The quest for extending healthspan, the number of healthy years lived free of disease, has led many to explore various anti-aging strategies. Bryan Johnson, a biohacker, has gained notoriety for his "Project Blueprint," a rigorous and expensive regimen aimed at reversing his biological age. This article delves into the Blueprint diet, examining its components, potential benefits, drawbacks, and whether it's a viable option for the average person.
Bryan Johnson's Blueprint: A Deep Dive
Bryan Johnson, a tech entrepreneur who sold his business to PayPal for a substantial sum, is on a quest to regain the body of an 18-year-old. His Blueprint protocol involves a strict diet, intense exercise, extensive testing, and a plethora of supplements. Johnson claims his biological age is significantly younger than his chronological age, attributing this to his meticulous regimen.
The Three Pillars of Blueprint
The Blueprint can be split into three aspects; diet, exercise, testing. The diet consists of 1,977 vegan calories (though the food comes to 1,223, so it’s not sure where the rest is) and literally over a hundred supplements a day.
The Blueprint Diet: A Detailed Look
The Blueprint diet is a cornerstone of Johnson's protocol, focusing on carefully selected foods and a strict eating schedule.
The "Super Veggie" Meal
A compulsory meal of the day is a “Super Veggie”. The meal is basically just broccoli, mushrooms and cauliflower with lentils, garlic, ginger, apple cider vinegar, seeds and spices.
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The "Nutty Pudding"
The other compulsory meal of the day is a “Nutty Pudding”. This is similar to something I’d eat for breakfast anyway; almond milk, some blueberries, raspberries, strawberries, three macadamia nuts and half a brazil nut, plus sunflower lecithin and “non-dutched” cocoa.
The Green Giant
The main ingredients are water, chlorella powder and collagen peptides.
Caloric Restriction and Veganism: Potential Concerns
Johnson's diet involves significant caloric restriction, potentially leading to negative consequences such as poor mood, low libido, and nutrient deficiencies. While a vegan diet forms the core of Blueprint, research suggests that Mediterranean diets, including moderate amounts of fish and lean meats, may be more beneficial for longevity.
Blueprint Supplements: A Mountain of Pills
Johnson reportedly consumes over 100 supplements daily, a practice that raises concerns among experts. The Blueprint Longevity Mix, a key component, contains a blend of ingredients promising various benefits.
Blueprint Longevity Mix: Ingredients and Potential Benefits
The BluePrint Longevity Mix is packed with some familiar ingredients and others I struggle to pronounce - Creatine, Calcium, Vitamin C, Ashwagandha, L-Theanine, Glutathione reduced, Sodium Hyaluronate, Lysine, Taurine.
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Registered Dietitian Nutritionist Melanie Murphy Richter notes that the blend includes ingredients that support key aspects of health, such as mitochondrial function, oxidative stress reduction, and metabolic balance - important factors in longevity.
Individual Supplement Components
- Reduced L-Glutathione (GSH): Plays a crucial role in cellular detoxification, immune support, and oxidative stress reduction.
- Creatine Monohydrate: Supports ATP production, the primary energy source for cells, benefiting muscle function and cognitive health.
- Calcium Alpha-Ketoglutarate (Ca-AKG): Studied for its potential role in mitochondrial function and metabolic efficiency.
- L-Theanine: Promotes relaxation and focus without sedation.
- Taurine: Recognized for its role in cardiovascular and mitochondrial function, with emerging interest in longevity research.
Concerns Regarding Supplementation
Rhiannon Lambert, author of "The Science of Nutrition," advises against taking hundreds of supplements, emphasizing the need for more research on the benefits and risks of Johnson's specific combination.
Personal Experiences with Blueprint
Several individuals have experimented with the Blueprint protocol, reporting varying results.
Miska Salemann's Experience with Longevity Mix
Miska Salemann, a New York Post Commerce Writer/Reporter, tested the Blueprint Longevity Mix, noting improved sleep and energy levels after consistent use. However, she found the taste underwhelming.
Nick Tucker's Month-Long Blueprint Experiment
Nick Tucker, from the Hard Reset Podcast, followed Blueprint for a month and experienced a reversal in biological age and significant weight loss.
Read also: Understanding BCBS Weight Loss Benefits
Individual's Blueprint Journey
One individual followed parts of Bryan Johnson’s Blueprint since April 2023, and the results have been very positive so far.
Motivation
The individual realized he had an unhealthy lifestyle. He was working 12-14 hours per day, including most weekends. My day literally started and ended with me staring at my laptop screen. He was travelling two out of four weeks a month. His eating habits can best be described as erratic (exacerbated by gluten and lactose intolerance). Sadly, sleep was a luxury I couldn’t afford. He barely spent any social time with family or friends. However, he was doing very well professionally and his employers were very explicit in their praise of his work. Nevertheless, he was doing terribly as a human being.
Changes to lifestyle
- Prioritized sleep: The first change I made to my lifestyle was to make it a point to sleep at least 7-8 hours daily.
- Changed diet: He replaced one meal with Bryan Johnson’s ‘super veggie’ meal. He also started taking the ‘green giant’ shake first thing every morning. Next, he removed all animal products from my diet and stocked up the refrigerator with fresh fruits and vegetables. He also added nuts (e.g., Brazil nuts, almonds, cashews) and seeds (e.g., flax, hemp, pumpkin, sunflower) to my diet and replaced white rice with red rice, oats, and millet. Furthermore, he cut down on oil fried foods (almost zero now) and added olive oil to my diet (in salads and in the ‘super veggie’ meal). Lastly, he started starting having my last meal for the day by 6 PM so that I would have a gap of at least 12-14 hours between dinner and breakfast (I switched to 16/8 intermittent fasting regimen in June 2023 and it’s been great so far).
- Added rest days in exercise regimen: In the pursuit of losing weight quickly, I was overworking my body by hitting the gym every day. However, once I realized the importance of regularly giving my muscles a break to heal from the inflammation caused by exercise, I incorporated rest days in my exercise regimen once or twice a week. On these rest days, I would either skip gym completely and just rest at home, or I would do a very light workout (e.g., walking or stretching).
- Started taking supplements: He began taking the following:
- Aswagandha - He started off with once a day, but after seeing the positive impact on my stress levels, I have switch to twice a day like Bryan.
- Omega 3 (DHA) - His cholesterol levels had crept up to borderline high risk. He figured he needed to add more healthy fat in his diet.
- Vitamin D3 - Like most Indians, his vitamin D levels were low. So, it made sense to start taking vitamin D3 supplement.
- Calcium - He had developed lactose intolerance during the last one year. And I had also remove all animal products from my diet. Given I was looking to build more lean muscle, it made sense to also have healthy bones and cartilage, for which my body needed adequate Calcium.
- Plant protein - He added plant protein to my diet in the form of Sattu shake (roasted Bengal gram powder). He like this better than the alternative pea protein shake. Plus, it ways more economical for similar benefits.
- Multivitamins - Lastly, He saw no harm in taking multivitamin supplements. I had anyway been taking it on and off for years.
Results
- Continued weight loss
- Increased strength and stamina
- Improved skin and nails
- Improved physique and confidence
- Lower stress and anxiety levels
Alternatives to Blueprint
For those seeking longevity benefits without the extreme measures and high costs of Blueprint, several alternatives exist.
NOVOS: A Science-Backed Approach
NOVOS offers a range of supplements, tests, and actionable guidance based on longevity science. Their approach focuses on slowing aging at its fundamental biological causes, increasing healthspan, and extending lifespan without exorbitant costs.
Lifestyle Modifications
Prioritizing sleep, adopting a balanced diet (such as the Mediterranean or NOVOS Longevity Diet), engaging in regular exercise, and managing stress are crucial for promoting healthspan and longevity.
Concerns and Considerations
- Cost: The Blueprint protocol, including supplements and medical testing, can be prohibitively expensive for most people.
- Sustainability: The strict dietary restrictions and demanding lifestyle may be difficult to maintain long-term.
- Individual Variability: The Blueprint protocol is tailored to Bryan Johnson's specific needs and may not be suitable for everyone.
- Scientific Evidence: While some aspects of Blueprint are supported by scientific evidence, others lack rigorous research.