellular health, reduce inflammation in the body, and support brain function. By adding this comprehensive mix of supplements to his daily regimen, Bryan Johnson is not only trying to optimize his physical health but also to enhance his mental acuity and overall well-being, while aiming to slow down the aging process.
Testing and medical measurements
Bryan Johnson’s Blueprint Protocol emphasizes regular and meticulous health checks to monitor his overall health and the aging process. An important aspect of this is consistently measuring his weight, body fat, and body water to closely track his physical condition.
In addition, his blood glucose levels are regularly monitored, which is crucial for monitoring his metabolic health and reducing the risks of diseases such as diabetes. To gain deeper insight into his health, his team uses MRI scans and ultrasounds to detect potential conditions early and to monitor the condition of his organs and tissues.
Moreover, specific parts of his body, such as his veins, prostate, and thyroid, are closely monitored to get a complete picture of his internal health and to detect potential problems in a timely manner. A team of no less than 30 doctors closely monitors these measurements and guides him in adjusting his protocol where necessary to achieve the best possible health and delay aging.
The results of the Blueprint Bryan Johnson Protocol
Bryan Johnson has achieved impressive results with his Blueprint Protocol, demonstrating that his methods are effective in slowing down the aging process. He has an aging rate of 0.69, which means he actually only ages 277 days per year. This remarkable result highlights the effectiveness of his approach in reversing his biological clock.
In addition, Johnson's muscle mass and body fat percentage are in the top 1% of the population, which is a direct reflection of his rigorous diet, supplements, and training regime. This exceptional physical condition supports his pursuit of optimal health and longevity.
Despite these impressive results, there is some criticism of the project. Although it offers potentially great benefits for longevity, some people question the value and the significant sacrifices required to follow this regime. The extreme nature of Johnson's approach raises discussion about the balance between quality of life and the strictness of his protocol.
