Bryan Johnson Blueprint

Striving for youth is nothing new.

Just think of all the facials, face lifts, diets, and creams we’re sold (and buy) with the promise they’ll make us look and feel younger.

But can we actually become younger?

Biotech mogul Bryan Johnson has shown that this may be possible – for a meagre $2 million per year.

Who Is Bryan Johnson?

Bryan Johnson, owner, and CEO of Kernel and OS Fund is a 45-year-old software engineer with a net worth of $400 million.

After graduating from the University of Illinois with a degree in computer science and mathematics and receiving his MBA from the University of Chicago Booth School of Business, Bryan worked at door-to-door sales while trying his hand at numerous start-ups.

It wasn’t until 2007, when Johnson founded Braintree, that he really got a foothold in the tech industry.

By 2011, Braintree was on Inc. magazine’s list of fastest-growing companies.

However, managing such a successful tech company doesn’t come without its challenges.

The long hours and high level of stress took its toll, and Bryan found himself out of shape and deeply depressed.

In 2013, he sold Braintree to PayPal (then eBay) for $800 million cash and began his quest to restore his health.

Johnson launched himself in to study and learning for two years and then in 2014 started OS Fund, a biotech-focused venture firm investing in:

companies predictably engineering the physical elements of our universe

Kernel, Johnson’s second company, was founded in 2016.

Kernel makes “the world's most powerful brain recording technology” in the form of helmets.

The helmets analyze brain activity in order to learn more about the human mind and are currently being used to try to quantify the impacts of meditation and hallucinogens on the brain and find ways to lessen chronic pain.

The company is also developing a neuroprosthesis that will be designed to help people with memory, cognitive tasks, and mental health.

The aim is to monitor brain activity and then send signals back to adjust the brain.

This could potentially be used to treat depression, anxiety, ADHD, and other mental illnesses.

Johnson’s keen interest in investigating and improving his own biology was mounting at this point.

He followed a very specific diet and took a long list of supplements.

In 2021, he established Project Blueprint.

Project Blueprint

Project Blueprint is the name given to the regime Bryan Johnson follows meticulously in his pursuit of youth.

A team of more than 30 doctors and health experts, headed by 29-year-old regenerative medicine physician Oliver Zolman, measure all 70+ organs of Johnson’s body and then maximally reverse the quantified biological age of each.

The results from two years of Project Blueprint show that Johnson has reduced his overall biological age by at least five years (a world record).

The results suggest he has the heart of a 37-year-old, the skin of a 28-year-old, and the lung capacity and fitness of an 18-year-old.

He has the gum inflammation of a 17-year-old, and the device that tracks Johnson's rate of nighttime erections reports they’re like that of a teenager too.

The health program is constantly being tweaked but invariably consists of an intense daily regimen of carefully curated supplements, meals, exercise, and a myriad of bodily tests.

Johnson's mornings start at 5 a.m. with two dozen supplements and medicines for all kinds of purported health benefits.

Lycopene for artery and skin health, metformin to prevent bowel polyps, turmeric, black pepper, and ginger root for liver enzymes and to reduce inflammation, zinc to supplement his vegan diet, and, for brain health, a small dose of lithium, among others.

He exercises for an hour daily, with three high-intensity workouts a week, and follows it with green juice.

His diet, a mix of solid and soft foods, is completely vegan and restricted to 1,977 calories a day.

The recipes are tweaked based on the results of his latest tests.

Johnson constantly monitors his vital signs.

His weight, body mass index, body fat, body temperature, blood glucose, heart-rate variations, and oxygen levels are measured daily.

Blood, stool, and urine tests, whole-body MRIs and ultrasounds, and specific tests of his kidneys, prostate, thyroid, and nervous system are undertaken monthly.

He goes to sleep at the same time every night, after two hours wearing glasses that block out blue light.

Phew!

As Johnson admits “maintaining peak wellness is a lot of really hard work”. (Source)

And expensive.

This regime is set to put him back $2 million this year alone.

Pointless Or pioneering?

Johnson has received criticism for his lifestyle with many thinking it absurd.

Some research and health experts view his work as largely useless but others such as George Church, a distinguished Harvard University geneticist, believe what Johnson is doing may be very important.

Johnson and his team scrutinize the research on aging and longevity, using cutting-edge techniques and experimental procedures with Johnson as the guinea pig.

Johnson believes in leaving behind anti-aging fads and instead embracing medical evidence and data.

According to a recent Bloomberg profile on Johnson, he can see some of the procedures he follows becoming cheaper and more accessible should this type of lifestyle gain popularity. (Source)

While longevity science becoming more accessible to the general population is certainly an interesting aspiration, for now, it is still incredibly expensive and unattainable for the large majority.

However, looking at the fundamentals of the Blueprint Project, there may be some elements that could be incorporated into the lives of us regular folk to support longevity – although there’s no promise that the results will be quite so impressive!

Let’s take a look.

Early To Bed, Early To Rise

Johnson sticks to a rigid sleep routine, going to bed and waking at the same time every single day.

One study that investigated the sleeping habits of people in very old ages (aged 85-105) relative to younger (20-30 years old) and older adults (60-70 years old) found that the oldest individuals maintained strictly consistent sleep-wake schedules and experienced optimal levels of deep sleep.

The findings of this study suggest that a high level of regularity and routine in life might be one of the factors related to the healthier sleep quality and lifestyle of very old individuals. (Source)

Johnson’s 5 am wake-up call may also be contributing to his results.

Research suggests that going to bed late at night and waking up later in the day is associated with adverse health outcomes, as is varying the times you go to bed and wake, rather than sticking to a regular routine. (Source)

Research shows that individuals who successfully live to a very old age generally enjoy optimal sleep across their lifespan.

On the other hand, poor sleep may accelerate the aging process, which is not surprising given sleep deprivation affects nearly every physiological function in the body.

Many studies with over a million participants have shown that those who slept for less than 7 hours per night, or often less than 5, were at greater risk of death. Not only that, but those who slept for more than 8-9 hours per night were also at greater risk of dying. (Source)

This evidence shows the importance of sleep in longevity and overall health.

These days, many people struggle to sleep, which isn’t surprising in our current always-on world.

However, there are certain lifestyle habits we can adopt to improve our sleep:

Create A Sleep Routine

The rhythms of our body thrive on consistency.

Going to bed at the same time and waking at the same time each day helps our brains to naturally feel tired when it’s time for sleep and regulates our sleep-wake cycle.

Timing our sleep and wake times within a couple of hours of sunrise and sunset when possible may also improve the quality of our sleep. (Source)

Avoid Light After Dark

Overexposure to artificial light at night time can disrupt our body’s levels of melatonin, a sleep-promoting hormone, making us feel less tired and making it harder to fall asleep. (Source)

There is a specific blue and high-intensity light that comes from electronic devices such as smartphones, tablets, and LED lights that can lengthen the time it takes for us to fall asleep and disrupt the quality of our sleep too, hence Johnson’s blue light blocking glasses. (Source)

Skip The Caffeine And Nicotine

Both caffeine and nicotine are classed as stimulants, meaning they promote wakefulness and decrease sleep quality.

Reducing the amount of caffeine and nicotine consumed throughout the day and avoiding them completely in the hours before going to bed can contribute to better quality sleep. (Source)

Resist The Urge For Late Night Snacking

Eating earlier in the evening means we spend a longer amount of time fasting throughout the night which has been seen to lead to improved sleep. (Source)

What’s more, eating late at night and close to bedtime can lead to poorer quality sleep. (Source)

The Power Of Diet

Johnson follows a vegan diet that provides him with 1,977 calories a day.

The guideline for recommended daily intake of calories for men is 2,500, meaning Johnson’s intake sits substantially below that.

It is likely Johnson is following a calorie-restricted diet.

A calorie-restricted diet is not a starvation diet, but rather a reduction in average daily calorie intake below what is typical or habitual for you, over a long period of time and without malnutrition or depriving oneself of essential nutrients.

Calorie restriction is being studied as a method to increase longevity.

Laboratory studies of animals, including rats, fruit flies, worms, and mice, have shown that some animals on calorie-restricted diets live longer. (Source)

Studies have now extended to research the effects of such diets on humans.

One small-scale study suggests that moderate calorie restriction may benefit human health.

Participants who restricted calories had lower blood pressure and lower cholesterol, reducing their risk of developing age-related diseases such as diabetes, heart disease, and stroke.

They also showed decreases in some inflammatory factors and thyroid hormones.

There is some evidence that lower levels of these measures are associated with longer lifespan and reduced risk for age-related diseases. (Source)

Participants did also experience slight declines in bone density, lean body mass, and aerobic capacity.

However, other short-term studies suggest that combining a calorie-restricted diet with physical activity can protect against bone, muscle mass, and aerobic capacity losses.

Some participants also experienced brief episodes of anemia.

It is important to note that participants in these studies and Bryan Johnson are closely monitored by health professionals while undertaking these diets.

Generally, following a diet with an appropriate number of calories to keep you in the healthy weight range is advised.

It is well documented that being overweight or obese in adulthood is associated with large decreases in life expectancy and an increased risk of early death. (Source)

Another aspect of Johnson’s diet that may contribute to his anti-aging success is that it is vegan.

Studies on vegan diets are limited.

Some research does suggest an association between a vegan diet and various health benefits including a lower risk of obesity, type 2 diabetes, certain cancers, and heart disease, and a lower risk of mortality. (Source)

However, while Johnson’s diet is carefully curated to ensure he is getting the necessary nutrients, many people following vegan diets today struggle to get adequate nutrients and often opt for heavily processed meat and dairy alternatives, which are not necessarily beneficial to health. (Source)

Whether you are tempted to try a vegan diet or not, there are certain elements of vegan diets that can be included in anyone’s diet to improve health and extend life expectancy.

Less Processed And Red Meat

Vegan diets eliminate all animal foods, including meat, dairy, eggs, and products derived from them.

Diets high in red and processed meats are associated with a higher risk of death, which directly increases with the amount of these foods eaten. (Source)

More Plants

A traditional vegan diet includes high amounts of foods that are associated with reduced risk of disease and death such as:

• Fruits and vegetables (Source)
• Whole grains (Source)
• Legumes (Source)
• Nuts and seeds (Source)

Healthier Lifestyle

As a group, vegans may be more likely to follow a health-conscious lifestyle.

Aside from their diet, vegans typically drink less alcohol and are less likely to smoke.

They also appear more likely to maintain a healthy weight, exercise regularly, and avoid overly processed junk foods. (Source)

Regular Movement

Johnson follows an exercise routine for an hour daily, including three high-intensity workouts a week.

Scientists agree that regular exercise is key to extending your lifespan.

Research shows that exercise can increase longevity and counteract some effects of aging.

Maintaining an exercise regime of any sort decreases the risk of cardiovascular mortality, prevents the development of some cancers, lowers the risk of osteoporosis, and increases longevity. (Source)

Experts recommend that training programs include aerobic and resistance exercises to improve cardiorespiratory fitness and muscle function, as well as exercises targeting flexibility and balance.

A 2018 study found that not exercising increases your risk of premature death more than cardiovascular disease, diabetes and even smoking. (Source)

Another study found that men and women in their 70s who exercise regularly have the heart, lung, and muscle fitness of healthy people 30 years younger.

Looking at the muscle of older exercisers compared to younger ones, researchers couldn’t tell who was young or old. (Source)

Looks like Johnson has some competition!

Johnson exercises for an hour each day, exceeding the minimum recommended by exercise guidelines.

A recent study analyzed data from more than 100,000 adults and found that people who followed the minimum guidelines for physical activity (150–300 minutes per week of moderate-intensity activity, or 75–150 minutes per week of vigorous-intensity activity) reduced their risk of early death by as much as 21%.

But people who exercised from two to four times the minimum amount were able to lower their risk by as much as 31%. (Source)

There is also research to support Johnson’s choice of tri-weekly high-intensity workouts.

Including high-intensity training (HIIT) in workouts has been seen to provide better protection against premature death than moderate workouts alone. (Source)

HIIT has also been seen to slow and reverse some age-related changes at a cellular level. (Source)

Any exercise appears to add to your longevity but if you want to know how to get the biggest longevity boost from your physical activity, here’s what the research shows:

Don’t go it alone

Playing a team or partnered sport may be better at extending your lifespan than exercising solo. (Source)

Start small

Don’t set yourself up for failure by biting off more than you can chew.

Research shows that any amount of physical activity, no matter how small, can have major benefits.

If you find it hard to factor in time for exercise try taking the stairs instead of the elevator, park farther from the office, or take a 10-minute stroll and aim to increase your amount of exercise over time.

Aim for an hour

If you’re already a regular exerciser, aiming for an hour of exercise a day lowers your risk of premature death compared with those who don’t exercise.

Break a sweat

Including a vigorous activity in your routine, such as HIIT, has been shown to slow the signs of aging within cells and reduce the risk of premature death.

Stand on one leg

One study found that 53-year-old people who had good balance and could stand on one leg with their eyes closed for more than 10 seconds had a lower risk of premature death. Good balance can also help prevent falls. (Source)

Yoga and tai chi are both great for improving balance.

Eat Your Greens

Johnson follows his workout each day with a green juice.

Leafy greens are associated with a reduced risk of heart attack, stroke, diabetes and several cancers.

A 2021 study found that eating dark, leafy greens such as kale, spinach and Swiss chard can cause changes in DNA that can reverse aging by up to two years. (Source)

Researchers have also found that the aging of some biological processes were slowed by diets that were rich in leafy green veg.

There has been research to show that diets including at least one serving of green leafy vegetables per day is associated with slower age-related cognitive decline as well. (Source)

In his juice, Johnson includes chlorella, which you can find in nearly every high-quality super greens powder.

Chlorella is a type of algae that grows in fresh water and is packed full of nutrients, including vitamin C, vitamin B12, iron, magnesium, copper, potassium, and folic acid.

It also contains omega-3 and it’s rich in antioxidants.

Chlorella has also been shown to have anti-inflammatory and anti-aging properties due to its high and varied nutrient content. (Source)

There is also spermidine in Johnson’s juices.

Spermidine is a naturally occurring polyamine in the body and our diet.

Supplementation with spermidine has been seen to increase lifespan and resistance to stress, and decrease the risk of age-related disease. (Source)

And Johnson isn’t the only one vouching for the benefits of spermidine.

Dr. David Sinclair, respected researcher in the field of aging and epigenetics, also includes it on his list of daily supplements.

Spermidine is thought to do this mainly through its ability to help cells remove waste and other undesirable products but also by reducing inflammation and regulating cell growth, proliferation and death.

Chlorella and spermidine are easy to get your hands on if you fancy making your own green anti-aging potions.

They’re in most super green powders on the market.

Another common component of greens powders is spirulina, a blue-green algae.

It is extremely high in nutrients and boasts a slew of health benefits.

It is also thought to have cardiovascular and anti-aging benefits. (Source)

Supplements

Is it not uncommon for those interested in longevity and anti-aging to swear by various supplements, look at Dr. David Sinclair and Peter Attia for instance, but Johnson’s list of two dozen definitely takes the biscuit.

While every supplement on Johnson’s list is backed by some amount of scientific research, taking over 20 supplements every day is not feasible for most.

Let’s take a look at some of the supplements that have evidence to indicate they may play a role in increasing longevity:

1. EPA

Johnson takes 1000mg of eicosapentaenoic acid (EPA) every day.

EPA is an omega-3 fatty acid that is found naturally in oily fish, flaxseeds, chia seeds and also in supplement form.

Research shows that having higher levels of omega-3 in the blood could predict a lower mortality rate, with one study finding that higher omega-3 blood levels are associated with an increase in life expectancy of 4.7 years. (Source)

2. Vitamin C

Vitamin C is a powerful antioxidant and is well known for protecting cells against damage and contributing to the healthy function of our immune system.

While research in to the effects of vitamin C specifically on longevity is limited, one 2018 study found that people with higher blood levels of vitamin C were at significantly lower risk for heart disease and cancer death, and were up to 25% less likely to die from any cause. (Source)

3. Vitamin D

Vitamin D is widely used for regulating calcium absorption and promoting bone growth.

In a study investigating vitamin D in worms, researchers found that vitamin D works through genes known to influence longevity and impacts processes associated with many human age-related diseases. (Source)

While more research is needed, studies in humans are also promising.

A study using 60 – 85 year old participants found a link between Vitamin D supplementation and a reduction of epigenetic age, with people who are deficient in Vitamin D having an epigenetic age that is nearly a year higher than average. (Source)

4. Lycopene

Lycopene is a carotenoid and antioxidant that can be found in red fruit and vegetables.

Lycopene has been linked to improving blood pressure and cardiovascular health, reducing cholesterol, and fighting a variety of cancers.

When it comes to longevity, research shows that low carotenoid levels, and especially decreased levels of lycopene, are strongly linked to cardiovascular disease and increased risk of death. (Source)

5. Turmeric

Curcumin, the main active compound in turmeric, is a powerful antioxidant.

Research shows that curcumin activates certain proteins that help delay cellular aging and promote longevity. (Source)

Turmeric intake is also associated with a reduced risk of age-related cognitive decline. (Source)

6. Nicotinamide Riboside

Johnson also takes a nicotinamide riboside supplement six times a week.

This is one of the lesser researched supplements in his arsenal.

Nicotinamide riboside is a precursor to the compound nicotinamide adenine dinucleotide (NAD+).

NAD+ is found in every cell in your body and is involved in many critical processes, including energy metabolism, DNA repair, and gene expression. (Source)

Levels of NAD+ naturally decline with age and this decline may be associated with reduced physical ability due to age, and age-related diseases like Alzheimer’s.

Although one human study and some animal studies have shown promising results in relation to nicotinamide riboside supplementation and aging, more research is needed.

Get Checked

Another aspect of Johnson’s regime that could be adopted by the general population, albeit not to the same extent, are his regular check-ups.

Many of us are guilty for delaying medical appointments.

But attending your doctor regularly for routine check-ups is a good habit to adopt.

Regular medical checks can help to identify potential health issues before they become a problem.

Health conditions can be detected early, meaning there’s a better chance of getting the correct treatment quickly and avoiding complications.

So, until Project Blueprint becomes accessible to all, there are some pointers we can take from Bryan Johnson’s grueling routine. While they might not exactly turn back the clock, they may certainly contribute to increased longevity.