Bryan Johnson’s Blueprint simplified

In the quest for longevity, few have ventured as boldly as Bryan Johnson, the founder of Braintree and Kernel. 

Known as the “most measured man in human history,” Johnson has not only poured millions into optimising his health but also pioneered the Blueprint – a program that’s more than a mere regimen; it’s acclaimed to becoming a philosophy for enhanced living. 

This blog delves into the heart of Bryan Johnson’s Blueprint, unveiling its potential as a tool for everyday health and vitality.

Bryan Johnson and his diet

My objective: I am trying to maximally slow the speed of my biological ageing. My goal: one year of chronological time passes and my biological age stays the same. There is no magic pill for this–

Bryan Johnson

The allure of Blueprint lies not just in its ambitious goal to slow down ageing – a feat Johnson claims to have achieved by 9.2% – but also in its holistic approach to health. 

It’s an algorithm designed to evolve human capabilities and cultivate an “autonomous self” that makes optimal lifestyle decisions. 

The beauty of Blueprint is its adaptability. While Johnson’s personal implementation might be extreme– think meticulous meal planning, rigorous work out sessions, regimented sleep schedules, and an array of health supplements – the core principles of Blueprint can be integrated into our lives without such extremes. 

Let’s demystify Blueprint, break down its components into manageable, practical strategies that don’t require millions to implement!

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Bryan Johnson’s Blueprint in less than 2 millions

‘’The majority of money I’ve invested into Blueprint has been on scientific research, measurement and equipment. I’ve made what cost me millions free for everyone to use. In the U.S., a person can do Blueprint for between $1,000 and $1,500 a month, which includes groceries. Blueprint is not itself expensive. 

The majority of the health gains can be achieved for little to no money, including prioritising sleep, basic exercise and avoiding bad things. Meaningful progress can be made with children by emphasising and being consistent with family sleep and food culture.

The more of us that prioritise our health and wellness, the faster our culture will shift and make these the new norms, which will make it easier for all of us to be our best selves’’, says Bryan Johnson.

Embracing the Blueprint philosophy doesn’t necessitate extreme measures or hefty financial commitments. Instead, it’s about making smarter, more conscious choices in our daily lives.

Somebody is out there already figuring it out with a team of experts for us. Bryan is giving his living body to science for experiments. Here’s what they’ve come up with.

1. Diet and meal preps

Bryan Johnson Blueprint meal

Bryan Johnson recently surprised his followers on Twitter with a revelation about his unique eating schedule, a key aspect of his Blueprint regimen.

On July 4, he confirmed that the screenshot circulating from Blueprint was accurate – his last meal of the day indeed occurs in the late morning.

This unconventional timing sparked curiosity among his audience, with some wondering if “dinner at 11 a.m.” was a mere typographical error or a cultural difference in meal naming, as “dinner” can refer to lunch in the U.K. Johnson clarified, stating, “My final meal of the day is at 11 a.m. I eat between [approximately 6 a.m. to] 11 a.m.”

During this five-hour window, he consumes three meals: starting with a nutrient-packed super veggie salad, followed by a nutty pudding, and concluding with a variable third meal, which could range from a stuffed sweet potato to an orange and fennel salad.

His meals, meticulously crafted to align with his biological needs, totals 2,250 calories only. This is the product of extensive testing and personalisation, including blood, saliva, and urine analyses. 

1. Super veggie:

Ingredients: Broccoli, cauliflower, mushrooms, spinach, carrots, garlic, ginger, and a choice of lentils.

Preparation: Steam or boil broccoli and cauliflower until tender. Sauté mushrooms, spinach, and carrots lightly with garlic and ginger. Combine these with your choice of cooked lentils, tossing with a splash of olive oil and lemon juice for flavour.

2. Nutty pudding:

Ingredients: A mix of macadamia nuts, walnuts, flax seeds, cocoa powder, chia seeds, blueberries, raspberries, and your choice of nut milk.

Preparation: Blend the nuts, seeds, cocoa powder, and half of the berries with nut milk to achieve a creamy consistency. Refrigerate the mixture for a pudding-like texture. Serve topped with the remaining berries.

3. Third meal:

Ingredients: A mix of spring greens, arugula, cherry tomatoes, avocado, almonds, sunflower seeds, and sweet potato.

Preparation: Roast or boil sweet potato until tender. Toss the greens, tomatoes, avocado, nuts, seeds, and sweet potato with a dressing of olive oil, lemon juice, and a hint of mustard.

The uniqueness of his diet lies not just in the ingredients but in their preparation and the philosophy of consuming them within a single meal, optimising for both nutrition and the fasting period.

While Johnson’s approach is rooted in scientific rigour and tailored to his unique health profile, such a regimen might be overwhelming for the average person. 

Instead, you should focus on integrating key elements of his diet into a more flexible and less time-consuming routine. 

For instance, you could incorporate similar vegetables, nuts, and fruits into your meals, spreading them throughout the day if a single-meal approach is not feasible.

Adopting this simplified approach can offer a balance between the pursuit of optimal nutrition and the practicalities of daily life. 

In this way, you have a routine that is more achievable and enjoyable, yet still aligned with the principles of maximising health and nutrition.

Remember, the goal is not to replicate his regimen exactly, but to draw inspiration from it, adapting it to suit your lifestyle and nutritional needs.

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2. Fitness routine

Bryan Johnson Blueprint fitness routine

Johnson’s fitness routine includes a mix of high-intensity interval training, strength training, and cardiovascular exercises. He works out daily, focusing on full-body workouts during the weekdays and more relaxed activities like hiking or tennis on weekends.

1. Protocol:

Here’s a video showing Bryan enjoying his work-out.

  • 1 hr day
  • ~25 exercises
  • 7 hrs wkly 
  • 88-105 bpm ~1 hr
  • 106-159 bpm -4hr 30 min
  • 159+ bpm 90 minutes 

2. Routine:

  • Backwards Sled, 2 min
  • Posture exercises (video)
  • Tricep extensions 1×25
  • Face pulls 1×15
  • Butterfly, 1×15
  • Band pull apart (back muscles), 1×15
  • Back extensions (on a hyperextension), 1×25
  • Obliques (each side, on a hyperextension), 1×25
  • Stretches
  • Kneeling shin
  • Hip flexor
  • Couch
  • Leg raises (for abdomen), 1×50
  • Seated calf raises, 1×25
  • Poliquin step-ups, 3×10, each leg
  • Slant board squats, 3×15
  • ATG Split squats, 3×10
  • Nordics, 1×10
  • Reverse Nordics, 1×10
  • Tibialis raises, 1×25
  • IsoTib ankle rotations (each), 1×15
  • Pull-ups, 1×15
  • Chin-ups, 1×15
  • 10 min HIIT (M,W,F)
  • Hiking on weekends, basketball, tennis

If you’re looking to incorporate fitness into your life without following Johnson’s intensive regimen, a balanced approach can be more sustainable. 

This could include a mix of cardio exercises like running or cycling, strength training a few times a week, and incorporating flexibility and balance exercises such as yoga or Pilates.

The key is consistency and finding activities you enjoy, which helps in maintaining a regular exercise routine.

3. Sleep protocol

Bryan Johnson’s sleep protocol is an integral part of his Blueprint regimen, emphasising consistent sleep patterns and environment optimisation. 

Here’s a video of Johnson explaining how, without sound sleep, nothing can actually become optimal. 

He adheres to a strict schedule, going to bed and waking up at the same time every day. He spends the last hour of his day hanging out with his son as his downtime before bed.

His bedroom is designed to eliminate light and noise distractions, using blackout curtains and soundproofing measures. He has a temperature controlled bed, uses an ergonomic neck pillow, and blue light blocking glasses a few hours before bed.

While Johnson’s approach to sleep is highly regimented, there are practical ways to improve sleep quality without such extremes. This can include 

  • setting a consistent bedtime
  • using blackout curtains or an eye mask
  • introducing white noise or soothing sounds
  • reducing screen time before bed
  • creating a wind-down routine, like reading or meditation.

The aim is to prioritise sleep like a non-negotiable activity daily. 

The difference between hope and despair is a good night’s sleep.’’ 

Bryan Johnson

4. Oral health

Bryan Johnson’s oral health routine is a testament to his commitment to detail in every aspect of health. 

His protocol includes thorough brushing, the use of a water pick, flossing twice daily, tongue scraping, and finishing with a tea tree oil rinse. The results, as per his measurements, show a significant improvement in oral health, similar to that of a much younger individual.

Adapting Johnson’s oral health routine can be straightforward and highly beneficial. 

5. Skin health

In the realm of skin health, Johnson employs a comprehensive routine involving multi-spectral imaging and a range of products and treatments to maintain youthful skin. 

His at-home skin care routine includes 

  • face wash, to remove excess bacteria and prepare it for the application of other products.
  • a variety of active creams, Cerave products for different times of the day, for treating skin conditions with a targeted activity.
  • moisturising to reinforce and balance the skin barrier.
  • thorough sun protection.

A basic but effective skin care routine, inspired by Johnson’s regimen, would focus on cleansing, moisturising, and protecting the skin. 

This could include using a gentle face wash, applying a vitamin-rich moisturiser (such as one containing Vitamins C, E, and B3), and using a broad-spectrum sunscreen daily. 

Read more on why you need a skincare routine

6. Supplements

Bryan Johnson takes over 100 supplements daily. While supplements can potentially have anti-ageing benefits, a healthy lifestyle is the basis of their effectiveness.

Here’s a video of why he takes 100+ supplements and why you don’t need to do the exact same.

Upon wakingw/Dinner at 11 amBefore bedOther
Acarbose 200 mg (Rx)Acarbose 200 mg (Rx)Melatonin 300 mcgExtra Virgin Olive Oil, 30 mL daily
Ashwagandha 600 mgBroccoMax 17.5mgPea Protein, 29 grams daily
Astaxanthin 12 mgCa-AKG 1 GDark Chocolate, 15 grams
B Complex .50 pill Mon & Thus (1/2 pill, twice a wk)Cocoa Flavanols 500 mg (contains caffeine)Rapamycin 13 mg, bi-weekly (Rx)
BroccoMax 17.5mgE 67 mgHGH .6 mg, 5x wk (discontinued 5/31 after 100 days due to side effects)
C 500mgEPA 500 mg17α-E2, 8 mg wk transdermal
Ca-AKG 1 gramGarlic 2.4 g equivalentTestosterone 4 mg patch 1x weekly
Cocoa Flavanols 500 mgGarlic 1.2 g (kyolic)NDGA 50 mg 1x daily
CoQ10 100 mgGinger Root 2.2 gB12 methylcobalamin 1x/wk
D-3 2,000 IUGlucosamine Sulphate 2KCL 1,500 mgAspirin 81 mg 3x wk
DHEA 25 mgHyaluronic Acid 300 mg112 mcg Levothyroxine, 60 mg Armour Thyroid (diagnosed with hypothyroidism at age 21)
E 67 mgL-Lysine 1g
EPA 500mgL-Tyrosine 500 mg
Fisetin 200 mgMetformin ER 500 mg (Rx)
Garlic 2.4 g equivalentN-Acetyl-L-Cysteine (NAC) 1,800 mg
Garlic 1.2 g (kyolic)NR 375 mg OR NMN 500 mg, (6x wk)
Genistein 125 mgTaurine 1 g
Ginger Root 2.2 gTurmeric 1 g
Glucosamine Sulphate 2KCL 1500 mgViviscal (men) (women) 1 pill
Iodine as potassium iodide 125 mcg
K2-MK4, 5 mg
K1, 1.5 mg
K2 MK-7 600 mcg
Lithium 1 mcg
Lycopene 10 mg
Lysine 1 g
Metformin ER 1,500 mg (Rx)
Nicotinamide Riboside 375 mg (6 x wk)
N-Acetyl-L-Cysteine (NAC) 1,800 mg
Proferrin 10 mg
Spermidine 10 mg
Turmeric 1 g
Taurine 2 g
Viviscal (male) (female) 1 pill
Zeaxanthin (20 mg Lutein, 4 mg Zeaxanthin) 3x/wk
Zinc 15 mg
100+ supplements that Bryan Jonhson takes.

This protocol is based upon regular measurements. The optimal protocol for you may differ. 

At Avea, we cover several of these supplements, which have been backed by scientific research for filling in any nutrient deficiencies or providing that extra boost your cells might need upon ageing.

We recommend the following:

  1. CoQ10 in our Booster
  2. CaAKG, Astaxanthin, in our Collagen Activator
  3. Vitamin D3, Omega-3(DHA&EPA), Vitamin K2, Zinc in our Essentials
  4. Fisetin, Spermidine in our Cell Primer
  5. NMN
  6. Tumeric in our Mobiliser

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7. Tracking and monitoring

A key component of Bryan Johnson’s Blueprint program is its extensive measurement and monitoring protocol. 

He employs a range of sophisticated tests and devices to track everything from dental health markers to skin ageing indices. This level of detailed monitoring is crucial in tailoring his regimen and assessing its effectiveness.

Rather than following Johnson blindly, you can monitor your health in a more simplified and accessible way. 

A basic starting point could include regular health check-ups, dental visits, and using accessible technology for health tracking.

  • Fitness trackers and smartwatches: These devices can monitor heart rate, sleep patterns, and physical activity levels.
  • Mobile health apps: Various apps can track dietary intake, exercise, and even mental well-being.
  • Basic blood tests: Routine blood tests, which can be requested during annual health check-ups, provide insights into cholesterol levels, blood sugar, liver and kidney function, and more.
  • Home blood pressure monitors: For those monitoring cardiovascular health, regular blood pressure measurements can be important.
  • Dental health: Regular dental check-ups and a good oral hygiene routine can be an effective way to monitor and maintain dental health.

Self-monitoring techniques like keeping a health diary or using simple online tools to track changes in weight, mood, or energy levels can be beneficial. These methods offer a practical way to stay informed about your health without the need for advanced medical testing.

Key takeaway

Bryan Johnson’s Blueprint journey transcends the monetary aspect; it’s a testament to his unwavering focus on health and longevity. He embodies the philosophy of conscious and subconscious mind alignment in pursuit of wellness, undertaking the meticulous work that many of us might find daunting. 

His approach is about a deeper understanding and commitment to one’s health. As he navigates this complex path, we gain immensely from his insights and breakthroughs. His willingness to share and demystify this journey is invaluable. 

We stand to learn and adapt from his experiences, looking forward to the wealth of knowledge he continues to offer, reminding us that optimal health is all about focused dedication.

By Aishani Rajarai

Aishani Rajarai is a scientific writer and neuroscience enthusiast. She holds a BSc in biochemistry and cell biology, and a minor in medicinal chemistry and chemical biology. Her mission at Avea is to bring the science of longevity through blog posts, newsletters, podcasts, and social media content to the public, so people can live a healthier, longer, and happier life.

Aishani Rajarai is a scientific writer and neuroscience enthusiast. She holds a BSc in biochemistry and cell biology, and a minor in medicinal chemistry and chemical biology. Her mission at Avea is to bring the science of longevity through blog posts, newsletters, podcasts, and social media content to the public, so people can live a healthier, longer, and happier life.