Bryan Johnson, an entrepreneur who sold Braintree to PayPal, is on a quest to reverse his biological age and achieve the body of an 18-year-old. He spends \$2 million annually on Project Blueprint, a meticulously designed program encompassing diet, exercise, and rigorous testing. This article delves into the intricacies of Johnson's Blueprint diet, examining its key components, potential benefits, and criticisms.
Introduction to Project Blueprint
Project Blueprint is Bryan Johnson's ambitious endeavor to combat aging through a data-driven approach. Johnson aims to optimize his health and extend his lifespan by adhering to a strict regimen governed by algorithms and overseen by a team of over 30 medical experts. The project is rooted in the principles of STEM (Science, Technology, Engineering & Math) and is designed to enable a body to run itself.
Johnson's Journey: From Self-Destruction to Optimization
Before embarking on Project Blueprint, Johnson struggled with his health, weighing 50 pounds overweight and battling depression. Recognizing the need for change, he began by eliminating self-destructive behaviors such as overeating, poor dietary choices, inconsistent sleep, and excessive alcohol consumption.
The Blueprint Diet: A Detailed Overview
The Blueprint diet is a cornerstone of Johnson's anti-aging strategy. It's a vegan diet (except for collagen peptides), carefully designed to provide optimal nutrition while adhering to a caloric restriction of approximately 24%.
Caloric Restriction and Macronutrient Distribution
Johnson consumes around 1,977 calories daily within a 6-8 hour window. His diet includes a high protein intake (230 g), moderate carbohydrates (206 g), and healthy fats (101 g).
Read also: His Diet and Recipes
Veganism and Ethical Considerations
Johnson's choice to follow a vegan diet stems from ethical and moral considerations. He believes that compassion should be a scaling law of intelligence. While Johnson adheres to a vegan diet, his head doctor, Oliver Zolam, and son, Talmage Johnson, incorporate meat into their Blueprint protocols.
Daily Meals and Recipes
Johnson's daily diet consists of three main meals: the Green Giant, Super Veggie, and Nutty Pudding, with a third meal that varies.
The Green Giant: Morning Elixir
The Green Giant is Johnson's morning drink, designed to provide a boost of nutrients and antioxidants.
Ingredients:
- 20 oz Water
- 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
- Spermidine
Cost: \$9.91
Super Veggie: Nutrient-Packed Lunch
Super Veggie is a staple in Johnson's diet, providing a wealth of vitamins and minerals.
Read also: The Bryan Johnson Story
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
- 1 Lime
- 1 tbsp Cumin
- 1 tbsp Apple Cider Vinegar
- 1 tbsp Hemp Seeds
- 1 tbsp EVOO (+120 Calories)
- Dark Chocolate After Prep
Instructions:
- Weigh vegetables.
- Place broccoli, cauliflower, mushrooms, ginger, and garlic in boiling water until tender.
- Boil lentils until "al dente".
- Blend all ingredients until it becomes a thick soup.
- Top with hemp seeds.
Cost: \$11
Nutty Pudding: Fat-Dominant Delight
Nutty Pudding serves as Johnson's second meal, rich in omega fatty acids.
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
Instructions:
- Add almond/macadamia milk based upon desired consistency.
- Add walnuts, macadamia nuts, ground flax seeds, cocoa, sunflower lecithin, and cinnamon.
- Add cherries, berries, and pomegranate juice.
- Mix on high for 3 or 4 minutes.
- Pour into a dish and add the rest of the berries.
Cost: \$11
Third Meal: Dinner Variations
Johnson's third meal varies, with options around 500 calories. 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
Cost: \$11
Read also: The Evolution of Bryan Baeumler
Supplements: Rounding Out the Diet
In addition to his meals, Johnson takes over 100 pills daily to ensure he receives perfect nutrition, given the limitations of his caloric intake.
Morning Supplements
- Acarbose 200 mg (Rx)
- Ashwagandha 600 mg
- B Complex 0.25 Pill M/Th
- Broccomax 17.5 mg
- C 500 mg
- Ca-AKG 1 gram
- Cocoa Flavanols 500 mg
- CoQ10 100 mg
- D-3 2,000 IU
- DHEA 25 mg
- E 67 mg
- EPA 500 mg with Vitamin E 5 mg
- Garlic 2.4 g Equivalent
- Garlic 1.2 g (Kyolic)
- Genistein 125 mg
- Ginger Root 2.2 g
- Glucosamine Sulphate 2
- KCl 1,500 mg
- Potassium Iodide 125 mcg
- K2-MK4 5 mg
- K1 1.5 mg
- K2 MK-7 600 ug
- Lithium Orotate 1 mg
- Lycopene 10 mg
- Lysine 1 g
- Metformin ER 1,500 (Rx)
- NR 375 mg or NMN 500 mg (6x wk)
- N-Acetyl-L-Cysteine (NAC) 1,800 mg
- Proferrin 10 mg
- Turmeric with Piperine 1 g
- Taurine 2 g
- Zeaxanthin (20 mg Lutein, 4 mg Zeaxanthin, 3x wk)
- Zinc 15 mg
Dinner Supplements
- Acarbose 200 mg (Rx)
- Broccomax 17.5 mg
- Ca-AKG 1 gram
- Cocoa Flavanols 500 mg (Has Caffeine)
- E 67 mg
- EPA 500 mg
- Garlic 2.4 g Equivalent
- Garlic 1.2 g (Kyolic)
- Ginger Root 2.2 g
- Glucosamine Sulphate 2
- KCl 1,500 mg
- Hyaluronic Acid 300 mg
- Lysine 1 g
- L-Tyrosine 500 mg
- Metformin ER 500 mg (Rx)
- N-Acetyl-L-Cysteine (NAC) 1,800 mg
- Nicotinamide Riboside 375 mg (6x wk)
- Taurine 1 g
- Turmeric 1 g
Before Bed Supplement
- Melatonin 300 mcg
Other Supplements
- Pea Protein, 29 grams daily
- B12 Methylcobalamin 1x/wk
Cost: \$11.24 / day
Foods to Avoid
Besides animal products, Johnson avoids alcohol, stimulants, white and brown sugar, high fructose corn syrup, and junk food.
Beyond Diet: Additional Components of Blueprint
The Blueprint protocol extends beyond diet, encompassing sleep optimization, exercise, and skincare.
Sleep Optimization
Johnson prioritizes sleep as a crucial aspect of longevity. He maintains a consistent sleep schedule, uses blue light-blocking glasses, and sleeps in a temperature-controlled, dark, and quiet room.
Exercise Regimen
While the specific details of Johnson's exercise plan are not public, it focuses on maintaining muscle mass and cardiovascular health.
Skincare Routine
Johnson's skincare routine includes daily face washing with Vitamin C, E, ferulic, B3, and azelaic acid, followed by Cerave AM and PM face and body lotions. He also uses Tretinoin 0.1% (Rx) and UVA+B mineral sunscreen.
Results and Benefits of Project Blueprint
Johnson has reported significant improvements in his health markers since starting Project Blueprint, including:
- 5.1 years of epigenetic age reversal (world record)
- Over 100 biomarkers younger than his chronological age
- Slowed pace of aging by 31%
- Perfect muscle & fat (MRI)
- Fitness tests indicating an 18-year-old's physical condition
Criticisms and Considerations
Despite the reported benefits, Project Blueprint has faced criticism:
- Poor Sample Size: The protocol is based on a sample size of one, making it difficult to generalize the results.
- Highly Experimental Interventions: The Blueprint Protocol features a lot of experimental interventions that can be a bit out-there.
- Cost: The annual cost of the Blueprint diet and protocol is substantial, making it inaccessible to most individuals.
Affordable Alternatives and Personalized Approaches
While the full Blueprint protocol may be out of reach for many, individuals can adopt key principles and find affordable alternatives. This includes focusing on a nutrient-rich diet, prioritizing sleep, engaging in regular exercise, and considering genetic testing for personalized dietary recommendations.
The Role of Genetic Testing
Genetic testing can provide valuable insights into individual health predispositions and inform dietary choices. Nucleus, a DNA health platform, offers whole-genome sequencing technology to provide a comprehensive health analysis.