The quest for optimal health and longevity has led many to explore various dietary approaches. Among these, the "primal" diet and the "Blueprint" project stand out as distinct yet related strategies. The primal diet emphasizes whole, unprocessed foods, mimicking the eating habits of our hunter-gatherer ancestors. In contrast, Project Blueprint, spearheaded by Bryan Johnson, is a highly personalized and data-driven approach to nutrition and lifestyle. Both aim to improve health and well-being, but they differ significantly in their execution and philosophy.
Understanding the Primal Diet
The word “primal” in the context of diets generally refers to eating habits that are based on those of our hunter-gatherer ancestors. The Primal Blueprint, a book by Mark Sisson, is probably the best-known example of this approach. Proponents believe that our ancestors had lower rates of obesity, heart disease, and diabetes due to their dietary habits and active lifestyles. They also didn’t have access to processed foods, so their diets were naturally higher in protein and fiber and lower in sugar and refined carbs. A primal diet is based on whole, unprocessed foods. It’s closely related to other “real food” diets like the Paleo Diet, the Slow-Carb Diet, and the Mediterranean Diet. The Primal diet is neither a fad diet nor a weight loss scheme.
Core Principles of the Primal Diet
The primal diet is a high protein, high-fat way of eating that’s also low in carbs. Some foods aren’t considered “primal” but can be eaten in moderation on the diet. Whole, unprocessed foods are the foundation of the Primal Blueprint. This means prioritizing foods in their natural state, avoiding alterations that strip away nutrients or add unhealthy components. Processed foods are any foods that have been altered from their natural state. This includes things like bread, pasta, cereal, snacks, and desserts. Highly processed foods are often high in sugar, salt, and unhealthy fats.
Food Choices in the Primal Diet
The primal diet eliminates grains and sugar because our ancestors didn’t have access to these foods. Protein is an essential nutrient for many reasons, and our ancestors valued protein. Brightly colored fruits and vegetables are packed with nutrients like vitamins, minerals, antioxidants, and fiber. The primal diet recommends that you eat at least 3 servings of vegetables per day. Fruits, such as berries, apples, and bananas, are also a part of the primal diet. Unlike what we’ve been told for years, fat is not bad for you.
Carbohydrate Intake and the Primal Blueprint
The primal diet was designed as a lower-carb diet, guided by the Carbohydrate Curve. The Carbohydrate Curve starts at 50 grams of carbs per day for sedentary people and goes up to 150 grams of carbs per day for very active people. While the primal diet is lower-carb, it’s not as restrictive in this area as some other diets, like Keto.
Read also: Longevity through Blueprint
Avoiding Processed Foods and Harmful Chemicals
The primal diet recommends that you avoid processed foods, as these are often high in sugar, salt, and unhealthy fats. You should also avoid man-made chemicals, such as pesticides, herbicides, and food additives. To avoid these chemicals, you can either buy organic produce or grow your food.
Lifestyle Recommendations
Beyond diet, the Primal Blueprint emphasizes a holistic approach to health.
- Movement: The primal diet recommends that you move frequently at a slow pace. Our ancestors didn’t have access to gym equipment. On the primal diet, you should try to do some sort of strength training 2-3 times per week. Sprinting is a form of high-intensity interval training (HIIT). On the primal diet you should try to do some form of HIIT 2-3 times per week.
- Play: Our ancestors didn’t have access to video games or TV. On the primal diet, you should do some form of play 2-3 times per week.
- Sleep: Sleep is important for overall health and well-being. On the primal diet, you should aim to get 7-9 hours of sleep per night.
- Sunlight: Sunlight is important for our health, as it helps our bodies produce vitamin D. On the primal diet, you should try to get 20-30 minutes of sunlight per day. This can be done by going for a walk outdoors or sitting in front of a window.
- Stress Management: On the primal diet, you should try to manage stress as best as possible.
- Mental Stimulation: On the primal diet, you should try to stimulate your mind 2-3 times per week.
Project Blueprint: A Deep Dive into Bryan Johnson's Approach
Bryan Johnson spends millions a year to optimize his health and reverse his age. In 2021, he reduced his epigenetic age by 5.1 years in 7 months (a world record). His approach, known as Project Blueprint, involves a highly structured and data-driven lifestyle.
The Algorithm-Driven Life
Bryan Johnson created Project Blueprint to be an algorithm to run his body. Bryan doesn't make any decisions. He measures all 70+ organs through hundreds of tests & they govern his behavior. 30 doctors study the literature and test it on him.
Overcoming Self-Destructive Behavior
Bryan sold Braintree for $800 million. But he was 50 lbs overweight, depressed, and borderline suicidal. He started with the basics. He stopped committing self-harm by avoiding overeating, eating poorly, skipping sleep, and drinking too much.
Read also: The Hoxsey Diet
Dietary Overview of Project Blueprint
Bryan Johnson follows a vegan diet (except for collagen peptides) for moral and ethical reasons. This is a ~24% caloric restriction. Daily he eats in a 6-8 hour window, consuming 1,977 calories and 100+ pills.
Daily Meal Examples from Project Blueprint
- Wake Up Drink: Green Giant
- Ingredients: 20 oz of Water, Spermidine, 2 tbsp Chlorella, 7.6 g Amino Complex (Lemon), 2.5 g Creatine, 20 g Collagen Peptides, 500 mg Cocoa Flavanols, 1 tsp Ceylon Cinnamon
- First Meal: Super Veggie
- Ingredients: 45 g Dry, ~150 g Cooked Black Lentils, 250 g Broccoli (Head & Stalk), 150 g Cauliflower, 50 g Shiitake or Maitake Mushrooms, 1 Clove Garlic, 3 Ginger Roots, 379 Calories, 1 Lime, 1 tbsp Cumin, 1 tbsp Apple Cider Vinegar, 1 tbsp Hemp Seeds, Dark Chocolate After Prep, 1 tbsp EVOO (+120 Calories)
- Second Meal: Nutty Pudding
- Ingredients: 50-100 ml Macadamia Nut Milk, 3 tbsp Ground Macadamia Nuts, 2 tsp of Ground Walnuts, 2 tbsp Chia Seeds, 1 tsp of Ground Flaxseed, ¼ Brazil Nut, 1 tbsp Dark Chocolate, 1 tsp Sunflower Lecithin, ½ tsp Ceylon Cinnamon, ½ cup Berries, 3 Cherries, 2 oz Pomegranate Juice, 1 tbsp Dark Chocolate
- Third Meal: Varies
- Examples include: Buddha Bowl, Roasted Veggie Lettuce Wraps, Blood Orange + Fennel Salad, Roasted Beets + Green Lentils + Wilted Chard, Roasted Cabbage Steaks + Sweet Potato Mash, Sweet Potato + Mushroom Toast, Chickpea Curry Over Greens, Beet Poke, Collard Green Wraps + Red Pepper Dip, Roasted Bok Choy + Japanese Sweet Potato
Supplementation in Project Blueprint
Along with his meals, Bryan takes 104 pills a day to round out his diet. Goal is perfect nutrition. Calories available is a limitation.
- Upon Waking: Acarbose, Ashwagandha, B Complex, Broccomax, C, Ca-AKG, Cocoa Flavanols, CoQ10, D-3, DHEA, E, EPA, Garlic, Genistein, Ginger Root, Glucosamine Sulphate, KCl, Potassium Iodide, K2-MK4, K1, K2 MK-7, Lithium Orotate, Lycopene, Lysine, Metformin ER, NR or NMN, N-Acetyl-L-Cysteine (NAC), Proferrin, Turmeric with Piperine, Taurine, Zeaxanthin, Zinc
- Dinner at 11 AM: Similar to the morning supplements, with some variations.
- Before Bed: Melatonin
- Other: Pea Protein, B12 Methylcobalamin
Sleep Optimization
Sleep is Bryan's most important longevity practice. His bedtime never moves. He uses blue light-blocking glasses, a temp-controlled mattress, and maintains a blacked-out room.
Recipes from Project Blueprint
Detailed recipes for meals like Buddha Bowl, Roasted Veggie Lettuce Wraps, Blood Orange + Fennel Salad, and others are available, showcasing the variety and nutrient density of the diet.
Comparing the Primal Diet and Project Blueprint
Similarities
- Focus on Whole Foods: Both the primal diet and Project Blueprint prioritize whole, unprocessed foods as the foundation of their nutritional approach.
- Emphasis on Health and Well-being: Both aim to improve overall health, longevity, and quality of life.
- Reduction of Processed Foods: Both approaches advocate for minimizing or eliminating processed foods, refined sugars, and unhealthy fats.
Differences
- Personalization: Project Blueprint is highly personalized, relying on extensive data and testing to tailor the diet to individual needs. The primal diet is a more general framework.
- Data-Driven vs. Ancestral: Project Blueprint is driven by real-time data and scientific analysis, while the primal diet is based on the presumed eating habits of our ancestors.
- Complexity and Cost: Project Blueprint is incredibly complex and expensive, involving numerous tests, supplements, and medical professionals. The primal diet is more accessible and can be implemented with relatively simple guidelines.
- Vegan vs. Omnivorous: Project Blueprint, as implemented by Bryan Johnson, is primarily vegan (with the exception of collagen peptides), while the primal diet typically includes animal products.
- Caloric Restriction: Project Blueprint involves a significant caloric restriction, while the primal diet focuses more on food quality than strict calorie counting.
Practical Implications and Considerations
Implementing the Primal Diet
The primal diet might help you lose weight, improve your health, and feel your best. To make the most of the diet, focus on eating plenty of protein, healthy fats, vegetables, and fruits.
Read also: Walnut Keto Guide
Adopting Aspects of Project Blueprint
While the full scope of Project Blueprint is not feasible for most people, some aspects can be adopted:
- Prioritize Whole Foods: Focus on eating nutrient-dense, unprocessed foods.
- Regular Health Monitoring: Consider regular check-ups and blood tests to monitor your health status.
- Optimize Sleep: Prioritize sleep hygiene and aim for 7-9 hours of quality sleep per night.
- Manage Stress: Incorporate stress-reducing activities into your daily routine.
- Consider Supplementation: Consult with a healthcare professional to determine if any supplements are beneficial for you.
Important Disclaimers
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. Any claims regarding the measurement or reversal of biological age are preliminary and can be influenced by various biostatistical errors, including statistical variation, reference range relevancy, and clinical outcome significance. Ongoing, formal peer-reviewed studies are essential for validating these biological age tests for FDA approval (or its international equivalent) and confirming any clinically relevant changes in biological age. The data presented reflect our team's rigorous efforts to adhere to current scientific and biostatistical standards, while formal peer-reviewed validation studies are underway. Please note: These tests are experimental and intended solely for research purposes. These have been carefully reviewed for their unique relevance to my personal situation. The protocol encompasses a mix of on-label, off-label, and unlicensed therapies, as well as research-use-only tests. Some of these tests and therapies are still under scientific investigation and have not yet received on-label licensing for specific health conditions. All tests and therapies, regardless of their licensing status, carry risks. These risks have been assessed for my personal use by a specialized team of clinicians and scientists. This protocol represents an experimental clinical research project. Results will be periodically published in peer-reviewed journals, adhering to international quality standards relevant to various types of clinical studies, including case reports, randomised controlled trials, and systematic reviews. Case reports, case series, and systematic reviews are important components of evidence-based medicine, helping inform the design of gold-standard randomised controlled trials and guiding clinical practice. This web site is provided for educational and informational purposes only and does not constitute providing medical advice or professional services.